Maekisesaizi uye maekisesaizi nemakumbo Ndivo chikamu chinokosha chemuitiro kuti munhu anofanira kutevera mujimu. Kunyanya isu tinoreva maitiro anoumbwa emitambo yekurovedza muviri chete nemichina, zvichikonzera akashanda uye ane mhasuru makumbo.
Izvo zvakakosha kuti usati watanga kudzidziswa, iyo maitiro ekudziya anodiwa. Mukati mekutanga iyi unofanirwa kuunganidza makumbo, zvitsitsinho, mabvi uye kunyanya majoini, neizvi tinova nechokwadi kuti tisamanikidzira nzvimbo isina kupisa uye nokudaro haikonzeri kukuvara kunotyisa.
Makiyi ekudzidzira gumbo rapfuura
Iyo yekudziya-up inotora zvishoma zvishoma pane Maminitsi gumi ekurovedza muviri. Iwe unofanirwa kushandisa cardio 5 maminetsi uye majoini akatambanudzwa eimwe 5 maminetsi nguva. Izvo zvakakosha kuita iyi dzidziso yekudzora, saka isu tinozvimisira pachedu pakushandisa chero nzira zvirinani, isu tinomisa sisitimu yetsinga kuti iwedzere kuenzanisa maekisesaizi uye isu tinenge tatova nehukama huripo pakati pepfungwa nemhasuru, kuitira kuti kufamba kuitwa gare gare inowedzera kusimba pasina kukonzera kukuvara.
Matanho
Muchiitwa ichi tichawana gumbo kuti rishande, kunyanya chikamu che quadriceps. Kumira nemusana wakatwasuka uye maoko ari muchiuno, tichatora nhanho mberi tichikotamisa ibvi renhengo yepamberi kusvikira yaita kona yekurudyi zvishoma. Zvadaro tichadzokera kunzvimbo yekutanga kuita simba nerimwe gumbo.
Ichi chiitiko chinogona kuitwa ne dumbbell muruoko rumwe norumwe. Iwe unofanirwa kuita kudzokorora gumi negumbo rega rega, uchiita huwandu hwe 20 matanho.
Squats
Rudzi urwu rwe kurovedza muviri Iyo yemhando yepamusoro kune chero maitiro ekudzidzira. Mamhasuru akati wandei anogona kudzidziswa panguva imwe chete uye neaya squats tinogona kushandisa uremu kuzviita.
Simuka nemakumbo ese ari maviri paupamhi hwemafudzi akaparadzana. Tichaisa musana wakananga uye nezviyereso zvinogara pamapfudzi uye akabatwa noruoko. Iwe unofanirwa kutanga kushandura makumbo ako uye chiuno iwe uchiunza matako ako kumashure uye pasi. Zvadaro, iwe unofanirwa kudzokera kunzvimbo yekutanga uye nguva dzose uchichengeta musana wako wakatwasuka. Iwe unofanirwa kuita kusvika kune yakazara 6 squats.
gumbo press
Kufamba uku kunoitwa nekuda kwemuchina wekuvaka muviri. tichakwira kumusoro anenge akarara nemusana nemagaro asangana nechair. Tinoisa makumbo pahupamhi hwepakati hwekudhinda uye tinotanga kusundira kusvikira tanyatsotambanudza makumbo ose. Ichi chiitiko chinotibvumira kushandisa uremu hwekusundidzira, isu tichakwanisa kuita 3 akatevedzana e12 mafambiro mune imwe neimwe.
Hip Kukanda
NeHip Thrust, makumbo uye mamwe mamhasuru makuru akadai se glutes, musana unoshandiswa, uye unosimbisa quadriceps uye hamstrings. Ndezve kufambisa chiuno kune huremu pamusoro.
Tichavata takatarisana pasi, tichikotama mabvi uye tichitsigira sirivha yemakumbo pasi, tichiparadzanisa makumbo ose pahupamhi hwehudyu. Iwe unofanirwa kusimudza gluteus kumusoro uchisiya tsoka nemapendekete akatsigirwa.
Kusimbisa mhuru
Maekisesaizi akati wandei anogona kuitwa, asi isu ticharatidza iyo multipower basa iyo inosimbiswa nemuchina unorema. Iwe unofanirwa kutsigira mazano etsoka dzako pamucheto kana nzvimbo yakakwirira. Mushure mokunge vapedza kumusoro nekudzika kuzunungusa kufamba nehuremu hwakatsikirirwa pamapfudzi, nerudzi urwu rwemuchina kana nehumwe huremu. Kufambisa kunofanirwa kuitwa zvishoma nezvishoma kugadzira iyo kudzvanywa muchibvumirano. inogona kuitwa 3 zvikamu zve 12 mafambiro.
Akagara Gumbo Curl
Iyi kufamba ichashanda gumbo, kazhinji hamstrings. Zvinoitwa nemuchina uko unofanira kuramba wakagara. Huremu hunodiwa hunoiswa uye iyo zviziso zvemakumbo zvakatsigirwa padhi.
Iwe unofanirwa kutora mapoto nemaoko ako uye tambanudza makumbo akatwasuka. Isu tinosundira iyo michina pasi apo isu tinofema, tichichengetedza kukanda kwechinguva. Zvadaro inhale uye dzokera kunzvimbo yekutanga zvishoma nezvishoma kuti uite basa racho zvakachengeteka.
Mazano ekutanga ekudzidzira gumbo
Kudzidziswa kwemakumbo kunonzi chitima chepasi. Zvakakosha kumudzidzisa mukati memutambo wemuscular routine, kubva mazuva maviri kana matatu pavhiki. Mazuva maviri chete anokwana, uko mu Zuva rekutanga iwe uchadzidzira nehuremu hwakawanda pamwe ne squats uye kudzvanya. Pazuva rechipiri ichaitwa zvakanyanya, asi zvakanyanya kusununguka, apo tichashandisa quadriceps extensions pamushini uye yakambotaurwa curl ye hamstring.
Izvo zvinofanirwa kuyeukwa kuti squats uye nhanho dzakasimba mumushini wemagetsi akawanda zvakakosha, kunyangwe zvisina kukosha zvakanyanya kuita akawanda emhasuru kuvaka. Iko hakuna imwe nzira yekuzviita, sezvo vachipa mhando yekudziya-up uye kubatsira kudzivirira kugadzira kunotevera kukuvara.