Kusanganisira nekuda kwezviitiko zvakasiyana-siyana pachiyero. Iwe uchavaita ivo vamire pamagumbo rimwe, izvo zvichaita kuti mishonga dzirambe dzichienzanisa uye dzichishanda zvakawanda. Ichi chakaoma chichave chakakwanisa uye chinotanga! Dzokera purogiramu yedu yebhaini uye, zvisinei kuti zvakaoma sei, yeuka: pamwe nega yega inodzokorora iwe unoita danho kuenda, kune chimiro cherota rako. Mushure mezvose, muviri maitiro ekuderedza uremu huchabatsira chero musikana kuti ave mhandara!
Kudzidzisa chirongwa
Ita izvi zvakaoma katatu pavhiki, asi kwete zuva rimwe nerimwe. Chokutanga, funganya kwemaminitsi mashanu, uzvipe chero mutoro we cardio, uye wozoita maitiro ekugadzirisa, imwe neimwe yekudzokorora. Sununguka pakati pavo kwemaminitsi mashomanana kuti uwanezve kufema kwako.
Iwe unenge uchitsvaga: imwe yezvigadzirwa zvemafuguru zvinorema 4-5 kg kugadzirisa nzvimbo, danho-platform kana bhenji rinorema bhora rinorema 1.5-3 kg; dumbbell inorema 1.5-2.5 kg.
Nekudzorera
Tsvina yemakumbo nemabhanhire inoshanda.
Kuvonga muviri wekudzivirira kuderedza uremu unogona kuuya kune fomu itsva nokukurumidza! Tora muruoko rumwe norumwe runyamu rusinganzwisisiki makirogiramu 4-5 uye uchengete pamberi pako, pamwero wehudyu, michindwe iwe pachako. Simudza makumbo ako akareba kupfuura mapepa ako, tora zvigunwe zvako ugare pasi. Kwira, utore rutsoka rwako rworudyi kumashure. Kuchengeta, kuisa tsokazve zvakare, kugara pasi nekudzokorora, kudzosera kuruboshwe rworuboshwe. Ramba uchiita basa racho, shandura makumbo pane zvakadzokororwa.
Svetera musoro wako
Mutsipa wakabatana unoshanda
Gara pasi, mabvi akotama, tsoka pasi. Muruoko rumwe norumwe, tora rumbete rinorema 4-5 kg. Bhanisa maoko ako mumakumbo, vashandise zvigaro mberi uye simudza kuitira kuti zvigaro zvichitariswa pamativi acho zviri pamutsara wepafudzi. Kuita mutsara, ruramisa maoko ako uye usimudze dumbbells kumusoro kwepamusoro wako. Pasi uye dzokorora.
"Hammer" nekunetseka
Misungo yemakumbo, madonzvo uye biceps inoshanda.
Tora muchiuno chimwe nechimwe pane chigumbuso chinorema makirogiramu 4-5 uye udzikise pasi pamwe nemuviri, zvanza zvinotungamirirwa kwauri. Isa tsoka dzako pahupamhi hwemafudzi ako, gara pasi. Simuka, uise rutsoka rwako rworuboshwe kurudyi uye ureve kuremera pamafudzi ako. Tora nhanho nerutsoka rwako rworuboshwe kune rumwe rutivi, kudzokera kunzvimbo ye squat uye kuderedza dumbbells, uye dzokorora. Pakati, shandura gumbo: tanga kunamatira uye dzoka kurudyi.
Push-ups kubva padanho-platform
Kushanda kwepachifuva, triceps, musimba-stabilizers.
Svetedza maoko ako pane imwe nhanho-nhandare kana bhenji, michindwe zvishoma zvishoma pane vanofanirwa, uye utore nzvimbo yebha. Rutsoka rworudyi runokweverwa kumashure kwehudyu, tora rutsoka. Bending your elbows, ronhodza chifuva chako kune steppe. Tambanudza maoko ako udzoke. Pakati pekutarisa, shandura gumbo, kuderedza rakarurama uye kutora kuruboshwe.
Draft in slope
Tora muchiuno chimwe nechimwe chembiru rinorema makirogiramu 4-5, rakatamira mberi kubva muhudyu uye kungoita squat. Deredza zvanza zvako zvekurudyi pamberi pako, zvigadziko zvinoshandiswa kune tsoka. Dhonza dumbbells kumativi acho, uchidhonza zvidzitiro shure, asi usina kuzviparadzira kumativi, ruramisa maoko ako, dzokera kunzvimbo yekutanga udzoke.
Knee kusimudza ngozi
Misumbu yemakumbo, zvigunwe nemapfudzi zvinoshanda.
Tora bhora rakakosha uye, kutambanudza maoko ako pamberi pako, uuye nayo kumakumbo emafudzi. Ita runyararo rutsoka rutsoka mberi, uchisimudza bhora pamusoro pemusoro. Simuka, kusimudza gumbo rako rakatarisana pamberi pako nekuderedza bhora kuti uite mazinga. Gara nemakumbo akakodzera uye zvakare kupedza basa racho kupedzisa kudzokorora.
Cross cross bending
Misumbu-stabilizers uye triceps inoshanda.
Tora rumbbell rinorema 1.5-2.5 kg mune ruoko rworudyi uye rara pamusana wako, gumbo rako rokurudyi rakakotama pamabvi, rutsoka pasi, kurudyi kuruboshwe rinomutswa. Tambanudza ruoko rwako rworudyi kumusoro, chikamu chinotarisana mberi. Kuderedza dumbbell kuenda kuruboshwe rworuboshwe, kuikanda muhombodo. Ruramisa ruoko rwako udzoke. Pakati pekusvika, shandura ruoko rwako.
Kushandiswa kwegumbo kupfugama
Tsvina-yakagadzirisa inoshanda.
Tora bhora rakakosha uye, uchiisimudza pamusoro pemusoro wako, rara pamusana wako, makumbo adzoke. Zvino chibvarure pasi uye ubvise bhomba rako rezasi, uchisimudza musoro wako nemapfudzi uye udzikise bhora pamberi pechiso chako chekuruboshwe. Bend the knee (musatsikisa makumbo enyu!) Uye tambanudza maoko ako nebhora pamusoro pemusoro wako kusvika munharaunda yenzeve dzako. Panozodzokororazve, tora mabvi ako okurudyi kwauri.
Usakanganwa nezve cardio!
Edza kupa kakapetwa ka 5 pavhiki kushata kwakakomba pamwoyo, kupisa 250-500 kcal pamusangano. Tora zvidzidzo zvemaminitsi makumi mashanu nemashanu, izvo iwe unogona kubata pane imwe yemidziyo yemwoyo uye panguva iyo iwe uchapisa zvinopfuura mazana mashanu emakori. Hazvina kukwana here? Wedzera kushorwa, kukurumidza, kana zvishoma zvese zviri zviviri.