Asi iwe unoziva zvakakwana kuti zvose zvinoitika sei. Nguva imwe neimwe paunosarudza kuita zvakasimba pakuita zvakanaka, asi mukati memavhiki mashomanana ekutsunga kwako hakuna mutezo, uye munguva pfupi inotanga kuvhara chiuno uye zvigunwe. Nzira dzekukudziridza kufarira mumitambo dzichava shamwari dzakanakisisa mukusarudza kwako.
Tingaita sei kuti tive nechokwadi chokuti vavariro dzakanaka hadzigari zvakadaro nokusingaperi, asi kuva zviito, zviito zvisingagumi, mararamiro? Muchikamu chino, uchawana mazano anobatsira pamusoro pokuti ungachengeta sei mweya uye chido chekudzidzisa zvichienderana nekugadzirwa kwezvinoitika kwepfungwa dzepfungwa uye mamwe maitiro, uyewo mazano evakadzi vanogara vakakwanisa kudzidzisa chikamu chehupenyu hwavo. Mukuwedzera, tinokupa mararamiro ezvidzidzo, izvo mugore rose zvichabatsira kuchengeta muhupenyu muviri pamwe nemweya. Nzvimbo dzakawanda dzekudzidzira dzimwe nguva dzisiye kupa mhinduro, asi chirongwa chedu chakavakwa kuti chikubatsire kubudirira kubudirira.
Saka iwe wakagadzirira nguva yekupedzisira kuzvipa mukana wokupinda mune zvemitambo here? Zvadaro tendeza peji: pane zvinhu zvose zvinotarisana nekirasi uye usarasikirwa nemafungiro aya! Avo vanogara vachitamba mitambo vanobvumirana kuti zviitiko zvakajeka inzira yakanakisisa yekuchengeta chido chekuenderera mberi kudzidziswa. Kana zvipfeko zvikaonekwa zvakasununguka, dumbu racho rakasimbiswa, makumbo anoita seasina simba, saka iwe wakagadzirira kumhanya kuenda kunotamba. Dambudziko nderokuti: mushure memavhiki mashomanana ekudzidziswa, unoona kuti kufambira mberi kwako kwakaderera. Iwe unoramba uchipemberera kuchinja, asi hausi sewakakosha sepakutanga, uye kutamba kwako kwemitambo kunotanga kupera zvishoma nezvishoma. Kana iwe usingashanduri purogiramu yekudzidzira, hufambira mberi inononoka shure kwevhiki 4-6. Dambudziko redu rekugadzira rakagadzirirwa nenzira yekushandura nekukura pamwe newe. Panguva imwe chete, iwe uchangotanga kuita mimwe mitoro kupfuura yekare, kana kuita zvimwechetezvo maitiro nenzira itsva, kuitira kuti iwe unogona kutakura mishonga zvakanyatsobudirira, uye kuitira kuti iwe urambe uine chido pakudzidzira.
Chokutanga, kuita masere masere ekudzidzira, unosimbisa masimba, zvishoma nezvishoma unowedzera mutoro. Mushure memasvondo 4-6, apo maitiro acho achange ari nyore kwauri uye kuitevedzera zvingava zvinotyisa, tanga kuita shanduro yepamusoro yezvidzidzo zvakafanana. Isu tinopawo chechitatu, nzira yakaoma kwazvo, iyo iwe unogona kutanga apo yechipiri chese iri nyore. Sezvo wanyatsoziva nzira yekuita zvose zvidzidzo, unoda kuwedzera zvishoma nezvishoma kubwinya kwebasa kuitira kuti urambe uchienda kune chinangwa. Kuti uite izvi, zvakanakisisa kuchinja sarudzo yezvidzidzo. Zvigumisiro zvako zvinoenderana nehuwandu hwekuita basa. Ichokwadi kuti kunyange huwandu hwemutoro hunobatsira muviri, asi kana uchida kufambira mberi, unofanira kuramba uchimanikidza misumbu kuti ishande, kuwedzera nhamba yekudzokorora nekuedza zvose zvidzidzo zvitsva. Iwe unogona kutora kushandisa simba rakawanda kupfuura kare, asi iwe unonzwisisa kuti mutambo unobatsira kenduru paunoona muviri wako wakasimba uye wakasimba unonzwa chido chakasimba chekuenderera mberi kutamba mitambo.
- Lunge. Kuita muviri kunosimbisa musimba wepamberi uye kumashure kwechiuno, zvidzo, kumusoro kumusoro uye mapepa. Simira zvakasimba, tsoka dzepamapfudzi dzakaparadzana zvakaparadzana, rutsoka rworudyi pamberi pekuruboshwe, rworuboshwe runosendamira pachigunwe. Isa bhari yebhari pachikwangwani, maoko akayambuka, mapendeti pedyo nemapfudzi. Tora nhanho mberi nerutsoka rwako rworudyi uye udzike muimba. Iva nechokwadi chokuti ibhe rakarurama riri pamusoro pemakumbo, uye kuruboshwe runotarisa pasi. Ruramisa makumbo ako. Ita zvose zvakadzokorora kutanga neimwe, ipapo neimwe rutsoka.
- Kuti udzoke kunzvimbo yekutanga, ita kurwisa kubva kune rutsoka rworudyi, zvino ruramisa makumbo ako. Simudza bhari yebha kumusoro kwepamusoro wako pane yakatambanudzwa maoko. Pasina kuderedza bhari, endai munharaunda, uye gadzirisai makumbo enyu zvakare. Ita zvose zvakadzokorora kutanga neimwe, ipapo neimwe rutsoka. Nzvimbo yekutanga - yakamira yakarurama, tsoka dzepafudzi-yakaparadzana kunze, bhari yebhari inokurudzirwa pamusoro pemusoro pamaoko akabudiswa. Pasina kuderedza mutsi, tora danho shure nerutsoka rwako rworuboshwe uye udonhedze kupinda mu-lunge. Dzokera kunzvimbo yekutanga uye dzokorora basa racho netsoka rakarurama. Ita zvose zvakadzokorora, kushandura makumbo. Zviratidzo zvakarumbidzwa: 4-7 kg.
Purogiramu yemakirasi. Zvose zvidzidzo zvekuoma kwedu zvinotevedzera kufamba kwatinoita muupenyu hwezuva nezuva (squats, slope, lifting objects). Paunozviita, unoda kuchengetedza muviri muhutano, naizvozvo hutunha hwemuviri wako (mutsara uye kumashure) hunoita basa rose.
Basis
Ita izvi zvakaoma 2-3 kavhiki, kuzorora zuva rimwe chete pakati pemakirasi pasinei nehuwandu hwekugadzirira. Ita sarudzo 1 yezvose zvidzidzo munyaya ino yevhiki 4-6. Apo ivo vachapiwa kwauri nyore nyore, enda pane zvaunosarudza 2. Pashure peimwe vhiki 4-6, tanga kuongorora sarudzo 3.
Wakashisa
Pakutanga kwekudzidzira kwemaminitsi mashanu, kushandisa mafirimu emhepo ekuderera kwepasi, zvakanakisisa pamusimiridzi wekudzidzira-mhanya, uko maoko nemaoko zvinoshanda panguva imwe chete. Pamusoro pekutsika, shanda nesimba, uye pabhasiki yakamira - simudza uye udzikise maoko ako. Zvadaro tevera 1 st nzira yekuita maitiro mana okutanga kunze kwekutakura kana nekutakura kuduku.
Kusvika / kudzokorora
Kana iwe uri mutsva kana usina kuita zvemitambo kwemavhiki anopfuura matanhatu, teerera maitiro 1-2 kubva ku12-15 kudzokorora kwebasa rimwe nerimwe. Nevheji yepamusoro yekudzidziswa (iwe wakarovedzwa kaviri pavhiki kwevhiki 8 yekupedzisira kana kupfuura) ita 2-3 nzira kubva pakudzokorora kwema 10-12 kubva pane imwe yega yekuita. Nekufambira mberi kwekudzidziswa (iwe wakarovedzwa 2-3 nguva pavhiki kwemwedzi mina yekupedzisira kana kupfuura), tevera maitiro 2-3 kubva pamakadzo 8-12 ekudzoka kwega kwega. Pasinei nehuwandu hwekugadzirira pakati pezvipimo zvinosara kwemaminitsi 45-90.
Stretching
Pakati pezvinyoro zvitsva zvakanyatsoenderana nemisungo iyo inoita basa iri. Shandisa nheyo yekutarisa kushandiswa kutarisa. Kuti uite izvi, shandisa mutsara wakatarisana newaunoda kutambanudza (somuenzaniso, kana iwe uchida kutambanudza mishonga kubva kumashure kwehudyu, tambanudza quadriceps). Bata imwe neimwe kutarira kwemaminitsi gumi kuti unzwe kutenderera kwemuviri. Dzokorora maitiro akadzivirira mairi 5-10 nguva yeboka rimwe nerimwe remasumbu.
Push-ups
Kuita muviri kunosimbisa kusimba kwebhokisi, pamberi pemapfudzi uye triceps. Mira pamativi ose mana, mabvi pahupamhi hwemapfudzi, zvigadziko zvigere pasi pasi, zvigunwe zvatarisa mberi. Simbisa mishonga yepepanhau uye, pasina kupfugama maoko, chengetedza mapepa kuitira kuti muviri uite mutsara wakarurama. Bend mabote ako paakona yakarurama. Ruramisa maoko ako udzoke kunzvimbo yekutanga. Pamusoro peSimul simulator, sarudza crossbar pachiuno chepamusoro, zviyero zvinofanira kuva zvakadai kuti musasa haufambi paunovimba naye. Tora zvigaro zvepandeti zvishoma pane zvakaperera pane paupamhi hwemafudzi, maoko akarurama. Tora matanho mashomanana kuitira kuti muviri uite mutsara wakarurama kubva kumusoro kusvika kune zvitsitsinho. Bendai mabheji enyu uye musungirire chifukidzo chedu pachipfuva, musina kupfugama. Wring it. Ita mapurisa nemakumbo akajeka pasi, uchisendamira kune zvigunwe zvetsoka. Mikoko yakakurudzirwa: kwete pasi pe 25 kg ye 2, isina masero kwe1 ne3.
Kushungurudza uye kutengesa
Kuita muviri kunosimbisa musimba wepamberi neshure kumashure, zviuno, pakati nepashure uye kumashure kwemafudzi. Isai majoka kumudhiriri weshaya kubva pasi. Mirai makarurama, makumbo mapepa-akaparadzaniswa kunze. Bata zvigunwe, maoko akajeka, matende anotarisana. Ita hafu-squat paakona yezvidi 45, mutumbi unotsungirirwa mberi. Guranya uye udzikise mashizha. Bend the elbows back to the waist. Tambanudza maoko ako uye dzokorora chiito chako uchiri muhafu yenguva. Simira zvakananga paikate traction simulator. Ita hafu yekate. Bata chibatiso neruoko rwako rworuboshwe, kuruoko rworudyi rworuboshwe rwakafanana nerutivi rworuboshwe, ruoko rworudyi rworudyi rwakatambanudzwa pamberi pako pahupamhi hwefudzi. Ita terection noruoko rumwe. Ita zvese zvakadzokororwa nemumwe, ipapo nerumwe ruoko. Izvo zvikwata (zviuno zvinowirirana kusvika pasi). Paunenge uri munharaunda iyi, ita nekutengesa neruoko rumwe kutanga neruboshwe uye ipapo neruoko rworudyi. Zvirongwa zvekusimbisa: 10-15 kg yekutengesa nemaoko maviri, 7-10 kg yekutengesa nemaoko.
Deadlift
Kuita muviri kunosimbisa kusimba kwemashure kumashure kwechidya. Tora dumbbell iri mumaoko ako, umire wakarurama, makumbo zvishoma kuderera kupfuura mapepa, maoko akadonha pamwe chete nemuviri, matende anotarisana mukati. Kuchengetedza musana wako zvakananga uye kwete kupfugama namabvi ako, sendamira mberi kubva muchiuno chako kuitira kuti muviri ufanane nechomukati, uye dumbbells iri pedo nemagetsi. Ruramisa nyaya uye dzokera kunzvimbo yekutanga. Nzvimbo yekutanga ndiyo yakafanana. Tambanudza uremu hwemuviri kuruoko rwerudyi, uupfuure zvishoma mumabvi, uye simudza rutsoka rworuboshwe kumashure. Unosendamira mberi kubva muchiuno kuitira kuti muviri ufanane nechomukati, uye dumbbells iri pamberi pekona yakanaka. Tarisa chaizvo pasi. Simudza rutsoka rworudyi kuruboshwe kuitira kuti rwuve rwakafanana nechomukati uye rune mutsara nemuviri. Pasira rutsoka rwako rworuboshwe kusvika pasi uye ruramisa. Ita zvose zvakadzokorora kutanga neimwe, ipapo neimwe rutsoka. Ita sarudzo 2 kana ukamira pamatepa. Miviri yakakurudzirwa: 1 - 4-5 kg, 2 - 1,5-2 kg, ye 3 - isina kutakura.
Ita pasi diagonally
Kuita muviri kunosimbisa misungo yepakati kumusana nemapfudzi, uye 3 - uyewo makumbo. A. Isai tsvimbo kumudhiriri wekambo kubva kumusoro. Isa bhodhi rekufananidzira mberi kwemufananidzi uye gara pairi kuitira kuti ruoko rworuboshwe runoenderana nekambani yekudzidzisa. Bata ruoko rworuboshwe netsvimbo, maoko maviri akajeka anomutswa diagonally kumusoro kwepamusoro pefudzi, mapende anotarisana. Unganidza mapepa epafudzi uye tora kuruboshwe rworuboshwe nekudzika kusvika muchiuno. Dzokera kunzvimbo yekutanga. Ita zvose zvakadzokorora kutanga neumwe, ipapo neumwe ruvoko. Ita basa iri uchimirira. Rutsoka rwakatarisana neruoko rwamunodhonza ruri mberi, rumwe runoiswa kumashure uye rinosendamira pazwenwe. Dzokorora sarudzo 3, asi ita zvose zviri zviviri uye zvigadzikane panguva imwe chete. Mazano ekurudzirwa: 10-15 kg ye 1, 12-14 kg ye 2 ne3.
4 zvakavanzika zvekubudirira
• Maitiro ose anofanirwa kuve akajeka uye akadzorwa: zvichikwira - 2 nhoroondo (2 seconds), pasi - 2-4 accounts (2-4 seconds).
• Simbisa mishonga yepasi rechepanhau uye itora mukati mudumbu, musana wechipfuva unofanira kuramba usina chaakarerekera.
• Sarudza kusagadzikana kwakadaro kuita kuti mishonga ive yakaneta sezvinobvira pamagumo ekusvika (iyo yekupedzisira kudzokorora inofanira kupiwa kwauri nekutambudzika). Vatangi vekutanga vanofanira kutanga kusangana nemutoro muduku.
• Kana iwe usingadi kungosimbisa mishonga, asiwo kubvisa mafuta akawandisa, kuwedzera maitiro ekurodia mafirimu kwemaminitsi 25-40 2-4 pavhiki. Chokutanga, kurovedzwa kwe cardio kunofanirwa kunge kwakaderera. Kana chimiro chako chichivandudza, wedzera mutoro. Pfungwa yako yekupedzisira ndiyo 1-2 high-intensity cardio workouts kwevhiki.
Kusimudza ruoko rwakanamatira kumativi
Kuita muviri kunowedzera kusimba kwemashure ekumusoro nekumusoro. Tora dumbbells, isa maoko ako pamuviri, michindwe inotarisa mukati, makumbo ehupamhi-hupamhi zvakaparadzana. Bendai mabvi enyu uye munyura sokunge kuti muchaenda kumucheto wechigaro chepamusoro. Connect the blades. Simudza mapapiro ako kumusoro uye kumativi kumusana wemapfudzi, panguva imwechete kuzarura zvanza zvako pasi. Dzokera kunzvimbo yekutanga. Dzokorora chiito chacho, asi kana zvikwangwani zviri pahupamhi hwemapfudzi, simudza mapepa zvishoma zvishoma uye munzvimbo iyi yepamusoro, tambanudza zvimiti kuitira kuti atarisire mberi, uye maoko anofanira kunge akakomberedzwa nekona ye 90 degrees. Deredza zvidzitiro zvako uye dzokera kunzvimbo yekutanga. Runza sarudzo. Kubva panzvimbo iyo maoko akasungirirwa pamakona ema 90 degrees uye zvindende zvinotarira mberi, simudza maoko ako kumusoro kwepamusoro wako kuitira kuti zvive pamusoro pemapfudzi ako. Dzokera kunzvimbo yekutanga. Mazano ekurudzirwa: 1-2 kg (muruoko rumwe).
Kusanganiswa nekugumburwa
Nyora dumbbell nemaoko maviri. Mira zvakasimba, maoko akajeka akadonha pamberi pako, dumbbell pachikwata chechiuno. Dzvinyirira misungo yema press. Bhudza mabvi ako uye uwire pasi, sokunge iwe unoda kugara pachigaro uye panguva imwe chete uise dumbbell pasi. Mutoro wemiviri unowira pazvitsitsinho. Dzokera kunzvimbo yekutanga. Ita magamba akafanana neshanduro 1, uye paunogadzirisa makumbo ako, peta bhora rako uise dumbbell kuti uite mazinga. Ita sarudzo 2, uye tambanudza maoko ako nedumbbell kumusoro pamusoro pemusoro wako. Deredza zvanza zvako uye dzokorora musanganiswa wose. Zviratidzo zvakarumbidzwa: 4-7 kg.
The reverse "butterfly"
Kuita muviri kunosimbisa masimba ekumusoro nekumusoro kwemafudzi. Isai gym bench pakona yakarurama. Isa pasi pazvo kuitira kuti bhokisi rive pedyo nechepamucheto bhenchi. Misungo inogona kurara pabhenji kana kuti zorora pasi. Tora dumbbells. Maoko anoderedzwa zvakasununguka, matende anotarisana. Unganidza mapepa epafudzi uye tambanudza maoko ako kumativi. Paridza mapepa kuitira kuti pamagumo echitenderera matende acho anotarisana mberi; thumbs up. Wedzerai mapapiro enyu pasi uye dzorerai maoko enyu kunzvimbo yavo yepakutanga. Ita basa racho, rimire, mabvi akadzikamisa, muviri unonamatira mberi kubva muchiuno mumakona makumi maviri nemashanu kubva pasi. Ita basa racho nenzira imwe neimwe noruoko rumwe kubva pakamira. Ruoko rune rusununguko ruchagara pahudyu. Mazano ekurudzirwa: 1-2 kg (muruoko rumwe).