Wide draft ne dumbbells
Uturu hwemapfudzi, kumashure, maoko uye chifuva basa. Simuka, uise tsoka dzako kuhupamhi hwemapfudzi ako, mabvi apfugame zvishoma uye utore ruoko rumwe norukato rinorema 4.5-7 kg. Unosendamira mberi kubva muchiuno kuitira kuti mushure unenge wakangofanana nechomukati. Isa maoko ako pamberi pako, zvigadziko zvakatarisana nehudyu. Dhonzai dumbbells kwamuri, muchiparadzira mabote enyu kumativi uye muchidhonza zvishoma. Sezvo wakanonoka pakupedzisira pane nhoroondo mbiri, chengeta maoko ako. Ita zvidzo gumi nemashanu.
Bhasikoro mukugara
Tsvina-yakagadzirisa inoshanda. Gara wakarurama, makumbo akawedzerwa, tsoka-iwe pachako, neminwe yako inobata musoro wako shure kwezeve dzako, uye uise zvigaro zvako kumativi. Simudza makumbo ako uye urereke zvishoma zvishoma, uchienzanisa pa coccyx. Dhonza bhedu rakarurama, uchifambisa chikamu chepamusoro chemuviri. Ita 2 zviyero, uye shandura chinzvimbo chemakumbo uye ugochinja muviri kune imwe nzira-iyi ichadzokorora. Zvose makumi matatu.
"Kuramba pamusoro"
Misumbu yemakumbo, makumbo, musimba-stabilizers inoshanda. Simuka, tsoka dzakaparadzana zvakaparadzana, mabvi akadzikama zvishoma, maoko anobatana pamberi pako pachifuva chepamusoro. Simudza bhedu rakarurama uye ritambanudzire iyo kusvika kumuviri kuruboshwe. Kurumidza kuchinja nzvimbo yemakumbo, kukwevera gumbo roruboshwe. Izvi ndichadzokorora. Iwe unoswedera pedyo, svetuka mberi uye mberi nokukurumidza sezvaungagona. Usafambisa mapepa ako achipikisa mapepa.
Dumbbells nemhepo
Uturu hwechipfuva nemaoko zvinoshanda. Rara pamusana wako, mabvi akafugama, tsoka pasi, tora ruoko rumwe norunyararo runorema 4-5-7 kg uye uchengete ivo pamusoro pebhokisi. Makona acho akatariswa pamativi, zvigadziko zvinotarisira mberi. Ruramisa maoko ako pamusoro pechifuva chako, uchidzifukura nemaoko ako kune iwe. Pakupedzisira, dumbbells inofanira kubata. Ita mafambiro ekurongedza kwekare, kudzokera kunzvimbo yekutanga. Ita zvidzo gumi nemashanu.
Ruoko rwakasimbiswa nemaoko nemabvi
Biceps inoshanda. Tora ruoko rworuboshwe dumbbell rinorema 4.5-7 kg makumbo akangosara akaisa zvishoma pamberi pekodzero uye squat. Bhabhi rakarurama rakaderedzwa kusvika pasi, chitsitsinho chinomutswa. Ruoko rworuboshwe runotambanudzwa parutivi rwomukati rwegumbo roruboshwe, chikwande chinotungamirirwa kurudyi. Isa ruoko rwako rworudyi pahudyu yako yekurudyi. Paunenge uchichengeta chikamu chekumusoro chechibato chichiripo, zvishoma nezvishoma urere dumbbell kusvika papfudzi. Pasi pane nzvimbo yekutanga uye dzoka. Ita zvidzo gumi nemashanu uye utange kuita basa racho neimwe nzira.
Front squats
Misumbu yemakumbo, makumbo uye biceps inoshanda. Simuka, uise tsoka pamakumbo emakumbo, muruoko rumwe norumwe, tora bundu rinorema makirogiramu mana nemaviri uye ugovaisa pamberi pako pakureba kwechirwere. Makona acho akadzikamisa, zvinyorwa zvinotungamirirwa kune ivo pachavo. Zvishoma nezvishoma gara pasi, usina kutora mapirasi kumashure. Bata munyaya yekupedzisira yezvinyorwa zviviri, simira uye dzokorora. Ita zvidzo gumi nemashanu.
Ducking nedumbbells
Uturu hwemapfudzi nemisungo-stabilizers inoshanda. Tora ruoko rworudyi dumbbell rinorema 2.5-3.5 kg uye tora pose ye bar. Tsoka dzakapararira zvishoma kupfuura mahudyu. Edza kusafambisa mapepa pamusoro pemapfudzi, tora ruoko rworudyi kune rumwe rutivi kusvika kumapfudzi ekukwirira, chikamu chinotungamirirwa pasi. Deredza pasi ruoko rwako nenzvimbo iyo dumbbell iri pakati pomuviri, pasi pechiganda, zvino ita basa racho neruoko rwako rworuboshwe. Ichi chichava chekudzokorora kumwe. Ita 15 inoswedera.
Kutsigira
Uturu hwebasa rekudhinda. Nhema pamusana wako, makumbo akatwasuka, maoko mushure memusoro wako. Bvisa musoro kubva pasi kusvika 8 masentimita. Simudza makumbo ako ugare pasi zvishoma, uchikotamisa mabvi ako kumakumbo ako pamwero wemapapiro ako. Bata munzvimbo iyi kune nhoroondo mbiri, usabata pasi nemakumbo. Zvadaro zvishoma nezvishoma udzike muviri uwedzere makumbo (usaisa musoro nemakumbo zvakakwana pasi) uye dzokorora. Ita zvinodzokorora makumi matatu.
Cardioversion
Kuti kukurumidze kushandiswa kwemasabolism uye kupisa makorikiti akawanda, pinda iyi yekudzidziswa kwemaawa kusvika munguva yako yehutano. Yakagadzirwa kuti ive sululator simulator uye veloergometer, inogona kuenzaniswa kune dzimwe simulator, uye kune chero rudzi rwekuita basa. Ingoisa pfungwa paION yako. " Bonus! Nguva imwe neimwe paunowedzera kushorwa pane simulator, iwe unopa imwe moroyo uye misungo yemudhiriri, uchivamanikidza kuti vashande nesimba kuti varambe vakagadzikana.