Anoratidza nemashoko weighting nokuda tsoka, maoko, magaro. How kupisa mafuta pamusoro mudumbu uye pachiuno

Munhu wose anoziva kuti zvinovaka muviri - kiyi yokurasikirwa uremu. Asi achapa nemigumisiro yakanaka, kana panguva kuita muviri pamwe weighting. Nokuti munhu wose anoda kurasikirwa uremu Munhu purogiramu kugadziriswa muviri kunodiwa. Saka, tinofanira kufunga kururamisa kupfuura matambudziko munzvimbo. Nyaya rinoratidza nzira uremu nekuda 10 nzvimbo muviri. Sarudza munhu zviitwa shoma uye kutevera zvose.

Training pamwe zviyero unoshanda chaizvo nokuti mamwe mutoro kunokonzera basa kwazvo yoga atora tsandanyama kuti zvinoda kugadziriswa. Uyewo, weighting kunowedzera simba, yakarurama uye Kujeka chiito. Uye izvi zvose zvinoita muitiro kurasikirwa uremu nokukurumidza uye akarongeka zvakawanda.

Kusarudza weighting

Usati ngaapise mafuta mudumbu uye hudyu, magaro, maoko nemakumbo, unofanira kusarudza sei zvikuru inofanira kuva dumbbell. varairidzi Most vanodavira kuti zvinokosha kusarudza kurema kuti nyore kuramba ari ruoko kuti urefu. Somuenzaniso, vakadzi vazhinji, nhamba 5 kg.

With kuvandudzika natrenirovannosti muviri tinoda kumutsa mutoro. Unogona kuwedzera uremu weighting mumiririri (anenge pa makirogiramu ose 2 months) kana kuti kuwedzera uwandu seti por muviri. Nokuti kumba vanga vaneta aenderane dumbbells, kettlebells kana kugara bhodhoro nemvura kana jecha remakungwa. In dzakagadzirirwa muzvitoro, unogona kuwana Zviidzo pamwe chinjika kurema, asi somunhu mutemo, unodhura. No kupfuura kabhodhoro riri nyore kuchatsiviwa zvakawanda kura.

Unoziva sei kuti nguva yokuti kuwedzera uremu? Watch wako zvakanaka panguva yechiitwa pamwe weighting. Kana unogona kutakura nyore kunze uye regai kuneta pakutanga kusvika, ipapo sununguka kutora kwakanyanya dumbbell.

Terms muviri

Uremu chirongwa kushanda, nyanzvi angarayira kuti vanoomerera anobatsira audzwa wandei.

1. Munguva yokurovedza musakanganwa kuchengeta kudya zvinovaka muviri. Unofanira kuvapo mapuroteni, akagwinya kwemafuta uye makabhohaidhiretsi mune zvokudya. Chete nenzira iyi zvichapiswa chose macalorie, uye uremu - kuti kujaira kana baba namai.

2. Dzidzisai, kana kwete ose zuva, kanenge 3 nguva pavhiki kwehafu yeawa.

3. Munguva muviri pamwe weighting chenjerera kufema. ndichibvunza mutoro chete achapisa mafuta ari mumasero. Vanofanira kuwedzera kwemwoyo uye uwandu kundosvikira.

4. Musaedza zvikuru kurasikirwa uremu - kunokuvadza chaizvo. Hazvidi kuti apera pachavo, kurovedza nyanyisa uye nguva dzose inofanira zvakakwana.

5. Control wako uremu kakawanda pavhiki.

6. Iva nechokwadi kuti Alternate zviitwa kuti zvakasiyana tsandanyama kuti tisanyanyozvidya kushushikana pamusoro nomuzongoza.

7. Edza kurovedza manheru uye mangwanani kana mangwanani. Izvi zvinonyanya kubatsira nguva kuderedza uremu.

Iyi iripo nyore kuchabatsira sei kupisa mafuta pamusoro mudumbu uye pachiuno, hudyu, makumbo uye maoko.

kwoushamwari-up

Usati watanga kushandisa pamwe weighting, ita Workout. Izvi zvichakubatsira chinja muviri chinoshingaira mutoro. Tanga nechiedza Munotatamura muviri. Twasu, maoko batanidza pamwe uye kudhonza pamberi pake. Mabvi ako anofanira hwakakungwa zvishoma. Dhonza maoko enyu mberi uye shure vakagumisa. Bata chinzvimbo ichi masekondi 10. Pashure ruoko kumusoro, Munotatamura ari nomuzongoza. Hands shure kwake uye batanidza muedzo shure. Zvinogona kudzokororwa kakawanda. Zvino imi muri vakagadzirira kuita muviri pamwe weighting uremu.

Rangarirai! Kana uchida kuchinja maoko, mutumbi kana pamapfudzi - kutora dumbbell muruoko. Kana uchida kugadzirisa mudumbu, chidya kana magaro - nokuyera pasi makumbo. Ngativhurei kuna kurovedza nokuda siyana "dambudziko munzvimbo."

Mapfudzi, musana, hutsadumbu

Feet papfudzi-pahupamhi oga nzvimbo, apo ivo pachavo twasu. Housing pachena zvishoma mberi, vakafugama shure. Regai slouch, shandurai chipande. Nokuti Kugadzikana, unogona kutandavara tsoka dzenyu pasi uye mukotamise mabvi ako zvishoma. Maoko dumbbells zvinofanira chichiburutswa pasi uye emaoko zvishoma hwakakungwa. Panguva iyoyowo kusimudza ruoko rwavo, uye chiningoningo anofanira kutarira kumusoro. Regai ninirai maoko, kureva muedzo. Tsandanyama ari shure uye mapfudzi dzinofanira akanzwa makakatanwa. Ita 3 seti aya 10-15 nguva.

Biceps, magaro uye makumbo

Ichi chakanaka muviri pamwe weighting kuti maoko uye ezasi migumo. Maoko tora dumbbells uye makumbo paupamhi kuronga. Vanokunga emaoko enyu uye vanosundira pachiuno. Akaita kufamba zvinofanira kuva kwakanyanya. Ita lunges ipapo kurudyi, asiya rutsoka, rave vakafugama mabvi. Pashure anoverengeka anoita ka7 basa ramaoko batanidza. Kuita lunges, unbend uye atsaudzire emaoko, kudhonza kuti weighting kuti chipfuva chake. Iva nechokwadi kuti munhu gumbo yakanga yakarurama apo mumwe afumure mberi. Takura uremu kubudikidza gluteal tsandanyama, saka imi regai perenapryazhete shure. Uyewo, ramba emaoko enyu pa muchiuno chako. Zvakare, kutora mharidzo shoma.

Triceps, dumbu

Feet kusiya pelvic upamhi, vakafugama zvishoma pamabvi. Usazviomesera musana yakananga uye zvishoma kuteura muviri mberi, tichibatanidza chipande. Kana achiita pachiitwa ichi chete weighting pamusoro Kusangana, uye kudiwa sungisa mudumbu. Mumaoko anofarirwa dumbbells rave vanokunga uye unbend shure kwavari pasina kuchinja nzvimbo kugokora. Ramba uchiongorora vaita unyanzvi. Tya tsandanyama ari muchiuno uye wokudhinda. Basa gokora vadyi, kwete pamafudzi. Panyaya iyi, maoko regai kutamba. Dzokorora chiitwa 10 nguva.

obliques

Feet zvishoma kuronga muruoko atore dumbbell. Ita divi Bends, apo zvishoma nezvishoma mumatope panhivi ake. Kutevera 7 mharidzo.

Zvinotevera maekisesaizi pamwe weighting nokuda tsoka, uyewo nokuda lateral tsandanyama, Zvakanakawo chaizvo. Tora dumbbells uye kugara yechiitwa bhora. Kuibvisa kwakasiyana-siyana, kubatsira pachavo uye makumbo pasina anozunungusa muviri. Kugonesa mugumisiro mapfudzi slumped mberi. Chinhu chinobatsira kuti kutendeuka gymnastic hoop. Unogona kutenga masaja rollers kana kuita vanhuwo mupurasitiki, zvishoma nezvishoma kurema. Kunokosha kurovedza kwakadaro - agara uye kakawanda.

Mapfudzi, chipfuva, dumbu, magaro,

Vata pauchanja pamwe musana wake, makumbo somknite uye musimudze. Zvishoma wakarerekera maoko ako dumbbells uye musimudze pachedu pamusoro zamu. Ivo dzinoberekera ruoko, chiningoningo kubata pasi. Dzokera pokutangira chinzvimbo. Chengeta magaro dzako pasi uye asingauyi wira shure. Kutevera kufamba zvakanaka, pasina jerks. Ita 3 anoita muviri ichi chete weighting nokuda magaro, dumbu, chipfuva uye mapfudzi 10 nguva.

Dumbu, mukati rorudyi

Gara uri pabonde, rerekai makumbo ako uye tsoka dzenyu akaisa pasi. Pamabvi, bata weighting. Hands kudhonza magaro uye zvinyoronyoro vanobwembura. Kana achiita zviitwa Vimba emaoko enyu. Edza Svinai dumbbell mabvi, ipapo usanetseka hudyu dzenyu. Itai kufamba izvi ka40 kuti 2 pazvinhu.

Dumbu, magaro, chidya kumberi

Nokuti rusvingo kumbundira chete magaro uye pamafudzi mashizha, kutendeusira pamafudzi. Rambai dzenyu patsoka pabendekete upamhi, zvinokwanisika kuti kuenderera vasisavadi navo mberi. Zvishoma wakarerekera mabvi ako nemaoko dumbbells uprites pezvidya kubva mberi. Rave, edza kusimudza tsoka zvakananga kuitira kuti vari kufanana paburiro. Toe pamwe muedzo pamusoro. Musaita anongoerekana ndatsamwa uye jerks apo achiita pachiitwa ichi chete weighting. Nokuti tsoka uye mapfundo iri zvinorwadza chaizvo. Ita 3 kusvika 10 nguva kudzokorora.

Dumbu, magaro,

Nhema pamusoro musana wako, simudza makumbo ako mudenga. Zviziso zvemakumbo, bata chiedza uremu zvokunyama kana mapurasitiki bhodhoro (chinhu). Pamwe muviri, maoko enyu paburiro uprites yemichindwe. Simudzai makumbo enyu zvaiitwa mudumbu uye magaro. Kazhinji izvi hazvigoni kuitwa. Pane kukosha kunzwa "nokusimudza" makakatanwa mudumbu uye magaro. Ita 2 anoita 10 nguva.

Magaro, chidya shure

Next, isu achazadzisa muchiitwa pamwe weighting nokuda magaro uye shure yehudyu. Nokuti ichi mira namabvi, emaoko kuongorora (kana yemichindwe). On yomukati divi ibvi kiramba dumbbell. Chete hwakakungwa gumbo achasimudza, ipapo yakaderera. In ibvi ichi chinofanira kuva pamusoro mutumbi. Dzokorora 12-15 nguva. Zvino pamwe nevamwe gumbo. Mhanyai imwe kusvika. Rambai ziso muchiuno, hazvifaniri sag.

Magaro, lateral rorudyi

Mira pedyo parusvingo uye dzakaonda chake paruoko rwake. Ukuwo kuti abate weighting nechemberi rorudyi. Simudza nevakomana gumbo kurutivi anenge 45 madhigirii kubva pasi. Kana achiita zviitwa kuti pezvidya pamwe weighting chitsitsinho gondo uye kudzikisa sock uye rutsoka pasi. Kana paine matambudziko, rezasi ari amplitude yacho chikwidzo. Ita 3 anoita kufambira mberi uye pasina jerks nokuda ka12 imwe neimwe gumbo.

Kuita zviitwa vane dumbbells zvakarurama uye vawane Izvi huru pashure pemwedzi mishomanana!