Exercise nokuti magaro: purogiramu nevasikana

Ndiyo mwedzi rokupedzisira chando anouya kwapera. Kwete kure kwenguva akamirirwa uye chirimo mwaka. Izvi zvinoreva kuti pasina nguva noushamwari unokutakwairirai, isu kusvetukira mu pfupi pamipendero, misoro uye swimsuits. Uye, chokwadi, iri pakaita yakaderera zvipfeko zviri kuoneka hadzina kufambiswa zvakanaka zvose edu, kunyanya convexity, sagging uye zvimwe zvikanganiso nenhamba. Kuti vagadzirise dambudziko richakubatsira zuva muviri nokuda magaro. Kunyanya imi isu wasarudza inonyatsobudirira Muchiitwa vari akakodzera Implementation kumba uye yokurovedza muviri.

A mitemo shoma nyore kutanga

Asati vachidarika kuti mutambo, unofanira kuita zvimwe regadziriro dzokuvhiya. Saka, kana magaro ako kurovedza (nokuda kwevasikana) kuchaitika kumba, gadzirira pabonde, mvura, tauro nemapfekero mu hwomutambarakede nguvo, asingagari kuita kufamba. Free nzvimbo kunodzidziswa. Nokuti makirasi ari yokurovedza muviri, tinofanira kuti vabate mvura, tauro, imwe nguo neshangu. Ani anoda kuita mumhanzi, iva nechokwadi kuti kuwana nzvimbo yakakodzera mberi uye mutinhimira aibuda, izvo zvinobatsira kutamira rakakodzera mutinhimira.

Tanga nechiedza kwoushamwari-up

How kutanga musha muviri nokuda magaro? Ndizvozvo, ane ushamwari-up. Usati watanga kushandisa zvakaoma kurovedza pachii tightening ari magaro, sei kuti anodziya. Kuti vaite izvi kwemaminitsi 5-6, kana Mhanyai ari kusvetuka pakarepo. Unogona kushandisa tambo. Uye chete pashure tsandanyama dzako vakagadzirira, endai anotevera matanho.

Pamba kana ari yokurovedza muviri: squats

Chokutanga, woongorora apo unoronga kushandisa magaro: iri yokurovedza muviri kana kumba. Sezvineiwo, unogona nguva dzose kunhonga zvakasikwa vanochengeta kurovedza nokuda zvose horo uye pamba. Somuenzaniso, mumwe makirasi aya vanogara kupota kuti zvingaonekwa amakavaitira kana pasina weighting. Muchiitiko ichi zvichibvira kushandisa zviyereso, zvokuyeresa kana nehombodo diki nemvura kana jecha.

Squats anoteererwa sezvinotevera:

• Twasu uye nzvimbo tsoka paupamhi (zvinokurudzirwa kuti kuenderana ne pamapfudzi enyu).
• Nhongai nehomo kana dumbbell.
• Vanokunga maoko ako (pamwe dumbbells) panguva emaoko.
• Right shure (panzvimbo iyi inofanira kuchengetwa yose Workout).
• Feet sanganisa mativi (pa 45 ° C).
• Teverai nokugara (the chiuno vanofanira akaererana uriri).

squats izvi zvinofanira kuitwa zuva nezuva 30-10 nguva mune imwe nzira. Zvishoma nezvishoma kuwedzera uwandu zvichibvira repetitions. Squats - inonyatsobudirira uye panguva imwe chete nyore muviri. The yakanakisisa Workout nokuda glutes, makumbo uye muviri wose hakuna kuwanikwa.

Squats vane dumbbells uye bhora parusvingo

Nokuti siyana, mashoko chaiwo vanogara kupota pasi panzvimbo inogona dzakachinjwa zvishoma. Somuenzaniso, kuti chinangwa ichi chinogona kushandiswa fitbolny bhora (chinokosha kwadzakabva kuti vanokodzera here) uye dumbbells. Held ichi imba magaro Workout. Kuzviita, kuita zvinotevera matanho:

• Step uye akava shure kumadziro.
• Get bhora, akaiisa shure kwake uye Vimba yokumusoro chikamu muviri wako.
• Nhongai munhu dumbbell kana mabhodhoro maviri.
• Dzimwe nguva, kuita agere pasi, wakarerekera emaoko enyu kwauri, vaviri - mumire mugosimudza maoko ako dumbbells.

Dzokorora 25-30 nguva squats. Zvinokurudzirwa kuita zvakaoma ichi muna 2-3 pazvinhu. Panguva iyoyo kuita zvose kufamba zvaunofanira vasingatsanyi. Usakanganwa kuti iwe vanosendamira shure mubatirire bhora. Naizvozvo, haifambi tokari, kuti arege kurasikirwa nengaidzo pfungwa.

zvakasiyana Several nokurwisa

Chimwe kwazvo muviri nokuda magaro nemakumbo vari lunges. Pane zvakawanda zvokusarudza kuti Implementation kwavo. Zvakanakisa, chirongwa kudzidziswa kuti magaro Zvinofanira kusanganisira zvose zvaungasarudza izvi. Asi kungava, uye zviviri Misiyano lunges. Somuenzaniso, unogona kuita chaiwo nokurwisa, kuabatanidza aine muchinjikwa.

Nokuti siyana kurwiswa wokutanga, anofanira twasu, uye ipapo kuti danho guru mberi. Panyaya iyi muviri uremu kufamba zvakanaka pakati makumbo ako. Teverai chepakutanga squat. Bata chinzvimbo ichi kuti masekondi mashoma uye kumudzorera gumbo panzvimbo. Dzokorora kutanga rumwe rutivi ka30, uye pashure pomumwe.

Cross Kurwisa kunoitwa adarika. Zvino iyi, tsoka hauna Kutamiswa zvakananga, asi negwara (crosswise). Kuwanda repetitions imwe neimwe gumbo vanokokwa kurera kusvika 30-60 agare pasi panguva. By Fananidzo tinogona kuita divi lunges.

Dzinomhanya pamusoro hafu-hwakakungwa makumbo vakamira. Panyaya iyi, kuti gumbo anofanira kunoparirwa parutivi. Dzokorora zvimwechete panorumwe rutsoka. Chii chingava nani kupfuura Workout nokuda glutes?! Kana waita zvakarurama, zviitwa izvi tsandanyama dzako Pachatoitwa kupisa uye kurwadza. Asi chinhu chakakosha ndechokuti chero siyana izvi kurwiswa zvinogona kuitwa kwete chete pamusha asiwo yokurovedza muviri. A Kuwedzera kukuru pano vari dumbbells.

Simudza makumbo mudenga

Kamwe wapedza kurovedza rokumusoro mundege, yava nguva kutamira pasi. Kuti aite izvi, inodonha mabvi ako, emaoko vanotevera pfungwa. Siyai gumbo rimwe panguva ibvi uye wechipiri vanobwembura uye chikwidzo. Zvino chitsitsinho inofanira kuendeswa kumusoro, uye iye gumbo - kufamba pane zvakanaka akachinjikana. Yeuka kuti vakadaro muviri nokuti magaro regai zvinoda vachikotama nechemuchiuno. Kuti tidzivise kukuvara, edza kuramba musana ako uye regai wira achityaira. Kuita maekisesaizi ichi nomumwe gumbo 25-30 nguva.

Side gumbo anosimudza vakananga

Ndapedza kubva rapfuura muviri, zvinyoronyoro norutivi. Kuvimba musoro wake pamusoro ruoko rwake rimwe, uye imwe yacho zvivanakire zvishoma wakakokonyara uye vakasimuka. Ndatura befu uye kumutsa pamusoro gumbo upwardly. Bata chinzvimbo ichi kuti masekonzi mashoma. Zvadaro, exhale uye kudzikisa gumbo rako, isingatsiki pasi akarara murugare. Dzokorora pamwe nerimwe gumbo 25-30 nguva. Achiita chirongwa ichi rakadzidzisa magaro ari yokurovedza muviri kana ari Kunyatsoziva musha.

vakuru pakati chiuno polumostika

Nhema pasi. Akatambanudza dzenyu patsoka papfudzi-upamhi kunze. Wira navo pamabvi. Maoko pasi Dip uye Zoom avo pazvidya. Kuvimba pamafudzi ako uye simudza chiuno mudenga. Panguva sangano iri chipfuva sokunge harikunguruswi pamusoro wake, uye muviri anoita hafu-zambuko imwe mhando. In rokumusoro nzvimbo hakunonoki, uye zvakasimba Svinai magaro. Kudzikisa muhudyu pasi uye kudzokorora 25-30 nguva kuwedzera.

Zvokupanduka, kuwedzera pelvic muviri kunogona kuitwa apo pachikomo. Izvi zvinoreva kuti kana muviri simuka kumusoro, tsoka dzako dzinofanira kuva panzvimbo yakakwirira. Somuenzaniso, kungava yakati kutarisana mumwe nokuda jooga chinogumbura cheya kana pasofa chigaro. Kuti omesa chiito ichi makumbo inogona kupfeka huru fitbolny bhora.

Kuita deadlifts vane achiipa

Next kutengeka uye nyore muviri - the deadlift. Nokuti rayo Implementation uchada dumbbells. Muchiitiko chino, avo vari yakakodzera vane chiedza uremu (pasi 5 kg). Zvisinei, pasina weighting kwakadaro uye unogona kushandisa hombodo nemvura kana jecha nguva dzose. ichi magaro muviri panguva yokurovedza muviri sei? For vasikana kakawanda achiitiswa ruzivo varayiridzi. Kana yose chirongwa weveta vasikana pachavo.

Kuti aite pachiitwa ichi, zvakafanira kuti atore dumbbell, kuva yakatwasuka, ruramisa musana wako uye maoko yokuputsa (sechinhu mutemo, ivo ngariremberere takasununguka ari muhudyu nharaunda). Uchiteverwa zvishoma vanokunga mumabvi uye kudzikisa musana, zvakanaka zvishoma nezvishoma mumatope Zviidzo pamakumbo ake. Kuita nokusimudza dumbbells shure. Dzokorora Bato iri 20-25 nguva. Kutama zvakanaka uye pasina jerks. Usamhanye. Tora pfupi Kumbomira ufuridzire zvikuru.

Purogiramu yokudzidzisa The iri yokurovedza muviri: magaro

Gym, kusiyana kumba, ane makuru nzvimbo uye nemikana. The chikuru nani pano pamberi murayiridzi ane ruzivo, uyo panguva achapa zano rakanaka uye kuita purogiramu phased kunodzidziswa. Saka, apo mumba, unogona kutora rimwe dumbbells (5 kg wakanaka), isa mhami-gumbo mu "plié" uye kuita squats. Gara pasi semazuva yepazasi chikamu dumbbell anobata paburiro. Panguva iyoyowo, iva nechokwadi chokuti mabvi enyu regai kutambanudza kudarika masokisi. Ita nemhando vatatu 12-15 nguva.

Deep squats

Chimwe muviri kwazvo zvakasimba magaro vari zvakadzama squats kana ndokutsika pasina mamwe "Pancakes". Kuti aite izvi, isa dzenyu patsoka fudzi upamhi kunze, kuwana mutsipa kana shure kubhawa uye kutakura mutoro pamapfudzi ake. Tanga kuita squats, Kurega chiuno enyu kana uchida kugara imwe cheya asingaoneki. Dzokorora pachiitwa ichi 12-15 nguva, uchishandisa 2-3 rinovira.

Squats rimwe gumbo

Kuti aite pachiitwa ichi, unofanira mutsipa kana zvipfigiso duku uremu uye pabhenji. The kuuraya sezvakarayirwa matanho kunzwisisa izvi sezvinotevera:

• Kutaura bhenji uye kuva pamberi kwake (chete masendimita 60-90).
• Feet papfudzi-upamhi kunze kunzvimbo.
• Vanokunga mabvi ako uye kusimudza mutsipa kana kuposita kumusoro, akaruisa shure pamafudzi ake.
• Uise maoko pamafudzi-upamhi kunze.
• Ruramisa musana wako uye achasimudza musoro.
• Kuvimba toed tsoka pamusoro pabhenji.
• Tora mweya uye kutanga inaye kusvikira panguva dzakadai pamagaro havazokwanisi zvaivapowo pasi.
• Exhale uye kudzokera panzvimbo yayo yepakutanga.

Change makumbo uye kudzokorora chete nzira panorumwe. Dzokorora 15 nguva imwe neimwe gumbo. Kuwanda anodzokorora munyika iyi zviri nani kuwedzera 2-3.

Simudza magaro ari polumostike barbell

Kuti aite pachiitwa ichi, agara pasi pasi. Zvadaro, Vaiisa tsoka dzenyu pasi mubhawa duku uremu. Panyaya iyi, mutsipa zvinofanira panguva muhudyu mako. Pashure paizvozvo, zvinyoronyoro pasi pasi uye vakabata maoko post, kutanga kumuka mune polumostik. Nokuti ichi simba tsoka sembura kubva pasi, uye edza kusimudza chipfuva kumusoro. Mushure nokusimudza uye exhale zvishoma nezvishoma repasi pabasa rayo yepakutanga. Dzokorora kuita izvi 12-20 nguva.

Training pamuchina wekusimbisa muviri kana orbitrek

Kuwedzera kurovedza simba, zvikaita kuti nokukurumidza uremu uye kuvandudza pezvakaita magaro ako, unofanira kuita zvakawanda uye cardio. Kuti izvi zvidaro, zvakakodzera basa iri orbitrek kana wekusimbisa muviri. Zvisinei, mukupera nyaya, unofanira kuisa bhandi angled uye kurereka. Panyaya iyi, mutoro pamusoro magaro uchawedzera izvo uchanzwira kunyange duku tsandanyama yenyu "wechishanu pfungwa".

Muchidimbu, swatanudza cardio uye uremu kurovedza. Zvino, zvikuru nokukurumidza, imi chete havazivi pachako mugirazi.