How kusika chokurovedza chirongwa chiri yokurovedza muviri? The yakanakisisa kudzidzisa zvirongwa zviri Nzvimbo iri yokurovedza muviri

Kusarudza yokurovedza muviri, iwe wagadzirira kumhanya mumugwagwa ausingazivi kuti muviri wakanaka, vakapinda maoko upenyu hutsva. Iwe kumboda zvirire kushandura zvaunodya uye kunopindirana mararamiro, saka pasina kuderera mubvunzo kutanga kuranga pachako, kukudziridza hunhu, simba mupfungwa uye kuda. Firm chinangwa - zvakanaka, zvazvinosarira nyaya kuti diki - kuti uzive kuti pave Purogiramu yokudzidzisa iri yokurovedza muviri. Uye nokudaro "kuti" chinoshingaira pakupfuura hwakadzama tsvakurudzo uye chitunha shanduko.

Ko maawa Vangani unofanira kudzidzisa pavhiki?

Kuti uone mishoma okudzidziswa, okutanga kuchinja kunoshamisa chitarisiko, zvose kuti zvinokosha kwemaawa maviri, saka zviri achipedza vhiki iri yokurovedza muviri. Panguva ino, zvakanga zvichashanduka nani sezvo kwokunze mufananidzo uye zvakanaka. maminitsi 120 pavhiki - ndiyo shoma nguva kuti inofanira kubhadharwa kuti kurovedza muviri, yakanakisisa kwemasikati ichi kuti kanenge kakati (somuenzaniso, 3 vanga vaneta - the Zvakanyanya Kunaka Panguva Yepamuviri nhamba).

Pamusoro kunonyanyisa nguva yakawanda, vakawanda pachavo vanodzidzisa zviri zano kushandisa vaifanira maawa matanhatu pavhiki (semuenzaniso, 4 kuti kuitisa chokudzidzisa maawa 1.5). Chokwadi, izvi nguva nemiganhu hadzingoshandi mitambo nenyanzvi.

Chimwe chinhu chinokosha kudzidzisa zvirongwa pamusoro kunyevenutswa iri yokurovedza muviri ndiye "kutonga maawa 72". The mutoro pamusoro tsandanyama zvinofanira kuitika kanenge kamwe ose mazuva matatu, zvimwe tsandanyama dzinotanga atrophy, uye hapana mberi, maererano hakuzovi. Ndokusaka hapana chikonzero netesa, asi kutadza kudzidzisa 2 kwemaawa kamwe.

The zvinoumba kudzidziswa

Zvino ndiyo nguva yakanaka yokutaura pamusoro chii chinoita kumusoro chokurovedza chirongwa varume nevakadzi panguva yokurovedza muviri. Basa zvinosanganisira zvinotevera zvinoriumba: ushamwari-kumusoro, chikuru mugove sunga.

Warm-up - padariro rokutanga rovedzo zvainanga mukugadzirira muviri kuuya mutoro. Kutanga chirongwa inofanira kuva chinhu Kurovedza muviri - kupa sarudzo kungava wekusimbisa muviri, bhasikoro kana elliptical mudzidzisi. Zvinoreva cardio ndechokuti "kushanda" pamwe mumapoka makuru tsandanyama, kuwedzera kwemwoyo uye anowedzera ropa kufamba kweropa. The kwoushamwari-up pamusoro cardio michina kwemaminitsi 10 yakakwana. Pashure paizvozvo iwe unofanira kuita mashomanana ndichisveerera kurovedza nokuda dzakananga tsandanyama nemapoka - vaya vanoda nokurovedza.

Unorema kudzidzisa chirongwa nokuti zororo iri yokurovedza muviri vanoshandiswa mutoro chero boka tsandanyama. Chikamu ichi kurovedza kunotora 30 kusvika 50 maminitsi. Chero zvinhu muviri kunoda inodziya-up nzira nechiedza uremu, chinangwa chiri kutanga trajectory rwokufamba kurovedza tsandanyama uye mapfundo kuti uremu nako kudzidzisa.

Hitch - rokuti chirongwa rechitatu kunodikanwa kuitira kuti kuchinja kubva "kushanda" chaiko zvishoma kwaikonzerwa. Kurovedza muviri - yakanaka nezvechisarudzo sunga. chikamu ichi chinofanira akagadzirirwa kuti nokuda dzasara maminitsi 10 kwemwoyo rutapudzo kunoitika zvakanaka.

Wakanaka Purogiramu yokudzidzisa chipfuva tsandanyama uye fudzi nebhanhire

We mberi kuti kuongorora mashoko sei kuti pave purogiramu yokudzidzisa iri yokurovedza muviri pamusoro pamafudzi bhanhire uye chipfuva tsandanyama (nzvimbo hanya kuti vakadzi vakawanda).

Hard basa ne "simbi" pakupedzisira, mafungiro evamwe zvabuda, izvo, zvinosuruvarisa hazvikurudziri nguva dzose. Somuenzaniso, sizvo muviri kungaita kuti zvakaoma kuti achavaka tsandanyama "emapuranga". Kutaura zvazviri, kudzidzisa pamwe zviyero kazhinji kuita vatambi MENE Usazviomesera. Kuti vanyatsopedza zvakadai, mukurovedza zvinofanira kusanganisira zvimwe mukana wokushandiswa kurovedza. Inotorwa chirongwa kurovedza tsandanyama kutanga kuchinja sezvinotevera:

1. Chiitwa pechipfuva

Pfugama, tatanga maoko shure ake uye kuyambuka maoko edu pamusoro chiuno. Ko zvino akadzora maoko zvishoma nezvishoma vakabata mumaoko yakananga shure.

Exercise 2. Nokuti rokumusoro trapezius mhasuro mwanda

Standing tilts musoro wake mberi sokunge kuedza kuwana chirebvu wako muchipfuva chako. Kotamisa musoro wako noruoko rwenyu rworudyi pamusoro kuitira kuti minwe yako kuti yezasi yenzeve kuruboshwe. Zvino kuteura musoro wako kurudyi, kushandisa ruoko kuti vakachengeteka mambure. Dzokorora chiitwa noruoko rwako rworuboshwe, kuteura musoro wako kuruboshwe.

Ona kuti vamwe zvirongwa pamusoro Streats vanga vaneta zvinosanganisira rudo-pashure kudzidziswa pachayo. Asi Somuenzaniso, Kurt Brungardt mumabhuku ake anoratidza kuita ndichisveerera pakarepo asati basa kuchisimudza masimbi.

Exercise 3. Horizontal akatambanudza nokuti papfudzi bhanhire

Kudhonza kuruboshwe ruoko mberi uye kurudyi pachiyero pamapfudzi rwakashodoka. Wira rwenyu rworudyi uye kurishandisa somunhu vanorega nokuda kugokora kuruboshwe. Wira yenyu akasiya ruoko uye akaisa bhurasho pamusoro rorudyi. Tinoona kuti kuruboshwe riri papfudzi pamwero. Change maoko.

Chinyarara kusvikira chirebvu kugokora ruoko rwake rworuboshwe. Nenguva chirimwa mune rorudyi akasiya honokono. Tikaramba tichiita zvinyoronyoro kuruboshwe kugokora noruoko rwake rworudyi.

Tinowana rwake rworuboshwe shure kwake kure sezvinobvira. Change maoko uye kudzokorora.

Exercise 4. deltoids

Kudhonza rwake mukati rworuboshwe ruoko Achinanga. Tsanga yacho yaichekwa dzinosiya zvakananga ruoko pamberi pake ari pamafudzi pamwero chaipo. Shandisa rworudyi sezvo kumisa, zvinyoronyoro kutsikirira pasi kugokora kuruboshwe.

5. Exercise nokuti biceps uye emberi

Anopfugama uye hunogara ake zvayaitenderera paguyo (brushes mukati) pasi. Kuteura musana chero tinonzwa zvishomanana makakatanwa ari biceps uye emberi.

preliminaries

Ngatikurukurei kudzidza zvimwe kunenge sei kuumba purogiramu yokudzidzisa iri yokurovedza muviri nokuda 6 kwemavhiki yokurovedza rokutanga.

Muvhiki nhanhatu yepurogiramu chokutanga unogona kushanda zviyero katatu pavhiki. Imwe maekisesaizi unogona kutora kuzoshanda abdominal tsandanyama, makumbo uye mamwe mapoka tsandanyama. Uye vamwe vaviri Workout kunofanira vakazvipira kusora tsandanyama chipfuva tsandanyama, shure tsandanyama uye fudzi nebhanhire.

How rokusika purogiramu yokudzidzisa iri yokurovedza muviri zvakasiyana siyana

The rukoko wekutanga (1-2 vhiki)

1. Tiri kuita zviitwa matatu kaviri pavhiki nokuda mutumbi netsandanyama.

2. kurovedza mashanu kamwe pavhiki nokuda abdominal netsandanyama.

3. vhiki yokutanga, kuti mumwe nzira neimwe muviri (nhamba repetitions - 10-15). Pazuva rechipiri - of nzira mbiri (8-12 reps).

Wechipiri pamwero (3-4 masvondo)

1. Increase kusvika matanhatu nhamba kurovedza pamusoro tsandanyama yokumusoro muviri. Mumwe nomumwe itsva muviri chinangwa chawo - mumwe musana, imwe - nokuti fudzi bhanhire uye wechitatu - chipfuva.

2. Tsiva maviri okuberekwa muviri itsva abdominal.

3. Wedzerai uwandu anoita matatu (nokuti kare muviri) Kana kuwanda nzira itsva mbiri.

4. vhiki dzose rimwe zuva kuti kuwedzera uremu mitoro.

The pamwero wechitatu (5-6 vhiki)

1. Adding imwe muviri mumwe tsandanyama mapoka yokumusoro mutumbi.

2. Tsiva zviitwa maviri abdominal netsandanyama.

3. vhiki yokutanga kunosanganisira nzira itsva kuti mbiri zviitwa chipfuva tsandanyama, fudzi bhanhire uye yokumusoro shure hofisi uye vatatu - old.

4. Exercises nokuti rezasi muviri uye nhau run kuti nzira nhatu.

Funga nezvomuenzaniso muviri Purogiramu yokudzidzisa iri kurema imba zvakasiyana siyana.

chechetere One

Chest. Tora dumbbell, urare pamusoro pabhenji pamwe musana wake ikafamba pamusoro pasi makumbo, mabvi wakarerekera. Tichibatisisa dumbbells kumativi muviri hwakakungwa maoko zvishoma pamusoro chipfuva panguva pamafudzi pamwero. Zvishoma nezvishoma kuderedza erectile maoko pamusoro-zvokudya. Tikatora kwekanguva. We mapfumo, achiadzosa pokutangira. Dzokorora pashure kumbomira.

terama maviri

Pamusoro hofisi shure. Tora dumbbell muruoko rworudyi rwako, ibvi uye mumaoko mundorwa parutivi pabhenji rworuboshwe. The hunde akatsunga panguva necheparutivi zvishoma kupfuura madhigirii 90, kumashure zvinofambirana kune pabhenji uye pasi. Kudhonza ruoko ane dumbbell perpendicular pasi, nemichindwe rakatarisa pasi.

Simudza hwakakungwa panguva kugokora kune chorudyi. Ndikanonoka, uye zvishoma nezvishoma kudzikisa ruoko kusvika pokutangira.

terama matatu

Papfudzi nebhanhire. Tora dumbbells, tsoka akaisa pafudzi-upamhi kunze. Pum zvokuti mutumbi zvinofambirana pasi. Makumbo vanobwembura pamabvi, uye akakotamisa maoko ake - panguva emaoko, nezvanza vanobhadhara mumwe, mubatirire dumbbells noku pasi.

Regai kushandura nzvimbo muviri, anoparadzira maoko kuitira kuti pamafudzi zvinofanana pasi. Tikatora kwekanguva uye kudzokera pokutangira.

Zvinokosha kucherechedza kuti yakakodzera rakadaro kurovedza chirongwa vakadzi uye vanhu.

pachinzvimbo mhedziso

Gara chuna mune munhu refu nepurani kukura rakaisvonaka musculature, sezvo muviri akanaka haasi basa rimwe. Akadzidza mabhuku uye kuwana mikana mitsva, kukura mumuviri nomumudzimu.