Kudhonza ari kubhawa: purogiramu nokuda mutsva

Buildup simba uye kwetsandanyama, kudhirowa kwenzvimbo, kutsungirira kukura - Ndivo zvakanakira vanokakata kukwira pamusoro pamatanda. Training chirongwa chipi mutambi hazvo kunosanganisira yechiitwa, izvo vaiona kumboenda mitambo uye CrossFit. Kana kudhonza simba iri kuparadzirwa pakati zvigunwe, emberi, biceps, triceps, mapfudzi, musana uye dumbu.

Ndinofanira kuitei kana handigoni kuita kunyange chimwe yakazvimirira kudhonza pamusoro pamatanda? Chirongwa inopa achigadzirira uye Implementation of dzakachinjwa (lightweight) zvokusarudza.

Usati mukirasi, unofanira:

• tatamuka Good uye simbisa tsandanyama, kureva, mapendekete, biceps, latissimus dorsi, rhomboid tsandanyama.
• Coaching kutaba - kwevhiki kuita vatatu soro zvaibvira Vis pamusoro pakapuranga pamwe kweminiti yokumbozorora pakati mumwe kuedza.
• Sarudza Muchiitwa azobatsira tsandanyama: chinjikira muedzo pamusoro muzvindori, vachisimudza barbell biceps.

Pane nzira mbiri zvokuita imwe muedzo-pamusoro pamatanda. Chirongwa inogona inobva kushandisa kunaka chirebvu-up kana kushandisa dzimwe mari.

Option nhamba 1. Chinangwa - kuzvicheka-tightening

Inventory: chinjikira nemizariro, kwakavharwa nenyama tepi (expander), rin'i, nechigaro kana pabhenji.

Kudzidzira dzinoitwa 3-4 pavhiki semazuva kuda kuita zvitatu muedzo-ups miniti imwe:

• Zuva rokutanga riri dzinounzwa kudzidza tsandanyama. Unofanira kubata 8-12 nguva ane kwakavharwa nenyama bhendi, ita nemhando vatatu.
• Pazuva rechipiri rakazvipira kudhonza kukwira rutsigiro. Unogona kumira zvigunwe zvenyu, kuti kutsiva cheya kana bhokisi, tiswedere mumwe chete gumbo. Akaita 5 anoita 5 repetitions.
• Day Three siyana mukuru kuchinyanya kuwedzera kutsungirira. Unofanira kuita 5 anoita 3-5 muedzo kupota achiedza kwakavharwa nenyama bhendi, uye nokukurumidza sezvinobvira.
• Pazuva rechina vanofanira kupindira nokusimbaradza maoko, mapfudzi uye musana, uyewo kuita visy pamusoro kwepuranga rakachinjika.

Option nhamba 2. Chinangwa - kuzvipira tightening pamba

Inventory: chinjikira nemizariro, chair.

Kana waachangoroora zvisingaiti kutenga expander uye hazvibviri kuita chimwe muedzo-pamusoro pamatanda, Chirongwa anogona ivakwe maitikiro shanu.

1. 5 anoita 8 kunaka chirebvu-, nokuti iyo unofanira kumira nechigaro pedyo nemizariro, tora nemizariro, riri pana ziso pamwero, saka kuti nezvanza zvamaoko vari kutarisana kumeso. Vanonyatsoteerera kubhawa uye uburukire uchinonoka sezvaunokwanisa, zvishoma nezvishoma kuswatura emaoko enyu. Shanda rimwe zuva, zvishoma nezvishoma kuderera ari "kuwa 'anosvika 2 seconds.
2. 5 anoita 8 kunaka zvakananga kubata (muchanza vagozofuratira kumeso). Dzidzira sokuvapo kusunungurwa achatora 2 masekonzi kana kupfuura.
3. 2 nemhando kwakajairika muedzo-uye 3 anoita 8 kunaka muedzo kupota. Ramba kusvikira kusvikira wasvikapo kuita kurovedza maviri chirebvu.
4. 5 anoita muedzo-up 8, sezvamakaropafadzwa mumwe kuisa kutanga uye kupera kwakajairika pachiitwa zvakaipa danho iri nekuburuka simba.
5. Akasungirirwa kunonyanyisa zvinogoneka kanoverengeka uye kuongorora nzira Visom pamusoro pamatanda panguva yakakwirira.

Kana chinyararire vakakwanisa kuita pane imwe muedzo-pamusoro pamatanda, purogiramu rikavakwa kuvandudza unyanzvi.

• Edza kubata yakawanda sezvingabvira zvakare kwemaminitsi 5, asi regai kuedza kutambanudzira kwemaminitsi 10.
• Kuwedzera uwandu anodzokorora vhiki dzose kana kuderera aurayiwe nguva imwe muviri.

Program kuwedzera muedzo kupota pamusoro pamatanda vanofanirawo kusanganisa dzakachinjwa shanduro imwe kwakavharwa nenyama bhendi, chinjikira muedzo, famba pasi maoko ake netsoka panguva imwe chete, kurovedza biceps uye triceps.

Kakawanda uye kutsungirira kuchabatsira kuti vawane kukurumidza zvabuda.