Training purogiramu kupwa varume nevakadzi

A chinokosha chaizvo kana nokupisa mafuta - kunzwisisa kuti tinoda kudzidziswa chirongwa kwete chete nokuda kuomesa. The chinokosha chiri zvakanaka akasarudzwa zvokudya. Asi kuti chimwe nyaya imwe nyaya. Izvi vachamutswa zvakananga pamusoro chii chinofanira kuva chirongwa chokudzidzisa kuomesa.

Pamberi chero chirongwa zvinokosha kuitisa yemaminitsi gumi Workout. Yeuka kuti pashure noushamwari hwakanaka kumusoro unofanira kuona kuderera ziya pahuma yake. Kana asingadi, usaregedza kuita.

varume

chirongwa kudzidziswa nokuomesa, sezvinorondedzerwa pazasi, akaita pamusoro ose mazuva manomwe pavhiki. Hahugoni zano nokuda beginners, sezvo presupposes Kuwanikwa ruzivo uye pamwero mumuviri kugwinya.

On nerimwe zuva kutsunga kudzidzisa mapoka tsandanyama zvakananga, panewo kardiodni. Pfungwa dzavo kuti anogona kuchinja, asi rinotenda muna kutevedzana, iyo inopa chirongwa kudzidziswa nokuomesa, akaedzwa muupenyu chaihwo uye ane migumisiro yakanaka.

Pazuva rokutanga zvakafanira zvinyatsobuda pachipfuva tsandanyama, uye kuita zviitwa pamusoro abdominal tsandanyama. Zuva rakatevera, unofanira kupomba kuti tsandanyama ari shure. Kurovedzwa purogiramu nokuomesa hunosanganisira Implementation kwezuva muviri pamusoro deltoid uye trapezius tsandanyama retatu. Nezuva rechina, unofanira kuzorora zvishoma uye unogona kupedza cardio. Nezuva reshanu unofanira kushanda kwako gumbo tsandanyama uye kuita abdominal muviri. Nezuva retanhatu yokurovedza chirongwa kuti kuomesa kunosanganisira kurovedza nokuda tsandanyama ari maoko kupomba. Pazuva rokupedzisira wevhiki kuita kurovedzwa cardio.

Ngationgororei zvimwe kunze ose zuva, uye ipapo, pane zvinhu chaizvo muviri ndiko kudzidzisa purogiramu kupwa varume.

Pakarepo ndinofanira kutaura kuti kumhanya aripo sunga ose zuva, kunze avo ayo aiita cardio. Uye nguva dzose zvinoitwa panoperera muviri. Sei zvakadaro? Pakazopera muviri muviri anoramba zvishoma makabhohaidhiretsi, iyo muviri vanogona simba, saka, muviri achawana simba nomoto mafuta reserves.

Zvakanaka cardio, nyore mangwanani run, izvo akaedzwa kubudirira vakawanda vanozivikanwa vatambi. Mumuviri, mangwanani pane kushayikwa makabhohaidhiretsi, raakanga anopedzera pamusoro kushanda zvomukati pakurara. Kana panguva ino, usina chawadya, basketball, izvozvo vachangoerekana kupisa mafuta yokuwedzera simba.

Kana kuomesa muviri vanofanira kuwedzera zvatinosiita nhamba repetitions. Vaitei kubvira 12 kusvika 15-20 muna imwe nzira, zvichienderana kunzwisisa kwakaita muviri. Omerera nenhamba idzi apo vachiita kuekisesaiza. Uwandu seti iri dzinenge 3-4. Kana chitima kufungisisa mazano aya, nokudzidziswa purogiramu kuomesa muviri achabatsira kuti nokukurumidza budiriro zvinangwa.

zuva 1

1. rutoto dumbbells avete pabhenji pamwe pamateru rworwendo 30.

2. Hammer.

3. Crossover. Unofanira donha yakatarwa. Imwe nzira iri kuitwa mumatanho maviri: kutanga, kuti dzokororo - 12-15 nguva, kuderedza uremu kubudikidza 20% uye kuita zvakawanda 8-10 nguva pasina zororo. In nerimwe rematanho zvinogona kuchinja chatakagara maoko kuwana nani kunzwa zvatichakurukura pechipfuva netsandanyama.

4. Butterfly.

5. Exercise ari nhau kuti vanoda kuita.

6. Kupererwa pamuchina wekusimbisa muviri kwemaminitsi 5-10.

zuva 2

1. Traction Unit kutwasuka kuti zamu. Hatifaniri kuramba zvakadaro shure. Edza kuita kuti musana ndiye kutwasuka, uye akanga yokufeva zvayo repamusoro chikamu.

2. Thrust dumbbell neruoko rumwe akamira yakatenuka. Musatora yakawanda uremu, vanonzwa ose sendimita kufamba.

3. Link chinjikira misa. Unogona kumhanya sezvo rakamanikana rokuona uye yakafara. Ita sezvaunoona zvakakodzera.

4. Link kune rokumusoro unit iri ngaatarire maoko. Nangananga pamusoro latissimus dorsi. mamwe mapoka tsandanyama zvose kuedza kutsausa rugure.

5. vanodzidzisa.

6. Kupererwa pamuchina wekusimbisa muviri kwemaminitsi 5-10.

zuva 3

1. Press pamusoro dumbbells vagere. Rinoitwa on Rerekerai pabhenji, pakona akaisa zvishoma kupfuura madhigirii 90.

2. Hoisting dumbbell pamberi (rakatumbuka). At pamusoro ruoko vanofanira kuchengeta kuti 1-2 masekonzi uye yozononokera kutura kupinda pokutangira chinzvimbo.

3. rutoto kuti dumbbells muruoko vakamira. Unofanira donha yakatarwa. Imwe nzira ine zvikamu zvitatu: kutanga kutevera kurema - 12-15 nguva, kuderedza uremu kubudikidza 20% uye kuita zvakawanda 6-8 nguva, ipapo mumwe pasi dumbbell uremu kubudikidza 20% uye kuti vaifanira zvinoita nguva yakawanda pasina zororo.

4. Kurera maoko ari Simulator, "nautilus" (necheseri danda deltoid tsandanyama).

5. Shrug pamwe dumbbells yakamira.

6. Kupererwa pamuchina wekusimbisa muviri kwemaminitsi 5-10.

zuva 4

1. Kumhanya mangwanani 5-10 km zvichienderana gadziriro.

zuva 5

1. gumbo kuwedzera mune chinhu chinogumbura. Mumwe kusvika rinoitwa mumatanho maviri: 12-15 kuti kuwedzera, kuderedza uremu kubudikidza 20% uye kuita 6-8 nguva yakawanda.

2. vakafugama tsoka iri nechepamberi. Mumwe kusvika anofanira kuitwa mumatanho maviri: 12-15 kuti curls, kuderedza uremu kubudikidza 20% uye kuita 6-8 nguva yakawanda.

3. Squats muna Smith muchina. Chengeta makumbo pamafudzi upamhi kunze, unogona kuva achiri.

4. Lunges pamwe dumbbells. Zviri nani kuti vazviite, "achifamba" pasi yacho. Michina nguva dzose chete gumbo, matanho avakatora mberi (kumberi).

5. Teverai yenyu kufarira muviri ari mhuru netsandanyama. Unogona kushandisa donhwe ravira.

6. Exercise pamusoro venhau, izvo munoda kuita.

7. Kupererwa pamuchina wekusimbisa muviri kwemaminitsi 5-10.

zuva 6

1. Thrust adzikatidza biceps.

2. kubuda biceps avete pabhenji ane pakona rworwendo 45. Ona supination.

3. "The Hammer."

4. paakasimudza pamusoro biceps iri Simulator "lectern".

5. triceps Extensions vari chikwata.

6. French pabhenji dumbbell agere.

7. kuwedzerwa ruoko mumwe repamusoro chinhu chinogumbura.

8. Push kupota kubva pasi. Zvakakosha kuti nzira kuna kunonyanyisa nhamba repetitions.

9. Kupererwa pamuchina wekusimbisa muviri kwemaminitsi 5-10.

zuva 7

1. Kumhanya mangwanani 5-10 km zvichienderana gadziriro.

Ichi chirongwa kudzidziswa kupwa varume hachisi chokutsanangura kuita kwemazuva anopfuura 30-45, kana unogona deplete muviri. Chokwadi, unofanira kunzwisisa kunzwisisa iyi, sezvo kuomesa muviri, varume. purogiramu yokudzidzisa yakapiwa pamusoro zvinogona kuchinjwa kana musingadi kunzwa zvinozoita chero kudzidziswa. Unogona kuedza kushandura zviitwa kana dzimwe nguva mazuva.

vakadzi

Kufungisisa peculiarities munhukadzi zvinorema uye inopa zvinotevera zvirongwa muviri kudzidzisa ari kupwa kuti vasikana. Kunosanganisira kuita zvakafanana muviri katatu pavhiki. It haangaparadzaniswi nemapoka tsandanyama, dzakadai vanhu, asi panguva imwe chete ari Implementation purogiramu yakadaro achaita "uchaomesa" vakadzi vari yokurovedza muviri.

Zviitwa zvinofanira kuitwa superset, zvichireva kuti (imwe ndima) chinjana pamwe chete pakati pazvinhu. Uwandu Nzira dzose nyaya - 2-3, nhamba repetitions Hachifaniri asingasviki 20-25, asi kare pane Kutarira mamiriro utano.

1. Alternate anouya inotevera pachiitwa: kusvetuka tambo (anenge 5 maminitsi) uye Implementation kuti dzinokanganisa kuti venhau.

2. Squats, gumbo wokudhinda iri nechepamberi hyperextension.

3. Link mira mufurati, kusunda kupota, kudhonza chinjikira misa.

4. Kupererwa pamuchina wekusimbisa muviri kwemaminitsi 10.

5. kumonyanisa venhau pamwe vanomutswa makumbo.

6. Vakafa traction, maberekero, uye ipapo vaikunga makumbo ari Simulator.

7. mhikuriso kudhonza, shavishavi, nokusanganisa tsoka Simulator.

8. Lunges vane dumbbells, kuwedzera makumbo ari Simulator, Achitsaudzira kuti venhau.

9. Kupererwa pamuchina wekusimbisa muviri anenge 10 maminitsi, nguva inogona kuchinjwa zvichienderana mauto asara, asi maminitsi kudiwa kwete asingasviki 5.

Mumwe kurovedza kwakadaro vanofanira maawa anenge 1.30. Unofanira hwokugadza diki uremu, zvokuti muviri aiva nesimba nzira dzose uye kuekisesaiza.