Exercise pamwe yayo uremu kumba. A seti kurovedza aine uremu muviri varume nevakadzi

Fans Vakawanda vanosarudza kuva nemararamiro ane utano panzvimbo gym yokurovedza muviri pamba kuita pachake akagadzira yakaoma, inosanganisira mumwe muviri wayo pachayo uremu pashure pomumwe. Uye chido chavo - kuponesa mari iri kutenga yokurovedza muviri nhengo - zvikuru kodzera.

Kuti uvandudze utano, kuva zvatinogadzira hazvigoni kunyatsotevedzera zvinoita, aichinja-chinja, kuwedzera simba ravo prices pasi II - III mitambo chikamu, mabasa akadaro zvakakwana. Chimwe chinhu, kana incumbent ane zvinangwa chinzvimbo: I zvemitambo muboka uye pamusoro. Muchiitiko chino, pasina murairidzi uye kushandiswa yokurovedza muviri haazoiti.

Kana kumba nokudzidziswa iripo?

nzira Universal dzevanhu mumuviri vakakwana muri muviri wayo pachayo uremu kumba. Vari kushanda kana mudzidzi haasi kukwanisa kuenda yokurovedza muviri (nokuti kure, kusava nguva kana kuti zvimwe zvikonzero). In nyasha izvi kudzidziswa mhando zvaanotaura, uye avo Kuwanikwa.

Zvakakosha kuti zvakanaka kuongorora utano hwako, kuti arege kumukuvadza kufanana kurovedza muviri. Pashure kudzidzisa physiologically - kunonetesa pfungwa muviri, achiperekedzwa sverhvosstanovleniya tsandanyama tishu. A kushushikana anofanira kugadzirira. In shoko, sokugamuchira rinotenda pamwe vayo uremu kumba inofanira kuchengeta zvimwe nokungwarira.

Kuongorora basa mwoyo yakanyatsokodzera kuedza kudzorerwa kwomuzvarirwo zvazvingava rayo pashure muviri. Asi kana wanga usina, haufaniri kuva kusuruvara. Saka, pashure muviri vanofanira kupindira cyclical, simba, kunodzidzisa mwoyo.

kwoushamwari-up

Kutanga kudzidzirwa dzose kuti vanhu vachitambura nekuora zvirwere, zvinofanira chete kuva pamwechete mvumo yacho kupinda chiremba uye pasi nguva nenguva kuongorora utano mamiriro.

Usakanganwa kuti kuitira kudzivisa kukuvara kuita chero muviri wayo pachayo uremu chete pashure vachitarisira kunzwisisa Workout, inodziya-up tsandanyama dzako uye vagadzirire kurovedza muviri huru kunzwisisa. Uye tisati inodziya-up inokurudzirwa kuti zvive nomwero cyclic vachizvitakudza, wakagadzirirwa kudzidzisa kumwoyo, rudzi mwero kumhanya kuti 15 - 30 maminitsi. Kusava nehanya inodziya kukuvara pamuviri. Pashure pezvose, chero basa rinoda - zviri kunetseka pamusoro tsandanyama fibers, zvichiguma sverhvosstanovleniya kwavo (kune mukuru pamwero).

On zvakaoma kurovedza pamwe uremu hwangu vanhu

Complex bodyweight zviitwa kuti vanhu vanogona kuva zvakasiyana siyana zvaungasarudza. Kazhinji zvinosanganisira 7-10 kurovedza. Mumwe muviri (boka ravo) ane chinangwa - kukura weumwe akagadzirwa netsandanyama. Akakurudzira vanhu yoga - mazuva akasiyana wevhiki - kugadzirisa mapoka tsandanyama zvakasiyana. Somuenzaniso, hunyambiri nokudzidziswa:

1. Chest, deltoids (danda ravo "anofukidza" mapfudzi), latissimus dorsi, rutsoka - zvine mwero.
2. Biceps, abdominals, makumbo - accented.

A mana-kutenderera muvhiki kunoratidza kuti vhiki mbiri yokurovedza rokutanga musimboti, uye vaviri wechipiri. Aibatanidza zviitwa zvinofanira kutungamirirwa kushanda tsandanyama veboka. Zvakakosha kuziva kuti muviri mhando anoenderana nawo.

Exercises nemapoka mhasuro zvakasiyana

Anomiririra matsamba ichi bodyweight kurovedza:

• bhokisi - kusunda kupota, dhonzai-dzenhoroondo;
• ari deltoid tsandanyama - kudhonza ari nemizariro, maekisesaizi "kudivi muzariro";
• latissimus dorsi - kudhonza ari chihuri yakafara kubata, flexion-kuwedzera maoko pamusoro mbariro;
• makumbo - mwero squat Makumbo vose: kana dzekare plie mhando;
• biceps - kudhonza kukwira pamusoro crossbeam neizvi kutaba;
• abdominal tsandanyama - mawere kusvika zvigunwe kana tsoka kupinda musoro wake;
• tsoka (accented) - squatting rimwe gumbo.

Chii mitoro vane kupedza pachako mukadzi?

Chokwadi, zvinhu zviri kurovedza bodyweight kuti vasikana. Vakadzi vanofanira kuita zvakawanda kardiodvizheny nekuti yakaitwa kwavo kunoratidza mukuru muviri mafuta (7-10%).

Vaifanira kuumba hadzi nhamba haina varumbidzwa nemhando vari accented pamusoro pokumuka dzakafara musana tsandanyama, deltoids. Uyewo haana varumbidzwa chaiwo Muchiitwa zvinoumba pemvura pamberi makumbo murume mhando.

Zvisinei, kukanganisa ndiyo okuti zhinji nezvitima mukadzi "anovaka" anoyevedza yakawanda tsandanyama nokuda kwokurovedza kwakanyanya. Adzikamise kushandisa wakanaka pabonde: nekuda chishoma rwokuzvarwa testosterone ari munhukadzi muviri kuti hazviiti. Saka, pamusoro apa siyana unoitwa maonero basa izvi, pasina unoenderana hadzi mhando mufananidzo (kukura dzakafara musana tsandanyama, tsandanyama pakati pamberi boka yehudyu.) Sezvingatarisirwa, Anotenda yayo uremu varume vakasiyana nevakadzi.

Horizontal pakapuranga sezvo chaiwo muviri

Pakati dzakawanda muviri pane boka chekare, kureva kwose kuzivikanwa, zvichiitika kurovedza vanhu vakawanda. Ngatitange pamwe kudhonza pamusoro pamatanda.

Inonzi muzinda kukura tsandanyama ari maoko, mapfudzi, musana tsandanyama.

Kurovedzwa munhurume dzokumhanya kuita kudhonza kumusoro 4-5 panguva 10 nguva mharidzo. Vakadzi zvakakwana 3-5 nguva muzana yakatarwa. Zvisinei, kana ichi haabvumiri mumuviri chimiro dzidzo nyanzvi mumuviri, ipapo vanobwembura, ruramisa maoko enyu pamusoro pamatanda mu vise mutengo kazhinji sevanobvira. Zvisinei, kubva nokudzidziswa muviri nokuwanda repetitions zvinofanira akawedzera.

Ngatitange chiri dzinozivikanwa yakanakisisa zviitwa bodyweight varume anosanganisira kudhonza pamusoro pamatanda. It Ane kare, sezvo wokutanga chinjikira pakapuranga aiva pfumo yeRoma legionary, wedged pakati ruware rakamanikana kuzvimbirwa.

Kudhonza pamusoro kubhawa

Tapota ona: pachiitwa ichi vakawanda munhurume. Women vanozviita, asi nezvishoma zvokutamba. Recommended musha chinjikira Kapuranga achiri panzvimbo tichifunga kukosha muviri.

Kuti aite izvi, uyere musiyano pakati pamasvingo mukoridho. Buy panguva zvemitambo nhumbi turnikovuyu chubhu struts pamwe akakodzera miganhu. A wemaricho mushandi pamwe nenyundo achasimbisa kuti hafu yeawa.

The chaizvo muviri inofanira kutanga nemashoko chaiwo muedzo kupota. Kutanga chinzvimbo: kubva Visa pamusoro pamatanda, ruoko - papfudzi-upamhi oga, maoko simba pamusoro. Synchronously vose maoko akangokungawo pamukova emaoko kune nzvimbo kusvikira chirebvu riri pamusoro kubhawa.

Tightening rinoitwa kagumi muna nemhando ina. Hazvina simba ichi - shoma kuvandudza zvinhu matauriro. Saka kusimbisa yokumusoro danda riri pectoral tsandanyama, mwero - triceps, deltoids.

Chimwe muviri wayo pachayo uremu pamusoro pamatanda, izvo ticharamba kutaura anonzi achidhonza mumwe neizvi rakamanikana rokuona. Panyaya iyi, maoko anoiswa pamusoro joko mumwe kure ane yemichindwe. Hands hwakakungwa ari emaoko kugadzirisa chirebvu pamusoro kubhawa. It rinoitwa nguva mana gumi pazvinhu. Chiitwa ichi kudzidzisa ari biceps accentuated.

Wechitatu muviri - tightening pamusoro yakafara kubata (maoko - rakasiyana mapfudzi, rakachinjika racho rakati rakaiswa shure musoro). Kuwedzera kune mwero mutoro pamusoro tsandanyama ari maoko, saka vachiri kushandisa Lat ( "Nemapapiro" sezvo vari kunzi yokukandwa.)

Kudzvinya pauriri (lath)

chechipiri zita The anotaurwa musoro wenyaya muchikamu kuitwa - flexion-chiwedzerwa maoko avete muchanza. Kunoitwa nevanhu.

The klassiske Shanduro - maoko akaisa pafudzi-upamhi kunze. Panguva yakadereresa nguva vanofanira kubata chityu (asi regai kutambanudza!) Pauriri. It rinoitwa, zvichienderana kugwinya of 4 anoita 35 - ka50.

Vakadzi pushups zvishoma ne "bar". Izvi kunofambira mberi muviri. Train anozorora pamusoro emberi nezvigunwe pasi uye, nemhaka zvikuru venhau, hunde rwokuchengeta ngaatarire pasina sagging.

squatting

Chimwe chinokosha muviri ari kurovedza muviri ndicho squat. Kurovedzwa makumbo kutsanangura munhu nokukurumidza uye kutsungirira. Zviri, kuwedzera kukura gumbo tsandanyama, ndiyo inoratidza kumwoyo yakanaka (Martine bvunzo.)

Funga klassiske squat, achiumba gumbo tsandanyama kwevarume mhando. Makumbo akaronga panguva papfudzi upamhi. For zvakakodzera kuita, kumashure anofanira kumeso, uye mabvi havasi misha kubva yokufungidzira akabatana achipfuura guru toe. Nokuti accented mutoro anofanira squat pamusoro mari mbiri, uye kuzvimba - nokuti masere. Izvi anoumba pamberi pechiso pahudyu. Kuekisesaiza rinoitwa muna 3-4 anoita 30-100 reps.

Squatting rumwe rudzi - plie (shavishavi) - ndakarumbidzwa vakadzi. Anoumba kwakavharwa nenyama magaro. Saka mabvi farmed muruoko. Kuwanda seti uye repetitions zvakafanana musimboti wenyika chaiwo vanogara kupota.

Dzimwe nguva anoshandisa pamwe yayo kurema zvinobudirira seboka pamusoro kubhawa. Zviri pamusoro squatting rimwe gumbo (panguva apo mumwe gumbo akatambanudza mberi). Kangani kuzviita? Tanga vazhinji kuda (panyama rinorema muviri) uye zvishoma nezvishoma kuunza 10 repetitions muzana yakatarwa. Nokuti kurovedza tinoratidza nemhando matatu.

Development of abdominal tsandanyama

Zviri pachena kuti munhu wakanaka (kureva vanhurume) rinoratidza vanomutswa bhokisi uye zvakasimba dumbu. Zviri pachena, zviitwa kuti bodyweight avo chaiwo muchimiro hazvo zvinosanganisirei achisimbisa abdominals. Izvi hazvishamisi. Pashure pezvose, chero basa mumuviri, tsandanyama idzi zvinobatanidzwa. Vatambe pakudzikamisa basa, kuita kwose Kufambisa.

Uyezve, kukura kwavo kunoda mukuru Vhoriyamu nokudzidziswa basa pane, muti, kukura broadest tsandanyama ari shure kana biceps. Zvichida ndosaka vakadzidziswa vatambi musapotse mukana wokuratidza kure "cubes" zvavo.

Kazhinji, boka kurovedza bodyweight kudzidzisa kunosanganisira takaparadzana yepamusoro uye dzapasi venhau. Kumba, kazhinji kuti chinangwa ichi yaitwa kurovedza maviri. Uye kutanga chinzvimbo zvose - nhema.

Kudzidzira yokumusoro chikamu venhau tsoka dziri wakaiswa, mu zvechizarira ruoko yakatarwa panguva shure chinjikira nzvimbo muviri. Tichiita yakatenuka, akasununguka ake kubva memauto uye yandakafuka kubata zvigunwe zvenyu. vanenge vari chinjikira ezvinhu uye ipapo anodzoka muviri uye maoko - kuimba yemauto musoro ( "anenge" rinoreva: musana ari isingatsiki pasi). Izvi inowana mamwe makakatanwa pamusoro abdominal tsandanyama. Kuekisesaiza rinoitwa muna 4 pazvinhu. Uwandu repetitions mumwe nomumwe wavo - 35-50 (zvichienderana mwero kugwinya).

Kana achiita zviitwa pamusoro yepazasi chikamu venhau anotenda maoko rinoburitsa rokumusoro mutumbi, maoko rukabata vakabata kunofambira mberi nokuti zvinhu kwaswedera. Both makumbo - twasu. Ivo synchronously kure pasi uye kubata pasi seri musoro wako. The neizvi-danho racho, ivo zvakananga kuwa, asi zvishoma, kwete kubata. Sezvaiitwa yapfuura muviri, saka kuwana nezvaizoitwa tsandanyama Makakatanwa wokudhinda yose chiitwa yatinofema. Kuwanda anodzokorora ndiko yakafanana wokutanga chiitwa.

mhedziso

A seti kurovedza pamwe yayo uremu kunogona kukonzera womunhu muviri zvakakwana dzichipfekeka ezvinhu.

Uyezve, basa pamwe yayo kurema, maererano nenyanzvi ari mutambo, tiri madikanwa danho kukura kwayo nokuda mutambi. Asi maitikiro azvakaita zadzisa vakurumidze unscripted uremu-kurovedza kumwoyo.

Nokuti vanhu vazhinji dzakanyorwa zvakakwana zvakanaka kunzwa zvakanaka. Zvisinei, chikamu pakubata achipfuura Danho "pamwe yayo uremu," enda makirasi achitungamirirwa mumwe murairidzi mumitambo netsvimbo uye gyms.