Exercise uremu kumba. kugwinya pamba

Kuti nguva kuramba muviri wako zvakanaka chimiro, zvaida kuenda kirabhu kugwinya? Makore mashoma apfuura mhinduro yomubvunzo uyu zvaizova nechivimbo, hungu, asi nhasi vakawanda uye vanhu vakawanda kurega kuenda gym centre uye sarudza musha kugwinya (slimming kurovedza kumba). Kazhinji, pane zvikonzero zvinoverengeka:

• Chokutanga, kuponesa mari. Subscription kuti vanokodzera here tsvimbo - kwete kokupata mafaro.
• Chechipiri, nguva nemari. Kunyange kana mukirabhu kugwinya yaiva pedyo nomusha wako, iwe uchiri kupedza imwe nguva mumugwagwa.
• Chechitatu, Kuwanikwa michina. Zvose unofanira kuti vanokodzera here mumba, inogona kutengwa muguta ripi.
• Chechina, Kuwanikwa mashoko. PaIndaneti unogona kuwana nyore kurovedza uremu, mumwe kunzwisisa imba uye zvichingodaro. Nezvimwewo, asi pane marapirwo. A yakawanda mashoko nyaya kugwinya kuvimbika. Saka, munyaya ino tichakurukura nzira dzinobatsira kuti kuderedza uremu pamba.

A seti kurovedza musha kugwinya

Independent hwaro kugwinya muviri mapurogiramu vanoumba pasina weighting, uye mune gyms kumboda kushanda Zvimwe Zviidzo (dumbbells, expanders, uye bodibarami t. D.). Kana chinangwa chako chiri uremu uye kuramba tsandanyama matauriro, haufaniri kushandisa chinoshamisira muviri michina, zviri inokwana kuita mumba, achishandisa yakatarwa kurovedza zvainanga kwete chete panguva mafuta pomoto, asiwo achisimbisa tsandanyama.

Fitness makirasi vanofanira kutanga noushamwari-up. The maminitsi mashanu okutanga unofanira Alternate zvakajairika kumhanya uye kusvetuka tambo. Munguva zviitwa izvi zvinofanira nokusimudza pamabvi pane kukurumidza kumhanya, uye squat akasvetuka. Zvakakosha kuita navo zvakarurama: makumbo oga mativi uye tikarega pachako kuva squat. Hip panguva inofanira kuendeswa zvaivapowo pasi. Dzinga makumbo uye kusvetuka, vachisimudza maoko ake, ipapo shure kupinda squat. Pashure maviri akasvetuka, hauna chokutyira.

Last wezwi musangano yakatsaurirwa kumhanya chisungo-zvebhiza, uye Achitsaudzira rwokubudisa. Kuti vawane kunonyanyisa chaizvoizvo unofanira kuita repetitions akawanda. Ndiite zvokusimbisa muviri pamwe zvizere amplitude.

Kurovedza nokuda mhasuro mapoka ose

The-zuva shanu pasuru kunofanira kusanganisira elaboration kuti tsandanyama mapoka ose. Kusimbisa musana vanofanira akasvina parusvingo 10 nguva uye 5 nguva kubva pasi. Zvadaro, anofanira kuita chiitwa ngaasungirire uye kumira kwemaminitsi 2-3, zvishoma nezvishoma kuwedzera nguva anosvika mashanu. Chiitwa ichi zvakanaka sungisa rezasi mudumbu uye vachamhanya muchina. Akamutevera zvichiteverwa Achitsaudzira kwakasiyana-siyana, izvo chinodiwa kutakura pamusoro fitball. Chenjerai kuti bheseni urege kuwa pasi, kuti arege bvikinyidza mutoro. Achitsaudzira kuita 15-20 repetitions.

Achiteverwa squats uye lunges 15-20 kane akamiswa. Pamusana kwavari, uchakwanisa kusimbisa gluteal tsandanyama uye kupomba makumbo. Uyewo kunzwisisa ichi chine kutambira tsoka dzavo ose mana, kuti kuteverwa 20-25 nguva.

Kusimbisa ruoko, unofanira dumbbell yairema 1 kg. Chokutanga muviri nechinangwa panguva elaboration pakati biceps. Emaoko vanofanira kusundwa kuti mativi, muviri mira. Chinonyanya kukosha ndechokuti, kufonyora uye kugadzirisa maoko enyu. Kuita 10-25 nguva.

Triceps zvinosimbisa sezvinotevera: kusimudza musoro wake vachirembedza maoko uye vanokunga navo panguva emaoko. Tichiitira pachiitwa ichi 15 nguva.

kangani pavhiki unofanira kudzidzisa?

Kubvisa yokufutisa, muviri unofanira kupisa macalorie vakawanda sevanobvira. Professional vanodzidzisa vanokurudzira kuita maekisesaizi kuderedza uremu pamba kashanu pavhiki, kusanganisira simba uye cardio.

Kuwedzera vanokodzera here pamba inofanira kushandiswa chirongwa vachimhanya pakachena mhepo zvidzidzo pamusoro mira bhasikoro, wekusimbisa muviri, Skiing, Nordic kufamba uye zvakajairika kushambira. Izvi cardio zvichakubatsira uremu uye sungisa nhamba.

nguva yakawanda sei uchifanira kushandisa kubudirira zvabuda?

Takatoona afunga kuti tichava nezvemarudzi maviri kurovedza: Simba cardio. Mumwe nomumwe wavo anoda yevasungwa uye nesimba.

Cardio vanofanira kugara kwemaminitsi 30 uye kwete kupfuura paawa. Somuenzaniso, 7 maminitsi kure pamusoro akanya mapfundo, ipapo kwemaminitsi 25 - achimhanya kana zvimwe kadiouprazhnenie. Panopera inofanira kupiwa maminitsi mashanu ndichisveerera. Uyu ndiwo mumwe dzakasiyana ndiite cardio, asi unogona kushandisa mamwe. Yeuka kuti kudzidziswa nguva maminitsi 30 shoma, kunonyanyisa - paawa.

Simba siyana kunosvika kwemaminitsi 45 uye hapana kupfuura hafu yeawa. zororo nguva pakati nemhando uye kurovedza kunoenderana chirongwa chako yokudzidzisa. Kakawanda, pamba yakatarwa muviri uremu zvinosanganisira zororo pakati repetitions haisi anopfuura 45 masekonzi pakati zviitwa uye - hapana kupfuura maminitsi gumi nemashanu.

Inventory

Basa sei vakapfuma pakusarudza kwako michina mitambo, achaenderana kushanda chirongwa chako yokudzidzisa. Kumba, hazvibviri kugovera akawanda simulators, saka unofanira kusarudza kuti midziyo mhando zvaunofanira kutenga. Kana uri vakasarudzwa sezvo cardio kumhanya pamugwagwa, achifamba kana kushambira, unofanira kutenga muviri bikes uye treadmills. Asi, unogona kunzwa wakasununguka kuisa midziyo kudzidzisa simba.

Kana wakasununguka kuomerera pane mafuta unopfuta Workout kumba, unofanira kutenga wekusimbisa muviri kana kurovedza bhasikoro. Mitengo Chokwadi, havasi duku, asi kuzvinyoresa kuti vanokodzera here centre achaita mari zvakawanda. Kana iwe usiri kuda mari yakawanda midziyo zvinodhura, isu zano kuti utenge bhajeti cardio - tambo. Kubatsirwa here sezvinongoitawo pamusoro wekusimbisa muviri, uye tinorasikirwa kakawanda kupfuura cheaply. With uwandu cardio kunzwisiswa, zvino isu anozodzidza simba makirasi.

Exercise kuderedza uremu pamba kuwedzera cardio kunosanganisira zvinotevera midziyo:

• dumbbells maviri. Zviri nani kana vari wakagadzirwa, saka unogona kuchinja nyore imwe uremu. Kurema neimwe dumbbell zvakazara vakaungana - hapana kupfuura 5 kg.
• Zviidzo pamwe Velcro. Vanotenda uremu dumbu, hudyu zvichava zvikuru zvokufambisa.
• Rabha bonde. Zvakakodzera muviri ari supine chinzvimbo, somuenzaniso kupomba zviri abdominal netsandanyama.
• Fitball. Chero yakatarwa zvakanakisisa zviitwa uremu hakusi pasina zvidzidzo panguva ino Simulator anoshamisa. Zviri bhora huru zvokufonongonwa rabha. Sarudzai fitball zvaida, zvichienderana dzavo urefu, zvikasadaro mugumisiro hakungavi kudzidzisa.

How kusika chokurovedza purogiramu vanokodzera here mumba?

Isu kare akataura chokwadi kuti Indaneti zvikuru pasi-unhu kudzidzisa zvirongwa. Kusiyanisa gym purogiramu zvakanaka nezvakaipa uye kudzidza kuti pachako, unofanira kuziva zvishoma pfungwa hunoumba chirongwa musha kugwinya:

1. Kurovedzwa Zvivako inofanira kusanganisira mnogopovtornye uye kunofambira mberi muviri. First anoitwa musi 15 nguva imwe zvinofambidzana. Kunofambira mberi muviri kunoitwa nechinangwa achidzikisa tsandanyama kuti imwe nguva.
2. Mumwe boka tsandanyama vanofanira kudzidziswa kamwe pavhiki.
3. Rest pakati zviitwa havafaniri kupfuudza maminitsi maviri.
4. Rest pakati nemhando - hapana kupfuura mumasekonzi 45.

Ndivo zvina zvinokosha zvinotaurwa pairi kuvakira chokurovedza chirongwa chakanaka gym basa pamba.

Zvinofanira kucherechedzwa kuti zvose kuchengeteka kudzidzisa zvirongwa zvinogona rakakamurwa mhando mbiri: redunhu kudzidzisa uye paradzanisa.

redunhu nokudzidziswa

Exercise kuderedza uremu pamba anogona kuitwa nenzira dzeraundi makavharidzira ezvinhu, kureva, pamwe hapana zororo pakati muviri. Somuenzaniso, kurovedzwa kwenyu denderedzwa rine kurovedza shanu. Iwe kuita wokutanga muviri uye mberi zvakananga wechipiri (pasina zororo), zvino wechitatu, uye saka kusvikira wapedza zvose shanu. Mushure zororo kwemaminitsi 2-3 vafambe rimwe kumativi kurovedza. purogiramu yokudzidzisa anogona kuva 3-5 madenderedzwa.

Ndezvipi zviitwa zvinofanira kuverengerwa mukurovedza kutenderera?

Izvi zvingava muchiitwa nokuda slimming mudumbu uye pachiuno mumba, akadai vagere kupota, inotunga kupota, lunges, nokuvhiringidza, uye zvichingodaro. D. Zvakakosha kuti mumwe nomumwe wavo akatumirwa pamusoro mapoka tsandanyama zvakasiyana.

Split Program

Kusiyana redunhu kudzidzisa, akatsemura chirongwa rinopa zororo pakati pazvinhu. Somuenzaniso, nhasi unofanira kuita zvakaoma, aishanda akabuda abdominal tsandanyama, maoko uye glutes. Kuti uite izvi, unofanira kuita maekisesaizi matatu neimwe nzvimbo uye kuita 20 reps.

Chokutanga, unofanira kuita chimwe nzira kurovedza pamusoro buttock, ipapo zororo mumasekonzi 45, uye ipapo ita zvakafanana muviri kusvika. Mushure kuita nemhando vatatu mumwe muviri, unofanira kutora zororo (nehafu kuti maminitsi maviri) uye mberi. zviitwa slimming (kuwanda kumba) pamusoro Split papurogiramu zvikurukuru zvainanga kuramba tsandanyama dzako zvakanaka chimiro. Kubvisa yokufutisa, chirongwa ichi anofanira mukwanisi ari cardio. Nguva dzose yeuka izvi!

Paaipedzisa kutaura

Zvino kuti munoziva kuti kuvaka musha wavo vanga vaneta uye chii muchibayiro kuderedza uremu pamba tonotora purogiramu yokudzidzisa. Yeuka kuti munhu wakanaka nhamba kunobva chiitwa kubudikidza chete 50%, chechipiri hafu kubudirira ndohwavo kudya kunovaka.