Purogiramu yokudzidzisa The pamusoro pamatanda kuti beginners uye ruzivo Vamhanyi

Kana uchida kubvisa mafuta muviri, kuti wako nhamba rokuyamura, kuvaka tsandanyama, uve akaomarara, ipapo iwe zvichakubatsira kudzidzisa purogiramu inokosha pamusoro pamatanda. Izvi projectile pachiimbwa nedzimwe muviri, kusanganisira mbariro, zvichabatsira kuzadzisa zvinodiwa zvabuda.

Horizontal nomuzariro uye inofambirana mbariro: purogiramu yokudzidzisa. zuva One

Ichi muviri ronga rakagadzirirwa 3 kudzidzisa mazuva, iyo zvino akadzokorora zvakare. Batanidzwa nani pachena mhepo, pamusoro zvikuru akashongedzerwa mitambo chikonzero. Nokuti migumisiro yakanakisisa, unofanira kutsaurira ichi mazuva 3-4 pavhiki.

Kurovedzwa chirongwa pamusoro chinjikira nomuzariro uye inofambirana mizariro panguva chidzidzo chokutanga nechinangwa kupomba triceps uye chipfuva tsandanyama. Pashure pfupi inodziya-kukwira joists uye atore pokutangira nzvimbo. Kuti aite izvi, kirasipi maoko avo, ngariremberere, yakatsvairwa makumbo kure pasi, rerekai emaoko ako zvishoma. On the fema kutwasanudza maoko ako kusimudza muviri yakatokura kupfuura pasi. Zvadaro zvakare, Vanokunga emaoko ako, achideredza muviri pasi. Makumbo Nenguva havafaniri kubata pasi.

Ita maekisesaizi ichi nguva vakawanda vakabvumira dzenyu chaiko kugwinya. Total achiita 4 pazvinhu. The Nzira mbiri dzokutanga regai kupararira napo; kana iwe unogona kuita 10 kurovedza izvi, itai 7-8. Okupedzisira Nzira mbiri - huru. Vanoedza kuita 12 repetitions.

Zororo maminitsi maviri uye kuenda chinjikira kubhawa. Yakarembera pazviri, ari famba napo, simudza makumbo akabatanidzwa pamwechete, mabvi zvishoma musana. Muchiitiko chino, iwe uchava zvaisanganisira triceps uye abdominal tsandanyama. Kuita basa nenzira imweyo: iri nzira mbiri dzokutanga - 70-80% of vaifanira zvichibvira, okupedzisira nzira mbiri - 120%.

To nokudzidziswa zvinobudirira zvikuru, ari mhedziso, ita kusunda kupota kubva pabhenji zvakafanana muna 4 mharidzo.

zuva maviri

Purogiramu yokudzidzisa pamusoro pamatanda panguva chinotevera kuchinja The. Zuva rakatevera, enda projectile, akusungirire pamusoro kwepuranga rakachinjika maoko, zvichiita yakafarikana rokuona. Kuita muedzo ari nzira mbiri okutanga zvisingaiti wakatambanudza, mune mamwe maviri - achivaratidza 120%.

Mushure maminitsi 1-2 rokuzorora mberi basa. Zvino tinofanira kugadzirisa maoko pamusoro pamatanda neizvi kubata, kureva, zvigunwe achinongedzera pachake. Kuita muedzo kupota. Ita 3-4 anogadza pamwe chete nenhamba repetitions, sapamazuva yapfuura muviri.

Pashure pfupi zvava zviri nani, kuenda kubhawa. Tora pokutangira chinzvimbo. Vachishandisa uchinanga maoko pamusoro pamatanda, kusimudza muviri. Kuiita munzvimbo ino, kuti vaite kava tsoka dzavo mberi, kukwidza zvokuti vanova zvaivapowo pasi. Ita ichi sezvo imi exhale, kudzikisa makumbo ako - kufema.

The zuva retatu

Kurovedza chirongwa pamusoro pamatanda kuchatibatsira kusimbisa obliques. Zvinonzi vakazvitsaurira kuna pachirongwa rechitatu. Akarembera maoko pamusoro pamatanda, simudza hwakakungwa mabvi rave - ipapo kuruboshwe, zvadaro kurutivi rworudyi. Kana iwe Vanokunga mabvi ako kuna rutsoka rworudyi akatuma negwara.

Kuti ape yenyu abdominal tsandanyama munhu Workout zvakanaka zuva, ita maekisesaizi pabhenji, akaita rinoparadzirwa muchina wokudhinda. The zvemichina ndiro: 4 rinovira, vaviri vokutanga pamwe vashomanana repetitions, okupedzisira vaviri - nepfungwa.

General kurumbidza

Pashure zuva rokuzorora zvakare, tevedzera seti kurovedza okutanga, kunyange pashure pemazuva 1-2 - wechipiri. Tora zororo kunyange zuva, kutamba wechitatu uchidzidzira purogiramu yezuva.

Ndizvo kudzidziswa zano riri chinjikira nomuzariro uye inofambirana nembariro kugadzirisa tsandanyama ari maoko, chipfuva, musana uye wokudhinda.

Kana iwe zvakaoma kuita kurovedza ruzivo urwu, unogona kutanga nyore, uye ipapo kushandisa purogiramu yokurovedza pamusoro.

Zvinokosha kuti beginners

Training uri chinjikira bhaa nokuda beginners rokutanga miniti purogiramu zvinosanganisira duku ushamwari-kumusoro, ichiteverwa vatanga huru maekisesaizi. Kutora mashoma kufema zviitwa, anodziya muviri, kugadzirira kuti kupfuura chakakomba mutoro.

Kufamba kubhawa, edza kubata kanenge 1 nguva. Kuzorora masekonzi mashoma uye kudzokorora uchinyora. Saka wakaitwa kwemaminitsi 15-20. Kunyange kana uri kukwanisa kuita chimwe nzira, chete chete muedzo-kumusoro, nguva dzose, ungava zvakanaka kukwanisa kuita dzinokwana 20. Kana mangwanani muchanzwa kurwadziwa tsandanyama, zvakanaka. Saka, waita zvose zvakarurama, uye tsandanyama vakanotora mutoro yakakwana.

Kana marwadzo achapfuura, pashure anenge 2-3 mazuva, tichiita zviitwa pamusoro chinjikira pamatanda.

Saizvozvowo kuita muedzo kupota. Zvichida imwe nzira here kare utarisire kuti hapana mumwe, asi vaviri kana vatatu. Kana ukakundikana, usaora mwoyo. Mushure kuzorora kwemazuva 1-2 pashure chechipiri, chechitatu edza kumhanya zvishoma repetitions mumwe kutaura.

Kusiyana mune kudhonza kuti beginners

Ndiite zvokusimbisa muviri ari kubhawa chete zvakawanda inofamba zvakanaka, pasina jerking. At ichi voruzhinji Simulator zvinogona kuitwa tightening akasiyana-siyana. Zvinotevera akakodzera ruzivo vatambi.

1. Kuchengeteka muviri wako kuti muviri uye okumusoro nezvidya vaitarisira kwepuranga rakachinjika. Maoko zvakananga, maoko zvakasimba clamped ari chinjikira chikamu chinjikira kubhawa. Vakafugama emaoko enyu zvishoma yakaderera muviri, kudhonza chipfuva kubhawa, ipapo kudzokera kutanga chinzvimbo.

2. Achibata kubhawa, mutsai zvose makumbo panguva imwe chete kuti kubata chigunwe pakati chinjikira kubhawa chinjikira tsoka.

Unogonawo kuita mamwe marudzi muedzo kupota. Chinhu chikuru - kuita pamwe mafungiro, chenjerera utano. Zviri nani kuti kudzidzisa zuva nezuva kana maviri, zororo pakati rinovira - hapana kupfuura 20-30 seconds. Zvino pashure 1-2 mwedzi uchaona migumisiro vokutanga, uye gore papera asingazivi muviri wangu, iyo ichava zvakajeka kuonekwa, yakanaka zvokuyamura tsandanyama.