Putika simba sezvo hwaro tsandanyama kwokurovedza

A yakawanda vatambi, kuita zvakasiyana-siyana mitambo, inobhadhara kukuru nzeve kurovedza. Hazvishamisi, kutsungirira, bhomba simba, kumhanya, mukana wokushandiswa iri kusimba zvakakosha ramangwana kana kuitika wetsiva, mutambi, skier, uye zvichingodaro. D. Kudzidziswa kwakadaro vanofanira mugove yokufaranuka nguva mutambi cheshumba, uye anofanira kuita kuti aite muviri vamwe nesimba.

kudzidza

Most mitambo makirabhu vari kuedza govera kushoma 5 Mazuva pavhiki kuitisa kurovedza. Zvingava zvakanaka kana vakanga vaita akabhadhara nguva kuita nekuve nyore muchiitwa kwerunyararo uye kukura muchimiro. Chokwadi, mabasa akadai pave putika simba, regai kureva nyore, uye saka zvinoda zvizere pfungwa nomurovedzi, mumwe mujenya kunobva mutambo, uye chii chinonyanya kukosha - tsandanyama of makumbo kana maoko.

mitoro All zvinofanira kurongwa, chokubatanidza basa, kurovedza zvakaoma nokungoti vachidzikisa. Somuenzaniso, kana Chipiri iwe waiva guru mutoro negumbo tsandanyama, nani kwezvakatipoteredza achava kusimbisa dzimwe nhengo dzomuviri uye ezasi migumo chete zvakanaka ruoko. Izvi zvichaita kuti imi kudzivisa nemigumisiro kuti zvingaitika.

havukavu simba

Kurovedza simba putika (kana kumhanya, sezvazvakanyorwa kunzi) kwakakosha kuti vatambi vose, kunyanya avo vanobatanidzwa tsiva uye nemimwewo mitambo yetsiva, mitambo, muchinjikwa-nyika Skiing. Speed Simba unokubvumira kushandisa kunonyanyisa zvinogona kuitwa tsandanyama wako pfupi nguva. Somuenzaniso, unogona kuyerwa nesimba uye kumhanya punchi uye anogona kukurumidza kuwedzera pane madaro anosvika 300 m. The putika simba rakashandiswa pana kunonyanyisa, hunonziwo ballistic nokuti kwebasa mutambi akafanana goko vanogumurwa kubva firearm.

Chii iye kufanana

Zvinoita tsandanyama inofanira kuva mutambi panguva imwe yokutanga nzvimbo. Boxer uyo anowana pamwe zvakanaka naye, somuenzaniso, vachava zvikuru kuhwina nokuda knockout, pane imwe chete kurukutika putika simba yakatanga. Kutsungirira anofanirawo kukudziridzwa, nekuti zvimwe tsandanyama dzako achaita kuneta nokukurumidza pashure mitoro inorema uye basa rakadaro. Next, tarisa huru marudzi kurovedza.

ruoko simba

Exercises pamusoro putika simba zvinosiyana zvichienderana Mapato tsandanyama kuti unofanira kutanga. Kana uchida ruoko simba, zvizere zvinhu ichanyanya kudzidzisa yeboka iri. basa chero vanofanira kutanga ushamwari-kumusoro, izvozvo kuchaita kuti tidzivise kukuvadza nemarunda uye tsandanyama mukukuvara kuitika kana muviri hauna kugadzirira mupfungwa.

Zvakanakisa, kana iwe uchapa kubva 4 kusvika 10 maminitsi, kunyanya kushanda kuburikidza avo nzvimbo muviri kuti kudzidzira. Kana uine mukana kuenda yokurovedza muviri, regai kufunga zviitwa ane barbell - kureva chokutonga. Wedzerai mutoro kamwe, zviri nani kutora uremu kuti iwe unogona kumutsa 5 nguva, uye ipapo kuwedzera nhamba iyi 1. kamwe unogona kuita bhenji wokudhinda barbell 10 nguva, unogona kuwedzera mutoro uye kutanga zvakare pamwe 5 anosimudza. Chinonyanya chinobatsira ndicho muviri pabhenji chewaini, uyewo vachisimudza tsvimbo pamwe pasi (kana inonzi yava). Unofanira kuita 3-5 anogadza pamwe yokumbozorora kubva 30-60 seconds.

pasina barbell zviitwa

rinogona vakadzidziswa putika maoko simba achishandisa dumbbell. uremu Good, izvo tinofanira kutanga, akaenzana 5 kg. Akatambanudza dzenyu patsoka papfudzi-kufara kunze, tora dumbbell muruoko mumwe uye vanokunga pamukova kugokora uye kudhonza honokono achitevedza mutumbi nenzira musoro. Nokudaro, goko uchava papfudzi rako.

Zvadaro, zvishoma hwakakungwa pamabvi, kuvaparadzanisa dumbbell kumusoro apo kuswatura makumbo. Zvakakosha kudzokorora kubva 5 kusvika 10 nguva, zvichiteverwa 30 wechipiri penguva uye zvakare inodzokororwa. Unofanira kuita kuti 5 rinovira, kana uri kwekutanga - kanenge kaviri.

Uyewo hazvina anongokurukurwa kune putika simba uye kurovedza kushandisa kwakajairika bhenji wokudhinda kubva pasi. Pane 2 dzinokosha muviri - "hwiza" uye tigoshingairira pamwe donje. Kuti aite kusimbisa wokutanga kunofanira kuiswa maoko kwete munzvimbo pamapendekete uye chiuno yakafanana, clenching maoko ake kupinda nezvibhakera. Kurumidzai kuita bhenji wokudhinda 5 nguva, ozokwira kumbozorora mumasekonzi 15 uye 2 akadaro nzira. Wedzerai mutoro nezuva 1 kusunda kupota nechimwe kusvika. Bench pamwe donje Hazvidi tsananguro inokosha.

Muchiitwa pamusoro gumbo tsandanyama

Makumbo chitima chinguva kuoma panyaya nokukurumidza simba, asi zvichiita kumutsa kutsungirira nokukurumidza. Imwe zvakanakisisa zvemumusangano -. Squat asvetuka ane mberi 10-15 masendimita putika gumbo simba pakuita kurovedza yakadaro zuva nezuva nokuda 10-15 nguva ne 2 Nzira kuchawedzera yekudyidzana.

Plyometrics aivawo nevakawanda chaizvo nzira. Find chiduku chikomo, zvinogona kwazvo vamire cheya, pasofa, danho kana chinokosha mitambo zviridzwa. Mira pamberi pavo, uye zvadaro chitanga asvetuke chipingamupinyi uye kusvetuka pakarepo musana. Kudzokorora - chinhu chakanakisisa chatingaita, saka unofanira kuzviita 20 kusvika ka30, apo kwete kunyanya overestimating nokukurumidza, nokuti unogona kurasikirwa kwako wakatsiga. Regai kuwedzera quantitative mutoro umwe muviri, zviri nani kuti kuwedzera uwandu pedyo ose 1-2 mavhiki. Usakanganwa pamusoro abatsire nemasitepisi ndokumhanyirako masitepisi tsime coached putika gumbo simba, edza kumhanya ari kunonyanyisa kumhanya, asi pasina kurasikirwa danho.