Training pachedu uremu: purogiramu maekisesaizi

Vamhanyi vechiduku vakawanda kuedza kuzadzisa chero mhinduro mumazuva ake basa mangwanani, achipedza nguva yakawanda uye simba pamusoro zvachose zvisingakoshi zviito. Tiri kutaura danidziro mu gyms uye kurovedza pamwe masimbi. vanhu vashoma vanoziva kuti panguva kutanga kwekupwanyiwa kurovedza pachedu uremu kuchaita kuti munhu nokukurumidza uye sezvo zvinobudirira kupedza mabasa ose.

Ainyanya ino - mashoma akagadzirira akagadzirwa zvirongwa beginners nematsananguriro hwakadzama kukubatsira kurumidzai vanoita munyika mutambo nyanzvi uye kuti vabudirire zvabuda zvinoonekwa pasina kuenda yokurovedza muviri. Tichanyanya chete bodyweight kurovedza.

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Vasati vatanga hwakadzama mukudzidza kwayo muviri, kunokosha zvishoma vakatsauka kubva musoro uye kukoshesa zvinangwa. Chokwadi kuti vatsva vakawanda vanodavira kuvapo unyanzvi muviri. Somuenzaniso, uremu chinhu chimwe kunzwisisa, uye kuti mamwe vakawanda kana simba - akasiyana zvachose maekisesaizi.

Chokwadi hapana musiyano. Simba Kurovedza pachedu kurema anonyatsokwanisa kuita ruzivo mutambi uye uremu, nekuti pane zviviri chete zvinokosha: kwemwoyo uye tsandanyama rinenge pavakanzwa mutoro. Slimming vanofanira kurera kwemwoyo, nokuti simba zvakakodzera kuti "zvibodzwa" ari tsandanyama uye uremu achaparadzanisa kurovedza.

The zvivako uye simulators

Weaving kubva mhepo pachayo haigoni kuva basa rokufambira. Chero zvazvingava, zvinoda upiyona muviri michina. Zvakanakisa, vakawanda vatsva paruoko vanofanira chinjikira bhaa uye inofambirana mbariro. Nyanzvi vanokurudzira kutenga gym muchina "3 muna 1", izvo zvinosanganisira zvose nenhumbi kushanda pamwe yayo uremu. Muzviitiko dambudziko anogona kugadziriswa uye vaviri Chair, chete pangozi yokukuvadzwa Muzviitiko zvakadaro inowedzera zvinoshamisa.

Uyewo, kuti vadzidzise kwavo muviri uremu pachavo, yava nguva kuwana uye rinokosha jooga bonde anogona kuwanikwa chero zvemitambo nhumbi chitoro. chishongedzo ichi chinodikanwa nokuda kwezvikonzero utsanana, sezvo vakawanda Muchiitwa vane kuita avete pasi.

Professional dzokumhanya pachii beginners kutarira zvemitambo nhumbi chitoro uye mumwe rekeni kunodzidziswa. chishongedzo Izvi chete makore mashoma ivepo pamusoro pamusika akakurumidza Akakwezva vatsva vazhinji, nekuti kana ikashandiswa zvakanaka, kunoita kuti zvakanyanya kushanda kuburikidza chero tsandanyama muviri.

Huru nehwamanda kadhi ruzivo

Akanakisisa muviri yavo uremu vari muupenyu squats. Kurovedza purogiramu yayo kurema kumba chete kwete kuita pasina pavo. Uyezve squats zvakabatsirawo tsandanyama muchiuto uye slimming. Muchiitiko chokutanga unofanira kuita zviitwa zvishoma nezvishoma, kunyanya kufunga mumwe kudzokorora, asi vanofanira squat makasimba uye kwete vanobatanidzwa mune kwenguva refu zororo pakati nemhando (40-60 masekonzi kunonyanyisa) kubvisa mafuta muviri.

The squat chidobi kunokosha kuti kwete chete kunoita kuti pfungwa dzakananga tsandanyama kugozha, asi anokwanisa kudzivirira pamusoro kukuvara. An vanoda mutambi anofanira zvakazara kudzora nzvimbo muviri wako:

• takananga shure (zvimwe zamu Vanokotama mberi, kuunza chipande);
• yakadereresa pfungwa yacho squat nezvidya vanofanira akaererana pasi nemabvi enyu - kwete kuenda mhiri pachiyero masokisi.

Uyewo, vanodzidzisa dzakawanda dzinokurudzira nguva dzose kusimudza mabvi ako kurutivi uye Musabvisa zvitsitsinho dzako pasi. Zviri pachena kuti zvakawanda zvinodiwa, asi vari nechinangwa kudzivirira mapfundo kukuvara. In kwokutanga matanho Zvinokurudzirwa kubatisisa nechigaro kana rusvingo rutsigiro.

mutoro pfungwa

Lunging muviri mberi rimwe gumbo, zvakare, ndiko kubudirira muviri. Training purogiramu yayo kurema kazhinji zvinoda kuti tiite kurwisa kanoverengeka pavhiki, sezvo vasina oga, uye kubvumira kukudziridza tsandanyama siyana makumbo nokutamira pakati regiravhiti.

Saka, kana iwe kuramba shure uye kuswatura musana pasi mutoro anowira shure chikamu yehudyu. Chinhu chikuru - nguva dzose kudzora muviri: rekona pakati mumuviri uye pasi inofanira madhigirii 90. Asi zvishomanana materu (20-30 madhigirii) mberi vakanga vaine kwavakarerekera mutoro nechemberi yehudyu, pamwe tsandanyama anouya kushanda chete kana kuwedzera makumbo. Zvisinei, vatambi vari nyanzvi pachii beginners vachiri kudzora kurwisa, tisingabvumiri ibvi vadyi kundorwa pasi, sezvo izvi zvinogona kukuvadza mbiya.

Gymnastics haagoni kuita pasina

Dorsi munhu zvakaoma kutanga, nokuti kudaro nguva dzose kuroorana. Vanoshanda nevanhu kufamba, vakabata pachiyero kana kuumba simba apo vachikotama uye squatting. Zvisinei, tsandanyama izvi zvinogona kukonzera muviri kupisa zvakawandisa mafuta, nokuti basa ravo kunoda simba uye simba.

Training purogiramu yavo kurema varume anogara yaro Zvinoumba muedzo kupota, asi varairidzi vazhinji, kupa vatsva chirongwa, kuona kuti vanhu vakawanda vanongoita havazivi kuita muviri ichi. Kuchava vanoda ruzivo gymnasts vanoziva sei kuti musana tsandanyama muzvirongwa basa.

Kwakajairika muviri tilts mberi kunoita kunetsa lumbar nharaunda, asi yokururamisa kumusana emaoko mu Nemikwidza zvakananga vapinze latissimus dorsi. Hongu, dhonzai kupota haatsivi muviri, asi pakutanga vachiri Activate guru netsandanyama.

Opsioneel chishongedzo nokuti muedzo kupota

Achiri Workout bodyweight varume vanofanira kusanganisira ayo mazita muchiitwa kusimbisa musana. Heinoi batsira mitambo joko uye zvido zvevanhu nemizariro kuti zvichaita okuda chero ruzivo muedzo. The mhinduro iri nyore:

• joko kuitwa Kutamiswa kuburikidza chinjikira nomuzariro uye zvakabatanidzwa ari loop;
• mutambi matora chinjikira bhaa maoko, unocherekedza rutsoka mumwe loop kuti joko (nechepasi).

Saka, stretchable rabha ruchigona chishongedzo kusvikira pakapuranga kuburikidza vanokakata kubhawa uye kuti mutambi. Asava mutendi mutsva mutambi chete vanofanira kufonyora mberi chipfuva akasungirirwa. Hongu, pachiitwa ichi sokuti zvakaoma uye hazviiti pakutanga, asi mugumisiro hauchazopi refu pashure zvokushandisa yemigodhi. Paavhareji, pashure mwedzi mumwe kudzidziswa (3 pavhiki) chero mutsva abudirire pachavo, pasina kutsigira dzokurwa nadzo, kuita muedzo-up kamwe. Uye ichi ndicho mugumisiro chakakomba panyama uye mupfungwa mazwi.

asingachadiwi muviri

Home Kurovedza pachedu uremu uye rinosanganisira kusunda kupota. Zvisinei, nokuti beginners zhinji, kutungamirira munhu ndakagara mararamiro, inova danda chairo, uye vari kuedza nehanya kunenge kuti nyanzvi. Chinetso ndechokuti vechiduku Vamhanyi vari kuedza kuisa kushanda zvakawanda atrophied tsandanyama dzisina kushandiswa muupenyu hwezuva nezuva. Zvinoda akasiyana zvachose nzira.

Kusundira vanotanga kuita nani haisi pamusoro munhurume, asi pamadziro nemaoko ake, kutanga 45 dhigirii pakona pakati pasi uye muviri. Hongu, zviri nyore uye nyore muviri, zvisinei, uye anokwanisa vapinze tsandanyama ari maoko uye muchipfuva, kana kunze pasina dzongonyedzo mashoma gumi repetitions.

Danho rechipiri iri kusunda kupota nemabvi. Zvakakodzera kuti ateerere nezvenzvimbo maoko hama kuti dzimba. Rutoto Hand muruoko chinotaura mutoro pamusoro pachipfuva tsandanyama, uye zvinoderedza anochinja pfungwa pamusoro triceps. Tiite kutanga nzendo yokurovedza pachavo uremu nani, achiisa maoko enyu kubva mumuviri. Kudzidza kuita pachiitwa ichi nzira, unogona zvakachengeteka kuenda zvatinosiita kungosunda kupota.

Building zvitarisiko

Beautiful pamapfudzi taigara godo vamwe vose. Uye hazvina basa ane vatambi mufananidzo - murume kana mukadzi. Inotarisira kukuru, asi kwete vose Asava mutendi mutsva anoziva kuti kuvaka pamafudzi ake zvikuru nyore uye kumba, pasina humwe mano uye michina. Chokwadi chokuti deltoid tsandanyama kwazvo inonyatsoziva chero kushushikana, uye kuvaita vashande nyore, chete vanofanira 'zvibodzwa "zvakawanda repetitions. Kurovedza pamwe yayo kurema kuita imba unosanganisira zvose zviitwa zvitatu:

1. Nokusimudza maoko mudenga. Chikuru chinhu pano - kuchengetwa kwemichina. In kwokutanga chinzvimbo papfudzi ruoko uye kugokora majoini kunge yakanyatsoenzana 90 inegumi. Panguva yechiitwa haugoni kusiya pazasi pamafudzi rwakashodoka.
2. Mahi muruoko. Akaisa maoko pamwe dzimba, brushes anofanira kusimudzwawo, kutanga 90 dhigirii pakona pa kugokora. Kubva kwakadaro urongwa anofanira kutora emaoko kumativi, pasina vakafugama uye kuswatura maoko.
3. Mahi ari pamateru. Kutanga chinzvimbo hakuiti kwakasiyana yapfuura muviri. Zvinokosha chete kukotama, achiisa pakati pasi uye muviri kwekona rworwendo 90. Mhete emaoko anoumbwa.

chiitiko chinokosha

Kurovedza purogiramu yayo uremu, kunyanya kana toreva kurasikirwa uremu, nguva dzose ane ayo sezvamunoita muchiitwa nokuda abdominal netsandanyama. Zvisinei, ruzhinji pfungwa maererano kutsva dumbu mafuta iyi nzira kwakaipa. Kufuta panobviswa yose muviri zvinoenzanirana, asi anoratidza nekuda kwechaunga chete sungisa saggy dumbu.

Uyewo kucherechedza ndechokuti hapana tsandanyama panzvimbo dzapasi kana repamusoro chikamu venhau, chaizvoizvo ndiwo tsandanyama guru rinogona vakatevera nenzira dzakasiyana:

1. Ups of hunde. Nyore nzira kuti pasi uye kuzorora tsoka dzake pamadziro, kusimudza mutumbi kumusoro.
2. Feet kupota. Avete pasi, akaisa maoko ake pasi magaro kuti zvakaoma vanorega, unofanira kusimudza makumbo mudenga pasina achipfugama dzavo.
3. Combined kuwedzerazve. Akatasva cheya kana chitsiko, nokuchengeta maoko zvose pachigaro, unofanira kutora muviri uye tsoka kure mumwe, kuedza kutora asingatani nzvimbo. Izvi zvinoteverwa ndokusimudza muviri (wokuchengeta nepakati), dhonzai mabvi ako kuna muchipfuva chako.

zvakaoma muviri

Mabiko ari Kapuranga kurerutswa nevamwe vatambi vari nyanzvi kuti anoumba kudzidziswa pamwe pachavo uremu beginners. Vanhu vakawanda vanofunga kuti hapana nyore pane kuchengeta muviri kunofambira mberi, dzimire ake, nekuzorora tsoka dzake pasi. Zvisinei, kuti aite basa iri rakaoma uye asingagoni kuwana yakawanda varairidzi, tisingatauri beginners.

Zvose zviri nyore: Une kumira imwe nzvimbo kweminiti kanenge. Sezvingatarisirwa, ari Kapuranga kuchengeta musana ako uye usarega maoko vanobwembura panguva kugokora. Kazhinji, chaizvoizvo 15-20 masekonzi vatsva havagoni kukunda munhu kunofambira mberi mutoro, uye pashure penguva pfupi zunzai muviri wose muviri anomiswa.

Tenderera nokudzidziswa mamiriro

Zviri kucherechedza mutengo kuti vatambi kirasi inogona anoitwa nzira dzakawanda. Kurovedza Basic kunosanganisira rakatumbuka elaboration neimwe tsandanyama nokuda repetitions anoverengeka. Zvisinei, pakati vatsva vanoda uremu nokukurumidza, kwakakurumbira chaizvo redunhu Kurovedza pachavo uremu.

A chiri mabasa akadaro kuita nguva kupfuura zvose muchiitwa mumwe nzira pasina zororo. Ichi chirongwa kuti beginners. Pashure kuita denderedzwa iri yemaminitsi maviri rotonhorera, uye zvose inodzokororwa zvakare. Kudzidziswa uku zvikuru unorema kumwoyo, saka Zvinokurudzirwa kuti beginners kudzora kupomba yavo, tichidzivisa breathlessness. Unogona kupa huwandu repetitions neimwe yakatarwa, asi kwete kumbozorora pakati muviri.

In mhedziso

Workout bodyweight dzinobudirira chete kwokutanga nzendo basa. Mune ramangwana (1-2 months) iri dzakashandisa muviri womunhu makaremerwa, uye kurega kukura tsandanyama uye mafuta ari kupiswa. Pano zvakafanira kuwedzera chero weighting kana yokugadziridza muviri pachavo. Nerumwe, unogona gadziridza zviitwa iri pamusoro pamazita nzvimbo uye nguva dzose kushandura kumhanya Implementation mharidzo.