4-Svondo Kurema Kudzidzisa Chirongwa cheVakadzi

Zvemukati

• 4-Vhiki Simba Kudzidziswa kweVakadzi Chirongwa
• Vhiki 1
• Vhiki 2
• Vhiki 3
• Vhiki 4
• Simba Kudzidziswa Kwevakadzi Workout 1
• Kusimbaradza Kudzidzira Kwevakadzi Workout 2
• Ongororo ye

Uri cardio-kuzviitira kufa here? Hongu, kumhanya, kuchovha bhasikoro, uye kurova elliptical zvine chekuita nechitendero kunogona kukubatsira iwe kusvika pazvinangwa zvako, kunyanya kana uri kutsvaga kuderedza uremu. Asi, pane imwe nguva, ucharova bani, anodaro Holly Perkins, C.S.C.S., muvambi we Rudzi rwevakadzi Simba uye munyori we Simudza Kuti Upinde.

Kuti upfuure, unoda kudzidziswa kwesimba muhupenyu hwako. Sei? Kusimudza masimbi kunobatsira kukwidziridza metabolism yako kwenguva yakareba mushure mekunge yako yekurovedza muviri-nguva yapera kubva paunenge uine mhasuru, uye ndigere zvakanaka chose. Pasina kutaura, kudzidziswa kwesimba inzira huru yevakadzi (uye, hazvo, munhu wese) kuti vadzivise kukuvara; kusimba kwemhasuru dzakatenderedza uye kutsigira majoini ako, zvakanyanya iwe unozokwanisa kuchengetedza chimiro chakanaka uye kuramba kubva munzira inokuvadza. Uye, hongu, kusimudza masimbi kunogona - uye kunoita - kukuita kuti uve nesimba AF (pasina kukuita kuti "uwedzere"). (Inoenderana: 11 Hutano Hukuru uye Kusimba Mabhenefiti ekusimudza Weights)

Kana iwe uri mutsva pakudzidzira uremu, usanetseke. Perkins akagadzira aya mavhiki mana ekutanga esimba kudzidzira kurovedza kwevakadzi kuti vakubatsire iwe kuvaka hwaro hwakasimba hwesimba kudzidziswa uye nekuchinjisa muviri wako munzvimbo nyowani mushure meizvozvo zvese cardio. Nhau huru chaizvo? Unongofanira kuita tsika iyi kaviri pasvondo. Vhiki yega yega, mafambiro acharamba akafanana, asi maitiro anozowedzera kuoma nekuda kwekuchinja zvirongwa zvakasiyana (kureva kuzorora, seti, reps, kana mutoro).

Isa mazuva maviri ekuzorora pakati pemazuva ekudzidzira simba, asi iwe unokwanisa ita cardio pamazuva iwayo ekuzorora (kuve akajeka: cardio haina kushata, haisi iyo nzira yakanakisa yekurebesa uremu kana kuchengetedza kana, zviri nyore, kugara wakakwana).

Zvino, ngatiparadzei maekisesaizi evhiki nevhiki kuitira kuti utange kusimudza masimbi senge pro pasina nguva.

4-Vhiki Simba Kudzidziswa kweVakadzi Chirongwa

Vhiki 1

Pedzisa kurovedza muviri mune yega yega yekurovedza seyakagadzika seti. Semuenzaniso, iwe uchaita seti imwe yemakumbo ekutsikirira, zorora kwemasekondi makumi matatu, ita yechipiri seti, zorora, ita seti yechitatu. Zvadaro, enda kuchiitwa chinotevera. Iwe unozadzisa ese mafambiro mune ese esimba mashandiro evakadzi nenzira iyi.

Pedzisa 12 reps yemafambo ese matatu seti imwe neimwe, uye zorora kwemasekonzi makumi matatu pakati peseti yega yega. Sarudza kuremerwa uko mareps maviri ekupedzisira eseti ese akawedzera kuomarara, kwausingazokwanise kuita yegumi nematatu rep. Iwe unogona kuona kuti iwe unowedzera huremu hwehuremu hwese seti uchichengeta gumi nemaviri reps ese matatu matatu seti. (Zvitsva pakusimudza masimbi? Tarisa uku kurovedzera simba kwevakadzi kunobatsirawo vanotanga.)

Vhiki 2

Vhiki rino, iwe unoenderera mberi neiyo yakatwasuka-seti fomati yezvese simba rekudzidzira maekisesaizi. Asi ikozvino, iwe uchazadza gumi neshanu reps yekufamba kwese kwemaseti matatu, uye iwe uchazorora chete kwemasekondi gumi nemashanu pakati peimwe seti. Naizvozvo, vhiki ino, iwe uchapedzisa rimwe basa munguva shoma. Uku ndiko kukurudzira kukuru kutora kusimba kwako kune inotevera nhanho.

Vhiki 3

Nguva yekuzvisanganisa vhiki rino. Panzvimbo pemaseti akatwasuka, iwe unozopedzisa yako simba rekudzidzira kurovedza muviri kuvakadzi mune redunhu maitiro.

Vhiki rino, iwe unozadza 1 seti yega yega yekurovedza kwe gumi neshanu reps, ipapo iwe unobva waenderera kumberi kune inotevera inotevera kufamba pasina zororo pakati. Semuenzaniso, pazuva rekutanga kurovedza muviri, iwe uchaita seti yako yekutanga yemakumbo ekutsikirira gumi neshanu, ipapo iwe unobva waenda kune goblet squat uye kuita gumi neshanu reps uye woenderera mberi kune rinotevera kurovedza muviri pasina kuzorora pakati. kufamba. Pakupera kwemafambiro mana aya, iwe unozorora kweminiti imwe, wozopedzisa dunhu kaviri.

Vhiki 4

Vhiki rino iwe uchazoenderera mberi neeseketi-dhizaini seti; panguva ino uchaita kudzokorora gumi nembiri chete pakufamba kwega kwega, asi kune maviri (akaoma!) shanduko: Unopedza 4 yakazara maseketi mana (ndiyo mana seti ega ega ekuita maekisesaizi ese ari maviri) uye hapazove nekuzorora. pakati pedunhu rega rega. Vhiki rino nderekuchengetedza iwe kufamba. Mushure mekupedza iko kwekupedzisira kufamba kweimwe Workout, iwe unobva wakurumidza kudzokera kuchikwata chekutanga uye wotanga dunhu nyowani.

Ndazviwana? Enderera kunodzidziswa kwesimba kwevakadzi vanofamba: Pazasi, ona mademo emitambo mina yekusimudza huremu inoumba Workout 1, uye mafambiro mashanu anoumba Workout 2. Tarisa uye dzidza, wobva watara karenda yako - vhiki ina kubva zvino, iwe hautendi kuti uchanzwa kusimba kwakadii.

Simba Kudzidziswa Kwevakadzi Workout 1

Gumbo Press

Goblet Squat

Akagara Cable Row

Dumbbell Hammer Curl

Kusimbaradza Kudzidzira Kwevakadzi Workout 2

Gumbo Press

Kufamba Makumbo

Dumbbell Bent Arm Side Simudza

Kunyepa Dumbbell Chest Fly

Yakatwasuka Bar Tricep Dhinda Pasi

Ongororo ye