Simbisa Chako Chemashure neiyi Workout kubva kuna Anna Victoria

Zvemukati

• Bent-Pamusoro peDumbbell Row
• Single-Arm Dumbbell Row
• Akaomarara-Gumbo Deadlift (aka Romanian Deadlift)
• Ongororo ye

Kunyangwe pamavhiki e26 ane pamuviri, Anna Victoria ari kuenderera mberi nekushanda uku achichengeta vateveri vake muchiuno. Kubva paakaita chiziviso muna Ndira kuti ane nhumbu mushure memakore ekunetsekana kwembereko, akatumira zvinyorwa nezve ruzivo rwake uye kuti zvakakanganisa sei kudzidziswa kwake. (Yakabatana: Anna Victoria Akazivisa Kuti Ane Mimba Mushure MeMakore Ekurwira Nekusabereka)

Seri kwezviitiko, anoti anga achiwedzera kutarisa kune cheni yake yepashure, mhasuru dziri kumashure kwemuviri "Kudzidziswa kwangu kwakawanda iko zvino kuri kutarisa maitiro ekudzidzisa muviri wangu kubhadhara chokwadi chekuti ndiri kukura. dumbu hombe izvozvi," anodaro Fit Body trainer. "Uye saka imwe yemakiyi akakosha kusimbisa cheni yako yekumashure." (Inoenderana: Yakawanda Sei Exercise Iri * Chaizvoizvo * Yakachengeteka Kuita Paunenge Une Pamuviri?)

Kusimbisa keteni yekumashure kunogona kubatsira kudzivirira (kana kushanda kugadzirisa) kusaenzana kwemhasuru. “Sezvo ndichange ndiine dumbu hombe uye riri kuzondidhonzera kumberi munguva pfupi iri kutevera, ndinoda kuva nematinji akasimba, musana wakasimba, mamhasuru erector spinae akasimba [boka retsandanyama dzinofamba parutivi pemusana],” anodaro. Victoria. Inogona kutoramba ichingobhadhara post-nhumbu. "Kana mwana wako akabuda uye iwe wakamubata, iwe unoda kukwanisa kuzvidzora uye kuva nesimba iroro rokukutsigira," anowedzera kudaro.

Kunyangwe iwe usiri kuronga kubereka chero nguva munguva pfupi, iwe unogona achiri kudzidza zvakawanda. Victoria anoti kusimba kweketani kumashure chimwe chinhu "chero munhu uye munhu wese" anofanira kunge achifunga nezvazvo, achiona kuti inoita basa rakakosha mukumisikidzwa uye nezvimwe zvakawanda. Kusimbisa mhasuru iri kuseri kwemuviri wako kuti ifananidze simba riri kumberi kwako kunogona kukubatsira kudzivirira kukuvara uye kukubvumidza kumhanya nekukurumidza kana kusimudza zvakanyanya kutenda kune simba rakawedzerwa. (Ona: Chii Chaizvo Chinonzi Posterior Chain uye Nei Varairidzi Vachiramba Vachitaura Nezvazvo?)

Kuti utevere kutungamira kwaVictoria, tarisa kurovedza muviri kwake uko kunorova mazhinji emashure maketani makuru emasumbu ane zviitwa zvitatu zvakapusa. Iwe uchashanda yako glutes, hamstrings, uye kumusoro uye kuzasi musana mhasuru. Inobata pamuviri uye unogona kuigogodza kumba mukati memaminitsi gumi kana pasi.

Inoshanda sei: Ita yega yega kurovedza muviri kune yakatarwa nhamba ye reps, wozorora kwemasekondi makumi matatu. Dzokorora dunhu rose zvakapetwa kaviri kune matatu seti yakazara.

Iwe uchada: Peya ye dumbbells kana zvinhu zvinorema zvemumba uye chigaro kana chikuva.

Bent-Pamusoro peDumbbell Row

A. Bata dumbbell muruoko rumwe norumwe, zvanza zvakatarisa mukati. Bata pakati, namatira muhudyu, tumira butt kumashure, uye kotamisa mabvi zvishoma kuti usvike pekutangira. Exhale kukwirisa dumbbells kumbabvu, uchisvina mapendekete mashizha pamwechete kumashure uye kuchengeta maoko akasimba kumativi.

B. Inhale kudzikisa dumbbells nekutonga kunzvimbo yekutanga.

Ita makumi maviri reps.

Single-Arm Dumbbell Row

A. Zorora ibvi rekurudyi pachigaro kana papuratifomu, wozogadzirisa chimiro kuitira kuti tsoka yekuruboshwe ibude uye kudzoka pane diagonal diki kubva pachikuva/cheya. Brace core, akabata dumbbell neruoko rweruboshwe uye ruoko rwakatambanudzwa kureba kudivi pepuratifomu/cheya. Iyi ndiyo nzvimbo yako yekutanga.

B. Exhale kumutsara dumbbell kune mbabvu. Inhale kudzikisa dumbbell kumashure pasi nekutonga.

Ita gumi nemashanu zvekare. Chinja mativi; Dzokorora.

Akaomarara-Gumbo Deadlift (aka Romanian Deadlift)

A. Mira netsoka dzakaparadzana chiuno-paupamhi, mabvi akakotama zvishoma, uye dumbbell muruoko rumwe norumwe, zvanza zvakatarisana nezvidya. Kuchengeta musana usina kwawakarerekera, exhale kune hinge pahudyu uye kutumira butt kumashure. Rega mabhero ekutsvagisa kutsvaga pamberi pemakumbo. Kana vangopfuura nemabvi, usatendera bhuti kuti rinyure kure kure.

B. Inhale kusunda kuburikidza nezvitsitsinho uye kutyaira chiuno kumberi uku uchisimudza mabvi kuti udzokere kumira.

Ita gumi nemashanu zvekare.

Ongororo ye