Kumbira Mudzidzisi weCeleb: 3 Mafambiro Aunofanirwa Kuita

Zvemukati

• Musungo Bhawa Kufa
• Chinups
• Hill Sprints
• Ongororo ye

Mubvunzo: Dai waingokwanisa kutora zviitwa zvitatu zvekupa vakadzi mukana wavo wekuti vaonde uye vakwane, vangave chii uye nei?

A: Kuti uwedzere mhedzisiro yako, ini ndinokurudzira kuwedzera anotevera matatu ekurovedza mune ako maitiro.

Kana iwe uri wekutanga, ita matatu seti e 10-12 reps, uchizorora 60 masekondi pakati peimwe seti. Kune vadzidzi vepakati/vakafambira mberi, ita 3 seti dze8-10 reps, uchizorora 60-75 masekonzi pakati peseti imwe neimwe.

Musungo Bhawa Kufa

Uku kurovedzera kukuru kwemuviri wako wepasi, kunyanya yako quads, hamstrings, uye glutes, pamwe nepakati yako yese. Zviri nyore kudzidza chimiro chakakodzera, saka kunyangwe kana uri mutsva pakudzidziswa kwesimba, unogona (uye unofanirwa) kutanga kuuraya vanhu.

Kana yako yekurovedza isina musungo bhaa (dzimwe nguva inonzi hex bar), shandisa dumbbells pachinzvimbo. Nzvimbo yako yeruoko ichave yakafanana-zvanza zvakatarisana mukati.

Fomu zano: Ita shuwa kuti unosundidzira chiuno chako kumashure uye woisa uremu hwako pakati / kumashure chikamu chetsoka dzako. Bata chipfuva chako kumusoro, maziso mberi, uye chengetedza musana usina kwawakarerekera panguva yese yekufamba.

Chinups

Chinups yakanyanya yepamusoro-muviri kurovedza muviri kunongedza ako lats, pakati-kumashure, uye maoko. Kana usina kusimba zvakakwana kune bodyweight chinups (sezvinoratidzwa), edza bhendi-assisted chinups. Ingo sunga imwe magumo ebhendi hombe rerabha rakatenderedza chinup bar wobva waidhonza nekune imwe magumo ebhendi, uchisunga bhendi zvakasimba kubhawa. Bata bhari nehupamhi hwemafudzi, pasi pemaoko, isa mabvi ako muchiuno chebhendi (kana kuti mumwe munhu adhonze bhandi pamabvi ako nokuda kwako), wozoita seti yako.

Iyo bhendi-inobatsirwa nzira ichakubvumidza iwe kuti uite yakazara chinups, uye inonyatso kutevedzera mafambiro kupfuura iyo inobatsira-chinup muchina wauchawana mune akawanda ejimu. Sezvaunowedzera kusimba, unogona kushandisa bhendi rinokupa rubatsiro rushoma.

Hill Sprints

Kumhanya pane yakatsetseka inzira huru yekuita mapindiro ezvose zviri zviviri kugadzirisa uye kurasikirwa kwemafuta. Iyo inorerekera inopfupisa nhanho yako kureba (kuenzaniswa neyakajairwa sprinting), izvo zvinoderedza njodzi yekudhonza hamstring yako. Kana iwe uri wekutanga, unogona kutanga nekumhanya uchikwira gomo uye wozofamba uchidzika. Mukufamba kwemavhiki mashoma, shanda kumusoro kuti upurure nekukurumidza sezvaunogona. Ini ndinokurudzira kutanga ne 3-5 muzana inokendamira uye zvishoma nezvishoma uchishanda wakananga pakadzika makomo.

Ita shuwa yekuita yakanyatso dynamic kudziya-up pamberi pese sprinting session. (Dzvanya apa kuti uone muviri wakazara-kudziya-muviri wandakagadzirira SHAPE's Strong, Sexy Arms Dambudziko.)

Mifananidzo yaJessi Kneeland yakatorwa paPeak Performance NYC

Ongororo ye