Ndeapi maMhasuru Anoita Mabhenji Anoshanda?

Zvemukati

• Bhenefiti emabhenji anodhindisa
• Mhedzisiro yemabhenji misiyano ine chii pamhasuru?
• Maitiro ekuita bhenji yekudhinda
• Yetsika, yakati sandara bhenji muchina
• Narrow akabata bhenji muchina
• Tenderedza bhenji yekudhinda
• Kupera pachifuva muchina
• Kubatanidza mabhenji ekutsikirira mune ako maitiro
• Tora woenda nazvo

Bhenefiti emabhenji anodhindisa

Michina yekudhindisa mabhenji kurovedza muviri kunogona kushandiswa kuburitsa mhasuru dzemuviri wepamusoro, kusanganisira mapeketari, maoko nemapendekete.

Zvichienderana nezvinangwa zvako, pane akasiyana misiyano yemabhenji anodhindisa anoshanda mhasuru dzakasiyana, futi. Semuenzaniso, yakamanikana inobata bhenji yekudhinda zvakare inoshanda iyo triceps uye forearms.

Zvimwe zvekuwedzera mabhenji ekuremerwa kune yako uremu-kudzidzisa regimen zvinosanganisira kuwedzera simba repamusoro remuviri, kugadzirisa kutsungirira kwemhasuru, uye kutogadzirira muviri wako wepamusoro kuita mafambiro akaita pushups. Ivo zvakare vanogona kuve unoshanda unosimbisa kurovedza kwemitambo senge kupuruzira, hockey, uye nhabvu.

Verenga pamusoro kuti udzidze zvakawanda nezve mabhenji ekudhindisa uye kuti ungabatsirwa sei zvakanyanya nechiitwa ichi.

Mhedzisiro yemabhenji misiyano ine chii pamhasuru?

Bhenji rega rega musiyano unoshanda zvakasiyana musumbu mapoka. Kusiyana kunosanganisira:

• Chinyakare bhenji muchina. Ichi chiitwa chinoitwa kurara pasi pabhenji rakapetana uye uchimanikidza bharuti kumusoro uye kuzasi pakukwirira kwepfuva. Inoshanda pectoral mhasuru, mapendekete, uye maoko.
• Tenderedza bhenji yekudhinda. Nezvekusiyana uku, kumberi kwebhenji kwakatenderedzwa pakati pe45 ne60 degrees saka uri kuzembera kumashure zvishoma. Inotarisa mhasuru dzechipfuva chepamusoro nemapendekete.
• Kuramba bhenji muchina. Nekusiyana uku, kumberi kwebhenji kwakatenderedzwa kumusoro, saka paunorara pasi tsoka dzako dziri pachinzvimbo chakakwirira kupfuura musoro wako. Iyo inoshanda yepasi chipfuva mhasuru nemapfudzi.
• Narrow akabata bhenji muchina. Munguva yekusiyana uku, maoko ako akatetepa pamwechete pabarbell. Inoshanda triceps uye maoko epamberi.

Hazvina basa kuti uite ese aya misiyano mune imwechete Workout. Kunyanya kushandisa boka remhasuru kunogona kutungamira kukuvara. Izvi zvinonyanya kuitika kana iwe uchinge uchishanda nezvirema zvinorema.

Kana iwe uchida zvakasiyana, iwe unogona kutora maviri akasiyana pabasa. Edza kuzvipa iwe zuva rekuzorora uchibvumira mhasuru kuti dzipore usati washandura pakati peimwe misiyano.

Maitiro ekuita bhenji yekudhinda

Yetsika, yakati sandara bhenji muchina

Zvishandiso zvinodiwa: barbell (mamwe masimbi ekusarudza), sandara bhenji

1. Nhema kumusana kwako pabhenji rakapetana. Bata bharanzi nemaoko akapamhama pashoma pane fudzi-hupamhi.
2. Dhinda tsoka dzako zvakasimba muvhu uye chengetedza mahudyu ako pabhenji mukufamba kwese.
3. Zvishoma nezvishoma simudza bhaa, kana ukashandisa, uye udzikise bhari pachipfuva, uchibvumira magokora kukotamira kudivi.
4. Mira kudzika kana gokora riri pasi pechigaro. Dhinda tsoka kupinda pasi apo iwe unosundira bhara kumashure kuti udzokere kunzvimbo yekutanga.
5. Ita 5-10 reps, zvichienderana neshure rinoshandiswa. Ita kusvika kumatatu matatu.

Narrow akabata bhenji muchina

Zvishandiso zvinodiwa: barbell (mamwe masimbi ekusarudza), sandara bhenji

Shandisa nhanho dziri pamusoro kune yechinyakare bhenji yekudhinda, asi bata grip bhero nemaoko mafudzi-upamhi mukati mekufamba.

Tenderedza bhenji yekudhinda

Zvishandiso zvinodiwa: 2 dumbbells kana barbell, inokamira bhenji rakatenderedzwa pakati pe45 ne60 degrees

1. Isa tsoka dzakatsetseka pasi sezvo iwe uchizendamira kumashure zvishoma kuitira kuti musana wako uzorore wakatarisana nebhenji neyakarerekera musana.
2. Kutanga nekubata dumbbells kana bharanzi pakakwirira pachifuva. Mapundu anofanirwa kunge akatarisana kumberi, nechigunwe chakamoneredzwa pamubato.
3. Dhinda uremu kumusoro kumusoro kwemaziso ako kana kukwira zvishoma, magokora akanyatso kuwedzerwa.
4. Inhale uye zvishoma nezvishoma kudzikisa dumbbells kana barbell zvishoma nezvishoma uye nekudzora kusvikira vabata kana kusvika pamusoro pechipfuva chete, magokora nemaoko zvinogara kumativi.
5. Dzokorora muchina uye uite zvakapoteredzwa mashanu, kana zvimwe kana iwe wakura. Gadzira iyo nhamba ye reps iwe yaunofara nayo pauwandu hwehuremu hwauri kushandisa, futi. Ita kusvika kumatatu matatu.

Kupera pachifuva muchina

Zvishandiso zvinodiwa: Bhenji yakaderedzwa pasi pa -30 madhigirii.

1. Zvishoma nezvishoma rara pasi pabhenji rinodzikira kuitira kuti makumbo ako ave akakwirira kupfuura musoro wako, uchichengeta musana wako wakasimwa wakasimba kuseri kwebhenji. Isa tsoka dzako mune zvakamutswa zvinomutsa.
2. Iva nemucherechedzi anokubatsira iwe kusimudza iyo bha kubva pane rack kana kubata dumbbells, kana uchishandisa. Iwe unofanirwa kunge wakabata huremu pakukwirira kwechifuva, maoko akapamhi zvishoma pane kukwirira kwepafudzi.
3. Sundira huremu kusvika maoko ako atwasuka uye wakiyiwa kumusoro.
4. Zvishoma nezvishoma udzikise huremu hudzike pasi kusvika pachipfuva kukwirira, magokora kunze kumativi.
5. Dzokorora muchina uye uite zvakapoteredzwa mashanu, kana zvimwe kana iwe wakura. Gadzira iyo nhamba ye reps iwe yaunofara nayo pauwandu hwehuremu hwauri kushandisa, futi. Ita kusvika kumatatu matatu.

Kubatanidza mabhenji ekutsikirira mune ako maitiro

Kana iwe uchida kuwedzera bhenji michina mune yako weightlifting maitiro, edza kuita bhenji michina chete mbiri kana katatu pavhiki. Zvipe iwe rinenge zuva pakati pekuita mabhenji emagetsi kubvumira mhasuru dzako kuti dzipore.

Huwandu hwe reps iwe hwaunoita pachikamu chega chega chinoenderana nezvinangwa zvako zvemuviri. Kana iwe uri kushandisa inorema kwazvo huremu, kungoita matatu kusvika mashanu ekudzoka panguva inogona kukwana kuti ubudirire. Iwe unogona kuita anosvika matatu seti, uchizorora maminetsi mashoma pakati seti.

Kana iwe uri kutsvaga kuvaka hutano hwemwoyo, iwe unogona kuita yakakwira nhamba reps - kutenderedza 5 kusvika 10 - ine huremu hwakaderera.

Kumwe kurovedza iwe kwaungade kuita pachifuva uye kumashure zuva kunosanganisira kukotama-pamusoro mitsara, chinups, uye madhaimani pushups.

Kuti uwane muviri wakazara-muviri, pedza rimwe zuva uchitarisa makumbo nemapfudzi nekuita squats, mapapu, uye pamusoro pekutsikirira. Iwe unofanirwa zvakare kusanganisira zvemwoyo kurovedza muviri sekumhanya, kushambira, kana kuchovha bhasikoro munzira yako yevhiki.

Kutevera iyi mhando yemaitiro akasiyana kwakakosha kuti uve nechokwadi chekuti urikushanda muviri wako wese. Rudzi urwu rwemaitiro evhiki rega zvakare runokutendera iwe kutora mazuva ekuzorora kubvumidza mhasuru dzakasiyana kuti dziporezve.

Yakazara-muviri miitiro inogona zvakare kuve inoshanda kupfuura kudzidziswa kwemavara, kana kugara uchiita zvakafanana kurovedza muviri kuyedza kuvaka iyo mhasuru. Rangarira, muviri wako unokurumidza kuchinjisa kuita maekisesaizi, saka zvakakosha kuti uwedzere kurovedza kwako kuti muviri wako urwiswe.

Tora woenda nazvo

Michina yekudhindisa bhenji inogona kuve chiitiko chinoshanda chekuvaka chipfuva, ruoko, uye mhasuru dzefudzi. Kana iwe uri mutsva kubhenji yekudhinda, shanda neanoona. Vanogona kutarisa fomu yako uye voona kuti uri kusimudza huremu hwakaringana hwehutano hwako.

Kana iwe usina chokwadi chekuwedzera mabhenji emuchina mune inoshanda yehutano maitiro, shanda pamwe nemukurumbira wega mudzidzisi. Ivo vanogona kugadzira tsika yakavakirwa pazvinangwa zvako.