Iwo Akanakisa Kudzidzira kweiyo Yakaunganidzwa Gym

Zvemukati

• Ita Cardio Pasina Muchina
• Iva negadziriro yeparutivi
• Chinja Reps Yako Kuti Ushandise Kurema Kumwe Chete
• Tora Kettlebell
• Sarudza 2 Inofamba uye Ita Kufamba
• Exercise Mirayiridzo Chikamu 1
• Exercise Mirayiridzo Chikamu 2
• Zvimwe pane SHAPE.com:
• Ongororo ye

Kune avo vanoto farira kugwinya, zvaJanuary zvinotyisa: Chisarudzo cheGore Idzva boka rinopfuura nzvimbo yako yekurovedza muviri, kusunga michina uye kuita 30-maminetsi maitiro ekurovedza anotambanudza kwenguva yakareba kupfuura awa. Vachange vaenda muna Kukadzi… kana uchikwanisa kungomira.

Imwe mhinduro: Edza yemahara chikamu nemudzidzisi. "Vachakwanisa kufamba nemuboka revanhu zviri nani kupfuura zvaungaite uri wega ... uye zvinokuvhurira nzvimbo itsva dzejimu," anodaro Jared Meachem, Fitness Services Director paSky Fitness & Wellbeing gyms. Iwe unogona zvakare kuwana mukana wekuyedza mamwe maekisesaizi matsva, kana kuve nechirongwa chitsva chakagadzirirwa iwe muzvikamu zvishoma chete. "Unogona kunongedza murairidzi kuti akudziridzire chirongwa chisina kuomarara, saka unogona kuchiita chero nguva yezuva usina kumirira mumutsara."

Kana jimu yako isingakupe zvikamu zvemahara-kana kuti ungangozvienda wega-edza nzira idzi kugadzira chirongwa chaNdira chekurovedza muviri chinodzivirira mitsara kuti iwe ukwane, nekukurumidza… uye pasina kushushikana.

Ita Cardio Pasina Muchina

Mitsetse yematreadmill, ellipticals, uye stationary bikes ndiyo yakaipisisa-uye inogona kutora maminetsi makumi matatu kana kupfuura kuti ibvise. Gadzira resolution yekuenda musina-muchina uye uwane unoshanda zvakanyanya cardio Workout pasina shandi yemidziyo.

"Chinhu chiri nyore kuita kugadzira denderedzwa remaviri kusvika mana maekisesaizi," anodaro Mike Wunsch, director director kuResults Fitness muSanta Clarita, CA. Wunsch inoisa vatengi vake kuburikidza neepamusoro-yakasimba vanopedzisa gore rese kune cardio uye mamiriro. Anokurudzira kuita maekisesaizi kwemasekonzi makumi maviri, achivavarira 1 rep pasekondi. Zorora kwemasekonzi makumi maviri, wozoenda kuchiitwa chinotevera.

“Edzai ma squats, jumping jacks, pushups, uye squat thrusts,” anodaro. (Mirairo yakakwana yezviitwa zvose munyaya ino yakanyorwa papeji yokupedzisira.) Tanga nematenderedzwa matatu kana mana ezviitwa zvose, uchishanda kusvika kuzvikamu zvishanu kusvika kugumi zvakazara.

Iva negadziriro yeparutivi

Kana iwe wakafa-wakaiswa pazviyereso kana uine chirongwa chekusimbisa simba chawave uchitevera, huya negadziriro yekuchengetedza-kana maviri-pachiitiko chimwe nechimwe mukurovedza muviri kwako kuti usadzikiswe netambo, anodaro Craig Ballantyne, CSCS, muridzi weTurbulenceTraining.com.

"Kana chinangwa chako chiri chekuwana tsandanyama uye kurasikirwa nemafuta, saka haufanirwe kunetseka nezve maekisesaizi chaiwo," kungoita mafambiro, anodaro. Kana iwe wakaronga kuita bhenji yekudhinda, gadzirira kuchinjisa mumadumbbell anodhinda. Hapana masara eSwitzerland mabhora ekuwedzera chiuno? Edza kurovedza negumbo rimwe pabhenji.

Pane bhonasi, Ballantyne inoti: "Kufambisa yako yekurovedza muviri nemitambo mitsva kunogona kutungamira kune shanduko nyowani mumuviri wako."

Chinja Reps Yako Kuti Ushandise Kurema Kumwe Chete

Nzira yakanakisa yekudzivirira mitsara yekurovedza muviri haisi yekufamba famba: Panzvimbo pekurwira akasiyana mabhero, gadzira Workout kwaunoshandisa huremu hwakaenzana kune ese mafambiro, anodaro Nick Tumminello, murairidzi wesimba uye mamiriro muFlorida uye munyori weDVD. kusanganisira Simba Kudzidzira Kurasikirwa Kwemafuta & Mamiriro.

"Isa pamwechete yakaoma. Iyo inokutendera iwe kuvaka iyo yese yekurovedza wedunhu zvichienderana nechimwe chidimbu chemidziyo," anodaro. "Dzikisa muviri wako pasi mukufamba kwekusunda, kudhonza, kuita kwepasi-muviri, uye kufamba kwepakati. Sarudza chiitiko chinorova chimwe nechimwe nechero mabhero."

Semuenzaniso, Tumminello anoratidza mashini ekutsikirira (kusundira), yakakotama-pamusoro dumbbell mitsara (kudhonza), squats (makumbo), uye dumbbell chops (musimboti). Sarudza kurema kumwe chete kwekufamba kwese.

"Kana iwe uine maviri e25-lb dumbbells, squats anozove nyore pane mafudzi ekutsikirira-ita yepamusoro reps pane ako akasimba kufamba, kunge squats, uye mashoma pane asina kusimba kufamba," anodaro. Pachiitwa chese, ita zvisingasviki zvitanhatu kusvika kusere reps paseti, uye usapfuure makumi maviri kusvika ku25.

"Usaputsa pakati pekurovedza muviri," anodaro. Panzvimbo iyoyo, pedza ese mana mafambiro, wozorora masekondi makumi mapfumbamwe kusvika pamaminitsi matatu. Dzokorora kuteedzana kwese kakawanda sezvinobvira kwemaminitsi gumi nemaviri, kana kuita mana kana mashanu kutenderera.

Paunenge uchizvigadzirira dunhu rako, sarudza maitiro akaomarara anoshandisa akawanda mhasuru mapoka nemumwe rep, anodaro Jeremy Frisch, muridzi uye director we Achieve Performance Training muClinton, Mass. tinya kana curl kune dumbbell lunge, semuenzaniso. Frisch's yaanofarira yakaoma: Gumi reps yega yega dumbbell squats, dumbbell kusundira michina, yakakotama-pamusoro mitsara, dumbbell mapapu, uye pushups kana akakwirisa pushups.

Tora Kettlebell

Apa ndipo panogona kudzidziswa yemahara chikamu chekudzidzisa: Ita kuti murairidzi akudzidzise mashoma kettlebell basics, uye iwe unogona kudzidzisa simba uye cardio pamwe chete neiyo imwechete, yakaita bhora huremu. Kana iwe uchitoziva uye uine chivimbo nefomu rako rekettlebell, Wunsch anoti unogona kuita nguva dze kettlebell swings sekurovedza muviri kwakazara.

"Kana iwe ukaita 30 masekondi ekuchinjika, ipapo 30 masekondi ekuzorora, uye dzokorora kwemaminetsi gumi, angave ari anopedzisa anotyisa," anodaro.

Kana iwe uchifarira kuvaka yakazara yakazara Workout kuti uende nayo, iye anoratidza izvi zvishoma: kettlebell swings, goblet squats, pamusoro pepanhau, uye iyo squat kukanda.

Sarudza 2 Inofamba uye Ita Kufamba

Kana nzvimbo nemidziyo zvikadzikira, usatye kuzvichengeta zviri nyore, Ballantyne anodaro. Iwe unogona kuwana kurovedza muviri kukuru nekuita mamwe seti ezvishoma zvekutanga maekisesaizi pane kuita akawanda akasiyana mafambiro.

"Ndingadai ndisina dambudziko kuenda nekudzoka pakati pe dumbbell chest presses uye dumbbell mitsara yematanhatu seti imwe neimwe, ndozopedzisa nemamwe pushups uye chinups ndisati ndazvidaidza zuva," anodaro.

Chinja pakati pemitambo miviri inopesana uye ita yakawanda seti yekukurumidza, inoshanda kurovedza muviri. Mamwe mapara maviri anogona kuita kuzara kwakazara: Dumbbell squats nemapfudzi ekudhindisa, dumbbell mitsara ine pushups, dumbbell mapapu nemapfini ekudhinda.

Exercise Mirayiridzo Chikamu 1

Pushup:

Tora iyo yekirasi pushup chinzvimbo: makumbo akatwasuka, maoko pasi pemapfudzi ako. Kuchengeta muviri wako wakaoma, zvidzikise kusvikira chipfuva chako chabata pasi. Dzorera kumashure kusvikira maoko ako awedzerwa. Kana izvi zvakanyanya kuoma, edza pushup yakakwirira, nemaoko ako akasimudzwa pane nhanho kana bhenji. Dzvanya apa kuti utarise sei-vhidhiyo.

Squat Kutambanudza: Mira netsoka dzako paupamhi hwemapfudzi zvakaparadzana uye maoko ako ari pamativi ako. Dzorera chiuno chako kumashure, bendamisa mabvi ako, uye udzikise muviri wako zvakadzika sezvaunokwanisa mu squat. Iye zvino svetuka makumbo ako kumashure kuitira kuti iwe uri munzvimbo ye pushup, wobva wakurumidza kudzosa makumbo ako kune squat. Simuka nekukurumidza uye dzokorora kufamba kwese. Dzvanya apa kuti utarise sei-vhidhiyo.

Sachigaro Dip: Isa maoko ako kumashure kwako pamucheto webhenji kana chigaro uye tsoka dzako pasi pasi mamita mashomanana pamberi pako. Deredza muviri wako kusvikira maoko ako ekumusoro ave pedyo nepasi. Imbomira, wobva wadzvanya kudzokera kunzvimbo yekutanga. Dzvanya apa kuti utarise sei-vhidhiyo.

Imwe-Gumbo Hip Kuwedzera: Nhema kumusana kwako nechitsitsinho chako chekuruboshwe pabhenji uye gumbo rako rerudyi rakatwasuka mudenga. Simudza chiuno chako pasi nekutsikirira chitsitsinho chako chekuruboshwe mubhenji; muviri wako unofanirwa kuumba tambo yakatwasuka kubva pamafudzi kusvika pamabvi. Dzikisa muviri wako, uye dzokorora. Dzvanya apa kuti uone sei-vhidhiyo.

Dumbbell Anobata Press: Bata maviri e dumbbells kunze kwemapfudzi ako, maoko ako akakotama uye zvanza zvakatarisana. Isa tsoka dzako paupamhi hwemafudzi, uye pfugama zvishoma mabvi ako. Dhinda zviyero kumusoro kumusoro kusvikira maoko ako anyatso musana. Zvishoma nezvishoma kuderedza dumbbells kudzokera kunzvimbo yekutanga. Dzvanya apa kuti uone vhidhiyo yekuita sei.

Dumbbell Bent-Pamusoro Row: Mira ne dumbbell mune yega ruoko, tsoka hudyu-upamhi hwakaparadzaniswa. Bhendesa mabvi ako, uchisundira chiuno chako kumashure kusvikira musana wako uri parutivi, maoko akarembera mumutsara nemapfudzi ako, mapendekete mukati. Bhendesa magokora ako, uchidhonza mabhero ekumusoro kusvika kumativi etirosi yako. Dzorera maoko ako pakurembera, uye dzokorora. Dzvanya apa kuti uone vhidhiyo yekuita sei.

Dumbbell squat: Bata ma dumbbells padivi pako, mapendekete mukati. Dzorera chiuno chako kumashure uye udzikise muviri wako nekukotamisa mabvi ako. Sunda kudzokera kunzvimbo yekutanga. Dzvanya apa kuti uone vhidhiyo yekuita sei.

Dzokera kuti utange

Exercise Mirayiridzo Chikamu 2

Dumbbell Chop:

Bata bhora rakayerwa kana dumbbell nemaoko maviri pamberi pebhokisi rako, maoko akatambanudzwa, uye mira nemakumbo ako akafara. Benda mabvi ose uye pinza tsoka dzako kuruboshwe, uchidzikisa bhora (kana dumbbell) kushin yako yekuruboshwe. Pakarepo ruramisa makumbo ako, simudza huremu pamusoro, uye pivot kurudyi. Dzokorora kune ese mareps, wobva wachinja mativi (tenderera wakatarisana).

Kettlebell Swing: Mira netsoka dzako kupfuura upamhi hwemafudzi. Bata singel kettlebell maoko ese, maoko ako akarembera pasi pamberi pako. Dzorera chiuno chako kumashure uye udzikise huremu pakati pemakumbo ako kusvikira wave pasi pechiuno chako. Dzokera kumashure kune chinzvimbo chakamira uye kusimudzira huremu kusvika pachifuva kukwirira, chengetedza maoko ako akatwasuka. Enda kune yako inotevera rep uye uenderere mberi nekukurumidza. Dzvanya apa kuti uone sei-vhidhiyo.

Kettlebell Goblet Squat: Mukombe dumbbell kana kettlebell pamberi pebhokisi rako, nemagokora ako akavharirana. Sundidzira chiuno chako kumashure uye pfugama mabvi ako kuti uite squat, kuchengetedza uremu hwemuviri wako pazvitsitsinho zvako. Dzorera kumashure kuburikidza nezvitsitsinho zvako kunzvimbo yekutanga, uye dzokorora.

Kettlebell Overhead Press: Bata kettlebhero kunze kwefudzi rako, ruoko rwakakotama, chanza chakatarisa mukati. Seta tsoka dzako pahupamhi hwepfudzi uye upfugame mabvi ako zvishoma. Dhinda kettlebell kumusoro kusvikira ruoko rwako rwati twasu.

Nhanho neDzvanya: Mira wakatarisana nenhanho kana bhenji, wakabata dumbbells pamapfudzi ako. Isa tsoka imwe padanho uye pusha pasi nepachitsitsinho chako kusimudza rimwe gumbo rako kusvika padanho. Pamusoro pekufamba, dzvanya dumbbells zvakananga kumusoro. Dzorera maoko ako pamapendekete ako uye utsike pasi kunzvimbo yekutanga. Pedzisa reps negumbo rimwe usati wachinja makumbo uye kudzokorora iko kurovedza.

Lunge ne Press: Kubata zvigumbuso pamapfudzi ako munzvimbo yakamira, tora nhanho huru kumberi negumbo rimwe. Kana chidya chako chepamberi chakaenzana nepasi uye mabvi ako ekumashure ari pasi, dzvanya zviyero pamusoro. Dzorera zviyero pamapfudzi ako uye dzokera kumashure kunzvimbo yekutanga. Dzokorora nerimwe gumbo rako.

Dzokera kutanga

Zvimwe pane SHAPE.com:

12 Fitness Maitiro Ekutarisa muna2012

10 Crunch-Yemahara Inofamba yeMuurayi Abs

Iwo Akanakisa Workout Vhidhiyo paYouTube

2012 SHAPE Yekupedzisira Fitness Dambudziko

Dzokera kutanga

Ongororo ye