Maitiro Ekutora Toni Bhudhi Pasina Kumbo squatting Zvakare

Zvemukati

• Muitiro wenguva dzose:
  
• Iwo mafambiro
• 1. Yakasungwa nhanho nhanho
• Mafambiro:
• 2. Tora kumusoro nereverse lunge
• Mafambiro:
• 3. Dumbbell mapapu
• Mafambiro:
• 4. Superman
• Mafambiro:
• 5. Med bhora side lunge
• Mafambiro:
• 6. Dhongi rinokamba
• Mafambiro:
• 7. Gumbo rimwe chete rakafa
• Mafambiro:
• 8. Bhiriji
• Mafambiro:
• Paunenge uchivaka maitiro ako…
• 3 Inofambisa Kusimbisa Kubwinya

Masiketi haavhare makona ako ese, asi mafambiro aya.

Masiketi anowanzoonekwa seyeyera chitsvene chebute kurovedza muviri: Unoda rakakura kumashure. Squat. Unoda shapelier derriere? Squat. Unoda firmer kumashure? Squat.

Asi ko kana chiitwa ichi "chekupedzisira" chisiri chako?

Kunyangwe kukuvara kuchikutadzisa kuzviita, kana kuti wakakwenenzverwa kunze (sezvo squats achingoita imwe yeatatu akakosha emhasuru), usanetseke - kune zvakawanda zveimwe zviitwa zvaunogona kuita kukupa zvakapambwa zvezviroto zvako. .

Pano, isu takaronga 8 squat-yemahara mafambiro ayo achasimbisa uye nekutaurisa chako chigunwe.

Kuti uite zvakakwana kurovedza muviri, sarudza 4 kusvika ku5 yeaya maekisesaizi kuti uite maminetsi makumi maviri maitiro.

Muitiro wenguva dzose:

• 3 x 20 nhanho (10 R, 10 L) yakasungwa padanho nhanho
• 3 x 20 nhanho (10 R, 10 L) nhanho kumusoro neashure lunge
• 3 x 20 reps (10 R, 10 L) gumbo rimwe chete rakafa
• 3 x 20 reps (10 R, 10 L) med bhora padivi lunge
• 3 x 10 reps superman

Vavarira kuita kurovedza muviri kanenge kaviri pasvondo kuti uone mhedzisiro.

Iwo mafambiro

1. Yakasungwa nhanho nhanho

Yakakura yekudziya, iyo yakasungwa nhanho nhanho inowana chiuno chako uye glutes kugadzirira kuenda.

kuburikidza neGfycat

Mafambiro:

1. Isa bhendi pamusoro pemabvi ako netsoka dzako papfudzi-hupamhi parutivi uye squat pasi.
2. Kutanga nerutsoka rwako rwerudyi, nhanho kudivi, uchipedzisa gumi nhanho.
3. Reverse, kutsika nerutsoka rwako rworuboshwe kutanga, kumashure pakutanga.
4. Zadza 3 seti.

2. Tora kumusoro nereverse lunge

Nhanho kumusoro hazvingopi chete zvakapambwa zvako kusimudzira kwakanaka, iwo chiitiko chinoshanda, futi.

Kuchengeta izvi mune yako yekujaira tsika kunobatsira nekuyera uye kugadzikana. Iwe unozoda bhenji kana nhanho iri padanho remabvi kuti upedze izvi.

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Mafambiro:

1. Kutanga kumira, tsoka pamwechete, pamberi pebhenji kana nhanho.
2. Pinda pabhenji nerutsoka rwako rwerudyi, uchisimudzira chitsitsinho chako uye uchityaira ibvi rako rekuruboshwe kumusoro.
3. Deredza gumbo rako rekuruboshwe pasi, uchidzokera kumashure kubva pabhenji, uye svetuka kumashure negumbo rako rerudyi.
4. Dzokera kunzvimbo yekutanga, uye simuka zvakare netsoka yako yekurudyi, uchipedzisa nhanho dzakafanana.
5. Pedzisa 10-15 reps inotungamira negumbo rerudyi, wobva washandura uye zadza 10-15 reps inotungamira negumbo rako rekuruboshwe.

3. Dumbbell mapapu

Mapapu ane huremu akakura kune ako epasi muviri kazhinji, asi iwo anonyanya kushanda mukuvaka yako glute mhasuru.

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Mafambiro:

1. Kutanga kumira wakamira nemakumbo ako pamwechete uye dumbbell muruoko rumwe nerumwe.
2. Kutanga nerutsoka rwako rwerudyi, tora nhanho huru kuenda kumberi, kumira kana chidya chako chiri chakaenzana nepasi uye uchirega mabhambu akarembera padivi pako.
3. Dhonza tsoka yako yekurudyi kumusoro uye dzokera kunzvimbo yekutanga. Dzokorora negumbo rekuruboshwe.
4. Pedzisa 3 seti e10 reps negumbo rega.

4. Superman

Kushanda iyo yepashure cheni - inosanganisira yepazasi kumashure, glutes, uye hamstrings - supermans vari kunyengedza zvakapusa.

Ita shuwa kuti iwe uri kunyatso kubatanidza iyo yemhasuru-pfungwa kubatana kuti uve nechokwadi kuti iwe uri kuwana zvakanyanya kubva mukufamba uku.

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Mafambiro:

1. Nhema padumbu rako nemaoko ako nemakumbo makatwasuka uye zvigunwe zvakanongedzwa kumadziro kumashure kwako.
2. Kusimudza yako abs uye kuchengetedza mutsipa wako kusarerekera, inhale uye simudza maoko ako nemakumbo kubva pasi zvakakwirira sezvaungagone. Pamusoro, svina yako kubwinya uye ubatisise kwemasekondi 1-2.
3. Dzokera kunzvimbo yekutanga.
4. Pedzisa 3 seti e10-15 reps.

5. Med bhora side lunge

Makumbo mapfumo anoshanda iyo gluteus medius - mhasuru iri padivi repamusoro pechiuno chako - kubatsira kudzikamisa hudyu uye kupa yakanaka, yakatenderera kutaridzika.

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Mafambiro:

1. Tanga nekumira netsoka dzako mapendekete-upamhi wakaparadzana wakabata mushonga bhora pachipfuva chako.
2. Tora danho rakakura kurudyi kwako uye kana tsoka yako yasvika pasi, bhendesa ibvi rako rekurudyi uye ugare chiuno chako kumashure mune imwe-gumbo-squat chinzvimbo.
3. Chengeta gumbo rako reruboshwe rakatwasuka.
4. Pusha nepasi petsoka yako yekurudyi uye dzokera kunzvimbo yekutanga.
5. Dzokorora gumi reps kune rumwe rutivi kune matatu seti.

6. Dhongi rinokamba

Chiitiko chikuru chekuwedzera, dhongi rinorovera rakanangana nedama rako rimwe dama panguva. Ita shuwa kuti kubwinya kwako kuri kuita basa panguva yega yega kufamba.

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Mafambiro:

1. Fungidzira chinzvimbo chekutanga pane ese mana, mabvi muhudyu-upamhi akaparadzaniswa, maoko ari pasi pemapfudzi ako, uye mutsipa uye musana kwazvakarerekera.
2. Kusunga musimboti wako, tanga kusimudza gumbo rako rerudyi, mabvi kugara wakakotama, tsoka kugara wakatsetseka, uye uchirova pachiuno. Shandisa glute yako kumanikidza tsoka yako yakanangana nedenga uye svina kumusoro. Ita shuwa chiuno chako uye kushanda kwechiuno gara wakanangiswa pasi.
3. Dzokera kunzvimbo yekutanga.
4. Pedzisa makumi maviri reps pagumbo rega rega kwema 4-5 seti.

7. Gumbo rimwe chete rakafa

Kupokana kwete chete gumbo rako, kubwinya, uye kudzikisa musana simba, asi bharanzi rako, iro rimwe-gumbo rakafa ibhutsu rinopisa.

Kana bhalanzi rako risiri chairo ipapo, usatya kutya kudonhedza rimwe remabhero uye kuita uchizvishingisa pachigaro kana pamadziro.

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Mafambiro:

1. Tanga ne dumbbell mune yega ruoko uchizorora pamberi pechidya chako nehuremu hwako patsoka yekurudyi.
2. Nekwakakotama padiki pagumbo rako rerudyi, tanga kukochekera pachiuno, uchisimudza gumbo rako reruboshwe wakananga kumashure.
3. Kuchengeta musana wako wakatwasuka, tendera masimbi kudonha pamberi pako, padhuze nemuviri wako, mune inononoka uye inodzorwa kufamba. Mira pausingakwanise kuchengetedza bharanzi, kana kana gumbo rako rekuruboshwe rakaenzana nepasi.
4. Zvishoma nezvishoma dzoka kuti utange, uchinyatsonzwa musana wako wekurudyi uchishanda.
5. Pedzisa gumi reps kurudyi gumbo, wobva washandira kuruboshwe, kwemaseti matatu akazara.

8. Bhiriji

Tora kumanikidzwa kubva pamajoini ako nebhiriji. Wedzera dumbbell kana iwe uchida kumwe kuramba.

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Mafambiro:

1. Tanga nekurara wakatarisana nedenga pamubhedha wako, mabvi akakotama nemakumbo ako pasi nemichindwe yakatarisana pasi kumativi ako.
2. Inhale, uye uchipusha nepakati pezvitsitsinho zvako, simudza chigaro chako uye udzokere pasi. Svina magirazi ako kumusoro.
3. Zvishoma nezvishoma dzokera pasi pasi uye dzokorora matatu seti e10-15 reps.

Paunenge uchivaka maitiro ako…

Kwete squats, hapana dambudziko!

Paunenge uchiisa pamwe zvako zvawakajaira, ita shuwa kuti hwaro hwakakomberedzwa maitiro - kana mafambiro anoshandisa akawanda majoini. Izvi zvinosanganisira kukwira kumusoro, mapapu, uye kufa.

Wobva wawedzera kubwinya kwega kwega kwekurovedza muviri, kunge dhongi kiki uye supermans, semubatsiri.

Uye rangarira kuramba uchizvipokana pachako nekuwedzera reps kana huremu kana zvinhu zvanyanya kuve nyore. Nekuita ina kana shanu dzeiyi inofamba kanokwana kaviri pasvondo, iwe unofanirwa kutarisira kuona mhedzisiro mumwedzi mishoma.

3 Inofambisa Kusimbisa Kubwinya