Chinja muviri wako

Zvemukati

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Wagadzirira kutanga gore idzva kubva kurudyi. Mushure memavhiki ekuregedza pabasa rako, iwe wakapika kuti upinde muchimiro kamwechete uye zvachose. Iwe unoziva mamiriro - iwe wakanyatsozvigadzira. Gore rega rega, iwe unovimbisa kumira kuve wekusimba muviri. Asi pakati paKukadzi, kutsunga kwako kwapfava pamwe chete neabs yako nezvidya.

Nzira yekuwana mhedzisiro inogara hupenyu hwese

Kana paine chinhu chimwechete icho vanotenda maekisesaizi vanobvumirana ndicho kiyi yekugara uchikurudzirwa, mhedzisiro. Hembe dzakasununguka, rakasimba abs, iko kweye biceps mhasuru - chii chingagone kukuchengeta iwe uchiwedzera kubatira kune yekurovedza muviri?

Dambudziko nderekuti, mushure memavhiki mashoma ekushanda, kufambira mberi kwako kunogara kuchioneka kupera. Iwe uchiri kuona shanduko, asi hadzina kukurumidza kana kushamisa -- uye ndipo panotanga kufarira kwako kudzikira. "Unogona kukwira mumavhiki mashoma kusvika kumatanhatu kana ukasachinja maekisesaizi ako," anodaro nyanzvi yekudzidzira simba Mark Cibrario, muridzi weThe Trainer's Club muNorthbrook, Ill.

Kuti uchengetedze chirongwa chako chitsva kubva pakumira, takakumbira Cibrario kuti agadzire iyo yakazara-muviri Workout inozochinja uye kukura newe. Kupfuura kusimudza masimbi anorema sezvaunowedzera kusimba, unoshandura maekisesaizi ako - imwe nzira ine simba (uye dzimwe nguva iri nani) yekuchengeta tsandanyama dzako nepfungwa dzako dzichimutswa.

Heano maitiro azvinoita: Kutanga, unovaka hwaro hwekusimba, uchishandisa maekisesaizi masere epamusoro, zvishoma nezvishoma uchiwedzera huremu hwakasimudzwa. Mushure memavhiki mana kusvika matanhatu, sezvo bani uye kusuruvara zvinopinda mukati, iwe unoshandura kune nyowani, shanduro dzepamberi dzekufamba kumwe chete. Isu tinopawo seti seti yeanachachachinjika mafambiro ekupfura kana iwe wagadzirira kufambira mberi zvakare.

"Kana uchinge wagona fomu nehunyanzvi, unofanirwa kuwedzera zvishoma nezvishoma kusimba kwako kuti mhedzisiro irambe ichiuya," Cibrario anodaro. Imwe yedzakanakisa nzira dzekuita izvozvo nekuchinja sarudzo yako yekurovedza muviri.

Kusimba kwaunenge uchida kushanda zvakare chinhu chikuru mumhando yemhedzisiro iwe yaunowana. Ipo muviri wako uchizobatsirwa kubva kunyangwe diki diki kuedza, iwe uchafanirwa kuramba uchipokana nazvo nekusimudza huremu hwakawanda, kukwidza reps yako kana kuyedza mafambiro matsva kana iwe uchida kufambira mberi. Iwe ungatofanira kukumbira zvishoma zvishoma kubva kwauri pane zvawakamboita munguva yakapfuura, asi zvichave zviripo kana iwe ukaona mubairo: Muviri wakatsiga, wakasimba uye wakashinga kurova iyo yekurovedza muviri.

The plan

Zvese zvinofamba mukudzidzira uku zvinoteedzera mafambiro anoshandiswa muhupenyu hwezuva nezuva (kukwenya, kusimudza, kukotama). Sezvo ivo vachida kuti iwe uenzanise huremu hwemuviri wako, yako yemukati mhasuru (abs uye kumashure) inodaidzwa kuti uite muchiitiko mukati mekusimbisa muviri. (Kuti uwane mamwe ab/back basa, ona "Great Abs Guaranteed.")

Zvinokosha: Ita basa iri 2-3 mazuva pasvondo uine 1 zuva rekuzorora pakati. Matunhu ese Kana ukangogona maA's, chinja ku "B" maitiro. Mushure memavhiki mana neina, fambira mberi kuenda ku "C" kufamba.

Dziisa: Tanga maekisesaizi ega ega nemaminetsi mashanu echiedza aerobic chiitiko pamushini we cardio, zviri nani mudzidzisi wemuchinjikwa anoshanda muviri wako wepamusoro nepasi panguva imwe chete. Tevere, ita maekisesaizi mana ekutanga (1 seti yega yega), pasina uremu kana kushandisa zviremu zvakareruka.

Inoisa / reps: Kana iwe uri wekutanga (hausati washanda mukati memavhiki matanhatu), ita 1-2 seti ye12-15 reps pachiitwa chega chega. Kana iwe uri wepakati (iwe wakadzidzira kaviri pasvondo kwemavhiki masere kana kupfuura), ita 2-3 seti e 10-12 reps pachiitiko chega chega. Kana iwe wakafambira mberi (iwe wakadzidzisa 2-3 nguva pasvondo kweinenge mwedzi mina), ita 2-3 seti e 8-10 reps pachiitiko chega chega. Matanho ese: Zorora 45-90 masekondi pakati pemaseti.

Kutambanudza: Pakati pega seti yemaekisesaizi, ita zvinoshanda zvakasarudzika zvekutambanudzira tsandanyama dzichangoshanda - makumbo, magaro, musana, mapfudzi, chifuva, maoko. Kuti utambanudze nesimba, chibvumirano nemhasuru yakatarisana neiyo iwe yauri kuyedza kutambanudza (kureva, kana uchiedza kutambanudza mahudyu ako, tora makota ako). Batisisa kune imwe nzvimbo yekusagadzikana kwakapusa kwemasekondi gumi; kusunungura. Dzokorora ka5-10 nguva yeboka rega rega remhasuru.

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