Maitiro Ekuwedzera Komputa Exercises kune Yako Workout Maitiro

Zvemukati

• Kubatsirwa
• 6 macomputer maitiro ekuyedza
• 1. Deadlift
• 2. Reverse lunge kuenzanisa ne bicep curl
• 3. Chikwere
• 4. Mberi mbichana nekumonyoroka
• 5. Dumbbell pfudzi bhatani pane yekurovedza bhora
• 6. Yakakwirira puranga T-musana kutenderera
• Purogiramu yekudzidzira
• Matipi ekuchengetedza
• Kutora

Ndezvipi macompound Exercises?

Komputa kurovedza muviri kurovedza muviri kunoshanda kwakawanda mhasuru mapoka panguva imwe chete. Semuenzaniso, squat chiitiko chekomboni chinoshanda iyo quadriceps, glutes, uye mhuru.

Iwe unogona zvakare kuita makomputa ekurovedza muviri ayo anosanganisa maviri maekisesaizi mukufamba kumwe kutungamira kunyangwe mamwe mhasuru (semuenzaniso, lunge ine bicep curl).

Komputa kurovedza muviri kwakasiyana nekuzviparadzanisa maitiro Ivo vanoshanda rimwechete mhasuru boka panguva. Iyo yechinyakare bicep curl ndeyekuzviparadzanisa kurovedza kunoreva kusimbisa iyo biceps, semuenzaniso.

Isolate Exercises dzimwe nguva inobatsira pakurapa kwepanyama kusimbisa mimwe mhasuru kana kuigadzirisa mushure mekukuvara.

Verenga pamusoro kuti udzidze nezve mabhenefiti emakomputa ekurovedza muviri nemienzaniso, nzira dzekuwedzera mune yako yekudzidzira maitiro, uye matipi ekuchengetedza iwe wakachengeteka.

Kubatsirwa

Kubatsira kukuru kwazvo kwemakomponi ekurovedza muviri kunogona kunge kuri iko kushandisa kwakanaka kwenguva yako. Kana iwe uchingova uine yakaganhurirwa nguva yekurovedza muviri, iwe unozoshanda mamwe mhasuru uye kuvaka simba rakawanda nekutarisa pane remubatanidzwa maitiro.

Zvimwe zvakanaka zvinosanganisira:

• kupisa mamwe macalorie
• kuvandudza kubatana kwemukati
• kusimudzira kurova kwemoyo
• kugadzirisa kuchinjika
• kugadzirisa simba
• kuwana kuwanda kwemhasuru

6 macomputer maitiro ekuyedza

1. Deadlift

Zvishandiso zvinodiwa: barbell (sarudzo; inogona kuwedzera masimbi kubarbells kune rimwe dambudziko)

Tsandanyama dzakanangwa: forearms, lats, glutes, hamstrings, core, yepamusoro-, yepakati-, uye yezasi kumashure

1. Mira nebhara pasi, tsoka dzechiuno-upamhi dzakaparadzaniswa, zvigunwe zviri pasi pebhawa.
2. Dzinga chiuno chako kumashure, chengetedza yako musimboti yakasimba uye musana wako usina kwazvakarerekera sezvaunogara pasi. Musana wako unofanirwa kugara wakatsetseka, kwete wakakombama.
3. Bata bhawa nemaoko ako. Maoko ako anofanirwa kuiswa pabhawa yakatetepa kupfuura zvidya zvako.
4. Chengetedza mabvi akapfava uye pusha nepakati pezvitsitsinho zvako paunotanga kusimudza.
5. Dhonza bhara kumusoro kuitira kuti mahudyu ako uye bhawa risimuke panguva imwe chete, uchichengeta bhawa padyo nemuviri wako paunenge uchisimudza.
6. Pedzisa nehurefu hwekutarisa uine glute svina kumusoro.
7. Zvishoma nezvishoma udzikise bhara pasi uchirova muchiuno.
8. Ita gumi kusvika gumi nembiri reps uye zorora kwemaminitsi makumi matatu kusvika makumi matanhatu pakati pemaseti. Shanda kusvika kumatatu matatu.

2. Reverse lunge kuenzanisa ne bicep curl

Midziyo inodiwa: seti yemadhibheri

Tsandanyama dzakanangwa: glutes, hamstrings, abs, chiuno, biceps

1. Mira netsoka hudyu-hupamhi parutivi, wakabata dumbbell muruoko rumwe nerumwe. Maoko ako anofanira kutambanudzwa pasi nemaoko ako akatarisana nemuviri.
2. Dzokera kumashure uine rutsoka rwerudyi uye chiuno chakadzika nemakumbo munzvimbo yechimiro.
3. Sunga tsoka yako yekuruboshwe muvhu uye uunze rutsoka rwako rwerudyi kumberi kuti udzokere pakamira. Pamusoro, ramba wakadzikama kurutsoka rworuboshwe, uye usarega rutsoka rwerudyi ruchibata pasi.
4. Ita bicep curl nemaoko maviri panguva imwe chete.
5. Dzosera gumbo rerudyi munzvimbo yemachira, kuunza maoko kudzoka pasi uye zvidhoma zvakaenzana nemuviri.
6. Dzokorora 6 kusvika ku8 reps pagumbo rerudyi usati wachinja kuruboshwe.
7. Zorora 60 kusvika 90 masekondi mushure mekupedzisa kuruboshwe. Pedzisa maviri kusvika matatu seti.

3. Chikwere

Zvishandiso zvinodiwa: hapana

Misumbu yakanangwa: quadriceps, glutes, uye mhuru

1. Kutanga nemakumbo zvakapamhamha kupfuura hudyu-upamhi, zvigunwe zvakatendeuka zvishoma.
2. Chengeta chipfuva chako kumusoro uye kunze, batanidza dumbu rako, uye chinja huremu hwako kumashure muzvitsitsinho zvako paunenge uchisimudzira chiuno chako kumashure.
3. Zvidzikise iwe mu squat kusvikira zvidya zvako zvakafanana kana kuti zvakada kufanana pasi. Mabvi ako anofanira kuramba akaenzana pamusoro pechigunwe chako chechipiri.
4. Chengetedza chipfuva chako kunze uye musimboti wakasimba paunenge uchipusha nepakati pezvitsitsinho zvako kuti umire kumusoro kune chako chinzvimbo Svina magirazi ako kumusoro.
5. Ita gumi kusvika ku15 reps. Shanda kusvika kumatatu matatu.

4. Mberi mbichana nekumonyoroka

Zvishandiso zvinodiwa: hapana

Tsandanyama dzakanangwa: glutes, hamstrings, abs, chiuno

1. Simuka wakareba uine tsoka papfudzi-upamhi wakaparadzaniswa uye maoko ako akatambanudzwa pamberi pako.
2. Tsika rutsoka rworudyi kumberi munzvimbo yemachira, chengetedza maoko ako akatambanudzwa. Gumbo rako repamberi rinofanirwa kuita 90-degree angle uye ibvi rako harifanirwe kutambanudza kupfuura zvigunwe zvako. Gumbo rako rekumashure rinozoitawo 90-degree angle.
3. Mune chinzvimbo chemukati, shandura muviri wako wepamusoro kurudyi, wozodzosera kumashure.
4. Dzosera gumbo rerudyi kunzvimbo yekutanga uye lunge kumberi kudzokorora kufamba negumbo reruboshwe.
5. Ita mapfumbamwe kusvika gumi pagumbo rimwe nerimwe. Shanda kusvika kumatatu matatu.

5. Dumbbell pfudzi bhatani pane yekurovedza bhora

Midziyo inodiwa: seti yemadhibheri, ab kana kurovedza bhora

Tsandanyama dzakanangwa: abs, deltoids, pectoralis makuru, triceps brachii

1. Tanga kugara pane bhora rekurovedza uine yako yepamoyo yakabatanidzwa. Bata imwe dumbbell mune rumwe ruoko.
2. Isa zvigumbuso pazvidya zvako kuti utange uye wozoshandisa zvidya zvako kuti zvikubatsire kufambisa mabhambu kusvika kumusoro kwepafudzi, pane 90-degree angle ine magokora kumativi uye madhiri anotarisana kumberi.
3. Dhinda mabhero ekumusoro akanangana kumusoro kumusoro kusvikira maoko ako akatwasuka pamusoro.
4. Zvishoma nezvishoma dzosera maoko ako kune 90-degree angle, uine gokora rako pakureba kwepafudzi. Usaende kuzasi pane izvi kana iwe uchaisa kumanikidza papfudzi rako rakabatana.
5. Ita 12 kusvika ku15 reps. Shanda kusvika kumatatu matatu.

6. Yakakwirira puranga T-musana kutenderera

Zvishandiso zvinodiwa: hapana

Tsandanyama dzakashanda: abs, mapfudzi

1. Tanga munzvimbo yekusundira-kumusoro, maoko ari pasi pemapfudzi, uine yako yepamoyo yakabatanidzwa. Makumbo anofanirwa kunge ari muhudyu-hupamhi kure nekure pachiitiko ichi.
2. Dzvinya zvidya uye kubwinya uchisimudzira ruoko rwerudyi wakananga pasi.
3. Simudza ruoko rweruboshwe kumusoro uye kumonyorora chiuno chako nemapendekete kuruboshwe, uchizvimanikidza kumusoro kumusoro.
4. Uya neruoko rweruboshwe pasi uye "anchor" ruoko rweruboshwe rakananga pasi.
5. Zvimwe uye kumonyanisa saka ruoko rwerudyi ruri mumhepo.
6. Ita 8 kusvika ku10 reps kudivi rega rega. Shanda kusvika kumatatu matatu.

Purogiramu yekudzidzira

Kana iwe uri munhu mukuru ane hutano, iwe unofanirwa kuve unokwanisa kuita zvakachengeteka macomputer maitiro maviri kusvika matatu mazuva pasvondo:

• Tarisa pane akawanda mhasuru mapoka zuva rega rega. Mirira angangoita maawa makumi mana nemasere pakati pesimba rekudzidzisa zvikamu kubvumira tsandanyama kuti dzizare.
• Kana iwe unogona kusiyanisa pakati pepamusoro-pekutarisa muviri maitiro ezuva rimwechete uye kudzikisa muviri-wakanangisa iwo pane ako anotevera ekudzidzira chikamu.

Iwe unogona zvakare kuwedzera cardio mazuva kune yako evhiki yekurovedza purogiramu kuti uwane moyo wako kukwira kumusoro, kupisa mafuta, uye kudzikisa macalorie. Iwe unogona kuita cardio pamazuva auri kuzorora kubva pakudzidziswa kwesimba.

Matipi ekuchengetedza

Komputa kurovedza muviri, senge kuuraya, kunoda imwe nzira yekukubatsira kuti ugare wakachengeteka uye kudzivirira kukuvara.

Shanda nemurairidzi kana wehunyanzvi nyanzvi paunenge uchiita izvi zviitwa, kunyanya kana usati wamboita kufambisa pamberi. Vanogona kukucherechedza kuti uve nechokwadi chekuti maitiro ako akanaka.

Pakupedzisira, iwe unogona kukwanisa kuita zvakachengeteka kufamba kwacho uri wega. Zvakadaro, inogara iri zano rakanaka kuunza shamwari yekurovedza uyo anogona kukuona.

Kana iwe uri wekutanga, taura nemurairidzi kana wehunyanzvi nyanzvi kugym yako. Ivo vanogona kukubatsira iwe kuti uone kuti ndeapi masimbi ekutanga nawo. Mutemo wakanaka wechigumwe kutanga nehuremu hushoma hwaunokwanisa kunyatsoita kudzokorora gumi kusvika gumi nesere seti imwechete.

Kana iwe uchinzwa kugadzikana uye kugadzikana, wedzera huremu hwechipiri uye chechitatu seti. Iwe unofanirwa "kunzwa kutsva" panguva yekudzokorora kushoma kwekupedzisira asi usambofa wakanzwa kusagadzikana.

Inwa mvura pakati pemaseti uye rega kumisidzana kana uchinzwa musoro usina musoro, dzungu, kana kusagadzikana.

Kutora

Makomputa ekurovedza muviri inzira inoshanda uye inoshanda yekuwedzera nguva yako mukurovedza muviri. Edza kusanganisa yako yekurovedza muviri tsika mavhiki mashoma uye wedzera nyowani komponi kurovedza muviri.

Izvo zvakasiyana zvinokubatsira iwe kushanda akawanda mhasuru mapoka, kudzivirira kupaka, uye kudzivirira kufinhwa.

Kana iwe usina chokwadi chekuti unganyatsoita sei chiitiko chekomboni, bvunza mudzidzisi kana wehunyanzvi nyanzvi kugym yako. Ivo vanokwanisa kukuratidzira iwo chaiwo maitiro kuitira kuti udzivise kukuvara.

Usati watanga maitiro matsva ekurovedza muviri, ona chiremba wako. Vanogona kukurudzira chirongwa chakachengeteka chekurovedza muviri chehutano hwako.