Iyo Dheki Yemakadhi Workout Ichakuchengetedza Iwe Kufamba uye Kufungidzira-Heino Mashandiro Ainoita

Zvemukati

• Maitiro Ekugadzira Dhizaini Yemakadhi Workout
• 1. Sarudza yako yekuita Workout.
• 2. Govera chiitwa chesutu yega yega.
• 3. Ziva reps yako.
• 4. Gadza ganhuriro yenguva.
• 5. Shuva makadhi ako.
• Matipi Ekugadzira Akanakisa Deck-e-Makadhi Workout
• Musoro:
• Muviri Wese:
• Kubwinya / Makumbo:
• Kumusoro-Muviri / Kudzoka:
• Ongororo ye

Kana iwe uchitsvaga nzira yekunakisa maekisesaizi ako, funga kuita deki yemakadhi Workout. Kurovedzera uku kunoisiya pamukana wekuona kuti ndeapi maekisesaizi uye mangani mareps aunenge uchiita kubva pane rimwe kadhi kuenda kune rinotevera. Uyezve, iwe unogona kuitamba uri wega kana nemumwe wako.

Icho chirevo chekodhi yemakadhi Workout: Iwe unopa kurovedza muviri kusutu yega yega, dhonza makadhi, uye ita iro chiitiko chakabatana nesutu yekadhi yehuwandu hwevamiriri vanoratidzwa nekadhi.

"Kubatsira kwekurovedza muviri uku ndekwekuti zvakasarudzika-hauzive zviri kuuya zvinotevera," anotsanangura Mat Forzaglia, mukwikwidzi anoshanda akasimba murairidzi uye murairidzi kuNeOU Fitness. "Izvi zvinogona kubatsira zvinangwa zve cardio yako nekuchengetedza kufamba, uye zvinogonawo kubatsira nesimba nekuwedzera inzwi. Uye iwe unogona kuitamba nenzira dzakasiyana-siyana, zvichienderana nekutarisa kwako kwekudzidzira."

Uye chinongodiwa chete dhizaini yemakadhi-iwe unogona kugadzira kurovedza muviri zvichienderana nezvinangwa zvako zvekusimba uye nemidziyo (tarisa mamwe ezvishandiso izvi zvinokwanisika) zvauinazvo. Semuenzaniso, kana iwe uchida kutarisa pakuvaka yakasimba abs, iwe unogona kugadzira iyo yese yekurovedza yakatenderedza epakati maitiro.

Chikamu chakanakisa? "Hapana nzira chaiyo kana isiriyo. Iwe unofanirwa kungova neakavhurika uye yekugadzira pfungwa," anodaro. Uye kuda kudikitira. Izvo zvakati, kana iwe usingazive pekutangira, heino yekutanga maitiro ekuita DIY dhizaini yemakadhi Workout. (Yakabatana: Iyo Muviri Wekuita Muviri Waunofanirwa Kuita)

Maitiro Ekugadzira Dhizaini Yemakadhi Workout

1. Sarudza yako yekuita Workout.

Izuva regumbo here? Iwe unoda kusimbisa musana wako kune iwo anodhonzwa-kumusoro? Tora moyo wako kupomba pamwe neimwe cardio? Forzaglia inokurudzira kusarudza boka remhasuru raunoda kunanga kana chinangwa chaunoda kuzadzisa nekurovedza muviri, ingave iri cardio kana simba. Semuenzaniso, mune yake dhiza-ye-makadhi Workout, Forzaglia yaive zvese nezvepakati, saka akaisanganisira ab-inotyairwa kufamba, senge hollow inobata, mapuranga jacks, jackknives, uye Russian twists. Kana usiri kunanga rakanangana neboka remhasuru, funga kuzviita iro rakazara-muviri muviri uye sarudza maekisesaizi ayo anosanganisira epamusoro muviri, wezasi muviri, musimboti, uye cardio.

2. Govera chiitwa chesutu yega yega.

Zvichienderana nezvakatarwa nebasa rako, iwe unozopa akasiyana maekisesaizi sutu yega yega. Semuenzaniso, kana riri zuva regumbo, iwe unogona kuita squat kusvetuka kwese kadhi yemoyo uye lateral mapapu kune ese spade kadhi iwe yaunotora. (Kana imwe yeaya akanakisa ezuva emakumbo emakumbo.) Hazvina basa kuti ndeapi maexercise aunosarudza, iwe unoda kuve nechokwadi kuti une zvese zvishandiso zvakagadzirira (kana uri kushandisa chero) saka shanduko haina musono uye hausi kutambisa nguva kupopota pamusoro pezvinhu. Heano muenzaniso wekurovedza muviri wakapihwa masutu akasiyana.

• Madhayamondi = Plank-Ups
• Mwoyo = squat Anokwakuka
• Makirabhu = Superman Lat Dhonza-Pasi
• Spades = Russian Twists

Sarudza zvekuita nemakadhi ako echiso. Iwe unogona kusarudza kuverenga makadhi echiso seimwe nhamba yereps-saka Jacks = 11, Queens = 12, nezvimwewo-kana unogona kusarudza makadhi echiso semafambiro akakosha. Semuenzaniso, mune yake deck-ye-makadhi ab Workout, Forzaglia akapa kusvetuka jacks yejack makadhi, glute mabhiriji emakadhi emambokadzi, uye supermans emakadhi emambo. Iwe unogona kuita ese makadhi echiso kuve gumi reps kana kufamba-kwakavakirwa kufamba. Pano, mimwe mienzaniso:

• Jacks = V-Ups kana Knee Tucks kwemasekondi makumi matatu
• Queens = Lateral Lunges kwemasekonzi makumi matatu
• Madzimambo = Blast-Off Push-Ups kwemasekondi makumi matatu
• Ace = Burpees kwemasekondi makumi matatu

3. Ziva reps yako.

Iyo nhamba iri pakadhi inozoona huwandu hwevamiriri wauchazoita pane yega yega yekurovedza muviri. Saka kana iwe ukadhonza minomwe yemoyo, semuenzaniso, iwe uchaita kanomwe reps yechiitiko ichocho. "Ndakaita makadhi ekumeso gumi reps uye majee aive zororo remasekondi makumi matatu," anodaro Forzaglia. Kana iwe uri kusanganisira isometric Exercises (senge mapuranga kana maburi anobata) sekumeso-kadhi inofamba, unogona kuvapa se30- kana 45-yechipiri inobata. Uye kana iwe uchida kuwedzera kunetsa kumakadhi-epasi-makadhi, iwe unogona kuzviita iyo yakapetwa-kuverenga pane kufamba; saka kana iwe uchiita oblique makomo ekukwira, kutyaira mabvi maviri kumusoro kuverenga seimwe rep panzvimbo mbiri. (Partial-rep simba rekudzidzisa kunogona kuita kuti basa rekushanda rive rakaoma, zvakare.)

4. Gadza ganhuriro yenguva.

Nepo pasina mitemo pane yakatarwa nguva yakatarwa yedhiki-ye-makadhi Workout, chinangwa ndechekupfuura nepakati pemakadhi makumi mashanu nemaviri, pamwe nemakadhi maviri ejoker nekukurumidza sezvinobvira. "Zvichienderana nekutarisa kwekurovedza muviri kwako, zvinogona kunge zvakaoma kuti upedze, asi zano rose nderekupfuura nepamusoro pechikepe," anodaro Forzaglia. (FTR, heino kuwanda kwekurovedza muviri kwaunoda chaizvo pasvondo.)

Izvi zvinoreva kuti pane zvishoma zvekusaita mabhureki pakati pekubaya makadhi. "Kana imwe kadhi yaitwa, flip kune inotevera uye chengeta iyo nguva yekuzorora ipfupi kuitira kuti moyo wako urambe wakakwira. Kunyangwe kana yako Workout iri simba-rakavakirwa, kusawana zvishoma zororo kunze kwekungobaya rinotevera kadhi kunogona kunge kuri kuita kwakaomesesa kurovedza, "anodaro Forzaglia.

Iwe unogona kunge uchipfuura nepakati pedhishi rese remakadhi mumaminetsi gumi nemashanu kusvika makumi maviri, asi iwe unogona zvakare kuseta zvibodzwa, sekupedza hafu yedhisiki mumaminetsi gumi, kana kuseta timer yemaminetsi mashanu, uye kuona kuti mangani makadhi aunogona. zvakakwana mukati menguva iyoyo. Imwe nzira yekumisikidza kurovedza muviri ndeyekushanda muviri wepamusoro kwemaminitsi gumi uye muviri wepasi kune mamwe maminetsi gumi.

5. Shuva makadhi ako.

Iye zvino zvawakapa maekisesaizi esutu yega yega uye uchiziva kuti mangani ma reps aunoda kuzadzisa kadhi rega rega, inguva yekutanga sweatin '! Asi usati watanga maekisesaizi ako, ita shuwa yekukwenya makadhi ako kuitira kuti urege kuita maekisesaizi akafanana achitevedzana. Iwe unoda kuita akasiyana ekurovedza muviri kuti ugare wakadenhwa panguva yese yekurovedza muviri. (Yakabatana: Iyo Inogadzira Muviri Wemagetsi EMOM Workout Ndizvozvo Zvese Nekumhanyisa)

Matipi Ekugadzira Akanakisa Deck-e-Makadhi Workout

Sezvakaita chero kurovedza muviri, iwe unofanirwa kuve nechinangwa chekusundira uye kudhonza mafambiro, ayo anokubatsira iwe kudzidzisa zvese zviri kumberi uye kumashure kwemuviri wako. "Kuita basa iri nehuremu hwemuviri kungave kwakaoma kuwedzera kudhonza mafambiro, asi kana uine chimwe midziyo kana chinhu chisina kujairika chaunogona kushandisa, iwe zvechokwadi unogona kuwana kurovedza muviri kunoshanda," anodaro Forzaglia. Push-ups, mapuranga-kumusoro kana epamusoro mapepa ekutsikirira mienzaniso yakanaka yekusundidzira maekisesaizi kuti ubatanidze pakubata kwako, uye nekudhonza mafambiro, Forzaglia anoti iwe unogona kurara padumbu rako woita Ts nemaoko ako, sezvaungaita mune mamwe misiyano supermans, kutarisa pakusimbisa musana uye kuvhura chipfuva. Iwe unogona zvakare kushandisa zviyereso kuita mitsara kana kuramba mabhendi ekudhonzwa-aparts kana kuwana chimwe chinhu chekurembera kubva (iyo TRX, mapareteti ebara, chigaro chakasimba, kana ruoko runogona kushanda) kuita mitsara yakachinjika.

Kana iwe uine shamwari yekurovedza muviri, unogona kutora majana ekupuruzira makadhi uye kuita iwo maekisesaizi. Iwe unofuratira, ivo vanoita iko kurovedza, ipapo ivo vanofuratira uye iwe unoita kufamba. Mikana yacho haigumi! (Kana, shandisa zvimwe zveizvi zvekusika shamwari yekurovedza muviri inofamba.)

Panyaya yekubatanidza dhiketi remakadhi anodzidzira mune ako maitiro, Forzaglia inoti inoshanda zvakanyanya sekutsvaira kutenderera kana kupedzisa pakupera kwebasa rako. Asi nekuti inoshanda zvakasiyana-siyana, unogona kushandisa dhizaini-ye-makadhi Workout sezuva rako regumbo, zuva rechipfuva, nezvimwe.

Tarisa uone mamwe eForzaglia's top bodyweight exercises, pamwe nemamwe mafambiro, kusanganisa dhizaini yako yemakadhi ekurovedza muviri. (Kana kuti tungamira pano kune mamwe makumi matatu emamwe maekisesaizi emuviri.)

Musoro:

• Kukwira Kwemakomo
• Sit-Up
• Hollow Bata
• Mapuranga Jacks
• Jackknife

Muviri Wese:

• Burpee
• Push-Up
• Jumping Jack
• Thruster

Kubwinya / Makumbo:

• Squat Jump
• Jump Lunge
• Tuck Jump
• Kubata-Pasi Jack
• Glute Bridge

Kumusoro-Muviri / Kudzoka:

• Superman
• Mangwanani akanaka
• Tricep Push-Up
• Plank-Up
• Incworm Shoulder Tap

Ongororo ye