Maitiro Ekuchengetedza Kwako Simba Rinoshanda Uchiri Kugara munzvimbo

Zvemukati

• Izvi zvakasiyana papi nekudzidziswa ‘kusashanda’?
• Maitiro ekuwedzera kudzidziswa kwako
• Kutanga tsika
• Kubwinya bhiriji
• Squat
• Pushup
• Lateral lunge
• Plank
• Muitiro wepakati
• Nhanho yekupinda papfudzi
• Kusimudza
• Goblet squat
• Yega-gumbo dumbbell mutsara
• Woodchop
• Yepamberi tsika
• Gumbo rimwe chete Romanian deadlift
• Mberi squat
• Reverse lunge nekutenderera
• Renegade mutsara
• Burpee kune yakafara kusvetuka
• Chinokosha

Basa rekudzidzisa ishoko rinoshandiswa kutsanangura zviitwa zvinokubatsira kuita zviitwa muhupenyu hwezuva nezuva zviri nyore.

Aya maekisesaizi anowanzo shandisa muviri wese - zvirokwazvo akawanda mhasuru - uye kusimbisa musimboti simba uye kugadzikana.

Nekuratidzira mafambiro ehupenyu hwako hwezuva nezuva, sekukwirana, kusvika, kana kutotakura chinhu chinorema, kuvaka simba rinoshanda kunogona kubatsira kuwedzera hupenyu hwako uye kudzikisa njodzi yako yekukuvara.

Izvi zvakasiyana papi nekudzidziswa ‘kusashanda’?

Kuvaka muviri-rudzi rwekudzidzira simba - iyo inowanzo ingotarisa pane rimwe boka remhasuru - haipe yakawanda mabhenefiti munzvimbo inoshanda yehutano.

Semuenzaniso, bicep curl inovavarira chete bicep, asi bicep curl pamwe reverse lunge combo inosanganisa muviri wese uye kuyedza bhalansi yako.

Zvichienderana nezvinangwa zvako, kurovedza muviri kwese kune mukana wekushanda mune imwe nzira, asi yakawanda-mhasuru, yakawanda-yakabatana mafambiro inowanzo kupa yakanyanya bang kune yako buck.

Maitiro ekuwedzera kudzidziswa kwako

Kugara munzvimbo inogona kunge isiri iyo yakanaka mamiriro ekushanda, asi iwe unogona nyore nyore kuchengetedza simba rako rinoshanda nekugara usingachinji.

Shandisa izvo zvaunazvo kutenderedza imba - hombe dzemvura jugs munzvimbo yemadhibhuru, semuenzaniso - uye usanyanye kuomesa zvinhu.

Edza edu asina hunhu maitiro pazasi mhinduro yakapusa.

Kutanga tsika

Kana iwe uri wekutanga kune simba rekudzidziswa, kana wakatora nguva yakati wandei kubva, tanga pano neichi chiitiko chemuviri.

Nemaexercise senge squats uye pushups, iwe unozotarisa pane zvimwe zvakakosha izvo zvichakubatsira iwe kuchengetedza yako inoshanda simba.

Shanda kuburikidza nedunhu rino rezviitwa zvishanu, uchipedzisa matatu seti e12 reps usati waenderera kune inotevera. Zorora kwemasekondi makumi matatu kusvika makumi matanhatu mukati meimwe seti uye 1 kusvika 2 maminetsi mukati meimwe yechiitwa.

Kubwinya bhiriji

Ketani yako yekumashure - kana kuseri kwemuviri wako - izere nemhasuru dzakasimba dzakakosha mukufamba kwezuva nezuva. Sanganisa iyo glute zambuko kuti riisimbise.

Tsandanyama dzakashanda:

• glutes
• hamstrings
• dumbu

Sei ku:

1. Nhema kumusana nemabvi ako akakotama uye tsoka dzako dzakatsetseka pasi.
2. Isa maoko ako pasi nemativi ako nemaoko ako akatsetseka pasi.
3. Inhale uye tanga kusimudza chiuno chako kumusoro, uchipusha nepasi petsoka dzako uye nekubata yako yepakati, glutes, uye hamstrings.
4. Imbomira kumusoro, wobva wadzoka zvishoma nezvishoma kuti utange.

Squat

Kubva kugara pachigaro kusvika kunhonga grocery, iwe unoswera muswere wese usingambozvizive.

Kuwedzera squats kune yako yekudzidzira maitiro kuchakubatsira iwe kuchengetedza yako inoshanda simba uchigara munzvimbo.

Tsandanyama dzakashanda:

• quads
• hamstrings
• glutes
• dumbu

Sei ku:

1. Mira netsoka dzako pabendekete-upamhi hwakaparadzana, uchisiya maoko ako akatwasuka kumativi ako.
2. Sunga moyo wako uye utange kusundira chiuno chako kumashure, kupfugama mabvi ako kunge uchazogara pachigaro.
3. Iva nechokwadi chekuti mabvi ako haabati uye kuti chifuva chako chinoramba chichizvikudza. Mira apo zvidya zvako zvinosvika zvakafanana nepasi.
4. Push kumusoro zvakaenzana kuburikidza netsoka yako yese kudzokera kunzvimbo yekutanga.

Pushup

Imwe yeakanyanya hwaro hwakazara-muviri maekisesaizi iwe aunogona kuita, pushup ndiyo kiyi kune yepamusoro muviri simba.

Tsandanyama dzakashanda:

• pectorals
• anterior deltoids
• triceps

Sei ku:

1. Pinda munzvimbo yepamusoro yeplank nemaoko ako akafara zvishoma pane ako mafudzi.
2. Muviri wako unofanirwa kugadzira tambo yakatwasuka kubva kumusoro kusvika kumusoro, uye maziso ako anofanira kunge ari kumberi zvishoma.
3. Rongedza mapepa ako pasi uye kumashure.
4. Bhendesa magokora ako uye udzike pasi, uachengete pa45-degree angle kusvikira chifuva chako chabata pasi.
5. Dzorera kumashure kuti utange, kuve nechokwadi kuti yako yepasi kumashure inogara yakasimba.

Lateral lunge

Isu tinofamba kumberi tichidzokera kumashure zvishoma muhupenyu hwezuva nezuva - kufamba, kukwira masitepisi, kutosvika pasi kuti ubate chimwe chinhu pamberi pako.

Side-to-side, kana lateral, kufamba hakuna kufanana, asi ichiri chinhu chakakosha chechero chiitiko chinoshanda chemuviri.

Tsandanyama dzakashanda:

• glutes
• quads
• vatengesi vehudyu

Sei ku:

1. Tanga kumira netsoka dzako pamwechete uye maoko pasi parutivi rwako.
2. Tora danho rakakura uende parutivi netsoka yako yekurudyi, uchikotama ibvi uye ugere zvakare muchiuno chako sezvaunoenda. Chengetedza gumbo rako reruboshwe rakatwasuka uye chipfuva chako kumusoro mukufamba kwese.
3. Sundira kumusoro kuburikidza netsoka yako yekurudyi uye dzoka kuti utange.
4. Dzokorora matanho akafanana kune rimwe divi.

Plank

Danda rinoshanda nemuviri wese, asi rinoisa zvakanyanya kutarisisa pamuromo. Simba rekusimbisa rinoenderana nehupenyu hwehupenyu hwezuva nezuva, saka zvirove wega!

Tsandanyama dzakashanda:

• deltoids
• pectorals
• erector spinae
• rhomboids
• serratus anterior
• quads
• dumbu

Sei ku:

1. Pinda munzvimbo yeplank pane ako epamberi nezvigunwe.
2. Dzungudza mapendekete ako pasi uye kumashure, uye simbisa kuti mahudyu ako haana kubikiswa kana kutsvedza.
3. Muviri wako unofanirwa kugadzira tambo yakatwasuka kubva kumusoro kusvika kuzvitsitsinho.
4. Kufema apa, wakabata kwemasekondi makumi matatu kusvika paminiti. Dzokorora kaviri kana katatu.

Muitiro wepakati

Paunenge iwe uchinzwa chivimbo mune yehuremu hwemuviri - uye uchigona kupedzisa inodiwa gumi nemaviri reps zviri nyore - pfuurira kune yepakati maitiro.

Iwe unozoda mamwe mwenje- kusvika pakati-kurema-dumbbells yedunhu rino. Zvakare, tarisa maseti matatu echiitiko chimwe nechimwe uye gumi kusvika gumi nemaviri reps.

Iwo ekupedzisira mashoma ekumisikidza ako seti anofanira kunge achiomera, asi iwe unofanirwa kunge uchikwanisa kuapedza nefomu yakanaka - chinja huremu hwako kuti usvike pano.

Nhanho yekupinda papfudzi

Makomputa mafambiro senge anotsika kuenda pabendekete anodhinda inopa yakawanda bang yemhuru yako uchinyatso miratidzira akati wandei ezviito iwe zvaungakwanise muhupenyu hwezuva nezuva.

Tsandanyama dzakashanda:

• glutes
• quads
• mhuru
• dumbu
• deltoids
• triceps

Sei ku:

1. Mira kuseri kwebhenji rako kana pakakwirira nzvimbo ine dumbbell paruoko rwumwe nerumwe papfudzi.
2. Kwira kumusoro nerutsoka rwako rwerudyi, uchimanikidza nepachitsitsinho chako uye nekutsikirira zvidhoma kumusoro.
3. Dzorera mabhero ekudzokera padanho repafudzi uye udzokere pasi pasi, tsoka yekuruboshwe kutanga.
4. Dzokorora, uchitungamira nerimwe gumbo.

Kusimudza

Imwe yemadzimambo esimba yekudzidzira kurovedza muviri, iyo yekufa inonongedza yako yese yekumashure cheni - pamwe neyako musimboti - uye inopa hukuru hwesimba mabhenefiti.

Misungo mikuru yakashanda inosanganisira:

• misungo
• rhomboids
• erector spinae
• quads
• glutes
• hamstrings
• dumbu

Sei ku:

1. Isa bharubhero kana zvidhoma pasi uye umire kumashure chaiko, tsoka dzefudzi-hupamhi dzakaparadzaniswa.
2. Kuchengeta yakatwasuka musana, hinji pachiuno, kukotamisa mabvi zvishoma, uye kubata iyo barbell kana dumbells. Kutarisa kwako kunofanira kunge kuri kumberi.
3. Rongedza mapepa ako pasi uye kumashure, inhale, uye ruramisa makumbo ako.
4. Dhonza iyo barbell kana dumbbells kumusoro kubva pasi.
5. Kana makumbo ako akatwasuka uye iwe wakadhonza huremu kurwisa muviri wako, gara kumashure muhudyu mako uye pfugama mabvi ako.
6. Dzorera huremu pasi.

Goblet squat

Nepo huremu hunorema hunogona kuisa yakawanda yemutoro pazasi kumashure, goblet squats inotarisa iyo quads uye glutes pasina yakawedzera mhirizhonga.

Izvi zvinoreva kuti iwe unowana ese magumbo simba mabhenefiti pasina kudzikira kumashure kubatanidzwa.

Tsandanyama dzakashanda:

• quads
• glutes
• mhuru
• dumbu

Sei ku:

1. Kuti uise kumusoro, bata chigumbuso chakatwasuka nemaoko maviri pasi pechinorema chehuremu.
2. Isa chinzvimbo chinopesana pachipfuva chako, uye chengeta icho chakabatana nemuviri wako mukati merwendo.
3. Mira nemakumbo ako akafara zvishoma kupfuura mafudzi-akapamhama uye zvigunwe zvishoma zvabuda.
4. Inhale uye tanga kukwenya, ugere kumashure muhudyu, uchikotamisa mabvi uye uchichengeta musimboti wakasimba.
5. Bvumira magokora kutarisa pakati pemabvi, achimira kana zvidya zvako zvakafanana nepasi.
6. Pushira kumusoro kuburikidza nezvitsitsinho kudzokera kunzvimbo yekutanga.

Yega-gumbo dumbbell mutsara

Kuwedzera gumbo-gumbo pachiyero kune chero chepamusoro chemuviri kurovedza muviri chinoita kuti zvinyanye kuoma, kuyedza chiyero chako munzira nyowani.

Tsandanyama dzakashanda:

• dumbu
• quads
• lats
• biceps

Sei ku:

1. Bata dumbbell mune yega ruoko nemaoko ako akatarisana nemuviri wako.
2. Hinge kumberi pachiuno zvishoma uye simudza gumbo rimwe kumashure kwako, uchibvumira maoko ako kuti arembere pasi.
3. Kuchengetedza muyero wako, dhonza magokora ako kumusoro uye kumashure uye svina mapendekete ako kana iwe wasvika pamusoro.
4. Regedza maoko ako kumashure kuti utange.

Woodchop

Core simba ndiyo hwaro hwesimba rinoshanda, uye iyo woodchop inopa izvo chete.

Tsandanyama dzakashanda:

• deltoids
• dumbu

Sei ku:

1. Bata dumbbell pamagumo ega ega kurudyi rwemuviri wako.
2. Gara pasi zvishoma, uchitenderedza trunk yako kurudyi.
3. Kutanga kusimuka uye, uchichengeta maoko ako akawedzerwa, huta iyo dumbbell kumusoro uye nepamusoro pemuviri wako nekumonyanisa torso yako.
4. Bvumira tsoka yako yekurudyi kuti itange paunenge uchienda Iyo dumbbell inofanirwa kuguma pamusoro pefudzi rako rekuruboshwe.
5. Dzorera torso yako kumashure uye dzosera iyo dumbbell kunzvimbo yekutanga.

Yepamberi tsika

Enderera kune yakasarudzika tsika kana iwe uchinzwa wakasimba mune yepakati maitiro.

Iwe unozoda bhero kana 2 dumbbells yedunhu rino, uye zvakare, zadza matatu seti e10 kusvika 12 reps.

Gumbo rimwe chete Romanian deadlift

Denha chiyero chako - uye simba -kutora yako yekufa kune rimwe gumbo.

Tsandanyama dzakashanda:

• quads
• hamstrings
• glutes
• lats

Sei ku:

1. Bata dumbbell muruoko rumwe norumwe, uchiisa pamberi pechidya chako.
2. Isa uremu hwako mugumbo rako rerudyi uye tanga kusungira muchiuno.
3. Bvumira gumbo rako reruboshwe kuti rikwire kumusoro uye kudzoka uye maoko ako arembeke.
4. Chengetedza ibvi rako rekurudyi rakapfava, musana wako wakatwasuka, uye maziso ako ari pamberi, uchiona kuti chiuno chako chinogara chakaenzana pasi.
5. Kana gumbo rako rekuruboshwe rikasvika parutivi pasi, dzoka kuti utange uye dzokorora.

Mberi squat

Mberi squats inogona kupedzwa nebarbell kana dumbbells, chero chauinacho. Kufambisa mutoro kumberi kwemuviri wako kunonetsa yako yepamoyo - uye makumbo - munzira nyowani.

Tsandanyama dzakashanda:

• quads
• glutes
• dumbu
• kumusoro kumashure

Sei ku:

1. Chengetedza zvakachengeteka uremu kumberi kwako kumberi. Zorora bharanzi kumberi kwepamberi pemapfudzi ako, kana zorora rimwe divi rerimwe dumbbell kumberi kwemapfudzi ako.
2. Sunda magokora ako mudenga, zvisinei nemidziyo yako.
3. Tanga kukwenya pasi, uchitanga kufamba muchiuno chako uye kupfugama mabvi.
4. Ramba kudhonza kuti uwire kumberi, chengetedza chipfuva chako kumusoro uye nemabvi ako kunze.
5. Dzorera kumashure kuburikidza nezvitsitsinho kuti utange.

Reverse lunge nekutenderera

Kuwedzera kumonyoroka kune lunge kunonetsa bhalansi yako - urikuona maitiro? - uye ndichaita kuti maoko ako atsve.

Tsandanyama dzakashanda:

• glutes
• quads
• hamstrings
• dumbu
• deltoids
• pectorals

Sei ku:

1. Bata dumbbell pamagumo ega ega pachifuva.
2. Dzokera kumashure netsoka yako yekurudyi.
3. Paunenge uri munzvimbo yemaruva, wedzera maoko ako uye shandura torso yako pamusoro pechidya chako chekuruboshwe.
4. Kutanga kumira kumashure, kukotamisa maoko ako kuunza dumbbell kumashure kuti ive pakati.
5. Dzokorora pane rimwe gumbo.

Renegade mutsara

Sungai puranga nemutsara wekupokana musimba uye chiyero.

Tsandanyama dzakashanda:

• dumbu
• lats
• rhomboids
• biceps
• quads

Sei ku:

1. Pinda munzvimbo yepamusoro yeplank neumwe neumwe wamaoko ako pane dumbbell.
2. Muviri wako unofanirwa kuumba tambo yakatwasuka kubva pamusoro wako kusvika kuzvigunwe.
3. Kuchengeta musimboti wako wakasimba, tungamira kumusoro neruoko rwako rwerudyi, uchibata gokora rako nekukwevera kumatenga.
4. Mira usati watanga kuvhura mubhokisi, uye uve nechokwadi chekuti chiuno chako chinogara chakaenzana pasi mukati mekufamba.
5. Dzorera dumbbell pasi, uye dzokorora neruoko rweruboshwe.

Burpee kune yakafara kusvetuka

Anoshanda simba maitirwo anogona kusanganisira yemoyo element, futi. Kushanda pasimba kwakakosha sekusimba, kunyanya kune vekunze kurovedza muviri.

Tsandanyama dzakashanda:

• glutes
• quads
• hamstrings
• mhuru
• pectorals
• deltoids
• lats

Sei ku:

1. Kutanga ne burpee, uchidonhedza pasi padumbu nepachipfuva, wozosvetukira kumashure kusvika kutsoka dzako.
2. Pakarepo mushure mekunge iwe wadzokera kumakumbo ako, zadza rakasvetuka svetuka, uchizvifambisa wega kumberi nemakumbo maviri kusvika paunogona.
3. Donhedza kurudyi pasi pasi mu burpee, wobva wadzokorora.

Chinokosha

Kuchengetedza simba rako rinoshanda iwe uchigara munzvimbo hazvigoneke. Uine zvishandiso zvishoma, nzvimbo yekushandira, uye kumwe kuenderana, unodzokera kujimu usingashaikwe kurova.

Nicole Davis munyori anogara muMadison, WI, mudzidzisi wega, uye murayiridzi weboka rekusimbisa muviri ane chinangwa chekubatsira vakadzi kurarama hupenyu hwakasimba, hune hutano, hunofadza. Paanenge asiri kushanda nemurume wake kana kudzingirira mwanasikana wake mudiki, ari kutarisa matsotsi epaTV kana kugadzira chingwa chemuvhi kubva pakutanga. Tsvaga iye pa Instagram yezvakanaka tidbits, #momlife, uye zvimwe.