Uyu Fitfluencer ane Makore makumi manomwe neshanu Akaburitsa Hunyengeri hwake hwekugadzira maGym Workouts Akanyanya Kushanda Pamba.

Zvemukati

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Tarisa uone Joan MacDonald's Instagram uye zvinova pachena kuti ane makore makumi manomwe neshanu ekusimba kwemuviri anoda yakanaka kurovedza uremu. Kubva pane yekuchengetedza bar bhokisi squats kuenda kune dumbbell deadlifts, rwendo rweMacDonald rwekugwinya rwakabatanidza zvinoita sekunge kuyerwa kwese kwese kwekurovedza muviri mumabhuku. uzivi hwake nevateveri vake. (Yakabatana: Iyi 74-Makore-Ekare Fitness fanatic Iri Kushora Tarisiro Pamatanho Ega Ese)

Mune itsva Instagram post, fitfluencer (aka @trainwithjoan) akagovera mavhidhiyo maviri ake achiita mitsara, chiitwa chinonangana nemhasuru dzakakura dzekumusana (senge lats uye rhomboids) uku achirova mapendekete, biceps, uye triceps. Muvhidhiyo yekutanga, MacDonald inoita iko kurovera pamushini-unotsigirwa muchina mutsara mutsara, sarudzo iyo munhu wepakati angangodaro asina mukana wekuwana kumba. Muchikamu chechipiri, MacDonald anoita imwe vhezheni yekumba-inoshamwaridzika yechiitwa. Panguva ino, anogara pasi, akabata kune chero kumucheto kwebhande rekudzivirira rakatenderedzwa netsoka dzake, uye anokwevera bhendi kumashure kuti aite mitsara. (Yakabatana: Tarisa-74-Makore-Makore Joan MacDonald Deadlift 175 Pondo uye Rova Rutsva Rwega Rekodhi)

Muchinyorwa chake, MacDonald anotsanangura kuti kuita mitsetse nepakati-level, looped resistance bhendi ichiri "yakaoma," uye kuti anozogadzirisa chirongwa chake cherep paanenge achishandisa bhendi rekupokana kwete kuremerwa. (FYI - unogona zvakare kushandisa bhendi rimwechete, refu rine magumo maviri, senge TheraBand, uye kunzwa kutsva kwakafanana.)

"Kiyi yekuita basa repamba rinoshanda kuve nechokwadi chekuti unoita zvakawanda reps sezvazvinotora kuti upedze tsandanyama dzako," anonyora MacDonald. "Ini ndinogona kungoita gumi reps mujimu ine huremu huremu, asi nemabhandi uye mashoma dumbbells ndinogona kuita gumi nematanhatu kana makumi maviri reps. Chaizvoizvo ndichaita reps yakawanda sekuda kwekutsva kwakanaka." (Nechekuita: Zvakanakira Resistance Bands Zvinozoita Kuti Ufungezve Kana Iwe Unotoda Weights)

Uye zano rake rinobuda. Ehe, kushandisa uremu hunorema kune yakaderera nhamba ye reps yakakosha mukuwedzera mhasuru masimba uye simba. Asi izvo ndizvo zvinokwanisika kuvaka tsandanyama simba uye kutsungirira nekungopokana nemwenje kana uremu hwemuviri chete. Kuenderera mberi kupokana nemhasuru yako kwakakosha, asi kuwedzera kuwanda kwehuremu haisiyo yega nzira yekuzviita. Paunenge uchishandisa uremu hwakareruka kana kusatomboita zvachose, iwe unogona kuwedzera huwandu hwekudzoka kwaunoita - uye / kana kudzikisa nguva yaunozorora pakati pemaseti - kuzadzisa mhedzisiro yakafanana sezvaungaita mune yekurovedza ine hombe michina. MacDonald akataura kuti achaita reps zhinji sezvazvinodiwa kusvikira anzwa "kupisa kwakanaka," zvinoenderana nemutemo wakakurumbira wekudzidzisa wechigumwe: Kana iwe uchinzwa sekuti mashoma ekupedzisira akaoma, inguva wedzera reps yako kana kuwedzera imwe huremu.

Kufambisa zvinhu zvinorema panzvimbo yekurovedza muviri kunogona kunzwa kunoshamisa uye kunogona kubatsira mukuzadzisa zvibodzwa zvakawanda zvemuviri, pasina mubvunzo. Asi sekuratidzira kunoita MacDonald, zvinokwanisika kuti zvikwane mukurovedza muviri kwakaoma uchishandisa zvishandiso zvidiki uye zvidiki pamba.

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