Dzakanakisa Dzimwe Nzira kune Gumbo Press

Zvemukati

• Simba regumbo
• Michina yekudhindisa makumbo iri kuitei?
• 1. Muchina wekudhinda nemakumbo uchishandisa bhanhire remishonga
• Resistance bhendi gumbo wokudhinda, akarara pasi
• Yepamberi yekudzivirira bhendi gumbo muchina
• 2. Zvikwambo
• Yepamberi squats
• Sumo squats
• Kupatsanura squats
• 3. Marunda
• Mapapu epamberi
• 4. Kusvetuka kukuru
• 5. Basa reBridge
• Yepamberi bhiriji
• Kutora

Simba regumbo

Kunyangwe iwe uri kushandisa makumbo ako kumhanya marathon kana kuwana tsamba, kuve nemakumbo akasimba kwakakosha.

Iyo yekutsikirira yemakumbo, mhando yekudzivirira kudzidzira kurovedza muviri, inzira yakanaka kwazvo yekusimbisa makumbo ako. Izvo zvinoitwa nekusundidzira makumbo ako kuzorwa nezvisimba pamushini wekudhinda wegumbo.

Kufanana nemasimba ese ekudzidzira kurovedza muviri, michina yemakumbo inovaka mhasuru, inoderedza njodzi yekukuvara, uye kurwisa kurasikirwa kwemhasuru kwakabatana nezera. Izvi zvakakosha kuzviitwa zvezuva nezuva sekumuka pamubhedha nekutenga zvekutengesa.

Zvisinei, haudi muchina unodhura kana nhengo yekurovedza muviri kuti ushandise makumbo ako. Nezvi shanu izvi zvemashini-zvisina kurovedza muviri, unogona kusimbisa makumbo ako munyaradzo yeimba yako wega.

Michina yekudhindisa makumbo iri kuitei?

Mashini emakumbo anoitwa munzvimbo yakagara. Makumbo ako anoramba achitsimbirira pamatanho, ayo anogona kugadziriswa zvinoenderana nehutano hwako. Izvi zvinonanga yako quads, glutes, hamstrings, chiuno, uye mhuru.

Nzvimbo yakagara yekutsikirira gumbo inobatsira kuchengeta yako yepamusoro muviri uye torso ichiripo. Izvo zvakare zvinoda kushomeka kuyerwa kusimudza zviyero, maererano neya2016 yekudzidza.

Kune dzimwe nzira dzinoverengeka dzekushandisa muchina wekudhinda wemakumbo. Mazhinji eaya akavakirwa pazviitwa zvishanu izvi:

1. Muchina wekudhinda nemakumbo uchishandisa bhanhire remishonga

Bhendi rekudzivirira rinogona kutsiva huremu hwemuchina wekudhindisa gumbo. Makumbo ekudhinda nemabhande ekudzivirira anoshanda tsandanyama dzakafanana nemuchina wekutsikisa pamushini. Resistance mabhendi anotakurika uye compact, saka iwo ari nyore kushandisa mune akasiyana magadzirirwo.

Zvishandiso zvinodiwa: Resistance bhendi uye bonde kana chigaro

Tsandanyama dzakashanda: Quads, hamstrings, glutes, mhuru

Resistance bhendi gumbo wokudhinda, akarara pasi

Iyi vhezheni inoita kuti iwe ushande uchipesana nemagetsi, kungofanana nemagadzirirwo emakumbo pamushini.

1. Nhema pamubhedha kumeso. Simudza tsoka dzako kubva pamubhedha. Bendama mabvi ako, uchigadzira 90-degree angle. Flex tsoka dzako, uchinongedza zvigunwe zvako kumatenga.
2. Putira bhandi rakakomberedza tsoka dzako uye ubatisise magumo. Chengetedza tsoka dzako parutivi.
3. Dhinda tsoka dzako kumabhandi kusvikira makumbo ako akati twasu.
4. Bhenda mabvi ako kuti udzokere kune 90-degree angle.
5. Tanga neimwe seti ye8 kusvika ku12 reps.

Kana musana wako uchida zororo, unogona kuita michina yemakumbo pachigaro.

1. Gara wakamira pachigaro. Svina musimboti wako uye chengetedza musana wako wakadzika.
2. Putira bhandi kumativi ose etsoka dzako uye ubatisise magumo pamusoro pechidya chako.
3. Dhinda tsoka dzako kurwisa bhandi kusvikira makumbo ako akati twasu.
4. Bhenda mabvi ako kuti udzokere kunzvimbo yekutanga.
5. Tanga neimwe seti ye8 kusvika ku12 reps.

Yepamberi yekudzivirira bhendi gumbo muchina

Kuwedzera kuramba, shandisa ipfupi kana mukobvu bhendi.

2. Zvikwambo

Masikweya anoteedzera kufamba kwemakumbo emakumbo. Izvo zvinoitwa munzvimbo yakatwasuka, saka musana wako wezasi unobata kumanikidza kushoma. Kana uine kurwadziwa musana kana kukuvara, squats inogona kunge iri yakanaka gumbo yekudhinda imwe nzira.

Zvishandiso zvinodiwa: Hapana

Tsandanyama dzakashanda: Quads, glutes, hamstrings

1. Mira nemakumbo ako hudyu-hupamhi hwakaparadzaniswa. Dyara zvitsitsinho zvako pasi uye tarisa zvigunwe zvako kumberi.
2. Kuti uve nechiyero, tambanudza maoko ako akananga kumberi kana kubatanidza maoko ako pamwechete.
3. Tumira chiuno chako kumashure. Bhendesa mabvi ako uye udzikise magaro ako. Chengetedza musana wako wakarurama uye chifuva chako chakasimudzwa.
4. Zvidzikise kusvikira zvidya zvako zvakafanana nepasi. Chengetedza mabvi ako pamusoro pemakumbo ako.
5. Pusha nepakati pezvitsitsinho zvako uye simuka.
6. Tanga neimwe seti ye8 kusvika ku12 reps.

Yepamberi squats

Sezvo iwe paunowedzera kusimba, edza kubata dumbbell kana kettlebell paunenge uchiita squats.

Sumo squats

Unogona kuzviomesera nekuita sumo squats. Chimiro chakakura cheiyi misiyano inovavarira yako mhasuru yehudyu yemukati.

1. Mira nemakumbo ako akafara zvishoma pane hudyu-upamhi hwakaparadzaniswa.
2. Tarisa zvigunwe zvako pakona, kure nemuviri wako. Dyara zvitsitsinho zvako muvhu.
3. Shongedza maoko ako pamwechete kana kubata uremu.
4. Dzorera chiuno chako kumashure, bendamisa mabvi ako, uye udzikise magaro ako. Ita yako abs kuti uchengete musana wako wakatwasuka uye chipfuva chakamira.
5. Zvidzikise kusvikira zvidya zvako zvakafanana nepasi. Chengetedza mabvi ako pamusoro pemakumbo ako.
6. Dhinda muzvitsitsinho zvako kuti umire.
7. Tanga neimwe seti ye8 kusvika ku12 reps.

Kupatsanura squats

Kukakavara rimwe gumbo panguva, ita split squats. Iyi vhezheni inotarisa pane ako quads uye glutes.

1. Nhanho imwe tsoka pamberi uye imwe tsoka kumashure. Shift yakawanda yehuremu hwako kumberi kwegumbo. Simudza chitsitsinho chetsoka dzako dzekumashure.
2. Tarisa zvigunwe zvako kumberi. Shongedza maoko ako pamwechete.
3. Bhendesa mabvi ako uye udzikise chiuno chako, uchizvichengeta zvinoenderana nemapfudzi ako.
4. Zvidzikise kusvikira mabvi ako ekumashure ari pamusoro pevhu chete.
5. Svina magirazi ako uye dzokera kunzvimbo yekutanga.
6. Tanga neimwe seti ye8 kusvika ku12 reps. Dzokorora nerimwe gumbo.

3. Marunda

Lunges, kunge squats, bata ako makumbo mhasuru pasina kuwedzera kumanikidza kumusana kwako. Chiito chekuenderera kumberi chinoshanda yako quads uye glutes.

Iyo lunge yakasiyana neyakaganhurwa squat. Lunge inobata makumbo maviri panguva imwe chete, nepo squat yakakamurwa ichishandisa imwe panguva.

Zvishandiso zvinodiwa: Hapana

Tsandanyama dzakashanda: Quads, glutes, hamstrings

1. Mira nemakumbo ako hudyu-hupamhi hwakaparadzaniswa.
2. Nhanho imwe tsoka kumberi uye udonhedze chiuno chako, uchikotamisa mabvi ako mu90-degree angles.
3. Zvideredze kusvikira gumbo rako repamberi rakafanana nepasi. Chengetedza mabvi ako epamberi pamusoro pekona rako.
4. Pushira mugumbo rako repamberi kuti udzokere kunzvimbo yekutanga.
5. Tanga neimwe seti ye8 kusvika ku12 reps. Dzokorora nerimwe gumbo.

Mapapu epamberi

Kuti uwedzere kuoma, ita mapapu ane dumbbells. Bata imwe muruoko rumwe norumwe uye urembedze maoko ako kumativi ako. Iwe unogona zvakare kuvabata pamberi pamafudzi ako.

4. Kusvetuka kukuru

Kupararira kusvetuka, kana kusvetuka wedatya kusvetuka, kuvaka gumbo simba kuburikidza nekuputika mafambiro. Iyi danho inosanganisa squat uye izere nekuwedzera kwemuviri wako wepazasi, uchiita kuti ive huru gumbo yekudhinda imwe nzira.

Kana iwe uine marwadzo akabatana, ita zvakasununguka kusvetuka nekutarisira. Iyo yepamusoro-yekumanikidza simba inogona kukuvadza majoini ako.

Zvishandiso zvinodiwa: Hapana

Tsandanyama dzakashanda: Quads, hamstrings, glutes, mhuru

1. Mira netsoka dzako fudzi-upamhi hwakaparadzaniswa.
2. Donhedza mu squat nekupfugama mabvi ako nekusundira chiuno chako kumashure. Swing maoko ako kumashure kwako.
3. Svetera maoko ako mberi uye sundira tsoka dzako muvhu. Putika kumberi.
4. Land netsoka dzako. Flex mahudyu ako, mabvi, uye makumbo kuti uwane simba.
5. Tanga neimwe seti ye8 kusvika ku12 reps.

5. Basa reBridge

Bhiriji rinodzikamisa uye rinosimbisa moyo wako. Izvo zvinoshandawo chako chidya uye chidya, ichipa zvakafanana mabhenefiti kumakumbo anodhinda pamushini.

Zvishandiso zvinodiwa: Mat

Tsandanyama dzakashanda: Quads, glutes, hamstrings, chiuno

1. Nhema kumusana kwako. Bhendesa mabvi ako uye sima tsoka dzako pasi, ingori pasi pemabvi ako. Iwe unogona zvakare kuisa tsoka dzako pane yekurovedza bhora kana bhenji.
2. Isa maoko ako kumativi ako, zvanza pasi.
3. Simbisa musimboti wako nemagaro.
4. Simudza mahudyu ako, uchigadzira yakatwasuka mutsara kubva pamabvi ako kusvika pamafudzi. Chimbomira, wobva wadzikisa chiuno chako.
5. Tanga neimwe seti ye8 kusvika ku12 reps.

Yepamberi bhiriji

Kana bhiriji rekutanga rakareruka, bata bhanhire rekudzivirira kana barbhera pamusoro pehudyu dzako.

Kutora

Aya mashandiro emakumbo achasimbisa muviri wako wezasi usina muchina. Vanobatanidza mhasuru dzakawanda panguva imwe chete, vachigadzirira muviri wako kuita zviitwa zvezuva nezuva uye kumwe kushanda.

Nepo dzimwe nzira dzekutsikirira gumbo dzisingashandise muchina, chengetedzo ichiri yakakosha. Kana iwe uri mutsva pakudzidziswa kwesimba, taura nachiremba wako kutanga. Tanga nezviyero zvishoma uye zvakaderera reps.

Gara uchidziya usati waekisesaiza. Izvi zvinodzivirira kukuvara uye kuendesa oxygen kumhasuru dzako. Kuti uwane simba-remuviri wese, shanda rakasiyana mhasuru boka zuva rega rega.