Shape Studio: Lift Society At-Home Strength Circuits

Zvemukati

• Yakadzika-Muviri Simba Simba
• Seta 1: Bhokisi Squat + Tsoka-Yakakwidzwa Glute Bridge
• Set 2: Deadlift + Rutivi-Runyerekupe Hip Simudza
• Set 3: Split Squat + Imwe-Gumbo Hip Kutambanudza + Pulse Squat
• Set 4: Kupfugama Windmill Tabata
• Yepamusoro-Muviri Simba Dunhu
• Gadza 1: Push-up + Yakazotevera Simudza
• Set 2: Military Press + Seated Back Back Fly
• Set 3: Bent-Over Row + Bradford Press + Prone Dhonza
• Set 4: Biceps Curl + Bhenji Dip
• Ongororo ye

Rangarira iyi nhamba: sere reps. Sei? Zvinoenderana nekudzidza kutsva mu Journal of Strength uye Conditioning Research, Uchivavarira uremu hwaunogona kungoita masere reps paseti inowana kusimbisa kwako uye kuveza kwaitwa nekukurumidza. Chaizvoizvo, chii chinotarisa mibairo yaunowana kubva kumasimudziro ako kurovedza vhoriyamu, kana huwandu hwehuremu hwaunosimudza hwakapetwa nenhamba yereps uye seti zvaunoita.

Muchidzidzo ichi, vanodzidzira bhenji-vakadzvinyirirwa kaviri pasvondo neyakaenzana vhoriyamu yekudzidzira: ina inorema reps yezvikamu zvinomwe, masere masere repres maseti mana, kana gumi nemaviri akareruka reps for matatu seti. Mapoka ese akasimbisa mhasuru dzechipfuva zvakaenzana, asi iwo mana neane masere rep rep akawana simba rakakura - nevekupedzisira vachipedza hafu yenguva yakawanda pabhenji sevasimuki vanorema. (Inoenderana: Hutano Hukuru uye Kusimba Mabhenefiti ekusimudza Zvinorema Weights)

Isu tese taifanira kuve nehunyanzvi sezvo iyo yekurovedza muviri yanga ichinyanya kuregererwa. Simba murairidzi Dylan Schenk anoziva izvozvo zvese zvakanyatsonaka. Boutique yake yekudzidzira uremu, Lift Society muLos Angeles, ine makirasi anoshandisa huremu hwakazara uye mabhero - zvakadaro Schenk aifanira kududzira izvo kune chero dumbbells vanhu vanayo kumba kuti vatevere maitiro ake ekutepfenyura.

"Kana iwe usina huremu huripo hwekusimudzira huwandu hwaunosimudza, chinangwa chako svondo rega rega ndechekuwana mamwe mareps pane imwe nguva kutevedzana," anodaro. Mune mamwe mazwi, urikusundidzira yako yekudzidzira vhoriyamu kumusoro notch nekuwedzera reps panzvimbo yemapaundi.(Kana, heino nzira ine hunyanzvi yekushandisa mabhendi ekupikisa kune huremu hwekunyepedzera kumba.)

Schenk yakagadzira yazvino Shape Studio yekudzidzira vhidhiyo ine iyo imwecheteyo pfungwa mupfungwa, saka unogona kusimbisa zvisinei nezviyero zvipi zvaunazvo. Maseketi ake maviri madiki akakamurwa kuita muviri wepamusoro nemuviri wepasi, anoitwa pane mamwe mazuva, aine magadzirirwo ekuita kuti imwe neimwe iwedzere kunetsa.

"Nenzira iyo, iwe unokwanisa chaizvo kuwana huwandu hwekudzidziswa," anodaro. Panzvimbo pekugara kunze kwezuva mushure mekuzara-kwemuviri kurovedza muviri, unogona kudzidzisa imwe hafu yakaoma seimwe inopora. Tanga nemafambiro ari pasi apa.

Inoshanda sei:Ita imwe neimwe kufamba kwehuwandu hwenguva yakaratidzwa. Dzokorora imwe neimwe seti katatu nguva usati waenda pane inotevera.

Iwe uchada:Iyo seti yepakati-huremu dumbbells uye chigaro chakasimba kana bhenji izvo zviri zvekukwirira kwemabvi.

Yakadzika-Muviri Simba Simba

Seta 1: Bhokisi Squat + Tsoka-Yakakwidzwa Glute Bridge

Bhokisi Squat

A. Mira nemakumbo akafara kupfuura hudyu-upamhi hwakaparadzaniswa, zvigunwe zvakanongedzwa pamadhigirii makumi mana nemashanu, pamberi pesachigaro kana bhenji. Bata dumbbell rinorema wakamira pamberi pechipfuva nemaoko ese.

B. Kuchengeta chipfuva chakareba, gara zviuno kumashure kuti udzike mu squat, uchirovera butt pachigaro kana bhenji.

C. Dzvanya pakati petsoka kuti umire, uchidzvanya glutes kumusoro. Dzokorora 45 seconds.

Tsoka-Yakakwidziridzwa Glute Bridge

A. Rara wakatarisana-pasi pasi nezvitsitsinho pachigaro kana bhenji hudhi-upamhi hwakaparadzaniswa uye mabvi akananga pamusoro pehudyu, yakakotamiswa pane 90-degree angle.

B. Dzvanya muzvitsitsinho kuti usimudze chiuno kubva pasi, uchisvina glutes.

C. Mahudyu epasi kuzasi. Dzokorora 45 seconds.

Dzokorora kumisikidza katatu zvakapetwa.

Set 2: Deadlift + Rutivi-Runyerekupe Hip Simudza

Tempo Deadlift

A. Bata dumbbell muruoko rumwe norumwe pamberi pehudyu, zvanza zvakatarisana nezvidya netsoka hip-upamhi zvakaparadzana.

B. Kutora 4 masekondi kuita kudaro, zvishoma nezvishoma hinji muhudyu nemabvi zvishoma akakotama kudzikisa zvimedu pamberi pezvimiti.

C. Kutora 1 sekondi kuita kudaro, kusvina glutes uye batanidza hamstrings kudzokera kumira, kuchengeta dema sandara uye mutsipa kwazvakarerekera mukati kufamba. Dzokorora kwegumi reps.

Kurutivi-Kunyepa Hip Simudza

A. Tanga wakarara pahudyu yekurudyi pasi, torso yakasimudzwa pagokora rekurudyi uye mabvi akaturikidzana uye akakotama pa90-degrees.

B. Sunga mbichana uye simudza mahudyu kubva pasi, uchisimudza gumbo repamusoro zvakanyanya sezvinobvira uchiramba wakakotama.

C. Mahudyu epasi kuzasi. Dzokorora kudzamara kukundikana (aka kusvika iwe usingakwanise kuita imwe rep). Chinja mativi; dzokorora.

Dzokorora kumisikidza katatu zvakapetwa.

Set 3: Split Squat + Imwe-Gumbo Hip Kutambanudza + Pulse Squat

Split Squat

A. Kutanga negumbo rimwe rakatambanudzwa kumashure rakapfugama, tsoka ichizorora yakati sandara pamusoro pechigaro kana bhenji. Svetukira kune imwe tsoka mberi anenge masendimita gumi nemaviri, akabata dumbbells muruoko rumwe norumwe pamberi pehudyu.

B. Penda gumbo rakamira kuti udzike munhanga, uchichengeta ibvi richitevera zvigunwe.

C. Dzvanya netsoka yakamira kuti udzoke kutanga. Dzokorora kweminiti imwe. Chinja mativi; dzokorora.

Imwe-Gumbo Hip Kukanda

A. Isa mafudzi pamucheto wechigaro kana bhenji tsoka dzakatsetseka pauriri hwakakotama pamadhigirii makumi mapfumbamwe. Bata dumbbell yakatenderedza pamusoro pehudyu, uye simudza tsoka imwe kubva pasi.

B. Kudzika mahudyu akananga pasi, kuchengetedza kumashure kwakadzikama uye musimboti wakabatanidzwa, wobva wadzvanya nepakati pegumbo rekushanda kusimudza mahudyu uye kudzokera kutanga.

C. Dzokorora kweminiti imwe. Chinja mativi; dzokorora.

Kufamba kwechikwata

A. Bata dumbbell yakatwasuka pamberi pechipfuva nemaoko maviri, yakamira nemakumbo zvishoma kupamhama pane hudyu-upamhi hwakaparadzaniswa.

B. Dzikira mu squat kusvikira zvidya zvinenge zvakafanana nepasi.

C. Dhinda mumakumbo kusimudza mahudyu anenge matanhatu masendimita pasina kumira zvachose.

D. Kudzika kusvika muzvidya kuti zvienderane zvakare. Ramba uchipuruzira kweminiti imwe.

Dzokorora kumisikidza katatu zvakapetwa.

Set 4: Kupfugama Windmill Tabata

A. Tanga hafu yakapfugama pasi ne dumbbell muruoko kune rumwe rutivi rwegumbo repamberi. Dhinda dumbbell pamusoro saka zviri pamusoro pepafudzi.

B.Kuchengeta musimboti wakabatanidzwa uye kumashure wakatsetseka, svika kune rakapesana ruoko rakatarisa pasi, kukotamisa ruoko kuti ubate gokora pasi kana zvichibvira. Ramba wakatarisa wakavharirwa pane dumbbell nguva yese, uchibvumira pfudzi kufamba kuitira kuti dumbbell isvike yakananga kumusoro kune iyo siringi nguva dzese.

C. Zvishoma nezvishoma simudza torso kumusoro kuti udzoke kutanga. Enderera kwemasekondi makumi maviri.

Dzokorora katatu zvakapetwa.

Yepamusoro-Muviri Simba Dunhu

Gadza 1: Push-up + Yakazotevera Simudza

Push-Up

A. Tanga munzvimbo yepamusoro yeplank pasi, uchidzika kusvika pamabvi kana zvichidikanwa.

B. Bend magokora kumashure pa45-degree angles kudzikisa chipfuva kusvika pasi, ichimira kana maoko akakotama angangoita 90 degrees.

C. Dzvanya chipfuva kubva pasi kuti udzoke kuti utange. Dzokorora 45 seconds.

Kwakazotevera Simudza

A. Mira wakabata dumbbell muruwoko rumwe norumwe nemativi, tsoka dzakahwanda-faranuka zvakaparadzana uye mabvi akagonya zvinyoro nyoro.

B. Mukufamba kunononoka uye kunodzorwa, simudza madumbbells kumativi kusvika padanho remafudzi, uchichengeta maoko akatwasuka nemagokora akakotama zvinyoro nyoro.

C. Lower dumbbells ane control kudzokera kutanga. Dzokorora 45 seconds.

Dzokorora kumisikidza katatu zvakapetwa.

Set 2: Military Press + Seated Back Back Fly

Wemauto Press

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa, wakabata dumbbell paruoko rumwe nerumwe rwakakwiridzwa pakureba kwepafudzi.

B. Kutora 1 sekondi kuita kudaro, dzvanya ma dumbbells kumusoro kuitira kuti ari pamusoro pemapfudzi.

C. Kutora masekonzi mana kuita kudaro, zvishoma nezvishoma dzikisa dumbbells kuti udzoke kutanga. Dzokorora kwegumi reps.

Akagara Kumashure Fly

A. Tanga kugara pachigaro kana bhenji nemakumbo akadzika pasi, akabata dumbbell muruoko rumwe norumwe. Hinji torso kumberi saka inenge yakada kufanana nepasi, ichichengeta musimboti wakabatikana uye kumashure wakatsetseka. Rega mabhero ekurembera padhuze nemakumbo epasi.

B. Simudza zvakananga (asi zvisina kuvharwa) maoko kunze kusvika kumativi kusvikira aita mutsetse nemapfudzi, kusvina kumusoro.

C. Lower dumbbells pedyo nemakumbo ezasi kuti adzoke kutanga. Dzokorora kudzamara kukundikana (aka kusvika iwe usingakwanise kuita imwe rep).

Dzokorora kumisikidza katatu zvakapetwa.

Set 3: Bent-Over Row + Bradford Press + Prone Dhonza

Bent-Pamusoro Row

A. Mira nemakumbo hudyu-hupamhi hwakaparadzana uye mabvi akanyorovera, akabata dumbbell paruoko rumwe nerumwe nemativi. Hinge kumberi saka torso iri pakona ye45-degree angle.

B. Row dumbbells kumusoro kuhudyu, kusvina kumusoro kumashure.

C. Dzakadzika dumbbells kudzoka kuzotanga. Dzokorora kweminiti imwe.

Bradford Press

A. Kutanga kumira nemakumbo chiuno-upamhi hwakaparadzaniswa uye dumbbell mune yega ruoko yakakwenenzverwa pakureba kwepfudzi, zvimisikidzo pamberi pe mutsara wepafudzi.

B. Kufungidzira kuti madhiri akabatana - sekunge ari bhero - simudza mabhero kumusoro, kumashure, uye pasi, sekunge uchifambisa bhero kubva kumberi kwemusoro, kumusoro, uye kuseri kwemusoro.

C. Dzokorora kufamba uchienda mberi kuti udzoke kutanga. Dzokorora kweminiti imwe.

Prone Dhonza

A. Tanga kumira netsoka hip-width zvakaparadzana, mabvi akagonya zvinyoronyoro. Hinji mberi saka torso inenge yakafanana nepasi. Tambanudza maoko kumberi kuitira kuti biceps ive padyo nenzeve uye zvanza zvakatarisa pasi.

B.Kudzvinya kumusana, dhonza magokora kumashure akananga muhudyu.

C. Wedzera maoko kuti udzoke kuti utange. Dzokorora kweminiti imwe.

Dzokorora kumisikidza katatu zvakapetwa.

Set 4: Biceps Curl + Bhenji Dip

Biceps Curl

A. Tanga kumira netsoka chiuno-upamhi zvakaparadzana uye dumbbell muruoko rumwe norumwe nemativi, zvanza zvakatarisana mukati.

B. Curl dumbbells kumusoro kumapfudzi, mawoko anotenderedza kuitira kuti zvanza zvitarise pamberi pemapfudzi.

C. Zvishoma nezvishoma dzikisa dumbbells kuti udzoke kutanga. Dzokorora 45 seconds.

Bhenji Dip

A. Gara pamucheto wechigaro kana bhenji nemichindwe pamucheto, zvigunwe zvakarembera kumberi uye tsoka zvakatsetseka pasi. Simudza chiuno kubva pachigaro kana bhenji uye kumberi kuitira kuti ivo vaturike kumberi.

B. Benda magokora kusvika kumadhigirii makumi mapfumbamwe kudzikisa mahudyu pamberi pechigaro.

C. Svina triceps uye dzvanya mumaoko kuti uwedzere maoko uye dzokera kutanga. Dzokorora 45 seconds.

Dzokorora kumisikidza katatu zvakapetwa.

Ongororo ye