6 Zvikonzero Kudhonza Kwako Kwekutanga Kusati Kwaitika

Zvemukati

• 1. Iwe hausati uchitenda kuti iwe unogona kuita kudhonza-kumusoro.
• 2. Iwe hausi kuenderana.
• 3. Unoshandisa maoko ako.
• 4. Unochitora sechiitwa chepamusoro-muviri.
• 5. Iwe unovimba zvakanyanya nemabhandi.
• 6.Yako kubata hakuna kusimba.
• Shoko Rekupedzisira Pahuremu hweMuviri
• Ongororo ye

Mushure memakore ekukakavadzana, mubvunzo wekuti vakadzi vanogona kunyatsoita bodyweight kudhonza-up wapera zviri pamutemo. Ichokwadi: Vakadzi vane zvimiro zvakasiyana uye hukuru vanogona-uye ita-kupwanya dhonza-up pane akajairwa. Asi ko kana, kunyangwe uchiedza kwazvo, usati wagona kurovera imwe parizvino? Nyanzvi mbiri dzekudhonza-kumusoro dzinoyera pamusoro pezvipingamupinyi zvingangoitika-uye nzira yekusaidzira kupfuura pazviri. (Inoenderana: Sei (Pakupedzisira!) Ita Dhonza-Up)

1. Iwe hausati uchitenda kuti iwe unogona kuita kudhonza-kumusoro.

Sekureva kwaKaren Smith, master kettlebell murairidzi uye mukuru wemuviri wehuremu murairidzi naStrongFirst, chimwe chezvikonzero zvikuru vakadzi vanorwira nekukwevera hakusi kwenyama; zvine pfungwa. "Takataurirwa kwenguva yakareba kuti hatigone kuita izvi," anotsanangura. "Saka kana [vakadzi] vachingonetsekana, vanodzokera kumafungiro iwayo." Kana iwe uchinetseka nekusahadzika-kusahadzika ( * simudza ruoko *), ipa kutarisisa kuyedza. Mushure mezvose, iwe unofanirwa kuzviona kuti utende kuti zviitike, anodaro Smith.

Ita izvi: Paunenge wakagara, isa ruoko rumwe pachipfuva chako uye rumwe padumbu rako kuti ubatsire kuyera iko kufema kwako kuri kubva. Vhara maziso ako uye tarisa pakufema zvakadzama kuburikidza nedhayaphira yako. Unozoziva kuti uri kufema zvakanaka kana uchisunda ruoko rwuri padumbu rako. Paunenge uchinge uchifema zvakadzama uye wabvisa pfungwa dzako zvinokanganisa, tanga kuona kwako: Fungidzira iwe uchisvetukira kumusoro kune yekudhonza-bhara, uchisimudza muviri wako, uchizvikwevera kumusoro uye pamusoro pebhawa, uye uchidzosera mukati nzvimbo yakatwasuka-ruoko. Kana uchikwanisa, shandisa maminetsi mashoma pakuona zuva nezuva. Iwe unogona kuzviita usati warara, chinhu chekutanga mangwanani, kana kunyange muimba yekuremera.

2. Iwe hausi kuenderana.

Iwe unoenda chaiko kukweva-kuzara kuzere, wotadza kuzviita pamusoro pebhawa, kuora mwoyo, kumira, uye kuyedza zvakare masvondo mashoma gare gare? Zvakanaka, kana iwe uchida kutora yako yekutanga isingabatsiri dhonza-up, iwe unofanirwa kushanda kwazviri uine tsika isingachinji, anodaro Meghan Callaway, murairidzi wesimba muVancouver, BC, uye mugadziri weiyo Yekupedzisira Dhonza-Up Chirongwa. Uye iyo yakanakisa nzira yekudzidzira kudhonza-kumusoro kana iwe usingakwanise kuita imwe (zvakadaro) ndeye kufambira mberi kuburikidza nemisiyano yeakashandurwa ekudhonza-kumusoro.

Ita izvi: Sanganisa misiyano yeakachinjika-dhonza kuita kwako kwemazuva matatu asingateedzerane pavhiki. Smith anokurudzira kupatsanura misiyano kuitira kuti urwisane neyakareruka pazuva rakareruka (semuenzaniso, zvekusungirirwa zvekutanga), yakaoma zvine mwero pazuva repakati (semuenzaniso, concentric hangs), uye musiyano unonetsa pazuva rinorema (semuenzaniso, eccentric dhonza-kumusoro). Sekureva kwaSmith, kusiyanisa simba rako muvhiki rese kuchave nechokwadi chekuti urikupa muviri wako mukana wekupora uye kujairana kuti usimbe. Kana kudhonza-ups chiri chinangwa chako chikuru chekudzidzisa, gadzirisa kusiyana kwako kwekukwevera pakutanga kwekushanda kwako paunenge uchangobva. Tanga nekusiyana kuri nyore uye kufambira mberi kana iwe usingachapokana.

Yekutanga Hang

Bata bhara rekudhonza maoko ako akatarisa kure nemuviri wako. Rembera kubva pabhawa maoko ako akatambanudzwa zvizere, mapendekete pasi uye tsoka kubva pabhenji kana pasi. Batisisa chero bedzi iwe uchigona. Rongedza musimboti wako, dzvanya glutes yako, uye shandura tsoka dzako kuti muviri wako urambe wakaomarara sezvinobvira. Bata kwemaminitsi mashanu kusvika makumi matatu. Dzokorora kusvika kumaseti mashanu.

Concentric Hang

Shandisa bhenji kana kusvetukira kubhawa kuitira kuti iwe uri pachinzvimbo chepamusoro chekudhonza nemaoko akakotama, mapendekete pasi. Shongedza yako yepakati, svina yako kubwinya uye shandura tsoka dzako kuti muviri wako urambe wakaomarara sezvinobvira. Bata kwemaminitsi mashanu kusvika makumi matatu. Dzokorora kusvika kumaseti mashanu. Paunenge iwe uchinge wakabata yakatarwa kwemasekondi makumi maviri kusvika makumi matatu, unogadzirira zvekukweva-kumusoro. Kana iwe usingakwanise kuita yakaturika yakaturika kubva padhonza-kumusoro bar, shandura nekurembera kune TRX, Smith muchina, kana yakagadziriswa barbell mune squat rack.

Scapular Dhonza-Up

Bata bhara rekudhonza maoko ako akatarisa kure nemuviri wako. Shingirira kubva kubhawa nemaoko ako akazara uye tsoka kubva pabhenji kana pasi. Rongedza musimboti wako uye svina mapendekete ako kune mumwe nemumwe. Wadaro, tendera mapendekete ako kuti azorodze kuitira kuti mapendekete ako asuduruke kubva kune mumwe nemumwe. Tanga ne1 kusvika ku3 seti ye8 kusvika ku10 reps uye kuvaka kusvika kumatatu e12 kusvika ku15 reps nekumbomira padiki munzvimbo yepamusoro.

Dhonza-Kumusoro

Shandisa bhenji kana kusvetukira kubhawa kuitira kuti iwe uri munzvimbo yepamusoro yekukwevera-kumusoro nemaoko akakombama. Deredza muviri wako zvishoma nezvishoma sezvaunokwanisa pasi pekutonga kusvikira maoko ako akatwasuka. Chinangwa chemaseti matatu e4 kusvika ku6 reps, kushandisa masekondi matatu kusvika mashanu muchikamu chekudzikisa. Kamwe iwe paunogona kuita matatu seti e5 kusvika ku6 emvura reps, kufambira mberi kune bhendi-inobatsira kuburitsa-kumusoro.

Yakasungwa Dhonza-Kumusoro

Loop bhendi rekudzivirira kutenderedza dhonza-dhonza uye pinda muchiuno netsoka imwe, uchishandisa bhenji kana zvichidikanwa. Bata iyo yekudhonza-up bar uye kurembera kuitira kuti maoko ako nemakumbo atwasanuka. Kutanga kufamba nekukwevera mapepa ako epafudzi mukati kumusana wako. Sezvo iwe uchizvikwevera iwe pamusoro pebhawa, edza kusashandisa chero kumhanyisa kubva kubhendi. Kuita kuti chiitwa chiome zvakanyanya, shandisa rakatetepa bhendi. Ita matatu seti e6 kusvika gumi reps uchishandisa senge shoma rubatsiro sezvinobvira uchichengetedza fomu yakakwana kune yega rep.

3. Unoshandisa maoko ako.

Sekureva kwaCallaway, vakadzi vazhinji vanoedza kuvimba nesimba remaoko avo kuti vazvikweve ivo pamusoro pebhawa. Asi kurapa kudhonza-senge muviri unorema biceps curl ndiko kushata kufamba. Mushure mezvose, une mhasuru dzakakura musana wako nemapendekete dzinogona kuburitsa yakawandisa simba uye kufamba kupfuura mhasuru diki dziri mumaoko ako. Imwe yakasimba duo ndiyo latissimus dorsi ("lats"), ayo ari maviri mhasuru-akafanana mhasuru iyo inovhara iyo yakawanda yemusana wako. Mamwe makiyi epamusoro-mumuviri mhasuru parwendo rwako rwekudhonza-kumusoro imhasuru dzakatenderedza mapendekete ako, kana scapulae. Pamwe chete, ako lats uye scapula vanoumba rakasimba timu. Zvishandise!

Ita izvi: Inotevera nguva iwe paunoyedza kukweva-kumusoro, kungave uchibatsirwa kana kusabatsirwa, tarisa pakutangisa kufamba neako mapepa epafudzi pane kudhonza nemaoko ako, uye dhonza mapendekete ako mukati mako kumusana wako uye pasi kuenda kune yakatarisana nehudyu, anodaro Callaway. Kana iwe uchinetseka kudhirowa mapendekete ako kumashure, isanganisira masapular dhonza-kumusoro mune yako yevhiki nevhiki yekudhonza-kumusoro tsika. (Yakabatana: Gwara Rako Rekuita Dhonza-Kumusoro, Master Crow Pose, uye Zvimwe)

4. Unochitora sechiitwa chepamusoro-muviri.

Ehe, iyo lats uye scapulae ndiyo kiyi yekurovera yako yekutanga dhonza (ona pamusoro), asi ivo havazi zvese. "Kuti uite yako yekutanga kudhonza-kumusoro, muviri wako wese unofanirwa kunge uchishanda seyuniti yakawiriraniswa," anodaro Callaway. Izvi zvinoreva kuti iwe unofanirwa kudzidza maitiro ekubata kwete chete -akakosha makati uye scapulae, asiwo glutes, musimboti, uye kunyange makumbo.

Ita izvi: Paunenge uchiita yekudhonza-up kana chero yakagadziridzwa vhezheni, tarisa pakusimudza yako musimboti, kusvina glutes yako, uye kupendekesa tsoka dzako kuti upise gumbo rako mhasuru. Chinangwa chacho? Kuchengetedza muviri wako kuomarara sezvinobvira pese paunenge wakarembera kubva kubhawa.

5. Iwe unovimba zvakanyanya nemabhandi.

Iwe unogona kuyedzwa kusvetuka kwese kudhonza-kumusoro uye wongoshandisa yekumisikidza bhendi kuti ikubatsire iwe kuvaka kune yako yekutanga dhonza-kumusoro, asi mikana ndeyekuti iwe unongononoka kufambira mberi kwako. Sekureva kwaCallaway, bhendi rekupikisa rinopa rubatsiro uko vanhu vazhinji vanochida zvishoma: pazasi pekudhonza-kumusoro. Nekuda kweizvozvo, haumbowana simba rekukwevera iwe pachako masendimita mashoma ekupedzisira kusvika kumusoro, uko vanhu vazhinji vanokundikana nekudhonza-kumusoro. “Chikwata ichi chinogona kuita zvakanaka kana chikaitwa nemazvo, asi nekuda kwekuti vanhu vazhinji havachiite nemazvo, havambofambire mberi,” anodaro Callaway.

Ita izvi: Iwe unogona kushandisa bhendi, asi ingoita shuwa kuti waroverera mamwe mafambiro (yakatwasuka-ruoko kurembera, yakasungirirwa kurembera, scapular kudhonza-ups, eccentric kudhonza-ups) kutanga. Kushanda kuburikidza nekumwe kufambira mberi kunovaka simba uku uchidzidzisa maitiro ekubata uye kudzora ako lats, mapendekete mashizha, musimboti, uye kubwinya mukati memafambiro, zvichikuita kuti usanyanye kusvetuka uye kushandisa kukurumidza kubva kubhendi kuti uende pamusoro pe bhawa.

6.Yako kubata hakuna kusimba.

Kana uine dambudziko rakarembera pabhawa, unenge uine dambudziko rekuroverera kudhonza-kumusoro. Uye kamwe iwe ita tora yako yekutanga kudhonza-kumusoro, iyo isina kusimba kubata inokanganidzira kumwe kufambira mberi, kunyanya kana iwe ukaedza kuremerwa kudhonza-ups. "Kana kubata kwako kuri chibvumirano chako chisina simba, zvinokumisa zvachose," anodaro Callaway. Uye apo iwe uchinyatso kuvaka simba rekubata nekuita iyo yakagadziridzwa yekukwevera-kumusoro kufambira mberi, Callaway inokurudzira kuwedzera mune kumwe kubata-kwakatarwa kurovedza kuti ubatsire yako yekudhonza-kumusoro maitiro. (Heano zvimwe pane chikonzero nei zvichikosha kuve nesimba rakanaka rekubata.)

Ita izvi: Tora imwe kana maviri akabata-akasarudzika maitiro pakupera kwemaitiro ako katatu kana kana pavhiki.

Pinch-Grip Takura

Bata mahwendefa maviri madiki ekuyera (edza mashanu- kana gumi-mapaundi mahwendefa) uye uaname pamwe chete muruoko rumwe, uchiabata pasi parutivi rwako. Chigunwe chako chinofanira kunge chakanyatsopindirana nemahwendefa ari padivi padhuze nemuviri wako uye zvigunwe zvako zvakatenderedza zvakatarisana nerutivi rwakatarisana. Famba 25 kusvika 50 metres uchidzvanya mahwendefa pasi parutivi rwako. Chinja mativi. Dzokorora kweseti ye3 seti padivi.

Towel Hang

Bata dhonza-dhonza nemaoko ako akatarisa kure nemuviri wako. Rembera kubva pabhawa maoko ako akatambanudzwa zvizere, mapendekete pasi uye tsoka kubva pabhenji kana pasi. Bata kwemasekonzi gumi kusvika makumi matatu. Dzokorora zvikamu zvemaseti matatu.

Imwe-Arm Kettlebell Mabhodhoro-Kumusoro Bata

Bata kettlebell nechibato saka pasi pebhero rinotarisana nedenga. Benda ruoko rwako 90 madhigirii kuitira kuti kettlebell ive pamberi pemuviri wako. Kana zvichidiwa, shandisa ruoko rwako rwemahara kubatsira kudzikamisa kettlebell. Bata 10 kusvika 30 seconds wodzokorora kweseti yemaseti matatu. Callaway inokurudzira kutanga ne10- kusvika 25-pound kettlebell.

Dumbbell Takura

Bata dumbbell inorema muruwoko rwega-chega pasi nemativi ako. Pasina kurega torso yako yakasendamira kune rumwe rutivi, famba kwemaminetsi makumi maviri nemashanu kusvika makumi mashanu. Dzokorora zvikamu zvemaseti matatu.

Fat Gripz Curl

Wedzera Fat Gripz (clip-pane chinongedzo icho chinowedzera hupamhi hwechero bhaa kana huremu hwemahara) kune dumbbell uye ita yakajairwa biceps curl. Chinangwa che 3 seti dze8 kusvika ku15 reps paruoko. Callaway inokurudzira kutanga ne10- kusvika 25-pound dumbbell. Iwe unogona zvakare kushandisa Fat Gripz kune mamwe maekisesaizi chero nguva yaunoda kushanda kubata kwako.

Shoko Rekupedzisira Pahuremu hweMuviri

Kana iwe uine mafuta akawandisa emuviri, unogona kuzviwana zvakaoma kuwana unassisted kudhonza-kumusoro pane mumwe wako akasimba. Mushure mezvose, kuwanda kwemafuta emuviri wauinawo, huremu hwakawanda hwaunofanira kudhonza pamusoro pebhawa, anodaro Smith. Izvo zvakati, zvese zvinoenderana nemunhu. Semuenzaniso, mukadzi anogona kuyera makirogiramu 100 asi achinetseka nekudhonza-ups nekuda kwekuti haana kuvaka simba rake repamusoro-muviri kana kudzidza nzira yakakodzera. Zvichakadaro, mukadzi anorema zvakapetwa kaviri zvakapetwa anogona kuwana nguva iri nyore yekusvika pamusoro pebhawa kana aine simba repamusoro-remuviri uye maitiro. Hunhu hwenyaya? Usarega nhamba pachikero ichikudzivisa kudzidzira kudhonza-ups. "Icho chiitiko chehunyanzvi, uye maitiro anowanzo kurira zvese," anodaro Callaway.

Ongororo ye