Kudzora uremu

Zvemukati

• Ongororo ye

Joy Hayes haasi mukadzi anonamata zvakanyanya, asi kukurudzira vatambi vake vechikadzi muYunivhesiti yeKansas mukamuri yekurema, murairidzi wesimba anowanzo taura chikamu chemuBhaibheri kubva kuna Zvirevo 31: "Anovaka maoko ake nesimba."

"Ndinofunga kuti zvakanaka chaizvo kuti kunyange Bhaibheri rinoti vakadzi vanofanira kuva nemaoko akasimba. Uye zvinovakurudzira chaizvo, "anodaro Hayes, mutevedzeri wemutungamiri weku UK wesimba / conditioning. Iye anogara achitsvaga nzira dzekumisikidza vakadzi kusimudza zviyereso. Vamwe vevatambi vake vepamusoro tennis uye vatambi vemitambo vanonyara kubva pazviri, nekuti havana kujairana nemidziyo kana kutya kukwira.

"Havazive kuti vakadzi vazhinji vanovaka muviri vanodzidzisa maawa matanhatu pazuva uye vanotora zvinowedzera," anodaro. Izvi uye nezvimwe zvisirizvo zvinotungamira vakadzi vazhinji kushandisa zvisina kukwana simba miitiro. Saka takakumbira Hayes kuti agadzire imwe ine chokwadi chekukupa iyo yakasimba, inoyevedza mhinduro yauri kutsvaga. Uye izvi ndizvo.

Iyi tsika inopa yakaenzana nguva kune yepamusoro uye yezasi muviri. "Vakadzi vazhinji vanodzivirira kudzidzisa muviri wavo wepamusoro," anodaro Hayes, "asi kana uine mapendekete akatsetseka uye akajairika, chiuno chakaenzana nevakadzi, chiuno chako chinoita senge chakakura. Chipfuva chakakura, musana nemapendekete zvinoita kuti muviri wako wepazasi uoneke wakatsiga."

Muitiro uyu unosimbisawo kurovedza muviri kwakawandisa senge squats uye mapapu, ayo vakadzi vazhinji vanodzivirira mukufarira iwo anotarisa mamwe mapoka emhasuru. Aya mafambiro anoda kubatana kwakawanda kupfuura gumbo-rakakombama kana michina yekuwedzera gumbo asi zvakare chengetedza nguva nekushanda mapoka emhasuru akati wandei kamwechete. Ivo vakaita sekufamba kwatinoita muzviitiko zvezuva nezuva.

Paunenge uchiita chiitiko ichi, usashandise dinky dumbbells diki - imwe mhosho yakajairika pakati pevakadzi vanotya kukura zvakanyanya. Kuita matatu seti e10 kudzokorora hakuzoshandure iwe kuva Arnold Schwarzenegger. Musi wechisere, wepfumbamwe uye wegumi reps, iwe unofanirwa kusvika padanho rekusagadzikana kushoma kwakachengeteka uye unzwe senge, "Ah zvangu, handizive kana ndichigona kupedzisa izvi!" Nekungopokana nemhasuru dzako ndipo paunowana mibairo - muviri wakasimba, une toni uye kusimba kwehukuru hwemuBhaibheri.

The plan

Sarudza nhanho yako

Iwe uri mudzidzi kana iwe wakadzidziswa uremu kweisingasviki mwedzi mitatu; pakati kana wanga uchisimudza kaviri pavhiki kwemwedzi mitatu kana kupfuura; uye ruzivo kana wanga uchisimudza 2-3 nguva pasvondo kweinopfuura mwedzi mitanhatu.

Frequency

Vanosimudza uye vanosimudza vepakati, ita ichi kurovedza katatu pavhiki, uchizorora chero zuva pakati pekushanda. Vanoziva vanosimudza vanogona kuita zvakafanana, kana 4-mazuva akapatsanurwa maitiro: 2 mazuva epamusoro muviri / abs; Mazuva maviri ezasi muviri.

Kudziya-pasi/Kutonhodza-pasi

Kutanga yega yega yekurovedza muviri ne5-10 maminetsi eepasi-akasimba cardio basa senge treadmill inomhanya, kufamba nekukurumidza kana kusvetuka tambo ine boxer shuffle. Wobva waita imwe seti yechiitiko chimwe nechimwe cheab. Kana iwe uchinzwa kuomarara, tambanudza zvishoma. Bata yega yega yakatambanudza kwemasekondi gumi; kusunungura. Dzokorora kaviri, uchiwedzera huwandu hwekufamba nguva imwe neimwe. Pedzisa yega yega yekurovedza nekutambanudza, uchibata yega yega yakatambanudzwa kwemakumi maviri nemakumi matatu emaminitsi pasina kubhowa.

Kutanga

Kwemavhiki 4-6, ita zvinofamba 1-8 muchirongwa chakanyorwa. Zorora 1-2 maminetsi pakati pemaseti. Mumwedzi wekutanga wepurogiramu, wedzera uremu hwako kanenge kaviri. Gara uine chokwadi chekuti huremu hunorema zvekuti unoneta kana wasvika rep 10. Pakudzokorora kwega kwega, buritsa mweya pachikamu chakaomesesa chechiitwa.

Novice

Ita seti imwechete ye gumi reps pachiitiko chega chega. Tarisa pane hunyanzvi; uri nani pakuita mashoma reps nenzira kwayo pane kuita gumi nechimiro chisina kusimba. Paunokwanisa kuita seti yegumi, wedzera seti yechipiri. Kana uchinge wagona kuita 2 seti dzegumi zvakanaka, tungamira kune yepakati.

Zvepakati

Ita 3-4 seti yegumi reps pakuita kwega kwega.

Ndine ruzivo

Ita 5-6 seti yegumi reps pachiitiko chega chega.

Ab basa

Panguva yega yega yekurovedza muviri (kana kaviri pasvondo kana uchiita zvakapatsanurwa tsika, ita 2-3 15-rep seti yeab kufamba. Edza crunches, reverse curls, kana iyo Half Jackknife: Nhema wakatarisana, makumbo akatwasuka mumhepo zvinoenderana nehudyu; chibvumirano abs uye svikira tsoka dzako; kusunungura uye dzokorora. Shanda kusvika makumi maviri neshanu reps.

Kufambira mberi

Mushure memavhiki mana kusvika matanhatu, kana wakawedzera uremu hwako kaviri mumwedzi wekutanga, chinja kune mamwe mafambiro akanyorwa. Iwe unogona kudzikisa uremu hwako, asi paunodzokera kune yekutanga maekisesaizi 4-6 mavhiki gare gare, iwe unozokwanisa kusimudza zvakanyanya. (Chengeta chinyorwa.)

Cardio

Pamusoro pechirongwa ichi, ita anokwana mana kusvika mashanu-maminetsi makumi matatu ekurovedza muviri pasvondo, kusimba kwakasiyana uye zviitiko.

Gym kutaura

Shanda mu: Kuchinjanisa seti nemumwe munhu pachidimbu chemudziyo. Kana mumwe munhu ari kushandisa muchina, unogona kukumbira "kushanda mukati." Iyo inonyanya kushanda pamichina ine huremu stacks nekuti unogona kushandura poundage nekungofambisa pini kune rimwe gomba. Kana iwe uchifanira kurodha mahwendefa mukati nekudzima, zvirinani kumirira kusvikira mushandisi apedza.

Kuisa kwakanyanya: Kuita maviri kana matatu maekisesaizi akasiyana pasina kuzorora pakati peseti.

Kudzidziswa kwedunhu: Kuita "dunhu" rose remaekisesaizi nekuzorora kushoma kana kusavapo pakati peseti, wozodzokorora dunhu. Masekete akanaka nekuti anochengetedza nguva uye anoita kuti mhasuru dzipore paunenge uchishanda mhasuru dzakasiyana. Nekudaro, iwe pamwe haufambire mberi kusimudza huremu hwakawanda kunze kwekunge iwe waita akawanda maseti ezviitwa.

Kupatsanura maitiro: Chirongwa chesimba umo iwe unoshanda mamwe mapoka emhasuru pane rimwe zuva uye mamwe rimwe zuva.

Patsanura: Kusarudzira rimwe boka remhasuru.

Hypertrophy: Zviri nyore, kuwedzera kwehukuru hwemhasuru.

Kubatira: Chikamu chetsandanyama chinokurudzirwa panguva yekumwe kurovedza muviri.

Mitemo yekamuri rehuremu

Kunyangwe makirabhu ehutano ane kodhi yemaitiro. "Jimu yega yega yakanyora uye isina kunyorwa mitemo," anodaro murairidzi wezvesimba Joy Hayes, M.S., C.S.C.S. "Zvakakosha kudzidza mitemo iyi kuitira kuti iwe pamwe nevamwe vemujimu muve neaplesant Workout."

1. Goverana midziyo. Paunenge uchizorora pakati peseti, usadzika musasa pamushini. Rega mumwe munhu aite seti pakati. Kana iwe uri pane yako yekupedzisira seti uye wakagadzirira kuipedza, enda mberi. Kana mumwe munhu akamira padyo nemuchina, bvunza kana ari kuushandisa usati wasvetukira mberi.

2. Usaungana. Siya nzvimbo yemunhu ari padyo newe kuti asimudze maoko ake kwese kwese.

3. Usavharidze girazi. Edza kusavhiringidza maonero evamwe.

4. Nguva dzose takura tauro. Pukuta ziya rako pamabhenji awakashandisa.

5. Usasanganise tsime rekunwa. Usati wazadza bhodhoro rako, rega munhu wese mumutsara atore chinwiwa.

6. Dhibhora rakachengeteka. Vayambuke kana kuti vamise vakamira pakati pemaseti kuti varege kumonera zvigunwe zveumwe munhu.

7. Usadonhedze zviyero zvako. Pane kudaro, zviise pasi kana wapedza neseti.

8. Isa zviyero kumashure kwazviri. Bvisa mahwendefa ese anorema kubva pamabhero nemichina, uye dzorera madumbbells kunzvimbo yaanosarudza pane raki. Usanamatira 10-pounders uko 40-pounders inoenda.

9. Usatore bhegi rekurovedza muviri uchitenderedza.

Ongororo ye