Kurera Kudzidzisa 101

Zvemukati

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Nei uchirema?

Zvikonzero zvitatu zvekuita nguva yekudzidziswa kwesimba

1. Dzivisa osteoporosis. Kuramba kudzidziswa kunowedzera kuwedzera kwemapfupa, izvo zvinogona kudzivirira kurasikirwa zvine chekuita nezera.

2. Chengetedza metabolism yako yakagadziridzwa. Mhasuru inoridza mafuta ecalori kupisa-wedzera zvimwe, pisa zvimwe.

3. Tarisa mutete. Pondo yepondo, mhasuru inotora nzvimbo shoma pane mafuta. Simbisa mhasuru uye iwe uchaonekwa sowakaonda.

Gym Taura

Mutsva pakusimudza? Dzidza chirevo uye iwe unozonzwa mushe pamba mukamuri yekurema.

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.

Nzira dzeKuremera Imba

Kunyangwe makirabhu ehutano aine kodhi yemafambiro, jimu yega yega ine mitemo isina kunyorwa zvakare.

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 masimbi ako. 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.

4 Matipi Ekubatsira

Maitiro akareruka ekuti uwane zvakanyanya kubva mukudzidziswa kwesimba

Simudza sezvauri kureva. Kana iwe uchikwanisa kuita yakanyanya kuwanda nhamba yeanokurudzirwa reps (kazhinji 10-12) pasina kunzwa kuneta, wedzera mapaundi (10-15 muzana panguva). Kana iwe usingakwanise kupedzisa huwandu hudiki hweakakurudzirwa reps (kazhinji 8), dzikisa huremu mu 10 muzana increments kusvika wagona. Yako yekupedzisira 1 kana 2 reps inofanirwa kugara ichinzwa yakaoma, asi inogoneka.

Balance muviri wako. Kuti ubvise kukuvara, gadzira chitarisiko chakanyanya kuenzanisa uye ona kuti une simba rezviitwa zvako zvaunofarira, ita maekisesaizi emapoka emhasuru anopikisa. Pakati pemaitiro ako evhiki nevhiki, kana iwe ukashanda iwo maquad, semuenzaniso, ita maekisesaizi emisidzo yako zvakare. Izvo zvinoshandawo kune biceps uye triceps, chipfuva uye kumashure uye kuzasi kumashure uye abs.

Edza kusanganisa zvinhu kakawanda. Maererano neongororo yakabudiswa mu Journal of Strength uye Conditioning Research, vanotungamira avo vakasiyana huwandu hwema seti uye reps kubva ku Workout kuenda ku Workout vakaona hukuru hwesimba hunowana kupfuura gumi nemaviri mavhiki kupfuura avo vaiita pamwedzi tweaks.

Blast macalorie ane masekete. Ita seti imwe yekufamba kwega kwega mukubata kwako, pasina kuzorora pakati pekurovedza muviri. Dzokorora dunhu kamwe kana kaviri uye iwe uchapisa kusvika mazana matatu emakori mukati muhafu yeawa zvinopesana ne150 kubva pane zvakajairwa huremu tsika.

Nzira dzekuchengetedza

Chenjedzo iwe unofanirwa kuziva nezvayo usati wasimbisa simba.

Nyatsoteerera fomu Fomu yakanaka yakakosha pamhedzisiro yepamusoro uye yekudzivirira kukuvara. Deredza kuramba kana kuita reps shoma kana iwe usingakwanise kuchengetedza kuenderana kwakaringana kana urikushandisa simba kusimudzira huremu.

Zorora zvakakwana Kunyanya kukoshesa iwe kudzidzisa, iyo yakawanda yekudzoreredza nguva iwe yaunoda; zorora maawa makumi mana nemasere pakati pekushanda. Kuwedzeredza tsandanyama dzako kunogona kuderedza kufambira mberi kwako kana, zvakatonyanya, kukonzera kukuvara. Kana iwe uchiri kurwadziwa mushure mezuva rekuzorora, zorora rimwe zuva kana maviri usati warova zviyero.

Mira kana uchinzwa kurwadziwa Tsandanyama dzako dzinofanira kunzwa dzichipikiswa nerekupedzisira rep, asi haufanirwe kunzwa chero kurwadziwa mumajoini ako.

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