Foot anoratidza nemashoko dumbbells: squats, lunges. A seti kurovedza, kuita unyanzvi, zano

Elegant ruyamuro muviri zvino kuva mumwe munhu. Beautiful tsandanyama iwe nguva dzose vanoda kuratidza vamwe, asi kwete vose anoziva kwavari kuvaka zvakanaka. Kakawanda, vose vakadzi nevarume kurovedza rezasi muviri, saka zvikuru rakagadzirirwa vanhu vakadaro kuti kushandisa makumbo pamwe dumbbells. Vanogona kuitwa kana ari yokurovedza muviri kana uri woga kumba.

Vanobudirira muviri nokuti tsoka pamwe dumbbells

vakwikwidzi vane ruzivo, Chokwadi, ziva sei kuva oga pachedu akakodzera chirongwa kunobva simba rako. It hazvo zvinosanganisira gumbo kurovedza pamwe dumbbells, kuburikidza paunogona kuve muridzi chic tsoka.

Beginners zvakare havazivi zvavari kuita kudaro pasina kubatsirwa nenyanzvi havagoni kurarama. Kuti kupomba tsandanyama ari makumbo, vanogona kuenda yokurovedza muviri, asi ichi mukana haisi zvose ipapo, naizvozvo, muchiitiko ichi, inoda musha yakatarwa kurovedza nokuda tsoka pamwe dumbbells. Below ndiyo yakanakisisa sarudzo, rinoshandiswa kwete chete nevatambi vechidiki, asi ruzivo. Zvinosanganisira Muchiitwa vari kushanda mumapoka tsandanyama zvakasiyana. Nokuti kwayo Implementation vanofanira kutora dumbbell, bonde, vakasununguka zvipfeko, uye nguva yokudzidza kuti makirasi.

kwoushamwari-up

A inokosha zvikuru usati kuita chero gumbo kurovedza pamwe dumbbells kumba unodziyirwa. Zvinotora hapana kupfuura maminitsi 15, saka kuti nahwo chero nyaya hazviiti. In Workout kunofanira kusanganisira:

• basketball pakarepo kuti miniti imwe chete kumutswa mabvi;
• panguva nokukurumidza kumhanya anenge 10 akasvetuka mberi;
• chinjana kava tsoka dzavo mberi, padivi uye shure;
• 20 anokwira pamusoro zvigunwe pasina zvimwe uremu;
• mureza tatamuka (amire uye agere);
• "Scissors" akamira (kuita chimwe rutsoka danho uye mumwe shure, unofanira gadziridza navo kusvetuka).

Pashure inodziya-up muitiro kwapera, inguva kutanga kuita gumbo kurovedza pamwe dumbbells. Zvinotevera kunzwisisa rinosanganisira lunges, squats, uyewo mamwe kurovedza akawanda kuti apedze kudzidziswa, achipa yokupedzisira dose of mutoro pamusoro gumbo tsandanyama.

Bulgarian kurwiswa

Vatsva vanoziva zvishoma pachiitwa ichi, saka ivo kashoma kuziva sei kuita lunges vane dumbbells kwakadai. Panyaya iyi, iyo anoshongwa dzakanga dzakatakura chipfuro netsandanyama.

Kuita zvakafanira kuti atore dumbbell mumaoko enyu, kudzokera sandara pabhenji kana cheya uye kuti danho mberi chete gumbo, uye tsoka kuwedzera wechipiri zvinofanira kuiswa pabhenji kana chair. The anotsigira gumbo inofanira kuva zvishoma hwakakungwa panguva ibvi, seri zvinofanira kuchengetwa kururamiswa, uye tarira dzose nguva kutuma pamwe.

Tora mweya, unofanira zvishoma nezvishoma kuwira pasi apo vaikunga anotsigira gumbo, uye panguva imwecheteyo tilting muviri mberi. Apasi ndiyo pfungwa uko anotsigira gumbo rorudyi zvinofambirana pasi. Zvadaro exhale uye vanofanira zvishoma nezvishoma kusimuka, asi kwete zvakazara ruramisa ibvi.

In vhiki yokutanga kudzidziswa beginners zvichava zvakakwana kuita 8-10 repetitions muna 2-3 pazvinhu. Kana vachava nyore kuita, zvakakodzera kuwedzera nhamba repetitions nokuda 5.

divi lunges

Kurovedza muviri, zvakakwana akashanda kunze quadriceps yehudyu, inobatsira chaizvo kwete chete nokuda kuvaka kwezvokufuka zvitarisiko, asiwo kusimbisa zvetsandanyama nemapfupa hurongwa.

Sezvaiitwa yapfuura muviri, runodiwa uremu dumbbells kuramba mumaoko avo. Danho rokutanga kutora nzvimbo musoja (twasu, vakagovera tsoka dzenyu pamwe chete), uye chengeta maoko enyu pamberi pake.

Imwe rutsoka nenzira unofanira kutora daro riri akaenzana kaviri noupamhi pamafudzi. Zvadaro tama kurema chimwe gumbo, zvishoma nezvishoma vakafugama panguva ibvi, panguva iyoyowo Kurega chiuno shure uye muviri akazendamira mberi. The shure apo lunging zvinofanira yokufeva zvishoma, uye mumwe makumbo - pachaenzaniswa. Kutaura yakadereresa pfungwa, unofanira kukurumidza kudzokera panzvimbo yayo yepakutanga, uye ipapo kushandura gumbo uye kudzokorora chetezvo.

Kuwanda seti uye reps vanofanira munyaya sezvinoitwa muzvirevo muviri.

plie squats

Zvino yava nguva kutanga kuita chaunofarira squats pamwe dumbbells. Vasikana, zviri squat mhando ichi chinoita basa rinokosha. Pashure kushandisa plies anogona kubvisa cellulite uye mafuta yakava tsandanyama. Nepo rinonzwika chinoshamisa vamwe nayo, kuita squats ichi mhando asingagoni chete vasikana. Varume regai kunotiyeuchidza kushandisa kutungamirira tsandanyama yayo uye glutes.

Kuti aite pachiitwa ichi vanofanira kutora rimwe chete dumbbell, asi zvikuru uremu. Zvinofanira anofarirwa mujinga nemotokari nemaoko maviri. Makumbo zvinofanira akaiswa pana pabendekete upamhi, masokisi kuwedzera nechekunze panguva madhigirii 45.

Pasina vakafugama musana wako nokuchengeta namabvi ake, anofanira kutora befu uye vanoburukiramo imwe squat kuti chinzvimbo apo pechidya uye mupambare vanoumba unopinza zvakanaka angled. Panguva ino, unofanira kuramba nokuti anenge 3-5 masekonzi, nguva yose pasi mupfungwa. Ko exhale uye kukwira yepakutanga nzvimbo pasina kuswatura makumbo kusvika kumugumo.

Start inokurudzirwa kuita squats plies ne 2 anoita 5-8 reps. Mukurovedza mumwe vaivapo ifarirwe kuwedzera nhamba repetitions 1.

squat

Asi mumwe squats vakakwana pamwe dumbbells vakadzi nevarume. Vanozivikanwa vose, vanhu vakawanda kudaro vari kuita zviitwa izvi sezvo muviri mangwanani. Squat zvinobudirira kuita pamusoro quadriceps pazvidya uye magaro. Zvava nzira huru squats, izvo kwete wose anogona kuisa pamba.

In neimwe ruoko kutora dumbbell zvinofanira kuva murwi kwakakwana uku akabata kwazvakarerekera kubata, akatendeuka maoko ake kune muviri. Feet kuronga zvishoma kupfuura pabendekete upamhi, zvigunwe zvishoma kuparadzira oga, uye maoko dzinofanira akadarikira pamwe muviri.

Ruramisa shure kwako uye tora mweya, unofanira kutora panguva iyo chiuno shure uye kutakura squat, vakafugama vose pamabvi. Kusvika parallelism nechiuno uye pabonde, vanofanira exhale uye zvishoma nezvishoma kudzokera kutanga chinzvimbo nokuita achapesana naye zvitsitsinho ake. Achisvika yakakwirira, hazvina zvakakodzera kutwasanudza makumbo zvakazara.

Somunhu nyore muviri, uchafanira kuitakura yakareba kupfuura yapfuura vavo. Beginners vasati yakatanga tsandanyama, unofanira kutanga 3 rinovira, mumwe nomumwe aine 15 repetitions. vhiki ose uwandu repetitions zvinofanira yakawedzera anenge 5-8 nguva. More ruzivo vatambi vanoda kuramba chimiro vavo kumba, unofanira kuita 3-4 anoita 25-30 repetitions.

More zviitwa

Kuwedzera huru, panewo zvimwe zviitwa vane uremu kuti makumbo uye magaro. Vanofanirawo kuteerera, nokuti uchava kupera upi Workout wakakwana.

zviitwa vakadaro dumbbells nokuti tsoka tsandanyama inokurudzirwa kuti beginners uyewo nyanzvi kuti ubereke mugumisiro.

akafa Rod

Chokutanga muviri wakafa muedzo, iro rinoitwa pasi yakarurama Makumbo nokushandiswa dumbbells. Chinotaura pamusoro elaboration tsandanyama ari magaro uye shure yehudyu.

Kunhonga mumwe dumbbell, akamira vakarurama uye yokuderedza mashizha, zvakakodzera kuisa tsoka hudyu-upamhi oga, prognuv shure lumbar nomuzongoza. Maoko dumbbells zvinogona kuitwa kana pamwe pamuviri, kana pamberi pake. Mabvi vanofanira kuva nechokwadi kusunungura mukotamise zvishoma. Panguva traction zvakakodzera kutarisira chete mberi, vonyanya kuita zviitwa pasina kutsauswa nezvinenge zvaitika.

Tora mweya, unofanira kuteura muviri wako mberi, dhonzai shure uye muhudyu panguva imwe chete kuchengeta mabvi ako achiri. Dumbbells wakachengetwa imwe kure apasi gumbo. Panguva ino, tinofanira kuvavarira tsandanyama panguva yakaderera pfungwa, wakati vaiti nezvenzvimbo maviri masekonzi, asi hapana zvimwe. Next, unofanira kuita kwakanaka mweya uye zvishoma nezvishoma kumuka pokutangira chinzvimbo. Wokupedzisira anotaura nezvemamiriro rutapudzo pamusoro mashizha.

deadlift

yechiitwa itsanangudzo shanduro mureza tsvimbo danda. Vazhinji mutoro ari kuita anoenda tsandanyama zviri shure uye makumbo.

Akapfugama yakadzika squat chinzvimbo, unofanira kutora rimwe zvakananga grip dumbbell mumaoko ose. The shure kuva akarurama, unofanira kudzvinyirira tsandanyama ari core. On the exhale, unofanira kubuda kupora. Zvakajeka kutora kutanga chinzvimbo, zvinodikanwa nechinzvimbo tsoka kupfuura pabendekete upamhi, vanobwembura nechemuchiuno uye maoko ezasi pamwe anoshongwa.

Kuunganidza simba rake, unofanira kuita mberi rakaonda, apo panguva retracting kuti chiuno uye achipfugama yenyu. Kana dumbbell kuti kubata mabvi, vanofanira zvishoma nezvishoma kudzokera panzvimbo yayo yepakutanga, tanga kugadzirisa mabvi, uye chete ipapo kuswatura musana wake.

The ribude pane zvigunwe

Simple muviri zvainanga kusimbisa mhuru tsandanyama, hunogona kungoparara kunze ari yokurovedza muviri, kumba, mumugwagwa. Hazvina yakanaka kwete chete kuti vanhu kubatanidza upenyu hwake kuti mutambo, asi kune avo Unokunda rebei zuva netsoka.

Achienda dumbbell, akamira akarurama uye ndichisveerera ake maoko pamwe pamuviri, kuti rutsoka anofanira papi kuti chitsitsinho achivimba vamire pasi. Makumbo zvinofanira rakasanganiswa zvishoma kupfuura papfudzi upamhi.

Exhale tinoda uchinonoka sezvaunokwanisa kusvikira kufadza kumusoro nezvigunwe, kuchiguma, kunonoka munenge mumwe masekonzi maviri. Ipapo anofanira fema uye zvishoma nezvishoma kusvika pokutangira chinzvimbo. Zvinokurudzirwa kwete kubata pasi pamwe zvitsitsinho ake ose nguva kuchengeta gumbo tsandanyama nerongo, asi kana iwe urambe wakatsiga haina kuwana pakutanga nguva, zvinogona sokuvapo kubata pechiso pazvitsitsinho.

Panguva tiguu hakudi Vanokunga mabvi ako, nokuti iyi, maekisesaizi rava squat uye, naizvozvovo, zvinozoita haangavi kuwanikwa. Kana kutsvakwa, anogona kuitwa rinobuda haaiti pakarepo patsoka zvose, uye mumwe, rakatumbuka wavo pashure imwe nhamba repetitions.