Pump Body. Pump - chii ichi?

Les Mills - anozivikanwa boka vanodzidzisa vane makore hunobatsira ruzivo pakurovedza. Vakava noushamwari chaihwo mirayiridzo yakafanana pamuchinjikwa pakati maekisesaizi uye kushanda kunze vakasununguka Zviidzo yokurovedza muviri.

Ichi chinhu chitsva

Body Pump - nzira ano okudzidziswa, iyo nezvezvaiitwawo nokukurumidza mafuta kurasikirwa uye somugumisiro, uremu. It anganzi idzva kushanda nzira, zvinangwa zviri nokuramba kusvetuka uye miganhu, nokudaro vachikonzera kwete chete hapana chakaipa, asi kusimbisa nayo. Chisingafaniri kuvhiringidzwa "reebok Pampa" - nemugwagwa muchiso kuti shangu zvigadzirwa.

Mupepa zvose zviitwa kuti anoteererwa ane barbell kana dumbbells. Asi kusiyana chairwo wechirume Workout ari yokurovedza muviri, zvose zvinoitika pamwe yakawanda yokudzokorora uye hwokumhanyamhanya. Kwakadaro pampas-kudzidzisa hwapedyo tsandanyama kutsungirira anosika yakakodzera tsandanyama corset.

Mutinhimira music - kiyi akabudirira kudzidzisa

Sezvo mamwe marudzi dzakafanana kudzidzisa zvidzidzo zvinoitiswa pasi mutinhimira nziyo inotokonya tsinga uye kumanikidzwa kushanda nokushingaira. Fast music, Pump-kudzidzisa - uye zvakawanda kusika akakodzera nhamba hakudi chinhu!

Kana uchida kuva munhu mutete muviri, ipapo makirasi aya vakasikwa chete newe.

Kuti uwane mamwe mashoko pamusoro kudzidzisa pachavo

Body Pump - mutinhimira simba kurovedza. Aya nokuda nzira yaingowanikwa yokurovedza.

Kusiyana nezvimwe mhando Kurovedza kudzidziswa pamusoro yakadaro wokuwedzera mutoro haisi chete kushandiswa panguva kuurayiwa dzinokosha muviri, asi panguva dzose Workout. Kumboda ivo kurovedza chaiwo tsvimbo uremu kubva 2 kusvika 20 makirogiramu, zvichienderana padanho kurovedza ane mutambi.

Sezvo maminitsi muviri wokutanga kushandisa zviyereso, chinhu chakanaka ushamwari-uye up tsandanyama vainyatsotarisirwa. Zvikasadaro, unogona kukuvara.

Kuti maximize kushandiswa uye kunotadzisawo tsandanyama boka ose, akaita zvakasiyana-siyana kurovedza. Zvinonyanyozivikanwa:-siyana michina, kuminyuka, squats, miromo yesimbi pamusoro kubhawa.

Kazhinji chikamu kurovedza rokutanga kupedzera mumapoka makuru tsandanyama: zamu, kumashure, lumbar, gumbo. Zvadaro kune zviduku, somuenzaniso, tsandanyama ari maoko. Mugumo kurovedza yaitaura elaboration ari abdominal netsandanyama.

Anovandudza mweya uye kunosimbisa mwoyo

Kana basa iri muviri Pampa akaita zvakarurama, ipapo inokudziridza kwete chete netsandanyama. Kwazvo-dzakabudirira mumapapu, kufema. Beginners kazhinji kupfupika mweya kubva pakutanga mutoro maminitsi. Advanced dzokumhanya zvichaita Zvechokwadi kusanganisira kwako basketball kumhanya upenyu, uye zvinoita kuti chakakura kuwedzera kutsungirira kwavo.

Uyewo anovandudza kumwoyo nokuda kuramba kwebasa vatambi panguva nokudzidziswa.

Zvinobatsirei?

Sezvo muviri pampas - a yoga mutsetse kurovedza simba, ine maitiro zviri kudzidziswa, iyo inobatsira nekukura kwayo mukurumbira:

1. Kunyange zvakawanda basa aine mutoro pamusoro muviri ari muchimiro dumbbells kana barbells, kusimba uye uwandu repetitions vari zvakakwana guru. Kubatana uku simba uye kurovedza muviri kunoita kuti kuderedza uremu kwete chete, asiwo kuti kupa elasticity uye simba tsandanyama. Kubatana kwakadaro ndiko kunyanya chinobatsira vakadzi vanoda kutenga kuzorodzwa akanaka pamusoro magaro kana dzimwe nhengo dzomuviri.
2. Nokuti kuti muviri Pampa - kurovedza ndiro gwara umo hazvitombobvumidzwi kuita zvakafanana purogiramu anopfuura 3 months, kuti kudzidzisa mazuva vane zvibereko uye neodnoobrazno. Masayendisiti refu nekusimba kuti kurovedza tsandanyama munzira dzakasiyana, nomutambi kanoverengeka chakazoitika inotengwa uye mugumisiro mumwe Workout. Asiwo, kana iwe nguva dzose aite chete muviri, muviri anobvamburwa rinoshandiswa mutoro yakadaro, uye anotanga nguva kurega kunotanga, apo pakanga pasina budiriro.
3. Zvichienderana padanho kudzidzisa ezvidzidzo zvisingaperi maminitsi 50-60. Panguva ino, vanofanira kuita zvakasiyana-siyana muchiitwa kuti maximize kushandisa tsandanyama dzose muviri. Nokuda kusimba uye kukakavadzana pakati tsandanyama zvose muviri kunoitwa nevanhu nokukurumidza uye pamwero mukuru kupisa macalorie.
4. Pombi maekisesaizi zvakadaro ichiita mabasa akawanda kuti rinogona kukurira vaviri yemhando vatambi uye beginners. mutoro iri nyore chinjika kune zvakasiyana Zviidzo, izvo unouya Muchiitwa. mutsva Kazhinji kutanga duku dumbbell, riri kamuri (1.2-2 makirogiramu.). Vanotova kudzidziswa zvakakodzera muchishandisa romukova kana kwakanyanya dumbbells.
5. kwazvo zvakasimba kufadza zvichibvira mutoro. Recent repetitions neimwe muviri kunofanira achiperekedzwa tsandanyama kukundikana, izvo zvinoreva kuti tsandanyama kwakashanda pa 100%.
6. Nokuti vose zviitwa yaitwa ne kweimwe mutoro, kukundikana kutevera murairidzi, uyewo kutyorwa rworudyi Michina Implementation kunogona kuguma kukuvara. Naizvozvo kuranga mitambo kunge pakutanga.

Hazvina kuwana kuva "pumped"

Haufaniri kupomba hombe tsandanyama, vachishandisa nzira iyi yokudzidzisa. Kushanda pamwe optimum mutoro, chete kuwana zororo rakakwana. Usanetseka chii achava makuru, vachishandisa kudzidzisa barbell kana dumbbells.

Nguva dzose kwakakodzera kuyeuka kuti murairidzi havagoni zvakarurama kuziva mutoro aunoda. Nani munoziva nezvaanogona muviri wako, hakuna achakutorerai. Saka, kana uchifunga kuti kurema kushandiswa iri diki kana akanyanya guru, zviite nenzira yakakodzera nzira.

Wakapisa yakawanda macalorie

Paavhareji munhu anopisa 500-600 macalorie munguva Workout. Somuenzaniso, muna yokurovedza muviri, kushanda pamwe inorema Zviidzo, vatambi kuzvipisa 200-300 kcal. Asi kuti chaizvoizvo kupisa vaizviti uwandu macalorie zvaunofanira kuita zviitwa pamwe zvokudya zvakanyanya uye nepfungwa zvinoita uremu. Hazvina zvakakodzera kuita nokukurumidza kana kupfuura zvaunogona panyama pasina nokuputsa maekisesaizi michina.

mhedziso

Kana ukasarudza kuita mumuviri uye pampas vari mutsva, usaedza kuita zvisingabviri mukurovedza. Zvichida, iwe uchava wakapoteredzwa vatambi ruzivo vanogona Takudzai muviri wako akasimba zvikuru kupfuura iwe. Regai kuvatevera. Pump Body - haisi sangano kuti mumhanzi, iri mutoro mukuru kwazvo rose muviri.

Yeuka kuti Workout ose murege kurwa nevamwe Vamhanyi, uye pamwe amene zuro, pamwe usimbe ake. Isa chinangwa - kuvandudza zvabuda kuti iwe mapfumo muzvirevo muviri.

Wedzerai mutoro zvishoma nezvishoma sezvo simbisa muviri wako. Usatya kukumbira murairidzi mibvunzo.