Standard chirongwa kudzidziswa yokurovedza muviri kuti vanhu

Chirongwa iri kudzidzisa ari yokurovedza muviri vanhu - chinhu chaicho purogiramu yokurovedza muviri, izvo anosarudzwa inobva yomunhu remitemo, tsandanyama zvinhu uye zera kukura. Chinokosha kusarudzwa kuzvivako kwakadaro ndiko kutsungirira muviri uye pre-kurapwa. Nyaya ino kupa munhu Workout iri yokurovedza muviri varume, aimbovenga asina kuroorwa zvakakomba zvemitambo, uyewo zvakaoma kuitwa kuti unogona kuita kana tsandanyama vari akakanya uye vakagadzirira mberi kunetseka.

Saka, kutanga kunzwisisa kuti kuitwa nezuva rimwe, nokuti mwedzi mumwe. Zviri yakanaka beginners uye vaya kwenguva refu nguva vasingapindiri rinonetesa muviri. vanoronga akadaro kudzidziswa muna yokurovedza muviri uye zvakaenzana kutambanudza tsandanyama mapoka ose. Zvinofanira kucherechedzwa kuti anodiwa mutoro chichaitwa musi muviri wose munguva neimwe Workout.

Zvino zvakananga zvakaoma:

• The simukai pamusoro zvigunwe zvenyu - 15 nguva.
• gumbo flexion ari asingatani nzvimbo - ka12.
• gumbo ekisitenjeni kubva agere nzvimbo - 15 nguva.
• Vakabatirira nemizariro, simudza makumbo kuti madhigirii 90 (kana kwakakwirira) - 15 nguva.
• Achitsaudzira - 15 nguva.
• The nzvimbo akarara barbell bhenji wokudhinda kubva chipfuva - 10 nguva.
• Kubva akamiswa ari vachisimudza barbell biceps - 10 nguva.
• Kubva asingatani nzvimbo erudzi dumbbell - ka12.
• Kubva agere nzvimbo kuita dumbbell bhenji wokudhinda - 10 nguva.
• Rutoto pamusoro dumbbells kubva akamiswa - ka12.
• Vertical Rod (yakafara kubata) - ka12.
• Gumbo Press - 15 nguva.

Zvinofanira kucherechedzwa kuti chimwe nechimwe muviri zvakakodzera kuti govera 3 pazvinhu. Kana mutoro sokuti zvakare guru, nhamba pedyo anogona kuderedzwa 2; kana kukwana - kuwedzera kusvika 4.

Kamwe iwe akakanya, mukapinda simba rimwe Workout ari yokurovedza muviri varume, iyo pfungwa kupomba kuvhura tsandanyama boka. Pedzisai pazasi siyana anofanira kuva 3 pavhiki, nokungozorora dzinenge rimwe zuva. Mune wokutanga nezuva kurovedza anovandudza triceps uye chipfuva, rechipiri - musana uye mapfudzi, uye wechitatu - makumbo, mhuru uye biceps. Izvi zvinoita tsandanyama kuzorora kubva inorema paunenge uchishanda rumwe rutivi rwomuviri.

Zvino zvakananga pachake hurongwa kudzidziswa yokurovedza muviri.

zuva 1

• Chinokutsimbirirai mbariro - 15 nguva.
• wokudhinda French - 15 nguva.
• Avete pabhenji (rigone materu) dumbbell bhenji wokudhinda - 15 nguva.
• Kubva asingatani nzvimbo wokudhinda tsvimbo kubva chipfuva - 15 nguva.
• Kubva asingatani chakakwirira necheparutivi kuita dumbbell bhenji wokudhinda - 15 nguva.

zuva 2

• Thrust (mira) yakafara kubata - 15 nguva.
• Kutambanudza dumbbell neruoko rumwe (mu yakatenuka) - 15 nguva imwe neimwe.
• Dumbbell bhenji wokudhinda kubva agere nzvimbo - 15 nguva.
• Press tsvimbo kubva nokugara nzvimbo - 15 nguva.

zuva 3

• Squats - 15 nguva.
• Lunges ane barbell - 15 nguva.
• Deadlift - 15 nguva.
• The simukai pamusoro tiptoes (anoitwa kubva akamiswa) - 15 nguva.
• The simukai pamusoro tiptoes (anoitwa kubva nokugara nzvimbo) - 15 nguva.
• Kubva akamiswa nokusimudza dumbbells kuti biceps - 15 nguva.
• Muchiitwa pamusoro pabhenji Scott - 15 nguva.

A nokudzidziswa chirongwa zvakafanana mune yokurovedza muviri vanhu kunoita kwemwedzi mishoma kuvaka tsandanyama. Nhamba Nzira mumwe muviri hakufaniri zvishoma pane 3. Nokufamba kwenguva, mutoro inogona kuwedzera zvishoma nezvishoma - kuita kurovedza 4-5 pazvinhu.