The chikuru akagadzirwa muchiitwa vari yokurovedza muviri nevasikana

Kana uchida kuva kwete tetepa uye zvemitambo muviri, ipapo panzira chinangwa here zvechokwadi kuti kuongorora yokurovedza muviri. Pashure pezvose, kudya zvinovaka muviri uye kudya haangatenderi kukubatsira inzwi tsandanyama uye ganda, sezvo zvichaita kuti zvakanaka kurovedza. Pane zvisizvo kuti boka kurovedza vari yokurovedza muviri haibatanidzi basa vakadzi vane mamwe uremu. Izvi imhaka yokuti vakadzi vazhinji vanotya ndanyanyokwidziridzwa tsandanyama, asi mukadzi physiologically havagoni kuva saizvozvo nokuti kushaya testosterone pamuviri. Saka, pamwe kurema zviitwa chete kubatsira kuti inzwi flabby tsandanyama uye kuvaka simba uye kutsungirira.

Munhu akagadzirwa muchiitwa ari yokurovedza muviri kubatsira vasikana kuumba anokwanisa anodzidzisa, asi iwe unogona kusarudza chirongwa pachavo. Pamberi kutanga chaiyo nemakirasi zvakakodzera kuona kurovedzwa zvinangwa uye kuongorora mamiriro nezvavanenge chimiro. Kune mhando dzakawanda zvirongwa zvainanga uremu, kuwedzera kwetsandanyama, kuwedzera mukuru kugwinya, nokuomesa uye tichigumisa zororo. Zvakakosha kuyeuka kuti chero kuekisesaiza vakadzi vanofanira nguva dzose dzinosanganisira: ushamwari-kumusoro, chikuru chikamu chechikamu uye ndichisveerera kurovedza. Uyewo vanofanira kuteerera mitemo yokurovedza pamusoro simulators, kunyanya vari kusarudzwa uchishandisa uremu. Pano, zvose nomumwe. Nokuti mumwe Simulator anofanira kusarudza uremu yamuchakwanisa musaita asingasviki 10 asi kwete kupfuura 25 repetitions. Zvikasadaro musingadi kuwana mugumisiro kana, kana kukuvadza mhasuru epfungwa.

Pane chinhu chinokosha akagadzirwa muchiitwa vari yokurovedza muviri kuti vasikana vanenge vachangobva kudzidziswa uye vanofanira kugadzirira pachavo kuti uwane kushushikana mupfungwa. chirongwa ichi chakagadzirirwa kuwedzera mataurire muviri wose netsandanyama. muviri mumwe kuita "zvose nzira", asi kwete kupfuura 20 repetitions, saka kurema iri kugadziridzwa nomumwe. Zvakakwana 3-4 mharidzo. kosi iyi rakagadzirirwa 2-4 mwedzi.

• gumbo runonditsikirira unokosha Simulator vachisimudza papuratifomu;
• gumbo flexion ari Simulator;
• kukava tsoka dzavo kurutivi (kuwedzera kutiita kushanda pamwechete weighting);
• gara-ups navanopinda gumbo pani pamusoro dumbbells (plies);
• simuka ngaatarire supine tsoka (kudzidza rezasi venhau);
• Achitsaudzira avete pabhenji (kudzidza yokumusoro wokudhinda);
• Rod chinjikira uye kutwasuka inoperera kusvika zamu;
• Matangiro Aungaita matanda vamire;
• hyperextension.

Mushure unofanira omesa chirongwa uye tora kufambidzana mapoka tsandanyama. Kuti aite izvi, pane-zuva matatu yakatarwa kurovedza vari yokurovedza muviri nokuda vasikana, iro rakagadzirirwa pakarepo uremu uye kunoratidza humwewo kwemashoko zvakasiyana nhengo dzomuviri. Worth achirinda 3, uye kana pane akasununguka nguva, 4 nguva pavhiki, rakatumbuka pakati kurovedza uye zororo mazuva kuwanazve.

zuva rokutanga

• squat aine barbell ari Simulator Smith;
• deadlift dumbbells kana barbells (hazvo kuita pamwe yakarurama makumbo);
• Rod yakafara (kana paavhareji) kubata yokumusoro chikwata kuti zamu;
• gumbo curls ari Simulator;
• kweva rimwe dumbbell kuti bhandi zororo pamusoro pabhenji;
• bhenji wokudhinda barbell kana dumbbells avete pachipfuva chake;
• ruminant yakananga ruoko dumbbells ari pamateru.

The zuva repiri

• bhenji wokudhinda;
• Rod yakafara (kana paavhareji) kubata yokumusoro chikwata kuti zamu;
• bhenji dumbbells maviri zvichikwira (avete pabhenji);
• kweva rimwe dumbbell kuti bhandi zororo pamusoro pabhenji;
• Rod rakamanikana kutaba yokumusoro chinogumbura kusvika zamu;
• ruoko mashoko dumbbells kana ari Simulator (shavishavi);
• romumwe;
• traction kuti bhanhire rezasi misa.

The zuva retatu

• Kurwisa pakarepo (mu inofamba) pamwe dumbbell;
• deadlift dumbbells kana barbells (hazvo kuita pamwe yakarurama makumbo);
• kukava tsoka dzavo kurutivi (kuwedzera kutiita kushanda pamwechete weighting);
• gara-ups navanopinda gumbo pani pamusoro dumbbells (plies);
• bhenji dumbbells maviri zvichikwira (agere pabhenji);
• dumbbell miviri divi maberekero avete pabhenji;
• kusundira kupota kubva pabhenji neizvi kutaba;
• Rod repasi misa triceps.

Sezvo chero seti kurovedza nokuda kamuri, usakanganwa pamusoro Workout. Nokuti kudziyisa kuchaita zvakakwana maminitsi 10 wekusimbisa muviri, kushandisa bhasikoro kana tambo. Kana mangoti ukanzwa ziya shoma, unogona endai huru chikamu. Pashure Workout, usaregeredza achitambanudza, izvi zvichaita kupfavisa kwazvo tsandanyama rakatevera zuva.