Nokuti sei zvakawanda unogona kupomba mbongoro ari yokurovedza muviri uye kumba: tsanangudzo unyanzvi uye vanorumbidza

In ose nguva aiva oga ayo mitemo runako, izvo vanhu vachishuva. Remakore rechi21 Kunoonekwa kukura mumuviri basa, uye nokudaro, tsandanyama mureza, akangwara muviri. Uye ndiani, kana kwete vakadzi, vari kuramba varwi kuti akakwana nhamba? Pasina nokunyengedzera, chero angada kuva wakagwinya uye magaro akasungirirwa. Ekupedzisira ichakurukurwa. Ngatiedzei wofunga mubvunzo zvikuru nevanhu pamusoro akanaka hafu vanhu nokuti sei zvakawanda unogona kupomba mbongoro?

Kumba kana ari yokurovedza muviri?

Tisati tapindura mubvunzo uyu, zvakakosha kuziva kuti umo kurovedzwa kuchaitika. Options wedzeredzei. Kana kuuraya dzakatevedzana kurovedza pamusha kana iri yokurovedza muviri achitungamirirwa mumwe murairidzi kana kwete. Nei tichifanira kuita chisarudzo?

Chokutanga sei zvakawanda nepokuongorora workspace uye inobudirira Workout kunobva mhinduro yomubvunzo wokuti sei zvikuru nguva unogona kupomba pamusoro magaro. No chakavanzika tsandanyama kukura chete kana pasi vapinze. Dzimwe nguva pasina vanodzidzisa nyanzvi kupa zvakafanira kukanganisa tsandanyama hazvitomboiti. Saka, nokuti zvinoonekwa mugumisiro zvichaita vanoda nguva yakawanda.

Chechipiri, vamwe zviitwa vanoonekwa zvinorwadza uye zvinoda chaizvo kuita unyanzvi, izvo zvinogona kuratidza zvikuru anokwanisa nyanzvi. Kashoma, achipa magaro dzinonyengedza siyana, ungada kubatwa zvakafanana makakatanwa kana kurwadziwa nomuzongoza uye mapfundo.

Chechitatu, vachishaya kuti zvakawanda unogona kupomba mbongoro, uye yeuka kuti kune vazhinji kurovedza siyana kuti zvinoda systematization. Zvichitaurwa zviri nyore, unofanira kunzwisisa kuti achapiwa kukudziridzwa kwakavakirwa nomumwe unhu chitima uye kongiri mabasa.

Saka, kukurukura pamusoro, uye pashure pokunyatsoongorora zvose zvayakanakira nezvayakaipira vane kuona chii sokudzidzisa vachaparadzwa kwazvo akasununguka.

Zvinhu kukanganisa nokukurumidza zvabuda

Mukuedza kuwana sei mazuva mazhinji unogona kupomba mbongoro, vanofanira kufungawo zvinoverengeka chinangwa zvinhu. Idzi dzinosanganisira:

1. Masero ane Muviri kubatwa kune imwe muviri mhando.
2. Training Frequency.
3. The mwero kunzwisisa pakati aida mugumisiro. Pano tiri kutaura pamusoro chido sungisa tsandanyama ari magaro uye kuwedzera rusununguko kana kuwedzera vhoriyamu, kupa kuumba muchimiro Kutarira.

simba muviri

Kune zvitatu mhando bumbiro: ectomorph, mesomorph uye endomorph - musiyano mukuru pakati pavo ndiye kupanana zvinhu. Kubva zvino, zvichienderana katsika uremu kana mutete uye nokukurumidza mvumo zvabuda panguva kudzidzisa ari tsandanyama inopfumisa.

Ectomorphy siyana dzakaonda mapfupa katsika Ndinoonda nokuda nokukurumidza muviri, uyewo havaratidzi sezvo dzakabudirira musculature, zvakaoma kutanga.

Mesomorph - Yaunoti yendarama zvinoreva. Zvemitambo nomuviri, zvakanaka dzakabudirira tsandanyama, nyore amenable kurovedza. Apo mashoko akadaro kusika mufananidzo hope haisi kuoma

Endomorph kazhinji kurerekera kune corpulence. Ane rinorema, mapfupa paupamhi, anonoke muviri, uye havaratidzi dzakabudirira netsandanyama. Vanhu ichi mhando asati kuwana dzakabudirira tsandanyama, vachafanira kuita ziya pamusoro pesimba ravo uremu.

Saka, kutaura pamusoro sei zvikuru nguva unogona kupomba mbongoro, zvinofanira kurangarirwa kuti ectomorphs endomorphs uye izvi zvichava kuoma uye kuramba tichishanda pane mesomorphs.

tsandanyama budiriro

Standard zano iri kwetsandanyama ipfupi uye nhamba vakawedzera kubva repetitions pa zororo. Panguva iyoyo hatifaniri kukanganwa pamusoro uremu. With ichi mhando kudzidziswa pamusoro tsandanyama ndiyo kunonyanyisa zvazvinoita chete kana uchishandisa dumbbells, barbells nezvimwe weighting. Asi musanyanya vanoshingaira, uye tora chete impossibly yakakwirira uremu. Saka iwe kwete chete rikurumidze nguva zvinoratidza mugumisiro wokutanga, asi kukanganisa utano hwako.

Kazhinji, unogona kutaura nechivimbo zvakadini unogona kupomba mbongoro mu izvi ezvinhu. With uchirovedza muviri uye zvakarurama anhonga migumisiro zano wokutanga, paavhareji Akaonekwa pamwedzi. Kuchengetedza kugara zvazviri, uye zvinotora makore pakukwana.

achisimbisa tsandanyama

Kwete musikana ose kuvavarira yavo kusikwa glutes simba. Ruzhinji anoda sungisa navo chete zvishoma, zvichipa kupfuura dzose chimiro. Panyaya iyi, imwe uremu pamwe muviri kunodiwa. Kusimbisa vachafanira kuita uwandu repetitions uye mharidzo. Chii chichava zvakawanda, nani. Asi pazuva refu yezororo kwemasikati inofanira kukanganwa, zvimwe zvose basa vachauya chinhu. In nzira iyi, mwedzi pashure magaro kuva raichinja-chinja uye Taut, kuwana woita chimiro.

A shoma pemashoko okusuma

Nokudzidziswa chirongwa zvinosanganisira zvinobudirira muviri, inobvawo pane ukuru kubudirira nokupa zvandinenge chimiro uye kutaipa mhinduro yomubvunzo wokuti sei zvakawanda unogona kupomba mbongoro. Pano zvakakodzera kurishandura kuti mamwe vanga vaneta vari yakakodzera chete makirasi paruvanze, ukuwo vamwe zviitwa regai zvinoda chaiyo michina uye rubatsiro rwavanachiremba. Saka zvaizova zvakakodzera kugovera muchivigiro 2 marudzi, uye kunobva kwavari, kutaura panguva zvabuda zvinoonekwa.

Exercises kumba

Saka, zvinokosha muviri zvainanga kupomba magaro tsandanyama vari squats. Vanogona kuitwa vose uchishandisa weighting dumbbells kana barbells, uyewo vayo uremu. A inoshamisa chinhu ichi kuti anogona kuita zvose kumba uye yokurovedza muviri. Special kuoma hwokugadzira mano haina kuzvireva.

Pasinei chinhu chaiwo uye inobudirira zvikuru muviri, izvo zvinofanira kutanga kudzidziswa kuti dzikurukure magaro, asi overenga sei zvakawanda unogona kupomba mbongoro squatting, zvakaoma.

Chikonzero ndechokuti uwandu variables, izvo zvinosanganisira:

1. Kushandisa masimbi.
2. muviri okunatsiridza Kind.

Kana wokutanga kana kusatonzwa zvakajeka - vazhinji mutoro, dzakanga mugumisiro, wechipiri kunzwisisa ariega.

Forms of squat

Classic. Nokuti kwayo Implementation vanofanira kutora kutangira nzvimbo netsoka dzenyu papfudzi-upamhi kunze. Hands pamusoro chiuno, nzvimbo kana kufamba kuti chipfuva, emaoko kupararira zvishoma.

Iva nechokwadi kuti musana wako sandarara. Tanga zvishoma nezvishoma squat, munomimina tsandanyama ari magaro. Izvi kunyanya apo kusimbisa riri chitsitsinho. Usarega mabvi ako kuenda mhiri masokisi, kwete kukuvadza mapfundo nomuzongoza.

Kumbomira panzvimbo ino akamubaya shure kupinda panzvimbo yaro yepakutanga.

Yeuka kuti okupedzisira kudzokororwa inofanira kupiwa vachinetseka. Saka iwe kuona nezvainoita tsandanyama uye mubvunzo sei mazuva mazhinji unogona kupomba mbongoro squats, kurega kunetseka.

On imwe gumbo. Unogona kuva yakati omesa zvatinosiita vanogara kupota uye kupa zvakawanda kuomera tsandanyama ari magaro.

Original akamiswa. Arms akawedzera pamberi pake, rimwe gumbo amutswa. Zvishoma nezvishoma kudzikisa pachako, kuvimba chete rimwe gumbo. Yechipiri ruchatambanudzirwa mberi. Bata masekondi maviri panzvimbo ino uye udzokere yaro yepakutanga. Hands panguva nokupora anofanira kuva panguva vazvo.

Kana muviri sokuti zvakaoma pakutanga, unogona kuvimba maoko enyu shure uye nokuita squats nayo. Zvisinei, zvakaitwa anoitwa muviri kudukupiswa. Naizvozvo zviri nani kushandisa unyanzvi ichi nokuda kukura zvigadzirwa, asi kwete kuramba kushandiswa.

Deep squats pamwe masimbi. Pachiitwa ichi, uchada tsvimbo, riri pamusoro pamafudzi uye achaita se zviyero uye kutsigisa igwa kuramba takatsiga. Ita izvozvo mafungiro chaiwo squat, chete kudzikisa muhudyu sezvo yakaderera sezvinobvira, achivabata pamwe mhuru. Yeuka kuti musana inofanira sandara, tikarega shure zvishoma yokufeva uye mabvi voga. Chenjerai kuti havasi nokurebesa kudarika masokisi.

Kuvhiringidzwa anokupinzai refu, uye pashure vaviri vhiki uchaona kuti unenge wawana mhinduro yomubvunzo wokuti sei zvakawanda unogona kupomba mbongoro kumba.

Zviitwa zviri muhoro

Kana ukasarudza kutanga Workout chako yokurovedza muviri, ipapo kunetseka pamusoro yakarurama kuitwa havafaniri. A nyanzvi murairidzi Ichatakura Munhu chirongwa, izvo zvinosanganisira inonyatsobudirira nzira.

Basic muviri panguva iyoyo ichava kurwisa, kutapa tsoka shure pamusoro Simulator uyewo hyperextension. Chokwadi, usakanganwa pamusoro squat. Pamwechete murairidzi iwe otshlifuete unyanzvi, uye nokudaro zvinowedzera mikana kubudirira.

Mazvikokota vachataurawo iwe sei zvakawanda unogona kupomba mbongoro ari yokurovedza muviri. Kazhinji, tsandanyama vajaire mutoro, uye papera mwedzi chirongwa ane kuchinja zvachose. Ndiwo musiyano mukuru pakati kudzidziswa muna yokurovedza muviri uye kumba. Muchiitiko chokutanga, tsandanyama vanogara vakadzidziswa uye awane mutoro itsva. Kuenda mberi. Chechipiri - iwe vajaire mutoro, uye muviri zvisisina kutanga kuita.

Zvakaratidza kuti avhareji kubudirira sungisa kuti magaro, kurovedza muviri mumba, unogona kuva nemudzimai mwedzi, nguva dzose nani results. Kumba, rinooneka mugumisiro uchava anenge zvakafanana nguva, asi nokukurumidza kubata padariro kurega kunotanga. Vachafanira kupa tsandanyama dzako zororo uye ipapo kubuda chimiro, kuzodzosera wana nayo.

mhedziso

Mubvunzo sei zvakawanda unogona kupomba mbongoro, ari mumwe chinonetsa uye nharo nokuti zvinhu zvizhinji, iyo mugumisiro kunoenderana. Zvinofanira kufunga kuvabereki kubatwa, maekisesaizi midziyo yavo uye, chokwadi, zvinangwa kuti kubudirira.

Kana uchida sungisa kuti magaro, toning tsandanyama, ipapo mwedzi inofanira kuva kwakakwana. Uye kana chinangwa chako - bhuku ipapo kuvimba okuti kubva 3 months kuti gore.