Supersets - muchiitwa nokuti muviri wose. Mafuta kutsva Workout pamba

Chii chinonzi superset? Fat wokupisira muviri, nechinangwa kwete chete panguva yokuderedza yokufutisa asiwo kuunza chinoumba tsandanyama mu optimum matauriro, haagoni kuita pasina nemamwe muviri izvi zvakasikwa. Supersets akatungamirira kana kushanda zvakafanana tsandanyama kuti nzira dzinoverengeka, kana chinobudirira kusakarongeka siyana (kazhinji iri pakatarisana nhengo dzomuviri uye kashoma kushanda pamwe chete) tsandanyama panguva imwe chete, mune imwe chete maekisesaizi.

Sei ivo vachikubvumira nokukurumidza kubvisa mamwe macalorie? Izvi mafuta unopfuta vanga vaneta kumba vari yakaenzana maawa akawanda iratidzike seiri kubuda ari yokurovedza muviri, sezvo yaisanganisa mugumisiro wavo yekudyidzana Inowedzera kuti muviri uye anobvumira kuti kupisa macalorie kwete chete panguva ushandiswe kufamba, asi mumaawa mashomanana pashure pakuguma supersets. Saka, paavhareji mukadzi yairema 63,5 makirogiramu vachakwanisa kubvisa 306 macalorie pazuva, vachitevera chiitwa pasina kuita chinhu chaicho. All unofanira kuva, - peya dumbbells vane 2 kana 4 makirogiramu uye irambe chair.

Nokusimudza dumbbells ari pamateru

Saka unogona kutanga zvakanaka kuita supersets - muchiitwa muviri wose, mafuta rinopfuta Workout unofanira kuvaka panheyo uchidzokorora kubva yokumusoro muviri rezasi. Noruzivo kugwinya vanodzidzisa dzinorumbidza kutanga kuedza nokusimudza dumbbells mu Nemikwidza, vachibvumira mutoro kupa kwaye biceps mhasuru uye 93 muzana yokumusoro shure.

• Twasu, mira vako netsoka papfudzi-upamhi kunze uye vanobata munhu dumbbell.
• Bend mberi panguva akachinjikana kurudyi kutsigira akanga akaererana pasi utambanudzire maoko ako pasi, michindwe nechomukati.
• Simudza emaoko yakananga uye shure, paakauyisa dumbbells kune mbabvu. Usevere maoko enyu.
• Dzokorora 10-12 nguva. Mberi rinotevera chinhu.

Polumostik pamwe dumbbells

Ichi ndicho chikamu zvakaoma, apo ukapiwa inonyatsobudirira supersets rechipiri - anoratidza kuti muviri wose. Mafuta wokupisira muviri ndakarumbidzwa vashandi vanokwanisa, uye anosanganisira chinhu akadai dumbbell polumostik ane kuurayiwa nechinangwa kuwedzera mataurire pechipfuva tsandanyama, mapfudzi, magaro uye pazvidya.

• Wakabata imwe dumbbell neimwe ruoko, uvate kumusana kwako mabvi ako wakakotamira netsoka patambo pasi. Musimudzire maoko enyu pabendekete urefu, muchivabvuta kumativi, ipapo wakarerekera emaoko enyu panguva yakarurama pakona yorusvingo kusvikira emberi vakanga perpendicular pasi. The nezvanza kutarisa mberi.
• Simudza muhudyu magaro kure pasi kuitira kuti muviri kuumba yakarurama mutsetse kubva pamabvi kuti pamafudzi.
• Decorations chinzvimbo ichi, ruramisa maoko enyu sokunge kuedza kuwana dumbbells kusvikira pasirin'i. Kudzikisa pamapfudzi pasi.
• Dzokorora 10-12 nguva, mugodzoka kuita nokusimudza dumbbells ari pamateru. Rambai muchiita supersets (muchiitwa nokuti muviri wose). Fat wokupisira maekisesaizi nokungwarira uye inoda akawanda iterations, saka optimum mugumisiro inogona kubudirira nemhando chete pashure nhatu dzine vaviri vakati maatomu akafanana.

biceps curl they mu agere nzvimbo

Zvinonzi experimentally akaratidza kuti curl they aine dumbbell mu nokugara nzvimbo zvakawanda zvinobudirira pane imwe muviri, asi akamiswa. Kana ukashandisa vanhuwo cheya, unogona kushandisa 90 muzana biceps.

• Wakabata ane dumbbell neimwe ruoko, ugare pachigaro akatarisa shure, nokuti iyo inofanira kuiswa emaoko. Nezvanza anofanira Kusangana.
• Vanokunga emaoko ako, akapesanisa zvombo kune pamafudzi. Ruramisa.
• Dzokorora 10-12 nguva, uye ipapo mberi kune "diamond" kuti kungosunda kupota.

"Diamond" kusunda kupota

Kana uchida kupomba biceps enyu, triceps uye muchipfuva tsandanyama, iwe kashoma kuwana sangano kupfuura supersets - muchiitwa nokuti muviri wose. Fat rinopfuta Workout mushamiswe anosanganisira zvinhu zvakadai "diamond" kusunda kupota, izvo zvinoratidzwa rokuti hakusi chaizvo zvatinosiita ruoko chinzvimbo. nadzurudzo iyi inozivikanwa maekisesaizi kunoita kuti kudzidzisa nangananga tsandanyama kubudikidza 25 muzana rikurumidze uye dzichimhanya.

• First buruka pasi pachinzvimbo munhu dzakachinjwa kusunda kupota, sezvamakaropafadzwa muchanza zororo uye mabvi uye kudhonza maoko kuitira kuti muviri inoumbwa yakarurama mutsetse kubva pamafudzi kusvika mumabvi. Zvadaro kufamba nezvanza pedyo nepedyo, achivasiya chete pasi nerumbabvu keji. Thumb uye indekisi nomunwe ruoko rworuboshwe ikabata runoenzanirana zvigunwe kuruoko rwake rworudyi, kuti pezvakaita sekristaro kana nedhaimani. Kana iwe uri kuvimba zvakakwana mune nemano avo, zvinokwanisika kuti omesa chiitwa amire maoko nezvigunwe, uye kuva nokudaro nzvimbo kuti mureza kungosunda kupota.
• Vanokunga emaoko ako, achideredza chipfuva pasi. Dzokera pokutangira chinzvimbo.
• Dzokorora 8-15 nguva, ipapo kudzokera yapfuura chiitwa. Ita aronga zvinhu rave kusvika zvakaguma matatu pazvinhu.

How kutanga yako superset?

Kana uchida kushanda mamwe tsandanyama kana kupa mutoro dzimwe nhengo dzomuviri, sarudza chero peya yake kufarira muviri kugadzirisa mapoka tsandanyama uye Alternate navo mumakore mharidzo matatu. Fat unopfuta muchiitwa kuti muviri wose hadzishandi kuva itsva uye sazivikanwa; unogona kungoti humwewo pakati marudzi akasiyana crunches kana kugara kupota, kana chinangwa chako - azvaitwa nhau kana magaro uye pazvidya. Zvinogoneka kuti pashure shomanana kuita supersets, uchaona musiyano zvaioneka muviri wako siluetti.