Iyo simba rekurovedza muviri Ivo vanoita kuti basa remhasuru riome zvakanyanya, nekuwedzera huremu kana kuramba kufamba. Ivo vane kugara kwekushandisa mutoro wepanyama sechinhu chinogoneka, saka kurovedza hakuzogara kwakafanana kune iye anoita.
Kazhinji a kujairika munguva, nenzira iyo huwandu hwenhevedzano nekudzokororwa hunowedzera kudzamara vhoriyamu yesimba yadzorwa neyakareruka, uyezve muviri unogadzirirwa tsika yekudiwa kukuru maererano nehuremu.
Vanhu vazhinji vanoita kurovedza muviri kwesimba vanowanzozviita vachishandisa mhando mbiri dzakasiyana: dumbbells uye iyo michina yekuvaka muviri. Iyo yekutanga inowanzo bvumidza kushanda boka remhasuru panguva imwe chete, nepo iyo yekupedzisira ichibatsira kushanda chaiyo mhasuru iri yoga.
Onawo:
- Kutambanudza maekisesaizi
- Kuchinja maitiro
- Warm-up zviitwa
- Kuenzanisa uye kubatana maitiro
Vatambi vese vanofanirwa kukudziridza simba ravo remuviri, kunyangwe kana zvasvika pamitambo umo musina hukama hwepanyama, senge kupururudza: mune izvi, zvakakosha kusimudzira simba remuviri wemakumbo.
Iyo masimba masimba Izvo zvinodikanwa kune vese vatambi uye vanhu vanoda kuchengetedza huwandu hwavo hwehutano, kana kuhuvandudza mune yekutambura nekushomeka: kufutisa, semuenzaniso, kunodzivirirwa nekubatwa nerudzi urwu rwekurovedza muviri, pamwe chete nemoyo wekurovedza muviri.
Vanhu vari kupora, mushure mekuita rumwe rudzi rwekuvhiya kana chirwere, vanowanzo kukurudzirwa wana simba kuburikidza nemaitiro erudzi urwu, iyo inofanirwa kutanga kubva kwakadzika kwazvo mutoro, kunyangwe kushoma kana zero. Kana zvasvika kune vana kana vechidiki, avo vachiri kuvandudza mhasuru, zvakakosha kuti mutoro wechiitwa hauna kukwana zvakakwana zvekuti muviri unoremerwa uye kukura kwomuviri kunogadziriswa.
Iyo kukura kwekubatana kushanduka, kusimudzira kwesimba kwetendonisi uye nehunde, kukura kwegadziriro yemhasuru, uye kusimudzira kwakawanda ndiko kutsvagiswa kunoitwa kuburikidza nesimba uye nemishonga yekudzivirira.
- Barbell curl: simudza bharanzi kubva muchiuno uchienda pachipfuva, nemaoko akakotama.
- Squat: Makumbo akapatsanurwa uye anodzikiswa, achikotamisa mabvi uku maoko akatambanudzwa kusvika chiuno chiri padanho remabvi.
- Kukwirira kwekupedzisira: Zvakafanana ne squat, asi kana uchisimudza gumbo rimwe rakatambanudzirwa kudivi.
- Pulley Triceps Kuwedzeredzwa: Kuburikidza netricic, iyo bhawa inokwidzwa kumusoro kusvikira yabata kumberi kwezvidya, uye kudzamara maoko azadzikiswa.
- Bench wokudhinda: Kurara pabhenji rakapetana, tsoka dzako dzichizorora pasi, iwe unobata bhawa wouya naro kumusoro kuti ubate chipfuva chako.
- Dumbbell fudzi kusimudza: Dumbbell inobatwa muruoko rumwe nerumwe, uye mapendekete anosimudzwa kuti adzikise.
- Kurema kwakafa: Iyo bhawa inotorwa kubva pasi, uye inoendeswa kune iyo yakakwira zvidya. Izvi zvinoreva kuti huremu huri pasi panzvimbo yekutanga.
- Kubvisa: Makumbo akapatsanurwa, uye inodzikiswa ichichinjika mabvi ese nekudzoka.
- Akagara Dumbbell Press: Dumbbell inobatwa mune rumwe ruoko, uye vanomuka kusvikira vasangana pamusoro pemusoro.
- Dhonza-kumusoro kwema pecs: Isa maoko ako pamazariro akagadzirwa, uye buruka nenzira yekukomberedza kusvika kune yakaderera nhanho.
- Akagara pasi peepcs: Wakagara pamushini, unozvisundira kumberi nekuekisesaiza mapeketori ako.
- Mari: Nemaoko akazorora mundege, uye muviri wakabatirwa mudenga, shandura maoko kudzikisa muviri.
- Dumbbell oval: Kurara pabhenji rakapetana, ita oval kufamba nema dumbbells kushandisa mapendekete.
- Kudzosera kuwedzerwa kwe biceps: Bata mabhero maviri uye wedzera maoko ako kumashure, uchingofambisa maoko ako.
- Dhonza-kumusoro ma bicepsSimudza muviri wakatsigirwa kubhawa yakatwasuka.
