Ndira ndiwo mwedzi wezvisarudzo zvakaenzana, nguva inosarudzwa nevakawanda kuti vatange kushandisa zvisungo zvavo zveGore Idzva. Zvisinei, muna February chikamu chikuru chazvo chinorega sezvavasingawani miuyo inokarirwa, uye imhaka yokuti kuedza kuwana mumwedzi kunobatanidza chaizvoizvo nhambo refu dzebasa kunoratidzika kuva kunoodza mwoyo kupfuura uyo asingakurudzi miuyo chaiyoiyo. . Kana chimwe chezvishuwo chiri chekuwana mutete uye akatsanangurwa chimiro chisina chekuitira godo Superman, chinhu chekutanga kuziva ndechekuti kutsungirira kunofanirwa kuve kwekusingaperi.
Dambudziko rekutanga kuve muchimiro nderekusaziva chaipo pekutangira, uye kuti uwane mamwe mazano akakosha uye anoshanda paSummum takabvunza Júlia Ndocky Ribas, akapedza kudzidza muPhysical Activity uye Sports Sainzi uye Tekinoroji kubva kuChikamu Chikamu Physics yeMetropolitan. gymnasium. Iyo nyanzvi yakaita sarudzo yezvidzidzo zvitatu kuti zvizadzise izvi, izvo, kure nekusasvikika, zvakavakirwa pakufamba kuri nyore (uye zvisingaite zvishoma kune izvozvo).
Abdominals
"Kana iwe uchida kubata dumbu rako kumeso, unofanirwa kudzidzisawo, chengetedza chikafu chine hutano uye chine hutano, chine zvinovaka muviri, uye tarisa pazvinhu zvako izvo isu tine ruremekedzo kune yazvino mamiriro emuviri uye chinangwa chatinacho, saka izvi zvichasiyana pamunhu mumwe nomumwe” . Kuti ushande nzvimbo iyi, zvinokurudzirwa kusanganisa maekisesaizi akawanda anoda kuburitsa simba rekudzikamisa hunde nemamwe maekisesaizi ane chinangwa chekusimbisa dumbu. Nezvekare, anoti izvi zvichasimudza kushandiswa kwesimba redu rekutanga uye kuti, naizvozvo, (nekudya kwakakwana) ivo vachabatsira mukuunganidza adipose tissue inovanza mamhasuru emudumbu.
Zvakare, tsanangura kuti iwe uchafanirwawo kuita chaiyo mhando yekurovedza muviri, yakanangana nekuita toning uye kusunungura mhasuru dzemudumbu uye kuvandudza kusimba kwezviitwa neHIIT protocol. “Zvakakosha kuyeuka kuti zvinokurudzirwa kuita zvirongwa zverudzi urwu kanopfuura ka2-3 pasvondo, kuitira kuti tigokwanisa kunyatsozvisanganisa nemamwe akanyanya asi asina kunyanya kusimba. Kudzidzira kwakanangana nekuita toning kana kuvaka muviri kunokunda nekuenderera mberi kukuru pakati pezvikamu, (3-5 vhiki dzevhiki)", anowedzera.
bicep curls
Júlia anoti kupeta ndechimwe chezviitwa zvechinyakare uye kuti chakanyatsokodzera mhasuru dzepashure, zvese kumusana wakatwasuka, usingazungunuke, nepakati; uye paravertebral musculature sekugadzirisa mapendekete kuburikidza nebhanhire repafudzi.
"Chiitwa ichi hachingobatsiri kukura kwemabiceps, nekuti chinoitwa nguva nenguva chinopa mhedzisiro inokatyamadza padanho rekunaka. Kusiyana nedumbu, iyo inogona kukanganisa ruoko rwekudya kupfuura rwatinotevera, aesthetics yeruoko yakabatana zvakananga nebasa re toning rinokanganisa biceps, triceps uye mapfudzi emapfudzi. Pamusoro pekunakisa mabhenefiti, kuva nemaoko etononi kuchaita kuti mamwe emabasa edu ezuva nezuva ave nyore, nekutipa akasimba ekumusoro migumo, uye inopokana musana uye nepakati ”, anodaro uye anopa akati wandei.
Mukudzidziswa, kutsungirira kunokosha - © Instagram: @juanbetancourt
- Curl neBar, yakavhurika grip: ndeye kuita curl nebar, zviri nani mhando yeZ-Bar yeimwe nzvimbo ye ergonomic yemaoko. Bata bhara riri pamberi pako, zvanza zvakatarisa kumberi uye pane anchor yakakwirira kupfuura upamhi hwemafudzi zvakaparadzana. Benda magokora ako kusvika bhawa rave kureba kwemafudzi.
- Curl ine rubber bhendi: simuka, tora bhendi rerabha kumagumo uye tsinga nzvimbo yepakati netsoka mbiri. Benda magokora ako kumusoro sezvaunokwanisa (anenge kureba kwepfudzi). Kushandiswa kwerabha kunobvumira kushandiswa kwemasimba kusiyanisa maererano nekushanda ne dumbbells, zvichipa humwe humwe hutano hwekuedza nemabhenefiti ayo anoreva izvi. Kana iwe waunofarira, unogona kuita chiitiko ichi pabhenji reScott nekumisa bhendi rerabha kune chimwe chinhu chiri pamberi pebhenji.
- Dhonza-ups ine supine grip: kunyangwe kudhonza-ups chiri chiitwa chakagadzirirwa toni kumashure. Ini ndinokurudzira musiyano uyu unosanganisira biceps kusvika pamwero mukuru, uye unoshanda iwo neyakagadzika poindi mumaoko, pachinzvimbo chepfudzi, izvo zvatakaona mune maviri ekare maekisesaizi. Kana iwe usati wava nesimba rakakwana rekuita zvekudhonza-usingabatsirwi, shandisa rabha inoita kuti zvive nyore kwauri kuti ukwire kana kushandisa inobatsirwa yekudhonza-up muchina.
Chikafu nekuzorora, zvakakosha - © Instagram: @henrycavill
Irons
Puranga, kana kuti inozivikanwawo abdominal plank, isometric exercise inoshanda nehuremu hwemuviri uye inoshanda kushanda yese postural tsandanyama dzemuviri, ichinyanya kukoshesa padumbu, lumbar uye paravertebral nzvimbo, sezvo ichitsigira musana wevertebral. . Mudzidzisi anowedzera kuti inokubvumira kusimbisa kwete nzvimbo yedumbu chete, asiwo makumbo, mabheti, musana, chifuva uye maoko. "Shanda pfungwa yese. Kana iwe uri kurovedza muviri kungaita sekureruka, chokwadi ndechekuti kune postural zvinyorwa zvekufunga kuti uzviite nemazvo ”, anowedzera uye anokukoka iwe kuti utambe neanotevera akasiyana.
– Ndiro yekumberi. Rara nedumbu, zvitsigire pamabhora etsoka dzako nemagokora ako. Iyo yekupedzisira inofanira kunge iri pasi pemapfudzi. Gara munzvimbo kwemasekonzi gumi nemashanu kusvika makumi matatu, zvichienderana nemamiriro ako emuviri. Kana uine simba rakakwana, shandura uremu hwako kumashure kuitira kuti mapepa ako aende kune imwe nzvimbo iri kumashure kupfuura magokora ako. Izvi zvichawedzera kusimba kwechiitwa. Chengeta musana wako wakatwasuka, dumbu rako nemagaro zvakasungwa.
– Side plank. Wakarara pasi nedivi, simudza muviri wako mupuranga repadivi rakatsigirwa pagokora reruoko riri pedyo nepasi uye nemativi etsoka mbiri. Bata kwemasekonzi gumi nemashanu kusvika makumi matatu uye chinja mativi. Munyaya yevanhu vane uremu hwepamusoro uye / kana kuti vasina kunyanya kushandiswa kudzidzisa, zvinokurudzirwa kuita basa iri nekuchenjerera uye nemabvi achizorora pasi.
-Pamberi pepuranga rine gumbo rakakwirira. Iyo glutes inotora mukurumbira mukusiyana uku, kubva pakusimudza gumbo rimwe chete vakashanda mamhasuru ese egumbo rakasimudzwa, pamwe neiyo gumbo rinotsigirwa. Mune iyi man plank tichava nechinzvimbo chakafanana nechepamberi pepuranga, nemusiyano chete wekuti tichasimudza gumbo rimwe chete. Mushure mekuita basa negumbo rimwe, tichaenda kune rimwe.
-Pamberi pepuranga rine maekisesaizi emaoko. Kubva pachinzvimbo chepuranga remberi nemagokora akatsigirwa, tinotambanudza ruoko rumwe nekurisimudza richienderana pasi, tozochinjana neimwe. Ichi chiitiko chinonyanya kusimbisa maoko edu uye musimboti, tichitambawo nekuwedzera kwesimba iro rinoramba richifamba richireva uye nzvimbo diki yekutsigira.
Dzidzo yekushandura kuva Superman
Muchidimbu, inopa vhidhiyo yekushanda mhasuru dzese dzinoshanda uye dziri nyore kutevera.
- Kuchinja: 4
- Zororo: 15 "
- Kudzidzira:
1. Superman – 30”
2. Plank zvitsigiro zvitatu – 30”
3. Contralateral Push Glute Bridge – 30”
4. Front Knee Side Plank – 30”
Kana ukasarudza kushanda kuburikidza nereps kutevera nguva-yakavakirwa kudzidziswa chimiro, kurudzira zvinotevera:
1. Superman - 4 seti x20-30 reps
2. Plank zvitatu zvinotsigira - 4series x20-30 kudzokorora
3. Contra lateral push glute bridge - 4 seti x 20-30 reps
4. Pamberi pemabvi parutivi puranga - 4 seti x20-30 reps
Tsanangudzo yekuchengeta mupfungwa
Anopedzisa tsananguro yake, achisimbisa zvokudya nekuzorora. “Dumbu ndiyo imwe yenzvimbo dzatinoda kuunganidza mafuta akawanda uye panotora nguva yakareba kuti irasikirwe. Kugadzirwa kweHormonal uye kudzora kunoita basa rakakosha nekuda kwekuomerwa mukuderedza shingles. Tichifunga nezvekukosha kwechikafu mukugadzirwa kwehomoni, chikafu chakakosha mukuita uku. Kana pasina mafuta akaderera nyama yenguruve (isingasviki 12%), yako abs haizoratidzike, saka kuita mazana emaekisesaizi ab ku'cheka' iwo hazvina zvazvinoreva. Zvakare, chenjera kuti usadonhedze maperesenti emafuta pasi pemazinga ane hutano. Mukuwedzera, zvakakosha kuisa zuva rekuzorora kwakakwana uye imwe yekuzorora kwekushanda ", inopedzisa nyanzvi.
Mhemberero
superfitness
