Wakashanda pamakumbo ako paunenge uchidzidzira here?
Vanhu vazhinji vanotarisa pakudzidziswa kwemuviri wepamusoro, asi vachiregeredza kukura kweboka retsandanyama rezasi. Iyo muscular development yemakumbo inogadzirisa simba remakumbo ezasi uye inogadzirisa kukura kwemutsara wemuviri wose. Kana mhasuru dzako dzemakumbo dzakanyanya kusimba, simba rako rose harizove rakanyanya kusimba.

Nekuda kwekuti mafambiro mazhinji emuviri anoda kubatana kwemakumbo nemakumbo, kusimba hakudzidzire makumbo, haugone kuramba uchityora huremu paunoita bhenji rekutsikirira uye kudzidzisa kudhonza nesimba. Kana ukasashandisa makumbo ako, kugadzikana kwenhengo yako yepasi kunenge kuri kushoma, simba rinoputika remuviri wako rinenge risina simba, uye hauzotambe zvakanaka zvakakwana paunenge uchitamba bhora. Kana ukasashanda pamakumbo ako, unobatika kana wava kuvaka tsandanyama.

Paunenge uchidzidzira kusimba, isu tinofanirwa kutarisisa kudzidziswa kwemakumbo, kuchengetedza 1-2 nguva pavhiki kudzidziswa gumbo, unogona kukohwa akati wandei mabhenefiti:
1, kusimba kwakawanda kudzidziswa kwemakumbo kunogona kusimudzira testosterone secretion, kukubatsira kuvandudza tsandanyama, hudyu uye chiuno mudumbu tsandanyama boka rinoteverawo kukura, kusimudzira kukura kwemuviri.
2, kusimba kwakawanda kudzidziswa kwemakumbo kunogonawo kukubatsira kuvandudza simba remakumbo ezasi, kudzivirira moyo uye kushaya simba, iwe unenge uine rwizi rwakatsiga rwesimba, simba uye kusimba kwemuviri kuchave kwakawanda, zvinobudirira kunonoka kuchembera. yemakumbo.

3, shandisa makumbo akawanda, makumbo ngaave akagadzirwa, dzivisa kumusoro-kurema, makumbo semufananidzo wehuku yakaonda. Makumbo achave akasimba, majoini achave akasimba, kushanduka kwemakumbo ezasi kuchavandudzwa, uye kufamba kwekufamba kuchava kwakakwirira.
4, kurovedza makumbo akawanda, makumbo ndiro boka guru remasumbu emuviri, kukura kwemakumbo kuchaita kuti muviri uwedzere kuwedzera, kubatsira kudzivisa kuunganidzwa kwemafuta, kupisa mafuta uye kuumba kushanda zvakanaka kuchave kwakanyanya kushanda.

Zvakanakira kudzidziswa kwemakumbo zviri pachena, asi pane chikonzero chekusimba vanhu vanochitya. Marwadzo ekudzidzira makumbo akanyanya kudarika zvimwe zvikamu, mazuva mashomanana mushure mekudzidzira makumbo, iwe uchanzwa makumbo akapfava, uchifamba usina simba sekutsika pakotoni, izvo zvichakanganisa hupenyu hwezuva nezuva, izvo zvinoita kuti vanhu vakawanda vasarudze kudzivisa kudzidzira makumbo.
Nekudaro, iyo yechokwadi yekusimba veteran ichakoshesa zuva rekudzidziswa kwegumbo, nekuti ivo vanoziva kuti kudzidziswa kwemakumbo kunogona kuvabatsira kuchengetedza zviri nani simba remuviri uye kuwana chimiro chiri nani. Saka, watanga kushanda pamakumbo ako here?
mufananidzo

Fitness sei nesayenzi gumbo kudzidziswa? Govera seti yenzira dzekudzidzisa tsandanyama dzemakumbo, uye tanga! (Chikamu chitsvuku chinoratidza boka remhasuru rakadzidziswa)
Chiito chekutanga: Barbell squats
Ita 10-15 kudzokorora kwe 3-4 seti
mufananidzo

Squats pachipfuva chake
Chiito 2, dumbbell gumbo rimwe chete
Ita 10 squats kune rumwe rutivi uye 3-4 seti yekudzokorora

Chiito 3. Side squat
Ita 10-15 kudzokorora kune rumwe rutivi kune 3-4 seti

Side mapapu kurovedza muviri. Side mapapu kurovedza muviri
Fambisa 4: Barbell lunges
Ita 10-15 kudzokorora kune rumwe rutivi kune 3-4 seti

Nhanho 5: Dumbbell stance
Ita 10 kusvika ku15 mhuru inosimudza kwemaseti matatu kusvika mana

Pakutanga kwekudzidziswa kwemakumbo, tinogona kuchengetedza kuwanda kwekudzidzira kamwe chete mazuva 3-4. Mutsva anotanga nehuremu hwakaderera, uye nekuziva kwekufamba uye kuchinjika kwemhasuru, tinogona ipapo kuwedzera huremu uye kuita kudzidziswa kwepamusoro-soro kupa tsandanyama kukurudzira kukuru.