Novice kusimba kunofanirwa kutanga kubva pakudzidziswa kwekufamba kwakanakisa? Isu tinofanirwa kutanga nekufamba kwemukomboni, uko kunogona kutyaira mapoka akawanda emhasuru kuti atore chikamu mukusimudzira, uye kushanda kwemhasuru kuchaita zvakanyanya kupfuura mafambiro ega.
Govera 7 komisheni yegoridhe inofamba kuti ikurudzire kukura kwemhasuru, sarudzo yekutanga yevanotanga mukusimba!
Chiito 1. Weight squat

Ichi ndicho chinonyanya kukosha chiito chemukomboni mukurovedza muviri, iyo inogona kushandisa mhasuru uye mhasuru dzemakumbo ezasi, uye zvakare kukurudzira kukura kwechiuno uye tsandanyama dzedumbu. Boka remasumbu emakumbo ndiro boka guru remasumbu emuviri, uye isu hatigoni kufuratira kukurudzirwa kweboka remakumbo emakumbo apo kurovedza muviri, saka, squat inofanira kuwedzerwa kune chirongwa chekusimba.
Zvinodiwa zvekuita: kureba kureba, simbisa chiuno uye tsandanyama dzedumbu, wozoti zvishoma nezvishoma squat, mabvi haabatanidzike, asi kuitira kuchengetedza kuenzanisa majoini emabvi anogona kudarika chigunwe, kana chidya chakaenzana nevhu, zvishoma nezvishoma dzokera kune kumira panzvimbo.

Danho 2: Dhonza-ups
Iri ibasa regoridhe rekurovedza muviri wepamusoro tsandanyama boka, asi vazhinji vatsva vanowanzotadza kupedzisa iyo yakajairwa yekudhonza-up kufamba, panguva ino tinogona kushandisa elastic bhendi kana chituru kudzikisa kuramba kwemuviri, kuitira kutungamira. iyo yakakwana yekudhonza-up kufamba.
Sezvo iwe uchinatsiridza musana wako uye simba reruoko, unozokwanisa kupedzisa mamwe ekudhonza-ups, wobva waedza zvakajairwa kudhonza-ups. Ita zvinopfuura 6 kusvika ku8 kudzokorora nguva imwe neimwe yaunodzidzira 5 seti.

Chiito chechitatu: Dhonza bhero zvakasimba
Ichi chiito ndechekushandisa mhasuru dzepazasi uye gluteus muscle compound action, tinogona kutanga kubva pabarbell hard kudhonza kudzidziswa, chengeta chiuno neshure zvakati twasa, kukotamisa ibvi zvishoma, maoko ari pedyo nemuviri, rega barbell kubva pasi idhonze. kumusoro, inzwa simba remashure emusana. Ita 10 kusvika ku15 kudzokorora kwemaseti mana.

Chiito 4, parallel bar ruoko kuchinjika uye kuwedzera
Kufamba uku kunogona kurovedza triceps, tsandanyama dzechipfuva uye tsandanyama dzemapfudzi deltoid, idhizaini-inoshanda yakawanda yegoridhe inoumbwa kufamba.
Paunenge uchidzidzira, muviri haufaniri kusendamira mberi zvakanyanya, gokora rinofanira kunge riri pedyo nemuviri, uye kukurumidza kwekudzidzira hakufaniri kunge kwakakurumidza kudzivisa rubatsiro rwe inertia. Ita 10 kusvika ku15 kudzokorora kwemaseti mana.

Nhanho 5: Barbell bhenji press
Uku ndiko kufamba kwegoridhe kunzwisa mhasuru dzako dzechipfuva uye kugadzirisa simba reruoko rwako.
Zvinodiwa zvekuita: unofanirwa kubata zvizere barbell, paunenge uchidzidzira kunyura mapendekete, mapendekete haavhare, kudzivirira barbell kuzununguka. Paunenge uchisimudza bhara, inzwa simba remhasuru dzechipfuva, uye usanyanya kukurumidza kudzivirira kukwereta zvakanyanya kweruoko. Ita 10 kusvika ku15 kudzokorora kwemaseti mana.

Fambisa 6: Barbell press
Iyi iace pfudzi yekurovedza muviri iyo inobatsira kusimbisa deltoids yako uchigadzira tsandanyama dzeruoko. Kusarudza mushina wakamira kunogonawo kusimbisa mhasuru dzako dzepakati uye kugadzirisa kugadzikana kwako.
Zvinodiwa zvekuita: Iyo barbell inoiswa pamberi pemutsipa, chengetedza nzvimbo yakamira, uye wobva wasundidzira bhara zvishoma nezvishoma, kuitira kuti ruoko kubva pagokora rakakotama riite zvishoma nezvishoma rakananga kumusoro, chengetedza vertical barbell trajectory, maoko nemuviri chengetedza mutsara wakatwasuka sechiyero.

Danho rechinomwe: Mbudzi inosimuka
Isu tinogara tichiregeredza kudzidziswa kwemhasuru dzepakati, uye kusimudza kwembudzi ibato regoridhe rekushandisa mhasuru dzepakati, izvo zvinogona kuvandudza simba redu repakati nekuvandudza kuita kwemitambo. Kune vashandi vachena-collar, inogona kuvandudza dambudziko rekurwadziwa kwe creatine muzasi. Ita 15 kudzokorora kwemaseti mana.