Mudzidzisi wesimba rekudzidzisa munhu anogara achishandisa chiridzwa-mhando yemidziyo yekudzidzira, kana kushandisa masimbi emahara, asi asina kudzidza nzira chaiyo, uye haana kugara achiita barbell uye mahara kudzidziswa kwemaoko.

Kunyangwe iwe wanga uchipinda nekubuda mujimu kwemakore uye wozoita imwe bicep tricep kudzidziswa mujimu, ita squat uye mamwe maekisesaizi nemuchina weSmith, iwe uchiri mudzidzi.

Muchidimbu, kana iwe usingakwanise kuita zvekutanga nemazvo (kana usina chokwadi chekuti uri kuzviita nemazvo) senge squats, kufa, kusunda-ups, mapendekete, mapapu, kudhonza-ups uye mamwe masanganiswa, saka chinyorwa ichi zvako.

Zvino ngatitarisei mamwe matipi ekudzidzisa echikadzi simba rekudzidzira ma novices!

1. Dzidza mafambiro akakodzera

Izvi zvakanyanya, zvakakosha kutora nguva yekudzidza kuita mafambiro nemazvo paunenge uchitanga kudzidziswa kwesimba. Usazvibvumira kudzidza chimiro chisina kururama pakutanga, uye pakupedzisira zvichava zvakaoma kubvisa tsika yakaipa.

Kutanga, chinhu chega chaunofanirwa kutarisa pachiri kunaka kwekufamba kwako!

Kunyangwe iyo squat yakaoma kudhonza inogona kuchengetedza yakagadzikana uye isina kwayakarerekera torso, iyo chaiyo nzvimbo yegiravhiti, ingave inogona kushandisa simba rehudyu yakabatana; Kunyangwe iyo bhenji bhenji inogona kuvimbisa kugadzikana kwebhanhire repafudzi, ingave inogona kudzora kufamba kwebarbell; Paunenge uchidzidzira musana wako, unogona kubatanidza tsandanyama dzako dzekumusana zvakanaka panzvimbo pemaoko ako… Izvi zvinhu zvinotora nguva kudzidza!

Nzira yakanakisisa yekuita izvi ndeyokuwana murayiridzi akavimbika kuti akubatsire kudzidza maitiro ekufambisa uye kukubatsira kugadzirisa kufamba!

2. Simbisa pfungwa pazvinhu zvinokosha

Kana iwe pakupedzisira ukafunga kutanga kudzidziswa kwesimba, tarisa pane izvo zvekutanga zvemwedzi mishoma yekutanga yekudzidziswa.

Imwe neimwe yekutanga bato ine nzira yekushanda iyo inofanirwa kuyeukwa, ingofungidzira kana iwe waizobata nemusoro fomula (kana izvo zvakavanzika zvekarati), zviri nani kurangarira mafomula matanhatu, kana makumi maviri?

Zvimwe chetezvo kana muviri wako ukatanga kudzidziswa uremu, hapana chikonzero chekumanikidza kufamba kwakawanda mumuviri wako kamwechete, hazvizoite zvakawanda zvakanaka.

Zviitire iwe nyasha, mukutanga kudzidziswa kwesimba, rega utarise pane mashoma ekutanga mafambiro, kuburikidza nekudzidziswa kwekutanga mafambiro, unogona kunyatsoziva hunyanzvi uye zvishoma nezvishoma kuvaka simba.

Mazano ekuita zvakakosha ndeaya anotevera:

Squat/hard dhonza/ Dhonza kana kudhonzera pasi/row/bench press/shoulder press

Aya ndiwo mafambiro ekutanga, uye kana iwe uine chipo chitsva, unogona kuwedzera mapapu/Mabhiriji/ nezvimwe! Aya maekisesaizi anodzidzisa muviri wako wese tsandanyama boka, uye udye zvakawanda!

Usafunge kuti unoda kudzidza maekisesaizi gumi akasiyana kuti ukurudzire tsandanyama dzako, kana kuita maekisesaizi akawanda ejoints (curls, triple head stretches) kudzidzisa tsandanyama diki yega yega.

Semushambadzi, iwe unofanirwa kutarisa kune ekutanga komisheni mafambiro ekukwenenzvera hunyanzvi hwako uye kusimba panguva imwe chete.

3. Ziva kuti “haunyanye kukura.”

Ndeapi mamiriro ezvinhu anoita kuti utaridzike "mukuru"? Mhinduro ndeyekuti, yakawandisa muviri mafuta!!

Rangarira, “kuva nemhasuru” hakuite kuti utaridzike “mukuru”, “kuva nemafuta” kunoita!! Usanetseke nekushanduka kuita musikana anotyisa mhasuru!

Simba rekudzidzisa rinovaka tsandanyama, rinowedzera metabolic yako rate, rinopisa mafuta emuviri, uye rinokupa slim, toned chimiro chaunoda.

4. Tarisa pakusimba

Chero chinangwa chako chikuru, tarisa pakusimba, kwete pane yako matanhatu-pack kana muhudyu yako.

Kutarisa pakusimbaradza haisiriyo chete nzira yakanakisa yekuti vanotanga kuwana mhedzisiro yekudzidziswa, inogona zvakare kuve inokurudzira zvikuru. Simba reNovice rinowanzo kufambira mberi nekukurumidza mumatanho ekutanga ekudzidziswa, uye kusimba svondo rega rega ndiko kuvandudza kwakanaka.

Paunenge uchigona kugona mafambiro ekutanga, iwe unofanirwa kuzvipa iwe mamwe matambudziko kuti uzvisimbise! Vasikana vazhinji vachiri vakanamatira munyika yekusimudza makirogiramu mashanu epink dumbbells, uye kudzidziswa uku hakuzochinji chero chinhu kwauri!

Vakomana nevasikana kurovedza nzira haina kusiyana, kwete kufunga kuti vamwe vanhu vanoti vasikana diki uremu nguva yakawanda zvakanaka, kuziva mutsara ndiye tsandanyama uye muviri mafuta mwero, uye vanoda kuwana tsandanyama unofanira kudenha uremu.