Novice fitness kubva kupi mafambiro kutanga? Zvitanhatu zvegoridhe zvakaumbwa zviito zvevanotanga, ingori seti yemadumbbells, unogona kurovedza muviri wese tsandanyama boka, gadzira mutsara wemufananidzo wakanaka!

Danho 1: Squat

Squats inogona kushandisa iyo gluteal tsandanyama boka, kuvandudza gluteal chimiro dambudziko, kuvandudza yakaderera mugumbo simba uye kugadzikana kwemuviri, ibato regoridhe risingagoni kupotsa mukusimba.

Paunenge uchiputika, makumbo anogona kuparadzaniswa kubva pahupamhi hwefudzi, ibvi harifaniri kusungirirwa mu squat, ruramisa boka remusana remusana, chidya chinoputika chakafanana nepasi, chimbomira zvishoma, uye zvishoma nezvishoma kudzorera nzvimbo yakamira. 5-6 seti ye15 reps nguva imwe neimwe.

Fambisa 2. Lunge squat

Iyo lunge squat inosiyana ye squat, iyo inogona kukubatsira iwe kuwedzera kunatsiridza mhasuru dimension, kuvandudza simba rako rinoputika, uye kugadzirisa dambudziko rekusagadzikana kwemakumbo ezasi.

Paunenge uchiita mapapu, chenjerera kuti ibvi repamberi haripfuuri pamusoro petsoka kuti usaisa simba rakawanda pajojo. 5-6 inoisa nguva imwe neimwe, imwe neimwe inogadzirisa kanenge kagumi.

Chiito 3. Rovera chikepe

Dumbbell rowing inogona kuvaka mhasuru dzekumashure, kuvandudza simba remuviri wepamusoro, uye kuvaka mhasuru dzakasimba dzekumusana. Ruoko rwakabata dumbbells, kutsamira nyika kudzidziswa kukwasva, kufamba kwemapoka 4-6, boka rimwe nerimwe ka15.

Danho 4: Bench press

Bench press inogona kushandisa maoko uye mhasuru dzechipfuva, ruoko rwakabata dumbbell, supine state kuitira kuti dumbbell iri pamusoro pechipfuva, kubva pagokora regokora nyika kusundira dumbbell kune yakatwasuka ruoko ruoko, kufamba kunosimbirira pane 4-6 seti, 12 nguva. per set.

Move 5. Push ups

Mapush-ups mafambiro anogona kuitwa nemaoko ako asina maoko uye shandisa chipfuva chako nemhasuru dzemaoko. Kana kudzidzira-kukwira, teerera kune muviri kuti uchengetedze mutsara wakatwasuka, kotamisa gokora mamiriro apo ruoko nemuviri Angle sipinachi 45-60 madhigirii Engle zviri nani. Ita 100 zviito, izvo zvinogona kupedzwa mumapoka.

Kana iwe uchikwanisa kupedzisa zviri nyore zvakajairwa push-ups, unogona kuyedza kudzidziswa kwepamberi kutetepa kukwirisa, kukwirisa kukwirisa kana kudzika kukwidza kumusoro, kuti urambe uchityora bhodhoro rekusimba uye kusimudzira mhasuru kusimukira.

Move 6. Mbudzi inosimuka

Kusimudza mbudzi kunogona kurovedza boka remhasuru yepakati, kuvandudza simba repakati, rega iwe upfeke zvisingaoneki nhumbi dzokurwa, kuderedza mukana wekukuvara, kunatsiridza mashandiro emitambo. Ita 10-15 kudzokorora kwemaseti mana, uye chengetedza kuwanda kwekuita maekisesaizi kamwe chete mazuva 2-3.