Kuita muviri kwakakodzera mumitambo yekubata muviri kunokubvumira kuwana chibereko chakanaka munguva shoma shoma. Kukwanisa kushandisa huwandu hwezviremera nemichina yakakosha kunobatsira kuwedzera mutoro pamuviri.
Purogiramu yekurovedza muviri mukurovedza muviri
Kuti uwane migumisiro, unoda kudzidzisa katatu pavhiki. Ita maitiro mashomanana, kutanga nemaviri, uye sehuwandu hwekudzokorora, ipapo nhamba yacho inenge nguva 10-15. Tanga kudzidzira nechadziya-up, uye kuguma ne-hitch.
Kudzidzira mujimini yekurema kurasikirwa:
- Squats . Basa rinonyanya kushandiswa pakutsvaira maziso. Kuenda pasi kunokosha, kukanganisa matonho kumashure uye kusvikira pane kona yakarurama mumabvi, uye havafanire kuenda kune zvisikwa zvemasokisi.
- Plieu . Imwe nzira ndeyokugara- ups , iyo ichazopedzisira yawana makumbo akanaka. Isa tsoka dzako nekukwirira, uchitarisa masokisi ako kunze. Mumaoko ako, tora dumbbell. Donhera pasi, kudhonza zvigaro zvako kumashure uye kuve nechokwadi kuti mabvi ako haafaniri kupfuura masokisi ako.
- Kudonha makumbo mune simulator . Gara pane simulator kuitira kuti mushure ugare wakanyarara uye uchiputika shure. Dzorera uye kufugama makumbo ako, kufamba-famba zvishoma uye pasina kumira. Pamusoro, ita nguva.
- Hyperextension . Ichi chiito chekushure uye chiuno chakasvibirira mumitambo yekurovedza inoshanda zvikuru. Saronga pane simulator, kuitira kuti zviuno zvipfeke pamusoro pevanyori. Maoko anoyambuka pachifuva uye anochengeta muviri wakananga. Ita kuti uende mberi, uchikomberedza shure, uye zvino, simuka kune FE.
- Chirongwa chakakosha . Gara pabhenji uye ubate chibatiso. Chengetedza musana wako wakanyorova, uye zvino, svitsa mbambo kumudumbu mako. Zvakakosha kutamisa mapepa emafudzi, achitarisa chifuro.
- Vertical thrust . Bata chibatanidza nekubatanidza kwakakura uye kuchinja muviri wako zvishoma, uye chengetedza musana wako. Dhonza chibatiso kuchipfuva chako, uye dzokera kune FE.
- Dhinda dumbbells . Chengeta zvidhori mumaoko ako, wakanamatira pamakumbo, pedyo nepamusoro. Zvichindwe zvinofanira kuiswa mberi. Dhinda dumbbells kumusoro, uzvibatanidze pamusoro pemusoro wako.
- Mifananidzo yakasimba . Gara pane simulator uye chengetedza musana wako. Ita ruzivo uye isa maoko ako pamberi pebhokisi rako.