Ndiri nemufaro mukuru kuti ndinyore izvi zvinyorwa zvevaverengi vangu, imi. Ini handigamuchire mubhadharo wekunyora wongororo, maonero angu pazvigadzirwa ndeangu, asi kana iwe ukaona zvandinokurudzira zvichibatsira uye unozopedzisira watenga chimwe chinhu kuburikidza nechimwe chezvibatanidzo ini chinga gashira komisheni pane izvo. Mamwe mashoko
Kubva kune vanhu vanoda kuvaka mhasuru yakawanda kune vanhu vanoda kurasikirwa mashoma mapaundi emafuta, iyo jimu inogona kushandira ese marudzi eakasiyana mafitness zvinangwa.
Kunyangwe kuenda kunzvimbo yekurovedza muviri kuri nyore nekuti une zvese zvekushandisa zvaunazvo munzvimbo imwe chete, kuchine zvikonzero zvakawanda zvekuti vazhinji vasazonyoresa kujimini.
Zvichida nguva yekufamba iri kupinda munzira, hapana yekurovedza muviri padhuze newe kana iwe uchinzwa kukundwa nenhamba yemidziyo uye zvigadzirwa zvaunowana mune yekurovedza muviri.
Kana kuti pamwe uri muchechi akazara uyo anonzwa kusagadzikana mukamuri rizere nevanhu vakagwinya, uye asingazive maitiro aanogona kuita zvakanyanya kuzadzisa zvinangwa zvake zvemuviri.
Iwe ungade kuve akagwinya, asi pane here zvakasiyana zvipingaidzo zvinokutadzisa iwe kuzadzisa rako reroto muviri?
Neraki, ikozvino kune zviyero uye zvimwe zvekusimbisa muviri zviripo kuitira kuti iwe ugone kuita yako yekurovedza muviri kumba munzvimbo yako yaunoziva nharaunda.
Nhasi tiri kuzokurukura akanakisa masimbi epamba eiyo yekupedzisira kurovedza muviri mumba mako.
Isu tinowana akanakisa masimbi epamba iyi vidaXL Dumbbell Set / Dumbbell Set.
Ndicho chinangwa chako chakasimba chekuvaka mhasuru uye simba? Uye urikutsvaga zvekusimbisa muviri zvekusimbisa simba?
Ipapo iyi dumbbell yakazara yakaiswa kubva kuVidaXL, ine huremu hwakazara hwe30.5 kilos, ndeyekutenga kwakakodzera! Iwe unogona kuwana zvimwe nezve aya madhibheri pazasi petafura.
Pazasi isu tinopa mimwe mienzaniso mikuru yezviyero nezvimwe zvekusimbisa muviri zvaunogona kushandisa zvakachengeteka uye uri wega pamba.
Kana iwe uchida rumwe ruzivo nezve sarudzo dziripo mutafura pazasi, verenga zororo rechinyorwa chino!
| Zviyereso zvakanakisa zvekumba | Mifananidzo |
| Yakanakisa Kwazvo Dumbbell Set: vhidhiyo yeXL Dumbbells | 
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| Akanakisa Dumbbells: Tuntur | 
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| Zviyereso Zvakanakisa Zvakanakisa. VirtuFit Vinyl | 
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| Zvakanakisa Zviyereso Kune Vatangi: Adidas Ankle uremu / Wrist uremu 2 x 1.5 kg | 
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| Yakanakisa Kurema Kurema: Kumanikidza Resistance Resistance Bands Set | 
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| Vest Yakanakisisa Vest: Tarisa Kusimba | 
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| Bhegi remagetsi rakanakisa: Fitness jecha bhegi inosvika makumi maviri makirogiramu | 
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| Best kettlebells: Tunturi PVC | 
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| Yakanakisa chin-up bar: Gym Stick Deluxe | 
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Zvatinokurukura mune ino yakazara posvo:
- 1 Kurovedza kumba nezviyereso zvekudzidzira unoshanda
- 2 Zvakanakisa Kurema Kwekumba Kuongororwa
- 2.1 Yakanakisa Yakazara Dumbbell Set: vidaXL Dumbbells
- 2.2 Akanakisa Dumbbels: Tunturic
- 2.3 Zviyereso Zvakanakisa Zvakanakisa: VirtuFit Vinyl
- 2.4 Zvakanakisa Kurema kweVatangi: Adidas Ankle Weights / Wrist Weights 2 x 1.5 kg
- 2.5 Yakanakisa Kurema Kurema: Kumanikidza Kurwisana Nemabhendi Set
- 2.6 Yakanakisa Vest Vest: Focus Fitness
- 2.7 Bhegi remagetsi rakanakisa: Fitness sandbag inosvika makumi maviri makirogiramu
- 2.8 Akanakisa Kettlebell: Tunturi PVC
- 2.9 Yakanakisa chin-up bar: Gymstick Deluxe
- 3 Ndeapi masimbi ekushandisa ekurovedza muviri?
- 4 Chii chandingashandise sehuremu pamba?
- 5 Unogona here kudzidzira nezviyereso kumba?
- 6 Ndeapi masimbi ekutengera wekutanga?
- 7 Kushanda kumba kunoshanda here?
- 8 Kutanga neakanakisa zviyereso zvekumba
Kurovedza kumba nezviyereso zvekudzidzira unoshanda
Iwe unobva waona kuti iwe hauna kana chikonzero chekutadza kudzidzisa zvinobudirira kumba.
Nhasi kune sarudzo isingaverengeke yezvishongedzo zvemuviri, inokodzera mazinga akasimba ehutano uye zvinangwa zvemuviri.
Sekutanga, unogona kutanga nemabhande ekudzivirira uye chiuno uye zviyereso zvemakumbo, wobva wavaka zvishoma nezvishoma kushandisa dumbbells uye kettlebells.
Semumhanyi ane ruzivo, pane sarudzo senge dzinogadziriswa dumbbell seti yekuita kuti yega yega kurovedza iwedzere kurema.
Kuwedzera kune dumbbell seti uye kettlebells, kune zvekare mabhegi emagetsi ekusiyanisa ako ekurovedza muviri, uye kune vamhanyi uye maprinters kune zvipfeko zvehuremu zvekusimbisa iwo mashandiro avo.
Kana iwe uchinyanya kufarira kushandisa muviri wako seyakaremerwa, iyo yekudhonza-bhawa chinhu chakakosha chemuviri wemuimba yekutandarira.
Zvakanakisa Kurema Kwekumba Kuongororwa
Iye zvino ticha tarisa zvakanyanya kumatopu edu epamusoro kubva patafura iri pamusoro.
Chii chinoita kuti aya masimbi epamba ave akanaka kwazvo?
Yakanakisa Yakazara Dumbbell Set: vidaXL Dumbbells
Neiyi vidaXL Dumbbell Set / Dumbbell Set iwe wakagadzirira padyo nepapo kana zvasvika pakuyeresa kweimba.
Iyo seti ine yakareba bar (barbell), maviri mapfupi mabara (dumbbells) uye gumi nembiri mapureti ane huremu hwakazara hwe12 kg.
Kune zvakare zvitanhatu zvinorema zvinosunga kuchengetedza ma disc munzvimbo, uye mabhawa ane anti-slip handles.
Mahwendefa ehuremu ane dzimba dzeyakaomarara polyethylene, uye zviri nyore kuchinja.
Nenzira iyi iwe unogona kudzidzisa zvakachengeteka uye zvakasiyana-siyana, nguva dzose nehuremu hwakakodzera. Izvi ndizvo chaizvo zvatinofarira seti.
Tarisa mitengo yazvino kwazvo pano
Kuti ubudirire kusimudza uremu, bhenji rekusimbisa muviri rakakosha. tarisa edu epamusoro 7 mabhenji akasimba emba kumba.
Akanakisa Dumbbels: Tunturic
Neye Tunturi dumbbells iwe unogona kuita akawanda emhando dzakasiyana dzekurovedza muviri kuti usimbise muviri wako wese.
Funga kurovedza senge "bicep curls" kusimbisa maoko ako, "mapendekete epafudzi" kuveza mapfudzi ako uye "muchina wekutsidzira" kuti uwedzere mapeche ako.
Iyi Tunturi dumbbell set inouya ne2 yero dumbbells e1.5 kg imwe neimwe. Izvo zvakagadzirwa ne chrome vanadium simbi uye vinyl.
Irabha yepamusoro yepamusoro inopa iyo dumbbells inonakidza uye yakasimba kubata uye inochengetedza simbi iri pasi. Mukuwedzera, izvi zvinoita kuti zvive nyore kuchenesa.
Iwo misoro yemakomba ane denderedzwa chimiro kuitira kuti arege kumonera nyore nyore uye anouya akasiyana akasiyana anofara anozivikanwa mavara pahuremu.
Iyo dumbbells inowanikwa kubva ku0.5 kg yevatangi, kusvika pamashanu kg kune vane ruzivo varairidzi vemasimba.
Kurovedza muviri hakufanirwe kuve kunofinha, saka sarudza raunofarira ruvara uye uremu uye enda kunofara kurovedza muviri!
Zviyereso Zvakanakisa Zvakanakisa: VirtuFit Vinyl
Kana chinangwa chako chemuviri chiri kunyanya kusimba uye kuvaka mhasuru, zvakakosha kuti iwe zvishoma nezvishoma uwedzere huremu hwaunosimudza vhiki rega rega.
Dumbbells inoonekwa senheyo yekudzidziswa kwesimba, uye iwe unogona kuishandisa kwemitambo isingaperi yemakumbo ako, magaro, musana, mapfudzi, chifuva nemaoko.
Kana iwe uri mutsva pakudzidziswa kwesimba, zvinokurudzirwa kuti usatange nemabhero ekuremerwa ayo anorema kudzivisa kunetsa nekukuvara.
Ndosaka iyi VirtuFit inogadziriswa dumbbell set chinhu chakakosha chinowanikwa munzira inoenda kune iwo muviri wakanaka!
Aya mabhero kubva kuDutch fitness brand brand VirtuFit ine 8 vinyl uremu hwemahwendefa ari maviri e2.5 kg, 1.25 kg uye 1 kg.
Icho chokwadi chekuti iwe unogona kutora ma discs uye kudzima iyo inosanganisirwa dumbbell bar zvinoreva kuti iwe haukurumidze kukurumidza.
Kana usati wamboita kudzidziswa kwesimba kare, tanga ne1kg mahwendefa kudivi rega rebhawa, uye wedzera huremu hwedumbbell vhiki nevhiki kuti uwedzere mhasuru yako simba.
Iyo dumbbell inouya ne 2 sikuru kuvharwa iyo inochengeta huremu mahwendefa zvakachengeteka uye neunyoro munzvimbo.
Mukana wakakura wevinyl dumbbell ndewekuti yakachipa kupfuura mizhinji michina yemafitness, nepo iwe uchikwanisa kuita zviitwa zvakafanana nazvo.
Muchokwadi, kune mamwe maekisesaizi zviri nani kushandisa dumbbells nekuti inodzidzisa yako muyero uye mamiriro panguva imwe chete.
Iyi dumbbell inogadzirwa nevinyl uye kongiri. Vinyl inonzwa yakanaka uye yakachengeteka muruoko, uye kongiri inzira isingadhuri yekuwedzera huremu kuma discs.
Ichi ndicho chikonzero nei ichi chinogadziriswa dumbbell chakachipa pane mamwe madhiri ekumusika. Zvese zvikamu zveiyo seti ine makore maviri warandi.
Tarisa mitengo uye kuwanikwa pano
Zvakanakisa Kurema kweVatangi: Adidas Ankle Weights / Wrist Weights 2 x 1.5 kg
Aya ma ankle uye ehuremu masimbi kubva kuAdidas inzira inoshanda yekuzvipokana nayo!
Aya Adidas Ankle uye Wrist Weights haana kukodzera chete kune vanhu vakatokwana uye vakadzidziswa.
Iwo zvakare akakwana kushandisa kune vanotanga, kuitira kuti vagone kuzvigadzirira ivo nhanho nhanho kuti vatange kunyatsoita neadumbbells uye masimbi.
Iwo zvakare anobatsira kutora newe uye kushandisa munzvimbo dzakasiyana, semuenzaniso kana iwe uchienda kuzororo kana uchida kuita kurovedza muviri kunze.
Aya maadidas uremu etairi anotengeswa mupakeji yehuremu huviri hwe2 kg imwe neimwe.
Izvo zvakagadzirirwa kuputira mativi ese emakumbo nemaoko, iine kuvharwa kukuru kweVelcro kunoona kukwana kwakaringana.
Iwo mapaundi mashoma aunotakura nekuputira zviyereso zvakakomberedza maoko ako uye / kana makumbo zvinowedzera simba rezviitwa zvaunoita nazvo, izvo zvinobva zvasimudzira kusimba kwako uye simba remhasuru.
Kana iwe ukavaisa pamakumbo ako, iwe unogona kuita yako yekumhanya yekudzidzira kana iyo yoga chikamu zvakanyanya kuomarara, semuenzaniso. Kune vane ruzivo rwemitambo vanofarira, vanogona zvakare kushandiswa, semuenzaniso, vachiri kumhanya kana kutamba nhabvu.
Paunoputira zviyereso zvakakomberedza maoko ako, zvinonyanya kukurudzira maoko, chifuva nemapfudzi.
Tarisa mitengo uye kuwanikwa pano
Yakanakisa Kurema Kurema: Kumanikidza Kurwisana Nemabhendi Set
Uri kutsvaga chinotsiva zviyero here kana iwe uchiri kunzwa kusanzwisisika uchishandisa dumbbells?
Ipapo kuramba mabhendi inzira yakachengeteka uye inonakidza yekutanga!
Resistance mabhendi anoshandiswa kuwedzera zvakachengeteka kusimba kwemaekisesa nekuda kwekushomeka kunopihwa neakasununguka mabhendi.
Iwo akakosha pakusimbisa gumbo rako, magaro uye abs, asi inogona zvakare kushandiswa kune epamusoro muviri kurovedza muviri.
Kunyangwe chako chinangwa kurema uremu kana mhasuru toni, mabhendi ekudzivirira anoshanda ese maviri zvinangwa!
Iyi seti yeMasimba Kuramba ine mashanu akasiyana mabhendi ekupokana, rimwe nerimwe riine simba raro kubva pachiedza kusvika kune rinorema.
Tambo dzinoitwa ne100% yakasarudzika latex. Iwe zvakare unozogashira chirongwa chine kurovedza muviri, izvo zvinoita kuti zvive nyore kune anotanga kutora nhanho kuenda kune hutano hutano!
Iwe uchafanirwa kutanga neyakajeka bhendi pakutanga. Sezvo iwe uchidzidzira kazhinji uye uchinzwa uine chivimbo uchishandisa mabhendi, unogona kushandisa rinorema bhendi nguva inotevera.
Nenzira iyi, iwe unokwanisa zvishoma nezvishoma kuwedzera kusimba kweiyo yekurovedza nhanho nhanho sezvo yako tsandanyama simba rinowedzera uye kuvimba kwako kuchiwedzera.
Mimwe mienzaniso yekurovedza muviri iwe yaunogona kuita nemabhande ekupikisa ndeayo "kickbacks" yemagaro, "squats" yezvidya uye "lateral bhendi inofamba" kumativi emabhudzi ako.
Tarisa mitengo uye kuwanikwa pano
Verenga zvimwe pamusoro pekupokana mabhendi pano: Yako yekurovedza kune inotevera nhanho: iwo mashanu akanyanya kugwinya elastics.
Yakanakisa Vest Vest: Focus Fitness
Imwe nzira kune ankle uye chiuno zvehuremu ndewehuremu vheti.
Iwe uri mumhanyi anofarira kutsvaga nzira nyowani yekuzvipokana nayo?
Iwe unoisa iyi Focus Fitness Weight Vest pamusoro pemapfekero ako emitambo kuti uwedzere rako wega huremu, kuitira kuti riwedzere kuwedzera kusimba kwezviitwa.
Kunze kwekumhanya, iwe unogona zvakare kuita masimba esimba nazvo (senge squats kana kusvetuka kurovedza muviri).
Zvidzidzo zvakati wandei zvakaratidza kuti kumhanya nehuremu vheti zvinopa kuvaka muviri wako nekukurumidza.
Uye zvakare, moyo wako wekurova unenge wakakwira nekuda kwekuwedzera kwesimba (nguva dzose zvakanaka kuzvichengeta nemoyo wekutarisa!), saka iwe unopisa macalorie akawanda kupfuura usina huremu vheti.
Mazuva ano unoona vanhu vazhinji uye vachimhanya vaine jasi rehuremu uye inzira inoshanda kwazvo yekuvaka kugwinya kwako kana kuzvigadzirira marathon!
Vhesi iri rinofefetera uye rine mapendekete akaumbwa zvakanaka kuitira kuti kutsamwa kutenderedza mutsipa nemapendekete kudzivirirwe.
Vheji rehuremu rine homwe dzehuremu dzakaparadzana dzinokutendera kuti uite uremu hwevesti hureruke uye hureme nekungobvisa kana kuisa homwe dzekurema.
Iyi vest yekuremerwa kubva kuFocus Fitness inowanikwawo mune 20 kg vhezheni.
Iyo saizi ndeyepasirese uye inogadziriswa kubva pahukuru hwepakati kusvika pakukura yakawedzera yakakura. Vheti iyi inouyawo neyakajairwa gore rimwe warandi.
Tarisa mitengo yazvino kwazvo pano
Bhegi remagetsi rakanakisa: Fitness sandbag inosvika makumi maviri makirogiramu
Iwe unonyanya kufarira here zvekushandisa zvine hutano zvekushandisa izvo zvaunogona kuita zvese simba uye mamiriro ekurovedza muviri?
Bhegi remagetsi inzira inofadza yekuita kuti kurovedza kwako kuve kunonakidza uye kwakasiyana.
Pamusoro pe "back squats" (ine bhegi remagetsi riri pamafudzi ako kudzidzisa makumbo ako) uye "mapini emapfudzi" (kana iwe uchisimudza bhegi remagetsi kubva panzvimbo yakamira kubva pachipfuva chako pamusoro pemusoro wako nekutambanudza maoko ako), unogona fambawo, mhanya kana kumhanya.
Nebhegi remagetsi unogona kuwedzera huremu hwaunotakura, izvo zvinoita kuti maekisesaizi awedzere uye iwe unogona kuvaka simba rakawanda uye mamiriro nenzira iyi.
Iri khaki-rerudzi rwemagetsi bhegi rakagadzirwa neyakawedzera yakasimba 900D polyester uye ine masere masere kuitira kuti iwe ugone kuibata mune ese marudzi enzira.
Iwe unogona kusimudza, kusvetudza kana kudhonza iro bhegi remagetsi, zvinoreva kuti iwe unogona kuita zviitwa zvisingaverengeke nazvo. Iwe haugone kana kufunga nezvazvo zvakapenga izvo!
Iyo inouya ne4 mabhegi emukati kuti iwe ugone kugadzirisa iyo huremu pachako kusvika pamakumi maviri makirogiramu.
Usati watanga, iwe unofanira kutanga wazadza masaga emukati nejecha uye wovhara nekaviri Velcro kuvhara.
Ipapo iwe unosarudza kuti zvinorema sei zvaunoda kugadzira bhegi remagetsi nekuisa mukati mabhegi emukati akawanda sezvaunoda, uye imi mese makagadzirirwa kuti mutange neako Workout!
Akanakisa Kettlebell: Tunturi PVC
Kettlebell ndiyo imwe nzira yekuvaka uye kudzidzisa mhasuru mumuviri wako nekukurumidza uye zvine mutsindo. Kuwedzera kune yako mhasuru simba, iwe unogona zvakare zvakanyanya kuvandudza kubatana kwako, kushanduka uye trunk kugadzikana.
Musiyano nedumbbell ndeyekuti kettlebell inogona kubatwa nemaoko maviri.
Iwe unogona kuchinja kubata kwako panguva yekurovedza muviri uye iwe unogona kusvetuka nayo (semuenzaniso, kana iwe ukaita "kettlebell swings", kwaunosimudza kettlebell pakati pemakumbo ako neshure, kumashure nekudzoka).
Iyo kettlebell inonzi zvakare iyo "yakazara gym muchina" nekuti unogona kuita akawanda akasiyana maekisesaizi nayo.
Iyo kettlebell yakave chikamu chakakosha chejimini mazuva ano, ichiita icho chinhu chemuviri chekushandisa zvine simba kumba!
Iwe uchawana iyi nhema nhema kettlebell ye8 kg muTunturi renji.
Iyo kettlebell inogadzirwa nePVC uye izere nejecha, iyo inodhura pane simbi yakakandwa.
Mashoko acho anoitawo kuti zvive nyore kuchenesa uye kunakidza kushandisa. Kurema kwakasiyana kunowanikwa kubva pa2 kusvika pa24 kg.
Tarisa mitengo yazvino kwazvo pano
Takatarisazve mamwe mabettlebells iwe: Best kettlebell | Iwo epamusoro matanhatu maseti akaongororwa evarume nevakadzi.
Yakanakisa chin-up bar: Gymstick Deluxe
Simba remuviri haringogone kungovakwa nehuremu kana nemabhande ekudzivirira. Imwe nzira inoshanda yekudzidzisa muviri wako wepamusoro kushandisa chin-up bar.
Iyo chin-up bar yakagadziriswa zvakanyanya kuti inyatso dzidzisa maoko, kumashure uye mudumbu tsandanyama, pasina kushandisa zviyereso.
Iwe unongoshandisa yako wega huremu hwemuviri. Iwe unogona kuita "kudhonza-kumusoro" uye "chin-ups" pairi nekuzvidhonza iwe kumusoro uye kumusoro pabhawa kuti udzidzise muviri wako wese wepamusoro kubva kubus uye kumashure mhasuru kumaoko.
Iyo chin-up bar inoshandiswa seyakakosha zvinhu zvemutambo wakadai secalisthenics, panongoshandiswa huremu hwemuviri chete.
Zvakangodaro, mazuva ano chin-up bar iri yekuwedzera inowedzera kusimba rekudzidziswa kwevanofarira gym.
Iyi Gymstick chin-up bar isimbi yakasimba yesimbi ine chrome yekumira kudzivirira ngura.
Iwe unoisa iyo yekudhonza-up bhawa pamusuwo kana pakati pemadziro maviri nezviviri zvinopihwa zvekubatanidza uye gumi screws. Iyo yekudhonza-bhawa inokodzera pamusuwo kubva pa10 cm kusvika 66 cm paupamhi.
Mushure mekunge maisa chin-up bar, inguva yekutanga Workout yako!
Chinoita kuti chiitwa ichi chinyanye kuoma ndechekuti unodzidzira nehuremu hwemuviri wako sechirema.
Iwe hausati waziva kuti ungatanga sei nein-up bar kana maitiro ekuita yakanaka yekurovedza nayo?
Neraki, iwe unowana kodhi yeQR pane kurongedzwa kweye chin-up bar iyo iwe yaunogona kurodha yekudzidzisa mirairo muchimiro chevhidhiyo.
Skena kodhi yacho nekhamera ye smartphone yako kana piritsi uye uchaona kuti chinongedzo chinovhura chinokutora iwe kuenda kumavhidhiyo ekudzidzisa.
Aya mavhidhiyo anokuratidza iwe kurovedza muviri kwemunhu wega kudzidzisa muviri wake wese uchishandisa chin-up bar.
Iko kudzidzira kunotora ingangoita maminetsi makumi matatu kusvika makumi mana, saka inguva yakakwana yekurovedza uye kuvaraidza kurovedza muviri!
Tarisa mitengo yazvino kwazvo pano
Kutsvaga mamwe akanakisa ekudhonza mabara? cheki yedu ongororo yeakanakisa chin-up yekudhonza-kumusoro mabhawa | Kubva padenga uye madziro kune yakasununguka.
Ndeapi masimbi ekushandisa ekurovedza muviri?
Pazasi isu tinopa pfupiso yezvakakosha kurovedza muviri uye nezvirema zvipi zvepamusha zvaunokwanisa kuita zviitwa izvozvo.
squatting
Squat chiitwa chinoshanda mhasuru dzese mumuviri wako. Icho chiitiko chakazara kwazvo chakakosha kuita.
Squatting inomutsa kupisa kwemafuta pamwe nemetabolism. Iyo zvakare inovandudza mamiriro ako uye inodzivirira kurwadziwa shure.
Iwe unogona kuita squats nema dumbbells, mashure ekugadzirisa, bhegi remagetsi uye kettlebell. Iwe unogona zvakare kuita squats neyekumiswa mudzidzisi, kuramba mabhendi uye yekudzidzira vheti.
Nguva dzose ita shuwa kuti iwe unotanga kudzidzira squat kakati wandei nehuremu hwemuviri wako, nekuti chimiro chaicho chakakosha.
Verenga zvakare: Best squat rack | Yekupedzisira Simba Rokudzidzisa Turu [Pamusoro 4].
wokudhinda papfudzi
Ichi chiitwa chakanakira kudzidzisa mapfudzi ako uye zvinonyanya kunanga kumberi kwemisoro mitatu yepafudzi.
Iwe unoita iko kurovedza ne dumbbells, zvigadziriso zvinorema, bhegi remagetsi kana kettlebell.
bicep curl
Iwe unoona iko kurovedzwa kunoitwa nevarume vazhinji mune yekurovedza muviri kuti vape biceps yavo kukurudzira kukuru!
Iwe unoita iko kurovedza ne dumbbells, zvigadziriso zviyero, bhegi remagetsi kana kettlebhero.
Dhonza kumusoro / chin kumusoro
Iwe unogona chaizvo chete kuita izvi zviitwa uine chin-kumusoro bhawa.
Kunze kwekunge iwe wagona pachiitwa ichi chaizvo, unogona zvakare kuwedzera huremu vheti. Nekuwedzera huremu kumuviri wako, iko kusundidzira-kumusoro kana chin-up kunozova kwakaoma uye iwe unozozvinetsa pachako zvakanyanya!
Nezviitwa izvi unodzidzisa muviri wako wese wepamusoro, kubva padumbu uye kumashure mhasuru kusvika kumaoko.
Fitness kunyorera
Sezvambotaurwa pamusoro apa, unogona kushandisa mabhureki uye mawoko ehuremu kuti usimbise kudzidziswa kwako, kana kuzvishandisa sehuremu hwevatangi.
Kana iwe ukaisa zviyero pamaoko ako, iwe unogona kuita kurovedza kwepafudzi nekufambisa maoko ako kumusoro uye pasi, pamberi pako asiwo padyo nemuviri wako.
Nezviyereso zvakakomberedza makumbo ako, unogona kukwira uye kubvisa chimwe chinhu, senge sikuta, uye kana usina, shandisa chigaro kana chimwe chinhu chakatsetseka, chakasimba.
Iwe unogona zvakare kufambisa makumbo ako padivi paunenge wakamira (kana wakarara pasi) kudzidzisa makumbo ako uye magaro.
Nemudzidzisi akamiswa unogona zvakare kuita maekisesaizi akawanda uine huremu hwemuviri wako. Chekupedzisira, iwe unogona kuwedzera huremu vest kune, semuenzaniso, cardio Workout kana Push-ups.
Chii chandingashandise sehuremu pamba?
Hapana zviyero kumba zvakadaro uye ungade kudzidzisa here?
Iwe unogona kushandisa zvinotevera zvinhu zvemumba seyero yekudzidzira.
- Magaloni emvura kana mukaka (zvirongo zvemvura nemukaka zvakakura nekuti zvine zvibato zvinoita kuti zvive nyore kubata)
- Bhodhoro hombe resipo
- Bhegi rakazadzwa nemabhuku kana magaba
- Chikafu chechipfuwo
- Standard bhegi rembatatisi
- rinorema bhuku
- Turo
Unogona here kudzidzira nezviyereso kumba?
Mazhinji masimba ekudzidzira kurovedza muviri anogona kuitwa mukunyaradza uye kuvanzika kweimba yako wega, uchishandisa chete huremu hwemuviri wako kana zvigadzirwa zvisingadhuri zvekushandisa sekushora.
Takakurukura nezviyero zvakakunakira iwe kumba kumusoro. Uyezve funga nezvazvo bonde rakanaka, magloves akasimba, uye semuenzaniso track squat.
Ndeapi masimbi ekutengera wekutanga?
Vakadzi kazhinji vanotanga neseti yezviyereso zviviri kubva pamashanu kusvika gumi pondo, uye varume vanotanga neyakagadzika yezviyereso zviviri kubva pa5 kusvika pa10 mapaundi.
Kushanda kumba kunoshanda here?
Ehe! Kunze kwekunge iwe uchida kuisa imwe nguva uye kuyedza mukuita kwako kudzidzira kumba, zvinogona kungove zvinobudirira sekurovedza muviri pajimu!
Kutanga neakanakisa zviyereso zvekumba
Mushure mekuverenga chinyorwa ichi, iwe wakanzwawo sekutanga nezviyereso, mabhendi ekudzivirira kana madhibheri ipapo ipapo?
Haufanire kuenda kujimu kunovaka simba uye kugwinya, uye kune nzira dzinoverengeka dzekusimba kana nhanho nhanho nhanho.
Muchidimbu: Hapasisina chikonzero chekutadza kuita maekisesaizi kana kurovedza muviri, nekuti neese aya sarudzo iwe unongounza iyo yekurovedza mumba mako!
Verenga zvimwe: Akanakisa Dumbbells Akaongororwa | Dumbbells kune anotanga pro.
