Ita kuti zviite
Kutenderera musoro:
Isu takamira pamakumbo akarongeka.
Matanda akaiswa paupamhi hwemapfudzi.
Maoko mumuviri.
Isu tinoita kutenderera misoro mudenderedzwa kuruboshwe uye kurudyi rutivi.
Dzokorora kaviri.
Kutenderera nemaoko:
Isu tinochengeta chinzvimbo, maoko anomutswa kusvika pakukwirira kwemapfudzi.
Ita kutenderera nemaoko maviri panguva imwe chete.
20 times pamberi, ka19 kago apfuura.
Kusimudza chigaro:
Maoko pamberi pangu.
Spin yakatsetseka, tarisa mberi.
Simudza gumbo rako pane chigaro, umire pamberi, uchizorora chitsitsinho.
Enda pasi mune reverse kufamba.
Inhale kana uchisimudza, kufema kana kudzorwa.
Dzokorora makumi matatu nguva.
Maekisesaizi pamapepa
Swing iyo Press, yakarara pane hemisphere:
Iwo maburi anoenda kune hemisphere.
Tsoka dzinoiswa pamasokisi uye nekucheka mess.
3 inosvika kagumi nemashanu.
Swing Press ine yakasimudzwa makumbo pane angle yemadhigirii makumi mapfumbamwe:
Kuenda kumusana wako.
Tsoka dzinokotama pane angle of 90 degrees.
Kwira muviri kumakumbo, maoko kumashure kwemusoro.
3 inosvika kagumi nemashanu.
Swing the Press ine yakananga makumbo:
Isu tinochengetedza chinzvimbo.
Isu tinosimudza makumbo akatwasuka uye tikayambuka.
Isu tinomuka nemuviri kumakumbo, tambanudza neimwe nzira uye ruoko rweruboshwe.
3 inosvika kagumi nemashanu.
Kurovedza muviri pamatombo
Frontal squats ine dumbbell:
Tsoka humboba uye dzakachema pakona yemadhigiri makumi maviri.
Dzikisa dumbbell pachipfuva.
Mukufema isu tinoita squats, mabvi anotungamirwa kumasokisi.
Akagara achifananidza pelvis ine pasi.
Pamunyepedzeri anokwira kumusoro.
3 inosvika kagumi.
Squat ine yakawedzera kurongwa kwekumira:
Tsoka dzinodonhedza mapendekete akasununguka.
Tsoka yakaiswa mu plie.
Dumbbell kusiya pakati pemakumbo.
Pamhepo dzinodzika pasi.
Mukufema, tinodzokera kunzvimbo yekutanga.
Panzvimbo yepamusoro, siya mabvi ako zvishoma.
3 inosvika kagumi.
Fliges ane dumbbells muruoko:
Maoko ane dumbbell mumuviri.
Kana ibvi repamberi riri kudonha pakona yemadhigirii 90.
Ibvu iri pamusoro pechitsitsinho, mutoro wese unoendeswa kuchitsitsinho.
3 inosvika kagumi nemashanu.
Bulgaria Lunge:
Ibvi reganho rekutsigira rakakotama pamakona ekurudyi.
Gumbo rakasununguka rakaisa pachigaro kumashure kwako pachako.
Akagara nekumanikidzwa pachitsitsinho chegumbo rekutsigira.
3 inosvika kagumi.
Maoko uye Chest Exercises
Ruoko runotambudza kumashure, wakamira mune yakatsvedza ne dumbbell:
Ini ndinowana ruoko rwakasununguka pachigaro pamberi pako, mune rumwe rutivi dumbbell.
Mabvi semi-bent.
Dhonza shoe pauri pachako neyekwe yako kumusoro, ruoko rwakasimba rwakamanikidzwa kumuviri.
Gadzira yechipiri kumbomira panzvimbo yepamusoro uye kuderedza ruoko rwako kumba.
3 inosvika kagumi.
Kudzvanya kubva pamabvi:
Isu tinoisa mabvi ako pane hemisphere.
Maoko pasi pasi pemapfudzi.
Isu tinoita proundups, elbows yakamanikidzwa kumuviri.
3 inosvika kagumi.
Inverse pushus:
Isu tinoisa maoko ako pachigaro kumashure kwako pachako, zvigunwe zvinotarisana.
Isu tinomanikidzwa kubva pachigaro muSemi-yakateedzerwa.
2 inosvika kagumi.
[Kusundira mukumira kurara pamabvi:
Tora chinzvimbo chePlank.
Deredza mabvi ako pasi, uye makumbo anoyambuka mumakumbo kana makumbo.
Isu tinoronga maoko ako paupamhi hwemapfudzi, ita proundups.
3 inosvika kagumi.
Maekisesaizi pamisumbu bark
Plantick pane hemisphere:
Isu tinoisa mafuro pasi pemapfudzi pane hemisphere, mira mubhari yakawanda nguva.
Hitch
Isu tinotendeukira mimhanzi inonzwika uye tinoita mukukwirira kwemaminitsi mashanu. Unogona kusvetukira padombo.