Iyi mikino yimikino 7 yimyitozo irashobora kugufasha guteza imbere ingeso zimyitozo isanzwe hamwe namahugurwa yo gutanga isoko no kuruhuka buri munsi. Dore ibyateganijwe kuri buri munsi muri gahunda:

Ku wa mbere: Cardio

Nubuhe buryo bwiza bwo gutangiza icyumweru kuruta hamwe nishuri ryimiti yatewe inkunga? Intego kuminota 45 ibikorwa bya Aerobic, nko kwiruka, gutwara, cyangwa kugenda. Ibi bigomba gukorwa mugihe cyiza, bivuze ko ushobora kuvuga mugihe imyitozo yawe kandi uracyasenya ibyuya.
Biragaragara rwose, umutima wawe ugomba kuba hagati ya 64% na 76% byigipimo ntarengwa cyumutima, ukurikije ibigo byikubye byindwara no gukumira indwara (CDC). Gutegeka ibyiza kugirango ubone umuvuduko wingenzi wumutima nukuvoma imyaka 220. Kurugero, niba ufite imyaka 30, umuvuduko wawe wumutima uzaba 185 kumunota (BPM). Kubwibyo, intego yawe yumutima igomba kuba hagati ya 122 BPM na 143 BPM muriyi myitozo.
--Ni inyungu z'amahugurwa ya cardio?

Ku wa kabiri: umubiri wo hasi

Ibice bitatu byo gusubiramo imyitozo ikurikira birasabwa (fata umunota umwe hagati ya buri seti kandi wibande ku gukomeza guhumeka, guhumeka neza birashobora gutuza umutima wawe)
Kubatangiye, kongeramo ibiro ntibigomba guhitamo bwa mbere. Mbere yibyo, bakeneye gutunganya imishinga yabo kugeza babimenyereye imyitozo kandi barashobora kurangiza imyitozo neza. Ibi ni ngombwa cyane, kuko birashobora kwirinda gukomeretsa. Nyuma yibyo, igihe kirageze cyo kongera uburemere buhagije kuburyo bwawe bwa nyuma buzatwika imitsi no kubona umutima wawe.

? Squats:Mumanure nkaho wicaye ku ntebe. Ihagarare hamwe n'ibirenge-ubugari butandukanye, kuri metero imwe. Subira inyuma guhagarara.
--Umukino wa "umwami w'imbaraga"?

? Gupfa: Hamwe na metero ibinure-ubugari butandukanye, gusunika inyuma, kumera mavi gato, hanyuma uzureke imbere. . Uzamure uburemere buremereye usunika ikibuno imbere mugihe ukomeje umugongo. Gahoro gahoro kugabanya uburemere hasi.
?Ikibuno: Icara hasi hamwe nibitugu inyuma yawe ku ntebe cyangwa intebe ihamye. Hamwe n'ibirenge byawe hasi, kanda ikibuno cyawe hanyuma ukanda urujijo kugeza amavi yawe ari hafi ya dogere 90. Garuka ikibuno cyawe hasi.
? Lunge: Ihagarare mumwanya wacitsemo ibice kugirango ikirenge kimwe ari metero nke imbere yundi. Kugumana amatwi yawe neza, wunamye amavi kugeza ivi ryanyuma rya santimetero zose ziva hasi kandi ikibero cyawe cyimbere kirasa hasi. Garuka kumwanya wo gutangira ukoresheje Inkweto zawe. Kora ibi ku mpande zombi.

Icyitonderwa vuba: Mbere yo gutangira amahugurwa yose, ni ingenzi kumara iminota 10 kugeza kuri 15 ubushyuhe bwo kwirinda ibikomere. Hasagurika birasabwa (tekereza ivi ryisumbuye hamwe na hip bicks) kugirango ubone amaraso atemba mumitsi no kwimura ingingo uko byuzuye.

Ku wa gatatu: Umubiri wo hejuru na Core

Umaze kurangiza ubushyuhe bwawe, uzakora biceps yawe, Triceps, na Pecs hamwe ningendo eshatu zitandukanye:

?Biceps curl:Fata dumbbell muri buri kiganza (cyangwa barbell mumaboko yombi) hamwe ninkokora kumpande zawe kandi amaboko yawe yaguye ahubamo hasi. Fata inkokora, uhindure uburemere ku bitugu, hanyuma usubire kumwanya wo gutangira.
?TRICEPS DIP:Icara ku ntebe cyangwa intebe hanyuma ufate impande hafi yikibuno. Shyira ikibuno cyawe ku ntebe hanyuma umanure umubiri wawe kugirango inkokora yawe yunamye ku ngufu 45 cyangwa 90. Gusunika inyuma kumwanya wo gutangira.
?Isanduku y'igituza:Kuryama ku mugongo ku ntebe hamwe n'ibirenge byawe hasi hanyuma ufate igikundiro muri buri kiganza (cyangwa ufate ikaze n'amaboko yombi). Hamwe n'amaboko yawe perpendicular kumubiri wawe, imikindo ireba imbere, ikagura inkokora hanyuma ikasunika uburemere. Kumanura uburemere kugirango usubire kumwanya wo gutangira.

Kora buri gice cyimyitozo inshuro 10, kuruhukira kumunota umwe hagati ya buri seti, kuri seti eshatu.

Ku wa kane: ikiruhuko gikora no gukira

Iminsi itatu y'amahugurwa kumurongo azagusiga kubyuka uyu munsi, kuruhuka uyumunsi rero kandi utange umwanya wawe kugirango ukire. Dukurikije ACSM, ububabare bw'imitsi buterwa na microscopique kuri microscopique muri fibre y'imitsi iterwa n'imyitozo ngororamubiri, kandi mugihe aya majwi ateye ubwoba, ni ikintu cyiza kandi bivuze ko imitsi yawe izasana kubarusha. gukomera.
Erin Mahoney avuga ati: "Nta minsi yo kuruhuka], urashobora kwangiza imitsi y'imitsi n'ingingo zihuza." Ibi byongera ibyago byo gukomeretsa kandi birinda imitsi yo kubaka imbaraga.
Niba utarakaye cyane cyangwa unaniwe, birasabwa ko ubona imyitozo no muminsi yo kuruhuka. Kugenda cyangwa kurambura nibyiza kandi bizagabanya imitsi ya nyuma yimyitozo.

Ku wa gatanu: umubiri wo hasi wibanze kuri glute

Nyuma yumunsi wiruhukira, witegure gukora imitsi yawe yamaguru - iki gihe cyibanda kuri lute yawe (ikibuno cya kari). Gutangira iyi myitozo, birasabwa gushyushya umugongo hamwe nimyitozo yo kurwanya eshanu zo kurwanya, nko guswera, ibiraro, hamwe na clamhells, kuzenguruka bitatu.
Umubiri wawe umaze gutwikwa, uzatangira gukorana n'uburemere. 10 Gusubiramo birasabwa ku maseti atatu y'imyitozo ngororamubiri (nk'abacitse intege, hip hipts, hamwe n'ibibuno ijana) bigamije urusaku rwawe na hamstrings.
Mugihe imbaraga zongerewe imbaraga ni inyungu imwe yo guhugura ibiro, itanga ibirenze ibyo.

Ku wa gatandatu: Umubiri wo hejuru

Kubikorwa byawe byanyuma byicyumweru, ndasaba kwibanda kumugongo nibitugu. Nkumunsi wabanjirije, ugomba gushyushya imitsi yawe ubikora mbere yuko utangira kurandura ibiro.
Ibikurikira, uzarangiza imyitozo itanu iremeretse kuri reps 10 na seti eshatu. Iyi myitozo irimo:

?Kanda ku rutugu:Icara cyangwa uhagarare hamwe na dumbbell muri buri kiganza ku burebure bw'igitugu, imikindo ireba hanze, inkokora yunamye ku mpande zose. Shyira ibiro kugeza amaboko yawe agororotse kandi uburemere bukora hejuru. Gahoro gahoro kugeza aho utangiriye.
?Kuzamura amaso:Guhagarara cyangwa kwicarana na dumbbell muri buri ntoki, intwaro kumpande zawe, jya winjire, hanyuma uzamure buhoro buhoro uburemere kuruhande rumwe kugeza amaboko yawe asangiye. Gahoro gahoro kumwanya wo gutangira.
?Iguruka:Hagarara hamwe n'ibirenge-ubugari butandukanye, bunamye mu rukenyerero, hanyuma ufate ibitoki muri buri kuboko. Zamura amaboko yawe kumpande zawe, ukandagira igitugu. gusubira inyuma.
? Umurongo umwe wa Dumbbell:Shira ikiganza kimwe ku rutugu ukoresheje ukuboko kugororotse ku ntebe. Shira ivi rijyanye nintebe hamwe nandi maguru kuruhande, ukoresheje ikirenge hasi. Gufata dumbbell kurundi ruhande, umurongo winkokora yawe kugeza kumpande zawe kugeza bisangiri. Munsi hanyuma usubiremo kurundi ruhande.
?Gukuramo:Gukoresha pulley, fata akabari hamwe nintoki zawe zireba kandi igitugu-ubugari butandukanye. Menya neza ko wicaye ku ntebe cyangwa upfukama hasi. Noneho, gukurura barbell hasi ugana mu gituza hanyuma usubire buhoro buhoro kumwanya wo gutangira.

Ku cyumweru: kuruhuka no gukira umunsi

Nibyo, uyumunsi nawo ni umunsi w'ikiruhuko, urashobora gukora imyitozo yoroshye igenda cyangwa irambuye nkuko bisanzwe, kugirango imitsi n'umubiri wawe bishoboke gukira kandi biruhuke. Nibyo, gufata umunsi wose wikiruhuko na sawa! Hafi yiminsi myinshi kandi ituje rwose ni ingenzi cyane muri gahunda yamahugurwa ya buri cyumweru, niba witaye kumubiri wawe, ibintu byose bizagenda neza kandi byiza!