Simba remubatanidzwa wekurovedza muviri nderekuti vanobatanidza maviri mafambiro uye kurovedza akawanda mapoka emhasuru mukuyerera kwakakwana. Funga nezve kukwikwidza kumapendekete ekumanikidza uye epamberi mapapu kune biceps curls. Asi pane pane yakanyanya underrated komboni yekuwedzera kune iyo runyorwa? Kettlebell goblet squat curl.
Chikwata chinochengeta yako yepakati yakatwasuka, nepo squat ichikubvumidza iwe kutambanudza chiuno chako uye kusimbisa biceps yako. Sam Becourtney, DPT, CSCS, physiotherapist muNew York, vakaputsa maitiro ekugadzirisa musanganiswa wezviito pazasi. Wobva wadzidza zvakawanda nezve zvikonzero nei takapindwa muropa neichi chizere-muviri muviri uye zvakajairika zvikanganiso zvekudzivirira.
Kune avo vasina hudyu inochinjika kana simba repakati rekuchengetedza squat kana uchiita biceps curls, kuwedzera chigaro chakaderera kana bhokisi kune squat iko kwakanaka kuchinjwa. Panzvimbo pekuchengeta squat, gara pachigaro uye uite curl. Izvi zvinobatsira iwe kunongedza zvakafanana boka retsandanyama nerumwe rutsigiro.
Becourtney anoti chero munhu ane nhoroondo yekudzikira musana, hudyu kana biceps kurwadziwa kana kukuvara anofanira kudzivirira chiitiko ichi.
Kufanana nechero chiitwa chemakomputa, kettlebell goblet squat curls inogona kuwedzera yako yakazara simba uye yakazara calori kupisa. Asi hezvino zvimwe zvikonzero zvakasarudzika nei danho iri rakatanhamara:
Becourtney akadaro, asi chinonyanya kukosha pachiitwa ichi ndechekuti inosimbisa iyo quadriceps, nekutenda kune squat chikamu chechiitwa.
Izvi zvinodaro nekuti kana iwe uchinge wakatsikitsira pasi, isa huremu pamberi pemuviri wako wonangisa kumberi kwemakumbo ako, kwete mahudyu ako nematombo kana huremu hwacho huri kumashure kwako.
Iyo goblet inobatsirawo kuwedzera musimboti simba uye kugadzikana, kunyanya kana iwe uchidzora uremu hwako kuenda kana kure newe. Becourtney akawedzera kuti moyo wako unofanirwa kushanda nesimba kuti muviri wako wepamusoro urambe wakatsiga uye wakadzika midzi. Kuti ikubatsire kunzvenga kukuvara, unogona kududzira chiitiko ichi kuita hupenyu hwezuva nezuva uchifamba nekusimudza zvinhu zvinorema.
Squat muchiitwa ichi chakakodzera kwazvo kuvhura repasi muviri. "[Ichi chiito chakanakira vanhu vane zviuno zvakaomarara, uye vari kutsvaga nzira yekuvhura vasina kushandisa nguva yakawandisa kuita vega vechiuno kuchinjika maitiro," akadaro Becourtney.
Chiuno chako chakagadzirwa neseturu yemhasuru (hip flexors) iri pamberi pechiuno chako. Aya mhasuru anowanzo sunga uye kuomarara nekuda kwezviitwa zvezuva nezuva sekugara padhesiki kana kutyaira mota. Asi sekureva kwaBecourtney, kugara panzvimbo yakaderera squat uye kumanikidza magokora ako pamabvi ako kunogona kupa kutambanudza kukuru kwehudyu yako kushandura izvi zvinokanganisa.
Iyo biceps curl mune ino chiitiko inogona kunzwa ichiwedzera kunetsa nekuti iwe hauna imwecheteyo rutsigiro hwaro sepakamira. Nekutsikirira magokora ako pamabvi ako, iwe uri kunyatso kuisa kumanikidza pane ako biceps.
Kunyangwe iyo goblet squat ichigona kuunza zvimwe zvisingarambike kumuviri wese, kushandiswa zvisirizvo kweiyo fomu kunogona kudzikamisa maitiro echiito ichi, kana zvakanyanya, kukonzera kukuvara.
Paunosimudza chinhu chinorema, rako repamusoro musana nemapendekete anogona kutanga kukotama akatarisana nenzeve dzako. Becourtney akataura kuti izvi zvinoisa mutsipa wako munzvimbo isina kugadzikana uye yakakanganiswa. Iwe haudi kuti mutsipa wako uve wakasimba kufambisa kettlebell.
Iye akati, shandisa zviremu zvakapepuka uye tarisa pakuchengeta mapfudzi ako pasi uye kumashure uye kure nenzeve dzako. Uye zvakare, tarisa pakuchengeta chipfuva chako kumusoro uye kunze.
Sekureva kwaBecourtney, kunyangwe iwe uri kuita wakamira kana kutswinyira mac curls, iwe unoda kudzivirira kudzivirira maoko ako. Paunoshandisa simba reruoko rwako, unorasikirwa nezvakawanda bhenefiti biceps kurovedza muviri.
Tora kettlebell yakareruka uye chengetedza huremu zvakanyanya sezvinobvira. Akataura kuti achengetedze magokora akavharirwa munzvimbo kuti abatsire kunzvenga kettlebell.
Becourtney anoti kudzora chikamu chepasi (eccentric) chekurovedza muviri kunoita kuti mhasuru dzako dzishande kwenguva yakareba uye zvakaoma, nokudaro nekuwedzera simba rako rese. Gara pasi kwemasekondi mana, uchidzora kumhanya zvakanyanya sezvinobvira.
Sekureva kwaBecourtney, kuwedzera muchisviniro chechipfuva pachiitwa ichi kunogona kukubatsira kunongedza mapfudzi ako uye chipfuva-mukuwedzera, zvinogona kuita kuti musimboti wako ushande zvakanyanya. Paunosimuka kubva pa squat, pusha kettlebell kure kubva pachipfuva chako, yakafanana nepasi. Wobva wadzoreredza kubhokisi repamusoro usati watanga squat inotevera.
Becourtney akataura kuti panguva yekumonera, sundira mabvi kunze zvishoma, wozobvisa magokora kubva kumakumbo kuti utsve musimboti. Pasina rutsigiro rwechidya, maoko ako anovimba nesimba repakati rekutenderedza kettlebell kuenda uye kure nemuviri wako.
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Post nguva: Jul-25-2021