The Superman Exercise isimba rakakura rekuita muviri kudzivirira kukuvara kwemashure, kuvandudza chimiro chako, uye kukudziridza hukama huri nani pakati pepfungwa dzako nemamhasuru ari kumashure kwako uye glutes. Kana zvasvika kune maekisesaizi anogona kuitwa chero kwese uko kunonangwa kazhinji-kuregeredzwa mapoka emhasuru senge kuzasi kwako, iyo superman kurovedza inorarama zvinoenderana nezita rayo kuchengetedza zuva.
Nekuda kwekureruka kwechiitwa, zvikanganiso zvakawanda zvinoitwa pakuita Superman. Pakusimudza makumbo neruoko, tinofanira kuve nechokwadi kuti tinoasimudza akaenzana pasi. Chengeta ruoko rwako negumbo zvakatwasuka uye dzivisa kupfugama ibvi rako kana gokora. Izvo zvakakosha pakuitwa kuti tibate chinzvimbo pamusoro pedzokororo. Ndiko kuti, kana iwe ukasimudza ruoko rwako negumbo zvakasiyana, iwe unofanirwa kuchengetedza chinzvimbo chekuita basa nemazvo. Iwe unogona kusanzwa izvi kana iwe ukasabata chinzvimbo nemazvo.
Zvakare, kuve takatsikitsira pasi kunogona kutitadzisa kufema sezvataiwanzoita panguva yekurovedza muviri, asi tinofanira kufema kuti tiwane oxygen kumamhasuru. Mukuwedzera, kufema kunobatsira kudzikamisa musimboti uye kuwedzera mhedzisiro yechiitwa.
Superman maitiro akasiyana
Pano tinokuratidza akanakisa Superman maekisesaizi dzimwe nzira dzekuwedzera kuvandudza butt yako uye kumashure. Kana maekisesaizi ekutanga achikonzera chero marwadzo kana kusagadzikana, kana iwe uchitsvaga akasiyana maekisesaizi ekuvaka hudyu uye kudzika kumashure kwesimba kune mamwe emitambo mafambiro, tsiva anotevera mafambiro.
Rangarira kuti unoda kunzwa musana wako uchishanda, asi kwete kunetsa. Rega kurovedza muviri kana uchinzwa chero kurwadziwa. Chenjerera kana kudzivirira chiitiko ichi kana iwe uine kukuvara kwemusana uye mushure mekutanga trimester yekuzvitakura.
Inverted hudyu yekuwedzera paFitball
Iyi mutsauko wekutanga ndeimwe yeakanyanya kunaka sarudzo kana iwe ukashaya kufamba kana kutambura nekurwadziwa kwepfudzi. Inoisa zvakanyanya kukoshesa pazasi kumashure, glutes, uye hamstrings. Bhora rakagadzikana rinosimudza kufamba (chaizvoizvo) uye rinogona kukubatsira kururamisa matinji muhunyanzvi hwako, kunyanya yakawandisa yakaderera kumashure kufamba; hyperextension inogona kukonzera pinching iyo inofanirwa kudzivirirwa. Zvakaoma kuvanza zvikanganiso zvehunyanzvi pane bhora rakagadzikana.
Tora bhenji rinorema uye uise bhora rakagadzikana pamusoro payo. Bhora rinofanira kuva duku zvokuti kana iwe ukarara pairi, unogona kubata bhenji. Paunenge uchichengetedza chiyero chako, simudza tsoka dzako kubva pasi uye uchichengeta makumbo ako akatwasuka, simudza zvitsitsinho zvako kusvikira muviri wako uchirova parallel kune bhenji uye udzikise musana wako pasi.
Edza kusatendera zvigunwe zvako kubata pasi pakati pe reps. Kupisa kunofanirwa kuve kunonzwika muzasi kumashure, glutes, uye hamstrings kumusoro kwerep.
inverted china plank
Iyo reverse chin plank inotora mushure mekurovedza muviri kune inotevera nhanho. Iyo yepamberi isometric kurovedza kweiyo yese posterior cheni, kunyanya iyo gluteal uye yakaderera kumashure tsandanyama. Uchishandisa chete musana wako wepamusoro uye zvitsitsinho zvekutsigira, iwe uzere kuzasi kwako kumashure, glutes, uye hamstrings kuti urege kurova pasi.
Uchishandisa mabhokisi maviri kana mabhenji ekuremera, isa rimwe pasi pemapfudzi ako uye rimwe pasi pezvitsitsinho zvako wakarara wakatsikitsira. Kubva panguva iyo musana wako wakadzikiswa kusvika chitsitsinho chako chabata bhenji, hauzove nerutsigiro. Chinangwa ndechekuchengetedza nzvimbo yepuranga yakaenzana nepasi nekubatanidza cheni yako yepashure.
Kana wagadzirira kuwedzera kuramba, bata simbi inorema kana dumbbell pedyo nehudyu yako (zvakanakisisa kuti mumwe munhu akubatsire kuitakura). Iwe unofanirwa kunzwa pakarepo kudiwa kwekubatanidza glutes yako yakawanda kubata puranga.
Back Extensions - Superman pamushini
Inoitwa kubva pakona ye45 kana 90 madhigirii, mawedzero ekumashure anodzidzisa tsandanyama dzakafanana (kubva kune imwe kona) seye superman uye chiitwa chinoshanda zvakaenzana chekusimba uye kukura kwemhasuru dzezasi kumashure uye glutes.
Kusiyana neyakajairwa superman, iyi inogona kutakurwa nemahwendefa, mbariro, dumbbells, kana mabhendi ekupikisa. Paunenge uchiita chiitwa ichi, edza mhando yega yega yekupokana kuti unzwe imwe neimwe. Unyanzvi hwako hunofanira kuramba hwakafanana zvisinei kuti ndeupi waunoshandisa, asi pane zvinoonekwa zvakasiyana mukuita.
mangwanani nebhawa
Iyo Barbell Good Morning inzira inobatsira kune avo vanonyanya kusununguka kushandisa bhara uye vakanangana nekuvandudza squat yavo kana kufa.
Iyo bhari inoisa kumanikidza kuzasi kumashure, muhudyu, uye inoda kufamba kwakanaka kwemafudzi, saka iva nechokwadi chekuti unogona kuzviita nechimiro chakakodzera (kushanda nehuremu hwakareruka kusvika fomu rakakodzera rawanikwa). Kana kufamba kwepafudzi kana kurwadziwa shure kuri dambudziko, zvingava zvakanaka kuti utsamire zvakanyanya pane dzimwe nzira dzakanyorwa pamusoro apa. Mazuva akanaka anofanirwa kuve nehunyanzvi nemitoro yakareruka isati yawedzera kusimba uye huwandu hwekufamba.
Kuwedzerwa kwehudyu ne hamstring curl
Kufamba kwebhora rekugadzikana kunoda kuti iwe unomaka maitiro ako iwe pachako. Chero kutsauka pakuwedzera kwehudyu kana curvature kuchaita kuti iwe udonhe kubva pabhora.
Zvinhu zvekutanga kutanga, paunenge wakarara semi-supine, isa chitsitsinho chimwe pabhora rakagadzikana. Kubva pano, batanidza glute yako, tenderera chiuno chako mberi, uye tora nzvimbo yepuranga nerimwe gumbo rako rakakotama.
Kana uchinge wava kutonga, kotamisa gumbo rako rakatwasuka uchibata hamstring yako kukwevera bhora rakagadzikana rakananga kwauri. Zvisinei, usaregedze matako chero nguva; Vanofanira kuramba vachishanda nguva dzose. Ita eccentric kufamba uchidzokera kubhodhi. Pane imwe nguva, dzikisa chiuno chako pasi kusvikira bhudzi rako rabata pasi uye pakarepo ukwire kumashure pabhodhi usina kuzorora.