Iyi mbonerahamwe yiminsi 7 yimyitozo irashobora kugufasha gutsimbataza ingeso zimyitozo ngororamubiri no gutanga imyitozo no kuruhuka buri munsi. Dore ibyateganijwe kuri buri munsi muri gahunda:

Ku wa mbere: Cardio

Nubuhe buryo bwiza bwo gutangira icyumweru kuruta hamwe na kardio itera imbaraga? Intego kuminota 45 yibikorwa byindege, nko kwiruka, gutwara amagare, cyangwa kugenda. Ibi bigomba gukorwa ku muvuduko mwiza, bivuze ko ushobora kuvuga mugihe cyimyitozo ngororamubiri hanyuma ugacika icyuya.
Mu buryo bunonosoye, umutima wawe ugomba kuba uri hagati ya 64% na 76% by’umutima wawe ntarengwa, nk’uko Ikigo gishinzwe kurwanya no gukumira indwara (CDC) kibitangaza. Amategeko meza yo gushakisha umuvuduko ntarengwa wumutima nugukuramo imyaka yawe kuva 220. Urugero, niba ufite imyaka 30, umutima wawe ntarengwa uzaba inshuro 185 kumunota (bpm). Kubwibyo, intego yawe yumutima igomba kuba hagati ya 122 bpm na 143 bpm mugihe cyo gukora imyitozo.
--Izindi nyungu zamahugurwa ya Cardio?

Ku wa kabiri: Umubiri wo hasi

Ibice bitatu byisubiramo 10 byimyitozo ikurikira birasabwa (fata ikiruhuko cyumunota umwe hagati ya buri seti hanyuma wibande kugumya guhumeka neza, guhumeka neza birashobora gutuza umutima wawe)
Kubatangiye, kongera ibiro ntibigomba guhitamo bwa mbere. Mbere yibyo, bakeneye gutunganya imyitozo yabo kugeza babaye abahanga mu myitozo kandi bashobora kurangiza imyitozo neza. Ibi ni ngombwa cyane, kuko birashobora kwirinda neza gukomeretsa. Nyuma yibyo, igihe kirageze cyo kongeramo uburemere buhagije reps yawe ya nyuma izatwika imitsi kandi umutima wawe ugatera.

? Inkongoro:Wimanure nkaho wicaye ku ntebe. Hagarara ukoresheje ibirenge-ubugari butandukanye, ibirenge hasi. Subiza inyuma kugirango uhagarare.
--Ni uwuhe mwanya "Umwami w'imbaraga"?

? Igihe ntarengwa: Ukoresheje ibirenge-ubugari butandukanye, usunike ikibuno inyuma, wunamye gato, hanyuma wuname imbere. (Komeza umugongo wawe ugororotse) Fata akabari cyangwa ibiragi bibiri mu ntoki. Kuzamura uburemere buremereye usunika ikibuno imbere mugihe ukomeje umugongo. Buhoro buhoro manura ibiro hasi.
?Ikibuno: Icara hasi ufite ibitugu inyuma yawe ku ntebe cyangwa ku ntebe ihamye. Ukoresheje ibirenge hasi, shyira ikibuno cyawe hejuru hanyuma ukande glute kugeza igihe amavi yawe ari kuri dogere 90. Shira ikibuno cyawe hasi.
Lunge: Hagarara mumwanya ugabanijwe kuburyo ikirenge kimwe ari metero nkeya imbere yikindi. Komeza umubiri wawe ugororotse, hindura amavi kugeza ivi ryinyuma yawe rifite santimetero nkeya hasi kandi ikibero cyawe cyimbere kiringaniye hasi. Garuka kumwanya wo gutangira unyuze hejuru. Kora ibi kumpande zombi.

Icyitonderwa cyihuse: Mbere yo gutangira imyitozo iyo ari yo yose, ni ngombwa kumara iminota 10 kugeza kuri 15 ususurutse kugirango wirinde gukomeretsa. Kurambura imbaraga birasabwa (tekereza hejuru y'amavi no gukubita ikibuno) kugirango amaraso atembera mumitsi kandi yimure ingingo binyuze murwego rwuzuye.

Ku wa gatatu: Umubiri wo hejuru hamwe na Core

Numara kurangiza ubushyuhe bwawe, uzakora biceps yawe, triceps, na pec hamwe nibintu bitatu bitandukanye:

?Biceps Kurl:Fata ikiragi muri buri kiganza (cyangwa akabari mu biganza byombi) ukoresheje inkokora yawe ku mpande zawe kandi amaboko yawe yaguye abangikanye hasi. Hindura inkokora, shyira uburemere ku bitugu, hanyuma usubire aho utangiriye.
?Triceps Dip:Icara ku ntebe cyangwa ku ntebe hanyuma ufate inkombe hafi y'ikibuno cyawe. Kuramo ikibuno cyawe kuntebe hanyuma umanure umubiri wawe kugirango inkokora yawe yunamye kuri dogere 45- cyangwa 90. Subiza inyuma kumwanya wo gutangira.
?Isanduku yo mu gatuza:Iryamire umugongo ku ntebe ibirenge byawe hasi kandi ufate ikiragi muri buri kuboko (cyangwa ufate akabari n'amaboko yombi). Ukoresheje amaboko yawe perpendicular kumubiri wawe, imikindo ireba imbere, uzamura inkokora yawe hanyuma usunike uburemere hejuru. Gabanya uburemere kugirango usubire kumwanya wo gutangira.

Kora buri myitozo inshuro 10, uruhuke umunota umwe hagati ya buri seti, yose hamwe.

Ku wa kane: Kuruhuka gukomeye no gukira

Iminsi itatu yimyitozo ikurikiranye izagusiga kubyuka ububabare uyumunsi, kuruhuka uyumunsi kandi uhe umubiri wawe umwanya wo gukira. Nk’uko ACSM ibivuga, kubabara imitsi biterwa n'amarira ya microscopique mumitsi yo mumitsi iterwa namahugurwa yimbaraga, kandi mugihe ibi bisa nkaho biteye impungenge, nibintu byiza kandi bivuze ko imitsi yawe izasana neza kuruta uko byari bimeze mbere. gukomera.
Erin Mahoney, umutoza ku giti cye, akaba ari nawe washinze ibyemezo bya EMAC, agira ati: "Hatabayeho [iminsi y'ikiruhuko], urashobora kwangiza ingirangingo z'imitsi hamwe n'ingingo zihuza nk'imitsi n'indimu." Ibi byongera ibyago byo gukomeretsa kandi bikarinda imitsi yawe kubaka imbaraga.
Niba utababara cyane cyangwa unaniwe, birasabwa ko ukora imyitozo no muminsi y'ikiruhuko. Kugenda cyangwa kurambura nibyiza kandi bizagabanya imitsi nyuma yo gukora imyitozo.

Ku wa gatanu: Umubiri wo hasi wibanda kuri Glute

Nyuma yumunsi wikiruhuko, itegure kongera gukora imitsi yamaguru yamaguru - iki gihe wibande kuri glute yawe (bita ikibuno). Kugirango utangire iyi myitozo, birasabwa gushyushya umugongo ukoresheje imyitozo itanu yo kurwanya-bande, nka squats, ibiraro bya glute, na clamshells, kumirongo itatu.
Umubiri wawe umaze gutwika, uzatangira gukora hamwe nuburemere. Gusubiramo 10 birasabwa kumaseti atatu yimyitozo ngororamubiri (nka deadlifts, hip hip, hamwe no gukubita ikirenge kimwe) yibasira glute yawe na hamstrings.
Mugihe imbaraga ziyongereye ninyungu imwe yo guhugura ibiro, itanga byinshi birenze ibyo.

Ku wa gatandatu: Umubiri wo hejuru

Kubwimyitozo yawe yanyuma yicyumweru, ndagusaba kwibanda kumugongo no mubitugu. Nkumunsi wabanjirije iki, ugomba gushyushya imitsi ukayikora mbere yuko utangira guterura ibiro.
Ibikurikira, uzarangiza imyitozo itanu iremereye kuri rep 10 na seti eshatu. Iyi myitozo irimo:

?Kanda ku rutugu:Icara cyangwa uhagarare ufite ikiragi muri buri kiganza ku burebure bw'igitugu, imikindo ireba hanze, inkokora zunamye kuri dogere 90. Shyira uburemere hejuru kugeza amaboko yawe agororotse kandi uburemere bukora hejuru. Buhoro buhoro munsi yo gutangira.
?Kuzamuka kuruhande:Guhagarara cyangwa kwicara hamwe na dumbbell muri buri kiganza, amaboko kuruhande rwawe, shyira intoki zawe, hanyuma uzamure buhoro buhoro uburemere kuruhande rumwe kugeza amaboko yawe abangikanye hasi. Buhoro buhoro usubire kumwanya wo gutangira.
?Hindura:Hagarara ukoresheje ibirenge-ubugari butandukanye, uhetamye gato mu rukenyerero, kandi ufate ikiragi muri buri kiganza. Zamura amaboko yawe ku mpande zawe, ukanda urutugu rwawe hamwe. gusubira kumwanya wo gutangira.
? Dumbbell Ukuboko kumwe Ukuboko:Shira ikiganza kimwe munsi yigitugu ukoresheje ukuboko kugororotse ku ntebe. Shira ivi rihuye ku ntebe n'ukundi kuguru kuruhande, ukuguru kureshya hasi. Gufata ibiragi mu rundi ruhande, shyira inkokora yawe ku mpande zawe kugeza bihwanye hasi. Hasi hanyuma usubiremo kurundi ruhande.
?Kuramo hasi:Ukoresheje pulley, fata akabari n'amaboko yawe ureba hanze n'ubugari bw'igitugu. Menya neza ko wicaye ku ntebe cyangwa upfukamye hasi. Noneho, kurura akabari hasi werekeza mu gituza hanyuma usubire buhoro buhoro aho utangiriye.

Ku cyumweru: Umunsi wo kuruhuka no gukira

Nibyo, uyumunsi nuwumunsi wikiruhuko, urashobora gukora imyitozo yoroshye yo kugenda cyangwa kurambura nkuko bisanzwe, kugirango imitsi numubiri wawe bikire neza kandi biruhuke. Nibyo, gufata umunsi wose wikiruhuko nibyiza nabyo! Byombi iminsi yo kuruhuka ikora kandi iruhutse rwose ni ngombwa cyane muri gahunda y'amahugurwa ya buri cyumweru, niba witaye ku mubiri wawe, ibintu byose bizagenda neza kandi byiza!