Motsa jiki da da kansa nauyi a gida. A sa na bada tare da jiki nauyi ga maza da mata

Mutane da yawa magoya fi son mai lafiya salon maimakon na fitness dakin motsa jiki a gida don yi da kaina tsara hadaddun, shafe daya motsa jiki tare da kansa nauyi a bayan da wasu. Kuma su dalili - ajiye kudi a sayen wani dakin motsa jiki membobinsu - quite m.

Domin inganta kiwon lafiya, zama mafi agile, m, ƙara da ikon rates karkashin II - III wasanni category, irin wannan ayyuka ne isa. Wani abu, idan tabbatacce yana da m raga: I wasanni category da kuma sama. A wannan yanayin, ba tare da wani kocin da kuma musamman dakin motsa jiki za su yi ba.

Ko a gida horo samuwa?

Universal hanya na mutum jiki kamala ne darussan da da kansa nauyi a gida. Su dacewa idan mai aikin faratis ba zai iya zuwa dakin motsa jiki (saboda nesa, rashin lokaci ko ga sauran dalilai). A cikin ni'imar da wannan irin horo yake faɗa, kuma su da samuwa.

Yana da muhimmanci a yadda ya kamata kimanta your kiwon lafiya, don haka kamar yadda ba su ji masa rauni da shi kamar jiki aiki. Bayan horar physiologically - da wahalarwa ga jiki, tare da sverhvosstanovleniya tsoka nama. A danniya ya kamata a shirya. A wata kalma, dauka a matsayin wadancan tare da kansa nauyi a gida ya kamata a lura da wasu taka tsantsan.

Don duba aikin zuciya ne da dace don gwada maido da ta al'ada kudi bayan motsa jiki. Amma idan ba ku yi, kada ka kasance bakin ciki. Saboda haka, bayan jiki ya kamata magance cyclical, tsauri, horar da zuciya.

dumi-up

Farko na yau da kullum da horo ga mutanen da fama da kullum cututtuka, ya kamata kawai zama tare da yarda da halartar likita da batun lokaci-lokaci saka idanu na kiwon lafiya hali daban.

Kada ka manta da cewa domin kauce wa rauni yin wani motsa jiki tare da kansa nauyi ne kawai bayan kãfin a hadaddun motsa jiki, dumi-up your tsokoki da kuma shirya su domin jiki aiki da babban hadaddun. Kuma kafin dumi-up bada shawarar zuwa matsakaici cyclic loading, tattalin horar da zuciya da jijiyoyin jini tsarin, da irin matsakaici Gudun for 15 - 30 minutes. Kyalewa da dumi rauni a jiki. Bayan duk, wani jiki aiki - yana da danniya a kan tsoka zaruruwa, sakamakon su sverhvosstanovleniya (zuwa mafi girma har).

A cikin hadaddun na bada da na nauyi ga maza

Complex bodyweight bada for maza iya samun dama zabin. Yawancin lokaci shi ya hada 7-10 bada. Kowane motsa jiki (su kungiyar) yana mai burin - ci gaban da wani sa na tsokoki. Nagari ga maza dabam - daban-daban a kan kwanaki na mako - aiki fita daban-daban tsoka kungiyoyin. Alal misali, dual horo:

1. Kirji, deltoids (su katako "maida hankali ne akan" kafadu), latissimus dorsi, ƙafa - a moderation.
2. Biceps, abdominals, kafafu - accented.

A hudu-zagayowar lokacin makon da shawara ga makonni biyu da horo a farkon embodiment, da kuma biyu a kan na biyu. Hada darussan da ya kamata a shiryar da aiki tsokoki na kungiyar. Yana da muhimmanci a san abin da irin motsa jiki yayi dace da shi.

Darussan for daban-daban tsoka kungiyoyin

Wakiltar wannan rubutu domin bodyweight darussan:

• kirji - tura-rubucen, ja-gargajiya.
• da deltoid tsokoki - ja up a mashaya, motsa jiki "gefen mashaya".
• latissimus dorsi - ja up a mashaya m riko, lankwashewa-tsawo makamai a kan sanduna.
• kafafu - matsakaici squat a kafafuwansa biyu: ko dai gargajiya plie irin;
• biceps - ja sama a kan wani crossbeam baya riko.
• ciki tsokoki - gangara zuwa yatsun ko ƙafa shigar da kansa.
• (ƙafa accented) - squatting a kan daya kafa.

Abin da lodi da rage kanka to wata mace?

Hakika, da siffofin ne darussan bodyweight for girls. Mata ya kamata aikata mafi kardiodvizheny domin su Anatomy da shawara mai girma jiki mai (7-10%).

Sun kasance sũ ne samar da wata mace adadi ba da shawarar sets ake accented a kan ci gaban da m baya tsokoki, deltoids. Kuma ba da shawarar classic darussan da samar da surface na gaba kafafu da namiji irin.

Duk da haka, kuskure ne tabbatarwa cewa da yawa jiragen kasa mace "ya gina" mai ban sha'awa adadin tsoka saboda zafin horo. Soothe wajen da adalci jima'i: saboda scarcity na halitta testosterone a cikin mace jiki da cewa ba zai yiwu. Saboda haka, a sama iyaka da aka sanya a cikin ra'ayi na wadannan hane-hane, ba tare da m mace irin adadi (da ci gaban da m baya tsokoki, tsokoki na da gaban kungiyar na cinya.) Babu shakka, cewa wadancan da kansa nauyi ga maza ne daban-daban daga mata.

Takamaiman mashaya a matsayin classic motsa jiki

Daga cikin da yawa darussan akwai wani rukuni na gargajiya, watau fāɗin duniya gane, abin da ke faruwa a horar da mafi yawan mutane. Bari mu fara da ja a kan bar.

Shi ne ake kira da tushe ga ci gaban da tsokoki a cikin makamai, kafadu, baya tsokoki.

Horar da 'yan wasa maza Yin ja up 4-5 a 10 sau hanyoyin. Mata isasshen 3-5 sau da kafa. Duk da haka, idan wannan bai da damar da jiki irin na adept ilimin motsa jiki, to, lanƙwasa, daidaita hannuwanku a kan bar a vise daraja sau da dama kamar yadda zai yiwu. Duk da haka, daga cikin horo motsa jiki da yawan maimaitawar kamata a karu.

Bari mu fara da abin da yake bisa ga al'ada mafi kyau darussan bodyweight ga maza sun hada da ja a kan bar. Shi yana da wani tsohon tarihin, kamar yadda na farko a kwance mashaya ya mashin na Roman legionary, wedged tsakanin duwatsu a wani kunkuntar kwazazzabo.

Ja up a kan mashaya

Lura: wannan darasi ne yawanci namiji. Mata gudanar da aiki da shi, amma tare da kasa da tsanani. shawarar gida a kwance mashaya ne har yanzu kafa a view of muhimmancin motsa jiki.

Don yin wannan, auna da rata tsakanin ganuwar a cikin hallway. Saya a wasa kaya turnikovuyu tube struts tare da m girma. A hayar ma'aikacin da guduma zai gyara shi for rabin awa.

The sosai motsa jiki ya kamata a fara da classic Pull-rubucen. An fara matsayi: daga Visa a kan mashaya, hannunka - kafada-nisa baya, hannuwa riko saman. Synchronously biyu makamai tankwasa a magincirõri zuwa matsayi har Chin ne a kan bar.

Tightening aka yi har sau goma a cikin hudu sets. Yana da wannan karfin - da ƙaramar don inganta jiki sautin. Kamar wancan karfafa babba katako na pectoral tsokoki, matsakaici - triceps, deltoids.

Wani aikin da tare da kansa nauyi a kan mashaya, wanda za mu ambaci ake kira ja a baya kunkuntar riko. A wannan yanayin, da hannayensu suna sanya, a mashaya daga juna a nesa na dabino. Hands tankwasa a magincirõri gyara Chin kan bar. An yi sau hudu a cikin goma sets. Wannan darasi horar da biceps accentuated.

The uku motsa jiki - tightening na fadi da riko (hannayensu - fadi kafadu, crossbar aka sa a baya da kai). Bugu da kari a wata matsakaici load a kan tsokoki na makamai, da haka har yanzu motsa jiki Lat ( "fuka-fuki" kamar yadda aka kira su pitching.)

Squeezing bene (lath)

Na biyu sunan da aka ambata a cikin subtitle na bada - lankwashewa-tsawo makamai kwance a cikin dabino. Aikata ta a maza.

A classic version - hannuwa sanya kafada-nisa baya. A mafi ƙasƙanci batu kamata taba da nono (amma ba mai shimfiɗa!) A cikin bene. An yi, dangane da fitness na 4 sets of 35 - 50 sau.

Ga mata pushups partially maye gurbinsu "mashaya". Wannan tsaye motsa jiki. Train da yake a kan forearms da yatsun kafa a kasa da kuma, godiya ga m latsa, gangar jikin da aka kiyaye mike ba tare da sagging.

squatting

Wani asali darussan a jiki horo ne squat. Horar da kafafu ayyana mutum gudun da kuma jimiri. Shi ne, a cikin Bugu da kari ga ci gaban kafa tsokoki, shi ne mai kyau nuna alama na zuciya da jijiyoyin jini tsarin (Martine gwajin.)

Ka yi la'akari da classic squat, forming da kafar tsokoki na namiji type. Kafafu shirya a kafada nisa. Domin dace yi, da mayar da dole ne m, da kuma gwiwoyi ba gudun hijira daga wani kirkirarren axis wucewa ta cikin babban kafana. Domin accented kaya dole ne squat a kan takardar kudi biyu, da kuma mafitar - takwas. Wannan suranta gaban farfajiya na cinya. Darasi aka yi a 3-4 kafa na 30-100 reps.

Squatting wani irin - plie (malam) - bada shawarar ga mata. Yana Forms na roba gindi. Kamar wancan gurfãne shata a hannunka. Yawan sets da kuma maimaitawar kama da embodiment na classic zauna-rubucen.

Wani lokacin motsa jiki tare da kansa nauyi kamar yadda ya kamata kamar yadda wani aji a kan bar. Shi ne game da squatting a kan daya kafa (a lokacin da sauran kafar miƙa gaba). Sau nawa ka yi da shi? Fara kamar yadda mutane da yawa kamar nufin (jiki nauyi motsa jiki) da kuma hankali kawo zuwa 10 maimaitawar da sa. Domin horo da muka bayar da shawarar uku sets.

Gabancin na ciki tsokoki

Babu shakka cewa mai kyau adadi (nufin maza da mata) da shawara a tãyar da kirji da m ciki. Babu shakka, da darussan domin bodyweight a musu classic form dole unsa ƙarfafa abdominals. Wannan ba abin mamaki bane. Bayan duk, kusan duk wani jiki aiki, wadannan tsokoki suna da hannu. Sun wasa a tabbatar da dorewar rawa, dauke da fitar overall daidaituwa.

Bugu da kari, su ci gaba na bukatar mafi girma na horo aiki fiye da da, a ce, ci gaban da za'a fadada tsoka na baya ko biceps. Zai yiwu cewa shi ne dalilin da ya sa horar da 'yan wasa kada ku miss wani zarafi su nuna kashe su "cubes".

Yawanci, a sa na bada bodyweight horo ya shafi raba manya da ƙananan sassa na latsa. A gida kuma, mafi sau da yawa don wannan dalili ne da za'ayi biyu bada. Kuma lokacin da na fara matsayin duka biyu - kwance.

Gudanar da aiki na sama na latsa ƙafãfunsu ana gyarawa, a cikin kulle hannu gyarawa a baya a kwance matsayi na jiki. Dauke da fitar da gangare, da hannãyensa free daga castle kuma Mun shãfe ka yatsun kafa. kusan a kwance jihar sa'an nan ya koma zuwa ga jiki da kuma hannãyen - ga castle ga shugaban ( "kusan" na nufin: dawo ba ya ko taɓa ƙasa). Wannan cinma ƙarin tashin hankali na ciki tsokoki. Darasi aka yi a 4 sets. Number of maimaitawar ga kowane daga cikinsu - 35-50 (dangane da mataki na fitness).

Lokacin da yin atisayen a kan ƙananan ɓangare na tura wajen yin hannuwa na kama da babba jiki, makamai mĩƙaƙƙu rike tsaye ga kayan a hannunka. Kafafuwansa biyu - mike. Su synchronously kashe a kasa da kuma a taba kasa bayan kanki. A baya-lokaci motsi, suka kuma kai tsaye fada, amma kadan, ba a taba. Kamar yadda a baya motsa jiki, ta haka cimma sakamako na tsoka tashin hankali labaru a ko'ina cikin jiki sake zagayowar. Yawan maimata da ita ne ma kama da farko motsa jiki.

ƙarshe

A sa na bada tare da kansa nauyi zai iya sa jikin mutum a cikakke aikin yanayin.

Bugu da ƙari, da motsa jiki da da kansa nauyi, a cewar masana na wasanni, suna da wani m mataki a cikin ci gaban ga dan wasa. Amma a} arshe obalodi wanda bai kai unscripted nauyi-horar da zuciya da jijiyoyin jini tsarin.

Ga mutane da yawa da aka jera kyau isa ya ji da kyau. Duk da haka, wani ɓangare na tafiyad da wucewa mataki "tare da kansa nauyi," je azuzuwan karkashin shiryarwar koci a wasanni kulake da kuma gyms.