Maitiro

Dzidza maitiro ekushandisa iyo ab vhiri kusimbisa yako musimboti. Mazano, maitiro, uye zvikanganiso zvinowanzoitika. Ona mhinduro nekukurumidza!

Ziva kuti kudzidziswa kweHIST kunogona kukubatsira sei kuwedzera simba remhasuru yako nekukurumidza uye zvakachengeteka nemapfupi, anoshanda maitiro.

Ziva kuti kupenengura kumashure pane elliptical kunovandudza sei kurovedza muviri uye hutano hwemoyo. Gadzirisa maitiro ako nhasi!

Ziva nzira dzakachengeteka dzevanhu vane kufutisa uye vandudza hutano hwako neakakodzera uye anoshanda maekisesaizi.

Dzidza maitiro ekuisa tsoka dzako panguva ye squats kuti uvandudze maitiro ako uye kuita. Tsananguro dzesainzi uye mazano anoshanda.

Ziva maitiro ekuvandudza bhenji rako rekudhinda nehunyanzvi, ebetsero maekisesaizi, uye yakagadziridzwa chirongwa chekudzidzisa.

Dzidza maitiro ekuita zvakanaka dumbbell pullover, iyo misumbu inobatanidzwa, uye mazano anobatsira ekudzivisa kukanganisa.

Ziva maitiro ekufema anokwirisa intra-abdominal pressure kune yakachengeteka, inosimudzira inoshanda.

Tsvaga yakanakisa tekinoroji uye zvikanganiso zvakajairika mubhenji press. Kuvandudza kudzidziswa kwako negwara redu rakazara.

Ziva akanakisa ekupikisa bhendi maekisesaizi ekuita toni uye kusimbisa glutes yako zvinobudirira uye zvakachengeteka.

Ziva maekisesaizi akanakisa ekusimbisa muviri wako wepasi uye kuvandudza mashandiro ako emumhanyi kumba.

Ziva maitiro ekusimbisa musimboti wako neanoshanda maekisesaizi uye mabhenefiti avanounza pakuita kwako kwemitambo uye hutano.

Ziva kukosha kwekuzorora kwakakwana mukudzidziswa kweplyometric uye maitiro ekuwedzera kuita kwako kwemumhanyi.

Ziva akanakisa emudumbu maekisesaizi evatambi uye simbisa musimboti wako neaya matipi anoshanda uye maitiro.

Ziva nzira dzemapuranga epadivi, mabhenefiti adzo, uye maitiro ekuita nemazvo kune yakasimba musimboti.

Ziva zvakakosha gym maekisesaizi evanotanga uye uvandudze kusimba kwako neiyi gwara rakazara.

Tsvaga kuti scapular retraction inogona sei kuvandudza mhedzisiro yako uye kudzivirira kukuvara mujimu.

Ziva anobudirira kusvetuka tambo kudzidzira maitiro ekuvandudza kutsungirira kwako uye kupisa mafuta. Svetukira mukati uye ukwane nhasi!

Tsvaga maekisesaizi anoshanda ekuita makumbo ako mushure merwendo rurefu uye kudzivirira kusagadzikana. Iva nesimba uye unakirwe nenzendo dzako!

Tsvaga maitiro ekubatanidza kudzidziswa kwesimba uye cardio kuti uvandudze hutano hwako, kuderedza uremu, uye kukwidziridza kuita kwako kwemumhanyi.

Tsvaga maitiro ekuita Mazana muPilates, mabhenefiti ayo, uye misiyano yemaitiro anoshanda uye anopfumisa.

Ongorora kuti iyo Bosu inogona kushandura sei kurovedza muviri, kuvandudza chiyero chako uye simba uchidzivirira kukuvara.

Tsvaga maitiro ekuita Mazana muPilates uye uvandudze simba rako remudumbu neiyi yakakosha kurovedza muviri. Dzidza nezvese mabhenefiti ayo!

Ziva zvakanakira uye njodzi dzekudzidziswa mazuva ese. Mazano uye mazano ekuchengetedza maitiro anoshanda.

Ziva maitiro ekuvandudza kugona kwemapapu ako neanoshanda maekisesaizi uye mitambo yehupenyu hunoshanda uye hune hutano.

Ziva zvakanakira uye nenjodzi dzekumhanya usina shangu. Dzidza maitiro ekugadzirisa nekuvandudza nzira yako yekumhanya nemazano anoshanda.

Ziva kukosha kwekusimbisa maoko ako uye nekuvandudza mashandiro ako mujimu nemaekisesaizi anoshanda.

Ziva hilet, kusanganiswa kweballet uye hip-hop kunopa simba nekupemberera kusiyana kwekutamba.

Tsvaga akanakisa kettlebell maekisesaizi evanotanga. Kuvandudza simba rako, kutsungirira, uye kupisa mafuta neiyi dhairekitori yakazara.

Ziva Kangatraining, kurovedza muviri kwakakodzera vanaamai nevacheche, kusimudzira hutano hwemuviri uye hwepfungwa. Usazvipotsa!

Ziva maekisesaizi emudumbu evakaroora anowedzera kukurudzira uye kusimbisa hukama hwako. Dzidzisai pamwe chete uye mufare!

Tsvaga mbiru dzakakosha dzekudzidzisa kunoshanda uye kunokurudzira. Kuvandudza mashandiro ako uye hutano nemazano edu anoshanda.

Isu tinokuratidza maekisesaizi akanakisa ekuita toni muviri wako pasina kubva pamba uye pasina kudiwa kwemidziyo.

Isu tinokudzidzisa iwe yakanakisa tsika yekutaura glutes yako nemakumbo, kungave kumba kana kugym. Kudzidzira kunoshanda uye matipi akakosha!

Ziva maekisesaizi akakosha ekusimbisa dumbu rako uye kuwana dumbu rakati sandara zviri nyore kubva kumba.

Isu tinotsanangura kuti ndeapi maekisesaizi akanakisa ekurasikirwa nedumbu kuitira kuti udzoke muchimiro uye uve nehutano.

Iwe unoda kuziva nguva yakareba sei yaunofanira kusvetuka tambo kuti uremerwe uremu? Pano tinokuudza zvose zvaunoda kuziva.

Isu tinokuudza kuti ndeapi akanakisa maekisesaizi ekutsanangura oblique abdominals uye maitiro aunofanira kuita iwo kuratidza zhizha rino. Usazvipotsa!

Isu tinokuudza zvese zvaunoda kuti uve nemagetsi ekuvaka maitiro uye maitiro ayo. Dzidza zvakawanda nezvazvo pano.

Iwe unoda kuita kurovedza simba kumba here? Pinda pano nekuti tinotsanangura kuti ndezvipi zviitwa zvakanakisa.

Kuita muitiro wakakwana wekudzidzira, maekisesaizi ekutanga kumba haafaniri kushaikwa. Sangana nechikamu chiri nyore uye chakasimba.

Tsvaga kuti maitiro ekumhanya anokanganisa sei kumhanya kuita. Ziva mazano akanakisa ekumhanya nemazvo.

Ziva maitiro ekudzidzira dumbu nebhora. Dzidza nezve akanakisa maekisesaizi neFitball kusimbisa musimboti.

Sangana nemaitiro ekurovedza muviri nemabhande erabha kusimbisa maoko. Dzidza maitiro ekushandisa elastic mabhendi ekumusoro kwemuviri.

Tsvaga akanakisa maekisesaizi ekuwedzera gluteus. Ziva maitiro ekudzidzira ku hypertrophy matako.

Tsvaga maitiro ekudzidzisa iyo rotator cuff kudzivirira kukuvara. Dzidza nezve akanakisa maekisesaizi epafudzi cuff.

Tsvaga kuti kinetic chain chii. Ziva mashandiro ayo uye zvipi zviitwa zvekuitira iyo yakavhurika uye yakavharwa kinetic cheni.

Ziva akanakisa maekisesaizi ekusimbisa dumbu negumbo redumbu. Dzidza nzira iri nyore yeabs.

Dzidza kuti ndeapi akanakisa maekisesaizi ekumashure ane dumbbells. Dzidza nezvezvakanakira kudzidzisa musana wako nechinhu ichi.

Simba remuviri rinosanganisa uremu neaerobics, iyo yakaderera-inokanganisa cardio exercise yakakwana yekupisa mafuta mumavhiki mashoma.

Dzidza nzira yekubvisa mafuta emuhapwa neyakareruka yekudzidzira maitiro. Itai maekisesaizi aya kuti musimbise mahapwa enyu.

Kuwana tsandanyama muzvanza zvakatonyanya kuoma kupfuura biceps, semuenzaniso. Nezviitwa izvi, unozozviwana mumwedzi mishoma.

Kana iwe uchida kuwedzera uye kusimbisa matako nehuremu hwemuviri, tinokuudza mamwe maekisesaizi akakosha kuti uzviite.

Kurovedzera mabiceps kuri nyore kana tikatevedzera iyi yakakwana bodyweight routine nhanho nhanho yatinosiya pazasi.

Isu tinokuudza michina yakanakisa kuti uwane matako akakwana, uye zvakare nei zvakakosha kudzidzisa matako.

Ziva maitiro ekuita ma AMRAP nema kettlebells, dumbbells, elastic band kana huremu hwemuviri. Dzidza nezve maekisesaizi akasiyana.

Pane nhevedzano yezviitwa zvatingabatanidza mumuitiro wedu uye izvo zvichatibatsira kusimbisa zvitsitsinho zvedu uye kudzivisa kuputika.

Tsvaga kuti ungaita sei kutenderedzwa kwepafudzi kuchengetedza mubatanidzwa wako uine hutano. Dzidza kufamba kwemukati nekunze nemabhandi.

Iyo cavus tsoka ine tension yakawanda nekuda kwekuremara, saka isu tinokurudzira maekisesaizi akanakisa ekubvisa kunetsana munzvimbo iyoyo.

Kune maekisesaizi evakadzi vane pamuviri uye, zvichienderana nehutano hwako uye mazano echiremba, chiitiko ichi chinogona kuva chakareruka kana pakati.

Ziva akanakisa maekisesaizi ekushanda pectorals uye chipfuva nehuremu hwemuviri wako uye pasina zvemitambo.

Ziva akanakisa bodyweight maekisesaizi ekusimbisa iyo triceps pasina zvemitambo michina. Muitiro wakasimba wekudzidzira.

Tsvaga maitiro ekuita ma glutes usati wadzidziswa. Ziva kukosha uye akanakisa gluteal activation maekisesaizi.

Ziva akanakisa kuzvirodha maekisesaizi ekusimbisa kuzasi kumashure. Dzidza kuti ungadzivisa sei kukuvara kwezasi.

Ziva nzira yekurapa tsoka dzakadzikama. Dzidza nezvezvakanakisa zviitwa zvekuvandudza kufamba uye kuderedza marwadzo mutsoka.

Ziva akanakisa maekisesaizi ekudzoreredza patellar tendonitis. Dzidza kuti kurovedza muviri kunovandudza sei kukuvara kwemabvi.

Isu tajaira kudzidzira kumba, asi kana tikasangwarira kana kuti tine ruzivo rwekare, tinogona kuzvikuvadza zviri nyore.

Tsvaga maitiro ekuita HIIT kune vanotanga. Isu tinokuudza nezve mabhenefiti enguva yekudzidziswa uye marudzi akasiyana aripo.

Ziva maekisesaizi akanakisa eavo vasingawirirani nekukume pakati pechirimo. Isu tinokudzidzisa maitiro ekudzidzira uye matipi akanakisa ekudzivirira allergy kurwiswa.

Ziva akanakisa maekisesaizi evarwere vakarara vasingakwanise kufamba vega kana kuda mazuva mashoma ekuzorora.

Ziva akanakisa maekisesaizi ekubvisa cartridge mabhandi. Dzidza maitiro ekudzidzira kubvisa mafuta ehudyu.

Ziva yakanakisa tsiva yekudzidzira maitiro kumba. Isu tinokudzidzisa iwe ekutanga mafambiro evanotanga uye maitiro asina zvemitambo zvekuita chero kupi.

Ziva akanakisa maekisesaizi emaoko ekudzikisa marwadzo kubva kuCOVID-19 vaccine. Tsvaga kuti sei ruoko rwako ruchirwadza mushure mekupfurwa kubva mujekiseni uye kuti kurovedza muviri kunogona sei kugadzirisa marwadzo.

Tsvaga kuti ndeapi maekisesaizi akanakisa mushure mefuruu. Isu tinokudzidzisa iwe yakapusa yekudzidzira maitiro ane simba, kudziya-kumusoro uye kufamba-famba.

Ziva iyo post-COVID-19 yekudzoreredza kurovedza muviri. Isu tinokudzidzisa iwe nyore uye akareruka mafambiro kuti udzoke.

Ziva maitiro ekudzidzira neFoam Roller maekisesaizi ekuvandudza kufamba uye kuchinjika. Tinokudzidzisa mafambiro nefoam roller.

Tsvaga kuti ndechipi chakanakisa kurovedza muviri kune glutes. Isu tinoongorora mabhenefiti ehudyu thrust uye kuenzanisa kwayo neyakafa.

Dzidza maitiro ekuita mabarbell leg. Isu tinokudzidzisa iwe akanakisa maekisesaizi ekurovedza muviri wepasi nekungoita gym bar.

Ziva akanakisa epuranga maekisesaizi nekettlebell kusimbisa dumbu. Isu tinokudzidzisa iwe maitiro emudumbu ane huremu hweRussia.

Tsvaga akanakisa emudumbu maekisesaizi paTRX. Isu tinokudzidzisa iwe maitiro ekudzidzira kuita abs uye kusimbisa iyo yakakosha.

Ziva akanakisa anoshanda akaderera-anokanganisa maekisesaizi kune vanhu vanopfuura makumi mashanu. Isu tinokudzidzisa maitiro ekudzidzira anoderedza njodzi yekukuvara uye inosimbisa tsandanyama.

Ziva akanakisa maekisesaizi eAdductors. Isu tinoongorora anatomy yeaya mamhasuru emakumbo uye tinokuudza nezve mabhenefiti ekusimbisa iwo. Dzidza kudziyisa adductor usati wadzidzira.

Tsvaga maitiro ekuita iyo Dead Bug nenzira kwayo. Isu tinotarisa kuti sei usingakwanise kubvisa iyi abs Exercise uye maitiro ekuzviita.

Tsvaga kuti chii chinonzi serratus anterior, chinoshandiswa sei uye chii chakanakira kudzidzisa. Dzidza zviitwa zvekuisimbisa.

Ziva akanakisa maekisesaizi ane hexagonal bar. Sangana netsika yekudzidzira neye trap bar kusimbisa muviri wese.

Ziva zvakanakisa psoas kurovedza muviri kuchengetedza tsandanyama kusimbiswa. Tinokudzidzisa maitiro ekudzivisa kukuvara kwehudyu.

Tsvaga zvikanganiso zvinowanzoitika mu dumbbell rowing exercises. Isu tinoongorora maitiro akakodzera uye tinokupa matipi ekugadzirisa chimiro chako uye kudzivirira kukuvara mumashure maekisesaizi.

Tsvaga kuti sei uchinetseka kukwira masitepisi kana kuita nhanho-ups pajimu. Tinotarisa zvikonzero uye kuti ungadzivisa sei marwadzo emajoini uye kuoma.

Ziva akanakisa maekisesaizi ekusimbisa lats mujimu. Ziva nzira yakapfava uye inoshanda yekudzidzira kukudziridza vhoriyamu mudorsal.

Ziva maekisesaizi ekuita pamushini weSmith. Sangana nemaitiro ekurovedza muviri kuita mujimu nemuchina weSmith.

Dzidza maitiro ekudzidzisa pectoral ne dumbbell. Isu tinokudzidzisa iwe maitiro e unilateral chest exercises kuti usimbise.

Ziva mhedzisiro yekuita HIIT Workouts mazuva ese. Isu tinoongorora kuti rudzi urwu rwekusimba kwepamusoro-soro runobata sei.

Ziva akanakisa maekisesaizi ekuti utangezve kudzidziswa mushure mekuzorora kwenguva refu usina kuita maekisesaizi. Ziva nzira yakanakisa yekudzidzira kudzivirira kukuvara.

Dzidza nezve akanakisa maekisesaizi ekumashure ane elastic bands. Ziva maitiro ekusimbisa musana wako nemabhandi ekupikisa.

Ziva akanakisa maekisesaizi kuti ugare wakakurudzirwa pazororo reKisimusi. Isu tinokudzidzisa akati wandei maitiro ekudzidzira kubuda mumonotony.

Ziva akanakisa akadzika-maitiro ekudzidzira evakuru vakuru. Isu tinokuudza kuti chii chakaderera-chinokanganisa kurovedza muviri uye kuti chii chinobatsira chaunounza.

Ziva kukanganisa kwakanyanya kana iwe uchiita maekisesaizi nemabhendi ekupikisa. Isu tinoongorora kuti nzira yakarurama ndeyekudzivirira sei kukuvara.

Tsvaga zviitwa zvakanakisa zvekuvandudza Baker's cyst kurwadziwa. Isu tinokudzidzisa iwe maitiro ekudzoreredza kufamba mumabvi.

Tsvaga akanakisa TRX maekisesaizi ekumusana. Dzidza kusimbisa musana wako neiyi kumiswa kwekudzidzira maitiro.

Dzidza nezve akanakisa dumbbell triceps maekisesaizi ekuita kumba kana mujimu. Simbisa neiyi dzidziso yenguva dzose.