Kudhonzera kwakaoma kuita kwechinyakare zvekuti tinoona vazhinji veteran vefitness vachiisanganisa mumitambo yavo yekusimba.Kudhonza kwakaoma kunozivikanwa kurovedza 80% yemhasuru dzemuviri, nekuti kudhonza kwakaoma ndiko kurovedza apo tsandanyama, vanhu vazhinji vane maonero akasiyana, saka unofunga kudhonza kwakaoma ndiko kurovedza tsandanyama kana makumbo?
Kubva pakufamba pachako, kudhonza kwakaoma ndiko kudzidzisa kufamba kwehudyu
Kunyange zvazvo vakasiyana vedu tichinzwa madhigirii akasiyana patinodhonza zvakasimba, vamwe vedu vane marwadzo ekumusana, vamwe vane musana, uye vamwe vane hudyu nemakumbo.Asi yekufamba pachayo, kudhonza kwakaoma ndeyekudzidzira kufamba kwebuttock.Patinodhonza zvakasimba, muviri wedu wose unoramba wakagadzikana, kunze kwekubatanidzwa kwehudyu.Uye hudyu joint flexes kutambanudza chiito, ndeyebasa guru recoxal muscle, saka kudhonza kwakaoma ndiko kudzidzira chiito chebuttock.
Asi iwe unogona zvakare kudzidzira kumashure
Asi kuburikidza nekufamba kwakasiyana uye masisitimu anochinja, iwe unogona kuita kudhonza kwakaoma nekumashure kudzidziswa maitiro.Nzira yekuita izvi ndeyekukwevera mapendekete ako kumashure uye magokora ako zvishoma kumashure paunenge uchidhonza.Kureva kuti, mukuita kudhonza zvakaoma, usapedze barbell rowing, saka kudhonza zvine simba kune kumashure kudzidziswa maitiro.Asi kutaura kwese, ramba uchiisa pamberi pekudzidzira buttock.
Panyaya yechirongwa chekusimba, kudhonza kwakaoma kunofanirwa kuchengeterwa zuva rekudzoka
Kudhonza kwakaoma ichi chiito, kunyangwe kudzidziswa kwemakumbo epasi kuchipihwa pekutanga, asi kana uchiita chirongwa chekusimba, unofanirwa kuiswa kudzidzira gumbo zuva iro?Kwete, kana iwe uchidzidzira nguva dzose uye nepamusoro-soro, uchaona kuti kusimudza kwakaoma hakufaniri kunge kune zuva regumbo.
Shanda pamusana wako nemakumbo, kure kure sezvaunokwanisa
Kana zvakaoma kudhonza uye squat zvichifanira kupatsanurwa sezvinobvira, ngatiise imwe musoro pano, uye kudzidzira kumashure uye makumbo anofanirawo kupatsanurwa sezvinobvira.Traditional fitness programs, pane purogiramu yekusundidzira uye kudhonza gumbo, kudhonza uye gumbo mumutsara, izvi chaizvoizvo hazvina kunaka.Kana iwe ukaita chirongwa chekusimudzira uye kudhonza, unofanira kuchishandura kuti "push uye dhonza" kana "kusundira gumbo nekudhonza" panzvimbo yekuenderera mberi nemakumbo.Chikonzero chikuru chakafanana, chiuno hachigone kumira, uye zvikamu zviviri izvi ndezvecheni yekumashure, kuwirirana kwakakura kwazvo.Kana musana usiri mumamiriro ezvinhu akanaka, kugadzikana kwe squatting kwakashata.Pasina simba remakumbo, barbell haigoni kumira zvakasimba.
Kudzidziswa kumashure kwakaoma, mhedzisiro yacho iri nani
Kunyangwe kudhonza kwakaoma kusingaparadze mhedzisiro kumusana, asi kuve nekuunganidza maitiro, uye kuunganidza mhedzisiro yakasimba kwazvo.Saka kana iwe ukaita kudhonza kwakaoma pamberi pemamwe maekisesaizi ekumashure, unogona kuita kuti musana wako uwedzere kushanda, kuitira kuti manzwiro ekumanikidzira, kuputika uye kuona kwemisumbu kuchave kwakasimba zvikuru.Saka kudhonza kwakaoma kune yakanaka kwazvo yekudzidzira kumashure yekubatsira maitiro.Chechipiri, usati wadzidzira kudzoka kuita kudhonza nesimba, hudyu yako yerutsigiro yegumbo inokwanisa kusimba, saka iyo inotevera kuita mutsara wekugara, wakabhenda mutsara, chiitiko chinorema, chiito chakanyanya mwero.
Nguva yekutumira: Jul-14-2022