Anthu akamaganizira zochita zolimbitsa thupi amaganiza za masewera olimbitsa thupi pa masewera olimbitsa thupi. Koma pali ntchito zosavuta zapakhomo zomwe mungathe kuchita muchitonthozo cha chipinda chanu chodyera chomwe chingamangitse thupi lanu.
Zonsezi zapakhomo pakhomo zimagwiritsa ntchito mphamvu zamaphunziro. Kupanga minofu kupyolera mu kuphunzitsa mphamvu kumathandizira kulimbitsa thupi lanu.
Ndipo minofu yanu yamphamvu imathandiza thupi lanu kuyang'ana mozama komanso moyenera. Choncho, valani zovala zabwino ndikuyambitsanso njira yosavuta yogwirira ntchito masiku ano.
Ntchito Yovuta Kwambiri Panyumba # 1
Pa kuyambira kumeneku kwa miyendo ya manja ndi abs, mudzaphunzira momwe mungagwiritsire ntchito minofu yaikulu ndi zosavuta zolimbitsa thupi. Simusowa zipangizo zamtengo wapatali kuti mutsirize ntchitoyi. Mukhoza kuchita masewera olimbitsa thupi limodzi patsiku limodzi lopangira masewera olimbitsa thupi, muziwagawa tsiku lonse kapena kuwonjezera iwo kumapeto kwa zowawa zolimbitsa thupi kuti muwotche .
- Pushani. Fomu yangwiro ndi yofunika mukamachita kukankha . Yambani ndi kusintha kosuntha komwe mungathe kumaliza ndi njira yabwino. Pitani patsogolo pa mlingo wotsatira pamene mutha kuchita maulendo 10 ndi mawonekedwe abwino.
- Lunge. Yambani pochita mapangidwe a mapapo omwe amatha kumbuyo . Gwiritsani ntchito khoma kapena mpando wokwanira ngati mukufunikira. Mukathe kuchita mapapu 10 pa mwendo uliwonse popanda kuthandizidwa, yesani kumbuyo kwa nyumba yam'mbali kapena kusintha kwina .
- Squat. Mbalame imagwiritsa ntchito minofu yayikulu mu thupi lanu pansi ndikuthandizira kupanga chigoba chachikulu. Onetsetsani kuti mukuchita masewerawa ndi mapazi anu osachepera kutalika. Njuchi zimamira patsogolo panu ngati kuti mwakhala pampando. Chitani masewera awiri a squats khumi.
- Plank. Zochita masewera olimbitsa thupi zimalimbitsa minofu ya m'mimba ndi minofu yomwe imathandizira kumbuyo kwanu ndikulimbikitsana bwino. Yambani mwa kugwira malo apulumu kwa masekondi 15. Pamene mukukula, pitilirani masekondi 30 ndipo pamapeto pake masekondi 90.
Ntchito Yopangako Yoyamba # 2
Zochita izi zikhoza kuwonjezeredwa kuntchito zoyenera zolimbitsa thupi pamwambapa. Mudzasowa kafukufuku kuti mudzamalize gawoli. Kuchita masewera olimbitsa thupi kumathandizira kupanga mawonekedwe olimba, manja amphamvu ndikupitiriza kumanga pa mphamvu zonse za thupi.
- Biceps curl. Imani ndi phazi pamtunda padera ndi dumbbell imodzi m'dzanja lililonse. Pitirizani kukhazikika bwino pamene mukukweza ndi kuchepetsa zolemera poguguda pachikasu. Chitani magawo awiri a kubwereza khumi. Zonjezerani kuchuluka kwa kulemera pamene mutsirizitsa maselo ndikukhala ndi mphamvu zokwanira.
- Kuwuka kwotsatira. Imani ndi chimphona m'dzanja lililonse. Malembo ayenera kuyang'anitsitsa mkati, mpaka pakati pa thupi. Kwezani manja anu olunjika kuti mugwire pang'onopang'ono ndi kuchepetsa pang'onopang'ono. Chitani magawo awiri a kubwereza khumi.
- Triceps kickbacks. Gwiritsani ntchito mpando kuti mulowe m'thupi lanu kuti mupange ma triceps . Onetsetsani kuti mutambasula manja mwamsanga ndikubwerera kumalo oyambira ndi kulamulira. Malizitsani magawo awiri a kubwereza khumi.
- Mzere wokhazikika. Kuti mukhale woyenera pa mzere wokhotakhota, pitirizani kuchoka m'chiuno kuti chifuwa chanu chikuyang'ane pansi ndipo mikono ikupachika pansi panu. Ikani manja anu kumbali yanu ngati kuti mukukwera bwato.
- Mbalame yozungulira. Mutha kukhala wokonzeka kutenga masewera olimbitsa thupi kuchokera ku Workout # 1 mpaka kumtunda watsopano. Yesani kusiyana uku. Imani ndi nsana wanu ku khoma ndipo tanizani m'chiuno mwako kukhala pamalo okhala. Lolani khoma liwathandize msana wanu. Gwira malo kwa masekondi 30. Pamene mukumanga mphamvu, yesetsani kuti mugwire masewerawa kwa mphindi imodzi.
- Makina apamwamba. Pokhala pansi, malizitsani makina opitilirapo pamwamba podzutsa makutu anu pamutu mwanu. Kutambasula mikono bwinobwino musanabwerere ku malo oyamba. Chitani magawo awiri a kubwereza khumi.
Mukhozanso kuwonjezera zovuta zomwe mukuchita pachitetezo champhamvu # 1. Mwachitsanzo, gwirani dzanja limodzi pambali ngati mukupanga mapapu kapena masewera.
Ntchito Yovuta Kwambiri Padziko Lonse # 3
Pogwira ntchito yotsirizayi kuti mukhale wolemera, mutha kugwiritsa ntchito zipangizo zamakono monga mabungwe ndi mpira wa masewera olimbitsa thupi. Zida zimenezi zimaphatikizapo chinthu chokhazikika chomwe chidzakuthandizani kukhala ndi malingaliro abwino. Mudzapeza zipangizo zotsika mtengo m'masitolo ambiri a m'masewera.
- Kulimba mpira kumakankhira mmwamba. Ngati mutha kukwanitsa kupanikizika ndi mawonekedwe abwino, yesetsani kuchita masewera olimbitsa thupi lanu pansi pa mpira. Yambani ndi mpira pansi pa mawondo anu ndipo pamene mukumva bwino ndi zochitikazo, bweretsani mpira pafupi ndi mapazi anu.
- Zotsatidwa pambali. Yambani pakati pa gulu ndikunyamula chojambula chimodzi m'dzanja lililonse. Gululo liyenera kulumikizidwa pansi pa mapazi anu. Tsopano bwerani kumbali ndi phazi lanu lamanja pamene mukusunga phazi lanu lakumanzere pa gululo. Izi ziyenera kukhala zovuta chifukwa zimafuna gulu kuti liwotambasule. Chitani masitepe asanu ku njira zabwino ndi zisanu kumanzere. Pumula ndi kubwereza.
- Lunge ndi kufalikira kwina. Yambani kupita kumalo osungirako malo ndipo ikani pakati pa gulu lanu pansi pa phazi lakumbuyo. Ndi dzanja limodzi mu dzanja lirilonse, kwezani manja mu makina apamwamba pamene mukumira mu lunge lakuya. Bwererani ku malo oyamba ndi kubwereza. Pewani maulendo asanu mbali iliyonse.
- Chilumba cha Lat. Khala pa mpira ndikugwiritsanso gululo pamutu pako. Tambani zingwe kumbali zonse . Mudzamva mitsempha yayikulu ya latissimus dorsi pakati pa kumbuyo kuti mugwire ntchitoyi. Kwezani ku malo oyamba ndi kubwereza.
Kuti pakhale ndondomeko yoyenera yogwiritsira ntchito masewera olimbitsa thupi , yesetsani kuphunzitsa mwamphamvu maulendo 2-3 pa sabata. Ndipo kumbukirani, pamene mukumanga minofu, nambala yomwe ili pamtunda ikhoza kukula kapena kukhala yofanana. Koma mudzawona kusintha komwe zovala zanu zimayendera, momwe thupi lanu limagwirira ntchito tsiku lonse, ndi momwe mukuwonekera. Pamapeto pake, izi ndizofunika kwambiri.