Kodi mukufuna chiyani kuchokera kuntchito zanu? Ngati mumaganizira za izi, mwinamwake mumafuna kuchita masewera olimbitsa thupi, ogwira mtima, ovuta kutsatira, ndi osangalatsa. Kapena zochepa zomwe zimakhala zosasangalatsa kwambiri ndipo zimagunda malo oposa amodzi kuti akupulumutseni nthawi. Ngati ndizo zomwe mukuzifuna, pali zochitika zina zomwe mukufuna kuziphatikiza pa ntchito yanu.
Nazi njira zisanu zogwira ntchito zogwirira ntchito thupi lanu lonse:
1. Masangweji
Chifukwa Chake Amakhala Mathanthwe: Magulu amagwira ntchito pafupifupi minofu iliyonse m'munsi, kuphatikizapo glutes, m'chiuno, ntchafu, ndi ana. Osati kokha, ndilo kayendetsedwe kathu kawirikawiri tsiku lonse, kotero kuigwiritsa ntchito mu ntchito yanu kudzawonjezera zina zomwe mukuchita pa maphunziro anu.
Momwe mungayesere : Imani ndi phazi lamba-kupatula mbali ndi zala zakutsogolo zomwe zikuyang'ana kutsogolo kapena kuzungulira kunja. Gwiritsani maondo anu pansi ndikuwombera pansi, mutenge mchiuno kumbuyo kwanu pomwe mukusungunula msolo wanu ndi kubotchera mwamphamvu. Pembedzani mawondo anu kumbuyo kwa zala zanu. Onetsetsani kuti zonse zikulozera njira yomweyo. Sungani mochepa momwe mungathere ndi kukankhira muzitsulo zanu kuti muime.
Kusiyanitsa kwa Squat:
- Sewati ndi dumbbell imodzi
- Masewerawa ali ndi dumbbells
- Mbalame ya Barbell
- Mbalame yaikulu ya mwendo
- Mbalame yakutsogolo
- Khala kala
- Mbalame yamodzi
2. Pushups
Chifukwa Chake Iwo Amagwira Ntchito : Pushani, monga magulu, ndi magulu ozungulira omwe amagwiritsa ntchito pafupifupi minofu yonse ya thupi lanu.
Mudzagwira ntchito pachifuwa, mapewa, triceps, kubwerera, ndi kusiya zonse ndikuwonjezera mphamvu yanu yapamwamba.
Momwe mungayendere : Lowani malo apamwamba-manja ozereka kuposa oyenerera ndi kusinthanitsa pazitole kapena, kusinthidwa, pa mawondo. Thupi lanu liyenera kukhala molunjika kuchokera kumutu kupita kumadzulo. Pewani manja anu pang'ono ndikuponyera thupi lanu pansi, mutenge khosi lanu molunjika ndikuyenda mpaka mphuno yanu ikakhudze pansi, ngati mungathe.
Ndiyeno kukankhira kumbuyo. Yesetsani kupewa kutseka zitsulo pamwamba pazitsulo.
Kusintha kwa Pushup:
- Pushups pa mpira
- Pushups ndi manja pa mpira
- Onetsani pushups
- Kusokoneza kovuta
- Pushups ndi med ball rolls
- Divebomber pushups
- Pushups ndi thabwa
- Anayankha pushups
- Kuwombera phokoso pa mpira
- Dzanja limodzi limapanga pushup
- Kugwiritsa ntchito thupi mopitirira
3. Mapulogalamu
Chifukwa Chimene Iwo Amagwira : Monga majeremusi, mapapo amachititsa minofu yambiri miyendo yanu, kuphatikizapo quads, hamstrings, glutes, ndi ng'ombe.
Momwe Mungachite : Imani mugawidwe (mwendo umodzi kutsogolo, mwendo umodzi kumbuyo). Bwerani mawondo anu ndi kutsika thupi lanu kumalo osungirako, kusunga bondo lakumbuyo ndi bondo lakumbuyo pamakona 90 digiri. Kuika kulemera kwazitsulo, pewani mmbuyo (pang'onopang'ono!) Kuti muyambe malo. Musalowetse mawondo anu pamwamba ndipo musalole kuti bondo lanu liweramire kupyola zala zakutsogolo. Kusiyanasiyana kumaphatikizapo mapapu amtsogolo, mapapo am'mbuyo, ndi mapapo amkati. Chitani izi kawiri kapena katatu pa sabata kwa zaka 12 mpaka 16.
Kusintha kwa Lunge:
- Kusunthira kumbuyo
- Kutsetsereka kumbali yokhotakhota
- Mwamba wamwamba
- Kutsika kwapansi
- Lunge kusinthidwa kwa ululu wamondo
4. Plank
Chifukwa Chake Amagwedeza : Dothi (kapena hover) ndi kusuntha komwe kumagwiritsidwa ntchito pa Pilates ndi Yoga ndipo kumagwiritsa ntchito abs, mmbuyo, mikono, ndi miyendo. Mbalame imalowanso m'mimba mwathu.
Mmene Mungachitire Izo : Bodza likuyang'anizana pansi pamakutu anu akugona pansi pambali pa chifuwa chanu. Pukutsani thupi lanu pansi pa malo osokoneza thupi ndi kupuma thupi lanu pamakono anu kapena manja anu. Gwiritsani ntchito mgwirizano ndi kusunga thupi molunjika kuchokera kumutu mpaka kumapazi. Gwiritsani masekondi 30 mpaka 60 ndikubwereza mobwerezabwereza momwe mungathere. Kwa oyamba kumene, yesetsani pamabondo anu ndipo pang'onopang'ono yesetsani kuyendetsa pazenga zanu.
5. Pulldown Lat
Chifukwa Chake Amagwedezeka : Chilonda cha latchi chimagwira ntchito minofu yaikulu ya msana wanu (latissimus dorsi), yomwe imakuthandizani kutentha makilogalamu ndipo, ndithudi, imalimbikitsa msana wanu.
Mmene Mungachitire : Khalani pa makina osungira katundu ndi kuika barani ndi manja anu kunja ndi mapewa anu. Chotsani chotsalira chanu ndikutsamira pang'ono. Sungani zitsulo zanu ndi kukokera gala kumbali yanu, mutenge minofu ya msana wanu. Chitani izi kawiri kapena katatu patsiku pogwiritsa ntchito kulemera kokwanira kuti mutsirizitse makwereza 12 mpaka 16. Ngati mulibe mwayi wochita masewera olimbitsa thupi, yesani mzere umodzi .
Ngati muli ndi nthawi yochulukirapo, kuphatikizapo izi zisanu zimayenda kawiri kapena katatu pa sabata kudzakuthandizani kulimbitsa minofu ndi mafupa anu, komanso kutentha makilogalamu ambiri. Musaiwale kuchita masewera olimbitsa thupi .