Zaka makumi angapo zapitazo, kuchita masewera olimbitsa thupi ndi chinthu chomwe timachita kuti tisangalale komanso kuti tikhale okondwa, koma masiku ano ntchito sizakhala zabwino, ndizofunikira. Ife tachoka ku gulu lotengeka kupita ku zomwe zimathera nthawi yambiri pamapeto pake . Timakhala kuntchito, tikawonerera TV, kusewera masewera a pakompyuta, kuyendetsa galimoto-ambiri a ife timakhala mochuluka kuposa momwe timaima kapena kusuntha. Kukhala pansi kumawonjezereka mitundu yonse ya zoopsa zaumoyo monga mtundu wa shuga 2, matenda a mtima, ngakhale imfa yoyambirira.
Tonse timadziwa kuti tikuyenera kuchita masewera olimbitsa thupi ndipo tonse timadziwa zofunikira za pulogalamu yathunthu: Cardio , maphunziro amphamvu , ndi masewero olimbitsa thupi. Zimamveka zosavuta, koma mukayang'ana ndondomeko yochita masewera olimbitsa thupi yomwe ikuphatikizapo zigawozi zonsezi, mukuwona momwe zingakhalire zovuta kuti mugwirizane nazo zonse, makamaka ngati muli ndi nthawi yochuluka , yomwe ambiri a ife timachita.
Ndiko komwe kugwiritsiridwa ntchito kwazing'ono kungabwere. Kugwira ntchito kochepa kungakhale kothandiza kwambiri ngati ntchito yochulukirapo, ngati mukuchita bwino. Chinsinsi chenicheni chikugwira ntchito mwakhama nthawi yomwe muli nayo.
Ubwino wa Ntchito Zang'onozing'ono
Nthaŵi zambiri timaganiza kuti tiyenera kuchita ola limodzi kapena kuposerapo, koma akatswiri adaphunzirapo kanthu. Ntchito zochepa zochepa zimapindulitsa pokhapokha:
- Kulemera kwa kulemera kwa thupi - Kafukufuku wina wofalitsidwa mu Journal of Obesity anapeza kuti kuchita masewera olimbitsa thupi kwambiri kungathandize kwambiri kuchepetsa mafuta onse a thupi komanso mafuta a m'mimba .
- Kupititsa patsogolo machitidwe olimbitsa thupi - Zofukufuku zasonyezeranso kuti kuchepa kwafupipafupi, kothamanga mwamphamvu kwa mphindi zisanu ndi ziwiri kungapereke ubwino womwewo monga nthawi yaitali kapena ora lokwezera zolemera.
- Zosavuta kuchita - Zimakhala zosavuta kuti mukhale ndi mphindi 10, kupatulapo, kunena, ora la cardio kapena maphunziro amphamvu.
- Kupititsa patsogolo thanzi lanu - Phunziro lina lofalitsidwa ku Diabetologia linapeza kuti anthu omwe ali ndi matenda a shuga a mtundu wa 2 amapindula kwambiri kuchokera ku kuyenda koyenda kusiyana ndi kuyenda koyendayenda.
- Ntchito zophweka zimakhala zosavuta kumamatira - Ndi zophweka kuchita zochepa zochepa, zomwe zikutanthauza kuti mumakhala ndi chizoloŵezi chochita masewera olimbitsa thupi .
Kulimbitsa Mtima
Chinsinsi chenicheni chochita ntchito zochepa zochepa ndikugwira ntchito pamlingo waukulu. Wopepuka kuntchito, ndikovuta kwambiri kuti mugwire ntchito kuti mupindule nawo kwambiri.
Pali njira zosiyanasiyana zogwirira ntchito molimbika mufupikitsa nthawi monga:
- Maphunziro othamanga kwambiri - Njira imeneyi ingaphatikizepo kupanga zochitika zamtundu wapamwamba kapena kuthamanga kwakukulu kumatulutsidwa wina ndi mzake ndi kupuma pang'ono.
- Maphunziro a Tabata - Ndi Tabata, mumakhala mphindi 4 zapamwamba ntchito, mukuchita masewera olimbitsa thupi kwa masekondi makumi awiri ndi kupuma kwa 10, mukubwereza kuti nthawi yonse yopuma.
- Maphunziro apamwamba oyendetsa dera - Izi zimaphatikizapo zochitika zolimbitsa thupi zomwe zimapangitsa kuti mtima wanu uzikula komanso kukuthandizani kugwira ntchito minofu yambiri nthawi yomweyo.
- Makhalidwe a Metabolic - Met con ndi mtundu wa masewera olimbitsa thupi omwe amachititsa kuti thupi lonse likhale lopweteka.
Monga bonasi, mitunduyi yowonjezeretsa ntchito imapangitsa kuti mutha kuyambiranso , kapena chiwerengero cha calories thupi lanu limayaka mutatha kugwira ntchito.
Kuyikamo Zonse
Kotero, mukudziwa kuti mukhoza kuchita zochepa-kodi ntchitoyi ikuwoneka bwanji? Kugwira ntchito kwapang'ono pansi kukupatsani malingaliro a momwe mungakhalire ntchito yanu yayifupi.
Ntchito iliyonse, yomwe ingathe kuchitika maminiti 5 mpaka 15, imagwiritsa ntchito gulu limodzi la minofu kapena malo amodzi olimbitsa thupi, ndipo limaphatikizapo zochitika zosiyanasiyana zomwe zimapangitsa kuti thupi lonse likhale lolimba.
Bwanji
- Ngati mukufuna thupi lathunthu, mungathe kuchita zonsezi nthawi imodzi kapena nthawi zosiyana tsiku lonse.
- Pogwiritsa ntchito ndondomeko yotanganidwa, mukhoza kuchita chimodzi kapena kuposerapo ntchito tsiku lililonse. Onetsetsani kuti mumalola minofu yanu kupuma tsiku limodzi pakati pa ntchito.
- Pogwiritsa ntchito masewera olimbitsa thupi, yang'anani kusunthira kuchoka ku zochitika zolimbitsa thupi kupita kwina ndi kupuma pang'ono kapena kopanda phindu. Izi zidzakuthandizani kuti mukhale otsika kwambiri kuti mupeze zambiri pa gawo lililonse.
- Yang'anirani mphamvu yanu. Muyenera kukhala ogwira ntchito mwakhama, pamtunda wa 7-9 pazithunzi zomwe mukuganiza kuti mukuchita . Mutha kugwiritsanso ntchito makina oyendetsa galimoto kuti mutsimikizire kuti muli pamapeto pamtunda wanu wamakono .
- Onetsetsani kuti mukuwotha (onani Pulogalamu Yowonjezera Kumunsi) musanayambe kuchita masewera olimbitsa thupi ndi kudzipereka nokha kutambasula mukamaliza ntchito.
Kusamala
Onani dokotala ngati muli ndi vuto lililonse kapena kuvulala musanayese ntchitoyi. Nthawi zonse muzidumpha kapena kusintha zosuntha zomwe zimayambitsa ululu kapena kusokonezeka.
Kugwira Ntchito Mwakhama
Zida Zofunikira: Palibe
Bwanji
- Chitani masewera olimbitsa thupi kwa masekondi 30 kapena ngati mulibe timer, chitani nthawi 20 zokhazokha.
- Pitani kuchoka kumodzi kupita kumbuyo ndi kupuma pang'ono kapena kopanda.
- Pang'onopang'ono kuwonjezera kayendetsedwe kanu kuti mubweretse vuto lanu pamtima.
| Nthawi | Kuchita masewera olimbitsa thupi | RPE |
|---|---|---|
| 30 mphindi | Gawo lakukhudza - Yambani kupita kumanja momwe mungathere, mutenge mikono. Bwerera mmbuyo ndiyeno pita kumanzere. Pitirizani kupita mobwerezabwereza, ndikupangitsa kuyenda kukukula pamene mukuwotha. | Mzere wa 4 |
| Mphindi 60 | Pita kunja - Ndi kulemera kwa mwendo wamanja kumbali ya kumanzere kumbali. Gwirani pansi ndikubweretsanso phazi kuti liyambe. Bwerezani masekondi 30 kumbali iliyonse, kusuntha mwamsanga momwe mungathere. | Mzere wa 4-5 |
| 30 mphindi | Knee smash - Ndi manja apamwamba, kulemera kwa mwendo wamanja, bweretsani bondo lakumanzere ndikukoka mikono. Lembani pansi ndi kubwereza, mukugwiritsanso ntchito chapamwamba ndi chapakati. Sungani mwamsanga momwe mungathere. | Mzere wa 4-5 |
| 30 mphindi | Chopondapo mwendo kutsogolo - Kwezani mwendo wakumanja molunjika ndi kuzungulira mkono wakanja mozungulira ndi kumatsikira chala. Bwerezani kumbali ina, kusinthana mbali iliyonse kwa masekondi 30. | Mzere wa 4-5 |
| 30 mphindi | Bondo lakumbali likukwera - Tengani manja ndi kutuluka kumbali monga zolinga. Kwezani bondo lolondola ndikuyesera kugwira bondo mpaka kumutu, popanda kutsika mikono. Lembani pansi ndi kubwereza kumbali ina. | Mzere wachisanu |
| Bwerezani | ||
| Nthawi yogwira ntchito: Mphindi 6 | ||
Ntchito 1: Cardio
Mapulogalamu a cardio amayamba ndi masewero olimbitsa thupi ndipo pang'onopang'ono amakula mwamphamvu kwambiri, masewera olimbitsa thupi.
Bwanji
- Pambuyo pa kutentha, sungani kupita ku cardio zolemba m'munsimu.
- Chitani masewera olimbitsa thupi kwa masekondi 30, kuchoka ku zochitika zolimbitsa thupi popanda kupuma pakati ngati mungathe.
- Mphamvu ndizophatikizapo, kotero mudzazipeza zovuta mukamaliza kumapeto.
- Ngati mukubwereza dera, pumulani kwa masekondi 30 kapena 60 musanabwererenso.
| Nthawi | Kuchita masewera olimbitsa thupi | RPE |
| 30 mphindi | Jog m'malo - Yambani poyendayenda m'malo kapena kuzungulira nyumba, kusuntha manja anu mmwamba ndi pansi kuti muwonjezere mphamvu yanu. | Mzere wa 4 |
| 30 mphindi | Kuthamanga Kwakuda Kwambiri - Jog m'malo, kumapindira mawondo mmwamba momwe mungathere, osachepera msinkhu. Onjezerani mphamvu mwa kuyendetsa manja. | Mzere wa 5-6 |
| 30 mphindi | Mapapu a Plyo - Yambani pamalo amodzi ndi kulumphira, kusinthasintha mapazi kumlengalenga ndikufika pansi pamtunda ndi mwendo wina kutsogolo. | Mzere wa 7 |
| 30 mphindi | Plyo jacks - Izi zimakhala ngati galimoto yofulumira. Gwiritsani mapazi anu mofulumira ndikuwatsitsimutsanso palimodzi ndikuzungulira mikono. | Mzere wa 7 |
| 30 mphindi | Mabala - Masamba kuti muike manja anu pansi. Pumulani kapena bwerera mmbuyo mu thabwa. Dumphirani kapena mapazi anu mmbuyo, imani ndikudumphira (mwasankha). | Mzere wa 8 |
| 30 mphindi | Mbalame yotsekemera imalumphira - Yambani ndi kumapazi kumtunda kumbali ndi manja kumbuyo. Lowani mu squat ndikudumpha mokweza momwe mungathere. Landani ndi mawondo mofewa kumbuyo kwanu. | Mzere 8-9 |
| 30 mphindi | Mbalame ya Burpe : Yambani mu malo apulumu ndi kulumphira mapazi kumtunda waukulu, mikono. Pansi, pumani mmbuyo mwendo ndikubwereza. Sungani malo ochepa pa rep. | Mzere 8-9 |
| 30 mphindi | Puddlejumpers - Tengani njira yayikulu kupita kumanja kukweza mikono. Pitani ku mbali inayo ndikupitiliza, mofulumira, pansi ndi pamtunda momwe mungathere. | Mzere 8-9 |
| 30 mphindi | Zowamba zachisanu - Yambani mu malo ochepa ndipo mufike kumapazi kapena kumalumphira, kuyendetsa dzanja lanu lamanja mozungulira ndi pansi mpaka mukanyoza pamene mukuyenda. Dumphirani kumapazi kachiwiri, nthawi ino mutsike pansi ndi dzanja lamanzere. | Mzere 8-9 |
| 30 mphindi | Mapiri okwera m'phiri - Mu malo othamanga, muthamangire mapazi ndi kutuluka mofulumira momwe mungathere. | Mzere 8-9 |
| Bwerezani | ||
| Nthawi Yopewera: Mphindi 10 | ||
Ntchito 2: Thupi Lathu
Ntchitoyi idzagwiritsanso ntchito thupi lanu la pansi ndi zochitika zisanu zomwe zimalimbikitsa glut, ziuno, ndi ntchafu. Pali kusintha kwanthawi kwa masewera ena kuti muwonjezere mwamphamvu ndikupitiriza kutentha. Yesetsani kugwiritsa ntchito zolemera kwambiri zomwe mungathe kuti mupindule nawo kwambiri.
Zida
Zojambula zosiyana, Gliding Disc, mbale ya pamapepala kapena thaulo (ngati muli pa nthaka yolimba)
Bwanji
- Yesetsani kuchita masewera olimbitsa thupi, kusunga kayendetsedwe ka pang'onopang'ono.
- Chotsani pa masewera olimbitsa thupi kupita kumalo ena osakhala nawo, ngati mungathe.
- Bwerezerani dera kawiri kuti mupitirize kuchita masewera olimbitsa thupi.
| Kuchita masewera olimbitsa thupi | Amasintha / Kutsegula |
|---|---|
| Kuphwanya Zogulitsa - Kuvala zolemetsa zolemetsa, zochepa monga momwe mungathere. Gwiritsani ntchito malowa ndikuwongolera pang'onopang'ono masentimita angapo. Limbikitsani maulendo asanu ndi atatu, imani, mupumule mwachidule ndikubwereza maulendo anayi. | 4 magulu asanu ndi atatu a masewera olimbitsa thupi |
| 1.5 Mapulogalamu - Yambani pamalo amodzi okhala ndi katundu wolemetsa. Pita kumalo osungiramo katundu, ndiye phokoso lokha. Lembetsani mmbuyo kupita ku malo osungiramo katundu ndikukankhira njira yonse. Icho ndi chimodzimodzi. Bwerezani mobwerezabwereza eyiti pa mwendo uliwonse. | 8 |
| Kuwombera kupita kumapeto kwapamwamba ndikusunthira pamtunda - Gwiritsani zolemera pamaso pa ntchafu ndi nsonga kuchokera m'chiuno mpaka kufa. Pamene mubwereranso, tenga zolemerazo ndikuyendetsa pamtunda uliwonse, ndikuyendetsa zolemera. | 8 |
| Mtolo umodzi wokhala pansi ndi zithunzi - Pogwiritsira ntchito Galasi Disc, mbale ya pepala kapena thaulo ngati muli pa nthaka yolimba, gwirani mtolo wolemetsa mmanja onse awiri pa chifuwa. Ikani chidendene cha phazi lamanja pa diski kapena thaulo ndi kuguguda pa bondo lakumanzere, ndikugwedeza chidendene chakumanja patsogolo panu. Bwerezani ndikusintha mbali. | 12 |
| Kusinthanitsa kwakukulu - Imani pamapazi ndi kunja pang'onopang'ono. Gwiritsani ntchito kulemera kwakukulu mu dzanja lamanja ndikugwada mawondo mu squat. Mabondo ayenera kukhala molumikizana ndi zala zakutsogolo. Ikani zolemera pansi ndikuimirira. Pa mzere wotsatira, tengani kulemera kwake ndi dzanja lina. Pitirizani kudula manja ndi kusinthanitsa manja. | 12 |
| Bwerezani | |
| Nthawi Yopewera: Mphindi 10-15 | |
Ntchito 3: Chifuwa
Chifuwa chanu ndi chimodzi mwa minofu yayikulu mu thupi lapamwamba ndipo pali machitidwe osiyanasiyana kuti muzigwira ntchito iliyonse ya pecs. Zotsatira zisanuzi zidzakuvutani kwambiri, ndikukupatsani chikondwerero chachikulu cha chifuwa.
Zida Zofunikira
Zojambula zosiyanasiyana zolemera
Bwanji
- Yambani ndi kutentha ndikusunthira kupitako, wina ndi mzake, ndi kupuma pang'ono.
- Yesani kugwiritsa ntchito kulemera kwambiri momwe mungathere.
- Onetsetsani kuti mutambasula kumapeto kwa zowawa.
| Kuchita masewera olimbitsa thupi | Amasintha / Kutsegula |
| Pushups - Yambani m'manja ndi zala kapena chitani izi pamadzulo kuti musinthe. Ndi manja ozereka kusiyana ndi mapewa, abambo omangira ndi kumbuyo, pendani mitsinje ndi kuchepetsedwa mpaka momwe mungathere. Bwererani mobwerezabwereza. | Mapulogalamu awiri a 16 abwereza |
| Ntchentche Zachifuwa - Ugone pansi kapena benchi ndikugwiritsira ntchito zolemera pa chifuwa ndi mitengo ya kanjedza yomwe ikuyang'aniridwa. Pogwiritsa ntchito kong'onong'ono kakang'ono pamapiri, tchepetsani mikono mpaka kumbali mpaka zidutswa zili pansi pa chifuwa. Kokani zolemera kumbuyo ndi kubwereza. | Mapulogalamu awiri a 16 abwereza |
| Y Yopseza Chifuwa - Lembani pa benchi ndikugwiritsira ntchito zolemera ndi zitsulo zoyendayenda ngati kuti mukufuna kupanga chofukiza. Yambani manja ndi kukanikiza zolemera ndi kutuluka pambali pangodya. Bweretsani zitsulo palimodzi pa chifuwa, tchepetseni pansi ndikubwezeretsanso kubwereza 10. | 10 kubwereza |
| Pushups - Chitani chimodzimodzi cha 16 pushups. Sankhani mtundu uliwonse womwe mumakonda. | 16 kubwerera |
| 1.5 Zolemba Zachifuwa - Lembani pansi ndikugwiritsira ntchito zolemera pa chifuwa. Lembani makapu mu makina osindikizira, kenaka yesani zolemera zanu. Pewani zitsulo kachiwiri ndikukankhira njira yonse. Icho ndi chimodzimodzi. | 10 kubwereza |
| Bwerezani | |
| Nthawi Yopewera: Mphindi 10-15 | |
Ntchito 4: Mapewa
Ntchitoyi imakhala ndi zochitika zisanu zokha, koma zonse zimaganizira za zidutswa zam'mbuyo, zamkati, ndi zam'mbuyo. Palinso kusintha kwina kwa machitidwe ena kuti nthawi yanu ikhale yovuta ndikupitirizabe kupita patsogolo.
Zida
Mabala osiyanasiyana olemera, otsutsa gulu
Bwanji
- Onetsetsani kuti mumatentha kwambiri musanagwire ntchito.
- Yesetsani kuchita masewero olimbitsa thupi, ngati mutapuma mwatsatanetsatane ngati ntchitoyi ili ndi zochuluka.
- Yesetsani kugwiritsira ntchito zolemera kwambiri zomwe mungathe kuti mupindule nawo kwambiri.
- Mmodzi ayesetseratu zochitika zochepa, kubwereza zochitikazo kwa nthawi yayitali, mwakhama kwambiri.
| Kuchita masewera olimbitsa thupi | Amasintha / Kutsegula |
| Makina opitirira pamwamba - Yambani kuyima ndi manja akuyendetsa madigiri 90, zolemera pafupi ndi makutu. Mikono yanu iyenera kuwoneka ngati chithunzi chotsatira. Pewani zolemerazo ndikuchepetsanso pansi ndi kubwereza. Lembani ubongo kuti musabwerere kumbuyo. | Mapulogalamu awiri a maulendo 12 |
| Kutsogolo, mbali, ndi kutsogolo kwina - Pewani zolemera pamaso pa ntchafu ndi kuzikweza molunjika mpaka pamapazi, mikono yowongoka ndi yofanana pansi. Kuwawongoletsa, kutsegula manja kumbali ndi kuwachepetsera kotero kuti ali pafupi ndi m'chiuno. Kwa rep repiti yotsatira, yesetsani kukweza manja anu kumbali, kenako, kenako pansi. Icho ndi chimodzimodzi. | 8 kubwereza |
| Pambuyo pake imadzuka ndi mapulaneti apamwamba - Kusunga zolemera pambali panu kukweza zolemerazo mpaka kumbali kuti zikwaniritse. Gwirani ndi kuyendetsa zolemera ndi mmunsi ndi masentimita angapo pazinthu zinai. Gwiritsani ntchito pansi ndi kubwereza maulendo asanu ndi atatu. | 8 kubwereza |
| Bentover molunjika mkono band press - Loop gulu pansi pa mapazi ndi kugwira. Chizindikiro chochokera m'chiuno, ndikuika manja, molunjika mikono kuti ikhale pamwamba pa msinkhu. Pewani zowerengera zisanu ndi zitatu, kuchepetsa ndi kubwereza maulendo asanu ndi atatu. | 8 kubwereza ndi mapulaneti 8 pa rep |
| Pambuyo pa ntchentche gulu - Gwirani mmanja mwanu ndi mawondo ndikugwira mbali imodzi ya gulu pansi pa dzanja lamanja, kuisunga. Gwirani kumapeto kwina ndi dzanja lamanzere ndikukweza dzanja lakumanzere molunjika mpaka kutsogolo msinkhu wotsogolera ndi chigoba ndikukankhira kumbuyo ndi paphewa. Sinthani kusungira manja kuti muwonjezere kapena kuchepetsa mavuto. | 16 kubwereza mbali iliyonse |
| Bwerezani | |
| Nthawi Yopewera: Mphindi 10-15 | |
Ntchito 5: Kubwerera
Izi zimagwiritsa ntchito minofu yonse kumbuyo, kuphatikizapo kumbuyo, zikopa, ndi kumunsi kumbuyo zonse mu zisanu zokha. Ndi chisakanizo cha zitsulo zamakono ndi kumenyana ndi magulu, mudzasokoneza minofu yonse m'njira zosiyanasiyana.
Zida
Mabala osiyanasiyana olemera, otsutsa gulu
Bwanji
- Zosangalatsa ndi kutentha pamwamba kapena kutentha kwachithunzi cha ntchito iliyonse.
- Yesetsani kuchita masewero olimbitsa thupi, ngati mutapatulapo zambiri.
- Dera limodzi kapena, pochita masewera olimbitsa thupi, chitani maulendo awiri.
| Kuchita masewera olimbitsa thupi | Amasintha / Kutsegula |
| Mzere umodzi wa mzere - Kuvala katundu wolemetsa, kuweramitsa ndi nsana, kubweretsa kulemera kwa pansi. Lembani chiguduli ndi kukokera kulemera kwake, kupanikizira kumbuyo ndi kutenga golidi kuti muyambe kumbali. Lembani pansi ndi kubwereza kumbali iliyonse. | Maselo awiri a maulendo 12 pa mbali iliyonse |
| Chida chimodzi chimathamanga - Sankhani kulemera kwa thupi ndikulowa mofanana ndi mzere umodzi, kumbuyo ndi kuphatikiza pansi. Panthawiyi, sungani zingwe m'mphepete pamene mutambasula dzanja ndikuwonekera kumbali, mukuphatikizira mapewa pamodzi. Lembani pansi ndi kubwereza kumbali iliyonse. | Maselo awiri a maulendo 12 pa mbali iliyonse |
| Mzere wodula manja - Pewani kutsutsa pansi pa mapazi ndi kugwira pa gulu pafupi ndi mapazi, ngati mukufuna zovuta zambiri. Kokani mipiringidzo mzere ndikuyendetsa pang'onopang'ono kwa chiwerengero cha 12. Lembani pansi, mupumule mwachidule, ndipo mubwerezenso makina anayi. | 4 magulu khumi ndi awiri |
| Mzere wapamwamba wa Band - Manga gulu lozungulira chinthu cholimba kutsogolo kwa iwe ndi kubwerera mmbuyo, mutagwira. Tengani manja anu molunjika, mitengo ya kanjedza ikuyang'ana pansi. Mikono iyenera kukhala chigawo cha chifuwa. Lembani zitsulozo ndi kubwezeretsanso mmbuyo, kupindira mapewa ndi kumakoka mphutsi zomwe zangopitirira pamtambo. Yesetsani kupitilira 12, kubwereza ndi kubwereza kwayiyi. | 4 magulu khumi ndi awiri |
| Kuwotcha - Kumanga zolemetsa zolemetsa, kuima ndi mapazi kufupi-kupatula padera, zolemera pamaso pa ntchafu. Langizo lochotsa m'chiuno ndipo, kusunga nsana ndikukhalapo, kuchepetsa zolemera monga momwe mungathere, kusunga pang'ono pamadzulo. Bwererani kuti muyambe ndi kubwereza. | 12 kubwereza |
| Bwerezani | |
| Nthawi Yopewera: Mphindi 10-15 | |
Ntchito 6: Ma Triceps
Kuchita zochitika zonse pansipa, zotsatizana, zidzalowera mbali zonse za triceps. Yesetsani kugwiritsa ntchito zolemetsa zolemetsa ndipo nthawi zonse muzisunga nthawi yopindula.
Zida
Mabala osiyanasiyana olemera, otsutsa gulu
Bwanji
- Onetsetsani kuti mutenthedwa musanachite izi.
- Chitani masewera olimbitsa thupi monga momwe mukufunira Kupumula mwachidule pakati pa kukhazikitsa ngati pali oposa limodzi.
- Dera limodzi ngati muli ochepa pa nthawi, yonjezerani dera yachiwiri kuti mupange zovuta.
| Kuchita masewera olimbitsa thupi | Amasintha / Kutsegula |
| Kulimbitsa maulendo olimbitsa thupi - Gona pansi ndikugwiritsira ntchito zolemera pamapewa, mitengo ya kanjedza ikuyang'aniridwa. Konzani zitsulo ndi kuchepetsa zolemera pansi pa makutu. Finyani ma triceps kuti muyambe ndi kubwereza. | Mapulogalamu awiri a maulendo 12 |
| Zisakasa - Khalani pa mpando ndikulumikiza kulemera kwanu pa manja anu, mutakweze m'chiuno. Lembani zitsulozo, musapite m'munsi mwa madigiri 90 ndipo muzisunga m'chiuno. Pewerani mmbuyo ndi kubwereza. | 4 magulu asanu ndi atatu |
| Zojambulazo ndi zozungulira - Kuvala zolemera, kugwada ndi kubwezera kumbuyo kumbuyo, kumbuyo, ndi kumbuyo. Sungani zitsulo ndikuzisunga pamenepo. Yambani mikono yowongoka mmbuyo komanso pamwamba, sinthasani manja kuti akwaniritse denga. Lowani ndi kubwereza. | 16 kubwerera |
| Anakhala pazinthu zowonjezera - Pitirizani kugwiritsira chitovu chimodzi cholemera mu manja onse awiri, molunjika pamwamba pa mutu. Lembani zitsulo ndi kuchepetsa kulemera kwa mutu wanu kusunga makutu kuti asatuluke. Bwerani mmbuyo ndi kubwereza. | 12 kubwereza |
| Mtsinje wotsutsana ndi mapulusa - Lembani gululo pansi pa mapazi ndikugwirizira mmanja onse awiri. Sungani zitsulo ndikuzigwira apo pomwe mutambasula mikono kumbuyo kwanu. Lembani mphambano masentimita angapo ndikuwongolanso kachiwiri kwa pulsing kwa maulendo asanu ndi atatu. | 4 magulu asanu ndi atatu |
| Bwerezani | |
| Nthawi Yopewera: Mphindi 10-15 | |
Maphunziro a Ntchito 7: Zokambirana
Biceps amatha kusamalira machitidwe osiyanasiyana ndi kulemera kwakukulu. Ntchito zisanu zotsatirazi zikuphatikizapo zochitika zakuda, zina zimachitika pa tempos zosiyana kuti zitha kuwonjezera.
Zida
Mabala osiyanasiyana olemera, otsutsa gulu
Bwanji
- Yesetsani kusanayambe musanachite izi.
- Yesetsani kuchoka pa zochitika zolimbitsa thupi kupita kumalo osakwanira popanda kupumula, ngati mungathe.
- Tambasulani manja anu mutatha.
| Kuchita masewera olimbitsa thupi | Kupitiliza |
| Zilonda zam'madzi - Gwirani zolemetsa zolemera, mitengo ya palmu kunja kutsogolo kwa ntchafu. Sungani zolemera pang'onopang'ono mpaka kumapewa, kenako mubwere pansi pang'onopang'ono. Kuyankha kotsiriza kumakhala kovuta kwambiri. | Mapulogalamu awiri a maulendo 12 |
| Zojambula Zisamaliro - Gwiritsani zolemera zolemera koma, nthawi ino, mitengo ya palmu ikuyang'anila. Pewani zolemera ndi zochepa pang'onopang'ono. | Mapulogalamu awiri a maulendo 12 |
| Bulu lamisala 8 - Lembani gululo pansi pa mapazi ndikugwira. Mphuno imagwira mofulumira kwa zaka zisanu ndi zitatu. Tsopano yambani pamwamba pa kayendetsedwe kake ndikuchepetseni pansi mpaka kumapeto kwa asanu ndi atatu. Kwa mapiri asanu ndi atatu omalizira amadzaza zitsulo zokwanira. | 24 kachiwiri |
| Zokhazikika pamtunda - Khalani pa benchi kapena mpando ndikugwira katundu wolemera mu dzanja lamanja. Lembani ndi kupachika kulemera kwake, ndikukankhira m'kati mwa dzanja lamanja. Pewani pang'ono pang'onopang'ono kulemera kwake. Lembani pansi ndi kubwezeretsa zonsezo ndikusintha mbali. | 12 kubwereza |
| Mlaliki amazembera pa mpira - Pa mawondo, ugone pansi pa mpira ndi kugwira zolemera, zitsulo zomwe zimagwedezeka pa mpira ndi kuwerama. Lembetsani zitsulo pa mpira, musamangidwe pang'ono pamakona. Sungani zolemera ndi kubwereza. | 12 kubwereza |
| Bwerezani | |
| Nthawi Yopewera: Mphindi 10-15 | |
Ntchito 8: Core
Ntchitoyi ikuphatikizapo zochitika zosiyanasiyana zomwe zimapangitsa kuti abwerere m'mbuyo ndi kumbuyo komwe kumakhala zosiyana.
Zida
Mabala osiyanasiyana olemera, otsutsa gulu
Bwanji
- Konzekerani musanachite nawo masewera olimbitsa thupi kapena chitani zotsatirazi musanayambe kugwira ntchito.
- Chitani masewera olimbitsa thupi, mmodzi pambuyo pa mzake. Ngati pali zoposa imodzi, pumirani mwachidule pakati pa zosankha.
| Kuchita masewera olimbitsa thupi | Kupitiliza |
| Gulu la pamwamba - Imani miyendo, miyeso m'dzanja lililonse. Tenga mkono wakumanja pamwamba ndikuwongolera dzanja lina. Khalani ndi goli labwino lomwe mutsekedwa ndi kuyang'ana mmwamba kulemera kwake, ngati mungathe. Kuchokera pa malo amenewo, pita mmunsi mwa squat, mutambasula dzanja. Imani ndi kubwereza musanasinthe mbali. | 12 kubwereza |
| Gulu lakumapeto la bondo - Gwirani bulu ndi manja ndi masentimita angapo pokhapokha mutenge mkangano. Tambasulani manja ndikuwongolera bondo lakumanja ndikupita kumbali pamene mukubweretsa dzanja lamanja, gulu likuphunzitsabe, kumbuyo kwa bondo. Lowani ndi kubwereza musanayambe kusintha. | 12 kubwereza |
| Spiderman - Lowani pamalo apulumu pa manja ndi zala. Bweretsani bondo lolondola kumbali ndi kumbali yolondola. Bwerera mmbuyo ndi kubwereza kumbali inayo. | Mapulogalamu awiri a maulendo 12 |
| Plank - Pezani pamakona anu ndi zala kapena, kuti musinthe, mukhoza kupuma mmanja kapena kupumula pansi. Gwiritsani masekondi 60 kapena kutalika ngati mungathe. | Gwirani masekondi 30-60 |
| Mbali yam'mbali imakwera - Khalani pansi pansi pamphuno, maondo akuwerama. Pezani pamphuno yanu, ndipo mutamangogwada pansi, muthamangitse mchiuno, pofuula zoletsedwa. Lowani ndi kubwereza musanayambe kusintha. | 12 kubwereza |
| Bwerezani | |
| Nthawi Yopewera: Mphindi 10-15 | |
> Zotsatira:
> ACE - ProSource: HIIT Special Issue - Zochita Zochepa Zochita Zolimbitsa Thupi (Pazifukwa Zokwanira) Zopereka Zopindulitsa Zambiri Zolemera. ACE Fitness. / prosourcearticle / 3746 / zopindulitsa-zochepa-zochitika-kumanja.
> Boutcher, Stephen H. "Kuchita masewera olimbitsa thupi kwambiri komanso kutaya mafuta." Journal of obesity 2011 (2010).