Kuwonetsa thupi lonse kumapangitsa thupi lakumwamba ndi la pansi ndi machitidwe osiyanasiyana omwe angakhoze kuchitika pokhala pansi, kupanga chisankho chabwino kwambiri cha owonjezera kunenepa kapena owonjezera kwambiri omwe angafunikire chithandizo chambiri pa nthawi yochita masewera olimbitsa thupi.
1 - Ndakhalapo Thupi Lonse la Kulemera Kwambiri ndi Kuchita Zovuta Kwambiri
Kwa machitidwe ena apansi a thupi, mukhoza kuwonjezera zolemera zazingwe zazingwe. Thupi lakumwamba limagwiritsa ntchito zipangizo zam'madzi komanso / kapena kumenyana ndi magetsi. Mukhozanso kuyesetsa kugwira ntchito mwakhama mwa kukhala pamalo osakhazikika, monga mpira wa masewera olimbitsa thupi .
Kusamala
Onaninso dokotala musanayese ntchitoyi ngati muli ndi zovulazidwa, matenda kapena zinthu zina komanso kusintha masewera olimbitsa thupi.
Zida Zofunikira
Mpando, kukana magulu ndi zovuta zosiyanasiyana, mbale zamapepala, mpira wa mankhwala, mabomba osiyanasiyana olemera.
Bwanji
- Sankhani mpando umene umakulolani kuti mugwiritse mawondo anu pa madigiri 90 pamene mwakhala.
- Khalani wamtali pa nthawi yochita masewera olimbitsa thupi ndikugwiritsira ntchito abs yanu kuti mukhale osasamala.
- Chitani masewero olimbitsa thupi limodzi pafupipafupi 1. Mukadziŵa zoyendayenda ndikumverera zokonzeka, yonjezerani ku 2 kapena zina zambiri
- Chitani izi mwakhama 2-3 masiku osapitilira pa sabata, kutenga tsiku limodzi lopumula pakati pa ntchito.
2 - Ndakhala Zojambula Zam'mbuyo Kumbuyo
Ndakhala Zojambula Zam'mbuyo & Zomwe
Khalani mabala akuluakulu ndi mapepala pansi pa phazi lililonse. Gwirani pa bolodi labwino ndikupondaponda phazi. Lembetsani phazi kumbuyo, ndikukankhira pamapulaneti kuti mutsegule zitsulozo ndikuyendetsa phazi lakumanzere. Pitirizani kusinthanitsa maulendo 16 (repiti imodzi imaphatikizapo zithunzi zoyenera ndi zamanzere).
3 - Ndakhala Pakati Pakati
Anakhala Pakati Pakati
Khalani wamtali pampando ndikumangiriza gulu pamkati mwa ntchafu. Ikani phazi lamanja kumbali, gwirani mopepuka ndikubwezeretsanso, mukuyang'ana pa ntchafu yakunja. Bwerezani, mutuluke ndi phazi lamanzere ndipo mubwereze mobwerezabwereza kawiri konse (chimodzimodzi chimaphatikizapo matepi abwino ndi omanzere).
4 - Zowonjezera Malamulo
Malembo a Malamulo
Khala wamtali ndi mapazi apansi pansi ndi mawondo pamodzi. Finyani quads kuti muwongole mwendo wamanja, phazi limasinthasintha. Lembani bondo kuti lichepetse phazi, pang'onopang'ono kugwira pansi. Bwezerani maulendo 20 ndikusintha mbali. Onjezerani zitsulo zamatumbo molimba kwambiri ngati mukufuna.
5 - Ndakhala pamapopu a mpira
Anakhala pamapopi a mpira
Ikani mpira wa mankhwala patsogolo panu ndipo mukhale wamtali ndi abs mukugwira ntchito. Kwezani phazi lamanja ndikugwirana zala zakutsogolo pamwamba pa mankhwala a mpira. Bweretseni pansi ndikugwirani ndi phazi lamanzere. Pitirizani kugwiritsira mpira, kusinthasintha mapazi, mofulumizitsa momwe mungathe kubwereza maulendo 16-20.
6 - Chimkati cha mkati Finyani
Chimkati cha mkati Finyani
Mukakhala pansi, muike mpira pakati pa mawondo anu. Finyani mpirawo pogwiritsa ntchito ntchafu zamkati ndikumasula pang'ono - musatuluke panjira yonse - ndipo mubwerezeninso nthawi 16.
7 - Lat Tengani ndi Band
Lat Tengani ndi Band
Pamene mukukhala ndi chikhalidwe chabwino, gwirani gulu lakumapeto kwazowonjezera mmwamba manja awiri mmwamba ndi pang'ono kutsogolo kwa mutu wanu. Mtunda wa pakati pa manja anu umatsimikizira kukula kwa ntchitoyi (kuyandikizana pamodzi ndi kovuta, kupatulapo ndi kosavuta). Gwiritsani kumbuyo kumbuyo ndikukokera kumbali yokhotakhota. Tulutsani ndi kubwereza maulendo 16 musanayambe kusintha.
8 - Chifuwa Finyani ndi Med Ball
Chifuwa Finyani ndi Med Ball
Khalani pa mpira kapena mpando, bwererani molunjika ndi osalowe. Gwirani mpira wa mankhwala (kapena mtundu uliwonse wa mpira) pachifuwa cha chifuwa ndi kufanizira mpira kuti ugwire chifuwa. Pamene mukupitiriza kupanikiza mpira, pang'onopang'ono muthamangitse mpira kutsogolo kwa inu pachifuwa mpaka mphutsi ziri pafupi. Pitirizani kupanikizika ndi manja anu, kuguguda ndi kubwezera mpira kubwalo. Bwerezani mobwerezabwereza 16.
9 - Atakhala Pambuyo Patsogolo
Anakhala Pambuyo Patsogolo
Khalani ndi malo abwino omwe mumagwiritsa ntchito dumbbells zowoneka pambali panu. Kuika zitsulo pang'ono ndikuwongolera molunjika, kwezani manja mmwamba pamapazi (mitengo ya kanjedza pansi). Pewani mmbuyo ndi kubwereza mobwerezabwereza 16.
10 - Overhead Press
Pulogalamu Yoyang'anira
Khalani ndi maonekedwe abwino omwe akugwiritsanso ntchito-dumbbells apakati pa manja onse awiri. Yambani kusuntha ndi mikono yolimbitsa madigiri 90, zolemera pafupi ndi makutu (mikono iyenera kuwoneka ngati chithunzi chotsatira). Sungani zolemerazo ndikuchepetsanso pansi, kubwereza mobwerezabwereza 16.
11 - Biceps Curls
Biceps Curls
Khalani ndi kugwiritsira ntchito kuwala kwa sing'anga. Tsindezani kulemera kwanu kumbali yanu ndi kumasula. Pewani kusinthana ndi zolemerazo ndikusungirako zovuta. Bwerezani mobwerezabwereza 16.
12 - Kuthamanga kwa Triceps ndi Mabungwe
Triceps Zowonjezera ndi Mabungwe
Khalani ndi malo abwino omwe mumagwiritsa ntchito bulu patsogolo panu ndi zitsulo zolowera kumbali kumbali ya mapewa, mitengo ya kanjedza ikuyang'ana pansi - mtunda wa manja anu umatsimikizira kukula kwake. Pamene mukusunga dzanja lamanzere m'malo mwake, yonganizani dzanja lamanja kumbaliyo mpaka likufanana ndi pansi, pofikira kumbuyo kwa mkono. Bwererani kuti muyambe ndi kubwereza mobwerezabwereza 16 musanayambe kusintha.
13 - Kukhala pa Rotation kwa Abs
Anakhala pa Rotation kwa Abs
Khalani ndi malo abwino okhala ndi dumbbell yamkati yomwe ili patsogolo pa chifuwa chanu. Pogwiritsa ntchito abs, mutembenuzire dzanja lanu moyenera ndikusunga mchiuno ndi miyendo ikuyang'ana patsogolo. Pulogalamu yothandizira kubwezeretsa zolemerazo ndikuyang'ana kumanzere. Bwerezani mobwereza 12.