Kaya muli ndi kuvulaza kwa thupi kapena mutangoyamba kumene, malo opangira thupi ali ndi zonsezi. Mudzagwedeza minofu yonse yayikuru mu thupi lapamwamba kuphatikizapo chifuwa, mmbuyo, mapewa ndi manja, komanso maziko.
Mitundu yosiyanasiyana imapangitsa thupi lanu kuganiza zonse pamene kulimbikitsa mphamvu ndi chipiriro mu thupi lapamwamba. Ngati mutapeza zochitika zilizonse sizikugwira ntchito kwa inu, muzimasuka kusintha, pindulitsani chinthu china kapena musachike.
Kusamala
Onaninso dokotala musanayese ntchitoyi ngati muli ndi zovulazidwa, matenda kapena zina zomwe zingayambitse vutoli.
Zida Zofunikira
Mpando, gulu lopikisana (mapiritsi apakati kapena kuwala), mankhwala a mankhwala (2-8 lbs, malingana ndi msinkhu wanu) ndi maumboni osiyanasiyana olemera. Ngati mulibe mpira wa mankhwala, omasuka kusinthana ndi dumbbell.
Mmene Mungachitire Pogwiritsa Ntchito Thupi Lalikulu
- Mukakhala pansi, khalani okwera kwambiri pa ntchito iliyonse, pogwiritsira ntchito abs yanu kuti mukhale ndi moyo wabwino.
- Ngati simukudziwa bwino mphamvu, pitirizani kuyenda popanda kulemera kapena kulemera kwambiri kuti mutenge mawonekedwe anu.
- Oyamba: Muzichita masewera olimbitsa thupi pa 1 seti yapamwamba, kusankha cholemera chomwe chili chovuta koma kukupatsani mawonekedwe abwino.
- Zophatikiza / Zapamwamba: Pangani maulendo awiri a zozizwitsa, wina ndi mzake, kupumula ngati pakufunikira.
- Chitani zotsatirazi 2-3 masiku osaphatikizapo pa sabata, kutenga tsiku limodzi lopumula pakati pa ntchito.
1 - Kutentha - Kumakhala Mapu
Kutenthedwa ndi kuthamanga patsogolo, kusinthana manja ndi kumanzere. Mukalumphira, sungani mkono mwamsanga mofulumira momwe mungathere popanda kutseka chigoba kapena kutsegula mzere. Yambani mkono mwamsanga mwamsanga momwe mungathere, kusunga mkono wina ndi kusamala nkhope, kenako jab ndi mkono wina.
Pambuyo pa Jabs - maulendo 20
Wapamwamba Jabs - Tengani nkhonya zanu kumka ku denga, kusinthana mbali kumapiti 20
Pambuyo ndi Pamwamba Jabs - Punch kutsogolo, kusinthitsa kumanja ndi kumanzere, kenaka phokoso lalitali, kusinthitsa kumanja ndi kumanzere. Bwerezerani, mupite patsogolo ndikukweranso zaka 20.
Bweretsanso nthawi ziwiri, kusuntha mofulumira momwe mungathere.
2 - Zobwezeretsa Pamodzi
Khalani wamtali ndi abs ndikugwira nawo ndikukankhira manja panja popanda kutsogolo. Lembani zitsulozo ndi kuzibwezeretsa, pofera mapewa pamodzi. Bweretsani ming'aluyo pang'ono chabe kumbuyo kwa torso. Pitirizani kukankhira kutsogolo ndi kubwereranso pa 2 masikiti 20. Onjezerani mwamphamvu pogwiritsira ntchito kutsutsa gulu.
3 - Kusinthana kwa Mankhwala
Khalani wamtali ndi abs mutengere ndikugwiritsira ntchito mankhwala odzanja lamanja, kumbali yanu. Lembani mzere kumbali ndi pamwamba, mutenge mpirawo ndi dzanja lina ndikuwatsitsa kumanzere. Pitirizani kuyendetsa mpira pamwamba, kumenyana ndi manja. Kuti mumve zambiri, pitani mofulumira kapena muwonjezere kuponyera pamwamba pa kayendetsedwe kake. Bwerezani mobwerezabwereza 16.
4 - Chifuwa Finyani ndi Med Ball
Khala wamtali ndikugwira mpira wa mankhwala pamtumbo ndi kufinya mpira ndi manja ake kuti mugwire 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.
5 - Chifuwa Chofukula ndi Band
Lembani gululo kumbuyo kwa mpando, kukoka gululo pansi pa ziphuphu ndikugwira zida m'manja mwanu. Khala wamtali kwambiri ndi abs ndikugwira nawo ntchito ndipo yambani kayendetsedwe kake ndi zidutswa pa madigiri 90 ndi pambali ndi mitengo ya kanjedza yomwe ikuyang'ana pansi. Finyani pachifuwa kuti muthamangitse manja anu kutsogolo pamaso panu popanda kutseka ziwalo. Bweretsani mikonoyo kuti ayambe, kusunga kayendetsedwe kazitsulo ndikuyendetsa. Ngati mukusowa zovuta zambiri, mukhoza kukulumikiza gululo pozungulira manja anu. Bwerezani mobwerezabwereza 16.
6 - Zomangamanga zapamwamba ndi zida zina
Khalani ndi maonekedwe abwino omwe akugwiritsanso ntchito- dumbbells apakati pa manja onse awiri. Yambani ndi mikono yolimbitsa madigiri 90, zolemera pafupi ndi makutu (mikono iyenera kuwoneka ngati cholinga chotsatira). Pewani zolemerazo ndikuchepetsanso pansi, kubwereza maulendo 8. Kenaka, sungani mkono umodzi pansi pamene mkono wina ukugwedeza pamwamba. Pitirizani kusinthanitsa manja pazitsulo 8 (1 rep ikuphatikizapo mkono wakumanja ndi wamanzere).
7 - Kutsogolo Pambani ndi Triceps Extension
Khalani wamtali ndikugwira zolemera pambali panu, mitengo ya kanjedza ikuyang'aniramo. Lembani mikono mpaka kutsogolo ndikugwira mwachidule. Tsopano pitirizani kukweza zolemera mpaka mikono ikhale pafupi ndi makutu. Lembani zitsulo ndikuchepetsera zolemera pamutu kufika pafupifupi madigiri 90. Yambani manja ndikuwatsitsimutsanso pansi, kubwereza mobwerezabwereza 16.
8 - 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. Kuphatikizana kwanu ndi manja anu, zovutazo ndizovuta. Gwiritsani ntchito mgwirizano kumbuyo ndikukakamira kumbuyo kwa nthiti. Tulutsani ndi kubwereza maulendo 16 musanayambe kusintha.
9 - Kumbuyo Delt Finyani
Khala wamtali ndi kumangiriza gulu pakati, mikono yowongoka kutsogolo kwa iwe, manja pang'ono masentimita. Finyani mapewa pamodzi ndikukoka gulu kuti manja apite kumbali ngati ndege. Yesani kufinya mapewa a mapewa kumapeto kwa ulendo. Bwererani kuti muyambe ndi kubwereza, kusunga mkangano pa nthawi yonseyo. Bwerezani mobwerezabwereza 16.
10 - Triceps Extension ndi Medicine Ball
Khalani ndi abwenzi, osagwiritsira ntchito mankhwala mmanja onse awiri. Pogwiritsa ntchito mitsempha yapamwamba, tengani mpira woloza pamwamba, mikono pafupi ndi makutu. Pewani mitsuko ndikuchepetserani mpira kutsogolo kwanu mpaka mphutsi zanu ziri pafupi madigiri 90. Pewani mpirawo mobwerezabwereza ndikubwezeretsanso kubwereza 16.
11 - Maulendo a Triceps Ndi Mabungwe
Khalani ndi malo abwino okhala ndi bulu kunja kutsogolo kwa inu ndi zitsulo zolowera kumbali kumbali. Zikhatho ziyenera kuyang'ana pansi. Pamene manja ali pafupi, ntchitoyi idzakhala yovuta. Pamene mukusunga dzanja lamanzere m'malo mwake, yonganizani dzanja lamanja kumbaliyo mpaka likufanana ndi pansi, pofikira kumbuyo kwa mkono. Bwererani kumayambiriro ndi kuyamba 16 musanayambe kusintha mikono.
12 - Kukhala pa Rotation kwa Abs
Khalani ndi chikhalidwe chabwino chokhala ndi mpira wa mankhwala kapena chimbudzi pamaso pa chifuwa, kumira pang'ono. Pogwiritsira ntchito abs, mutembenuzire mpira kumanja ndikusunga mchiuno ndi miyendo ikuyang'ana patsogolo. Pulogalamu yachitsulo yobweretsera mpira kubwalo ndiyeno kumanzere. Pitani pang'onopang'ono ndipo khalani ndi chidwi pa kuyendetsa kokha pamtambo