Chifuwa chachikulu, mapewa, ndi triceps yopanga masewera olimbitsa thupi zidzakutsutsa thupi lanu lapamwamba ndi zovuta zitatu. Gawo lililonse lidzakutengerani masewera atatu: Zochita masewera olimbitsa thupi , masewera olimbitsa thupi , ndi masewero olimbitsa thupi .
Palibe mpumulo pakati pa maselo, kotero ntchitoyi imayenda mofulumira. Ntchitoyi idzatenga pafupi mphindi 45 malinga ndi nthawi yanu yopuma komanso ndi angati omwe amasankha kuti mumalize.
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Zojambula zosiyanasiyana zolemera, zamatumizi, mpando kapena mpira ndi kukana gulu.
Bwanji
- Yambani ndi mpweya wa mphindi 5 mpaka 10 wa kuwala kwa cardio (kuyenda kumalo, ndi zina zotero)
- Pangani machitidwewo mu gawo lililonse, kupuma kwa masekondi 30 kapena kupitirira ndikubwereza
- Pogwiritsa ntchito masewera olimbitsa thupi, bweretsani maulendo atatu osankhidwa atatu
- Kuti muyambe kujambula, yambani nthawi iliyonse yachitatu
- Sankhani kulemera kumene kukulolani kuti mutsirize mawonekedwe abwino. Kuyankha kotsiriza kuyenera kukhala kovuta kwambiri.
1 - Tsimikizani 1: Pewani Pushups
Pushups izi, mutha kudutsa mndandanda wa mayendedwe. Pitilizani, perekani maondo anu kapena zala zanu ndi kupumula mwachidule pakati pa seti iliyonse. Chitani zambiri monga momwe mungathere ndipo osadandaula ngati simungathe kupitako!
- Ikani 1: 16 pushups
- Ikani 2: 14 pushups
- Ikani 3: 12 pushups
- Ikani 4: 10 pushups
- Ikani 5: 8 pushups
2 - 1.5 Zolemba Zachidule
Gwirani zolemera zolemera mmanja onse awiri ndi zitsulo zocheka, zolemera pafupi ndi makutu (monga chithunzi chotsatira).
Pewani zitsulo pamutu, pewani mmbuyo ndikusindikizira zoyezera theka lakumwamba ndi pansi. Icho ndi chimodzimodzi.
Pitirizani, kusinthira rep full ndi repiti theka kwa 12 kubwereza zonse.
3 - 1.5 Yang'anani Zojambula Zojambula
Lembani pabedi kapena sitepe ndikugwiritsira ntchito mabulosi olemera pamwamba pa nthiti-mzere, manja oyandikana nawo (mkati mwa mapewa).
Limbikitsani kulemera kwa nthiti, kuchepetsani kulemera kwake ndiyeno panikizani theka-mmwamba. Icho ndi chimodzimodzi.
Pitirizani, kusinthira rep full ndi repiti theka kwa 12 kubwereza zonse.
Kuti mupange zovuta zambiri, bweretsani izi. Kupanda kutero, pitirizani ku Tri-Set yotsatira.
4 - Yambani Pachiwiri 2: Mabungwe A Bench
Lembani pamapazi, benchi kapena pansi ndikugwiritsira ntchito mabulosi olemera masentimita angapo pamwamba pa chifuwa. Kusunga thumba kumalumikiza, kutulutsa ndi kukankhira mmwamba pamwamba pokha popanda zitsulo zotseka. Lembetsani zolemetsa mpaka mutangotsala chifuwa ndi kubwereza mobwerezabwereza.
Khalani omasuka kugwiritsa ntchito dumbbells ngati mulibe mabulosi.
5 - Arnold Presses
Khalani kapena kuimirira, gwirani zolemetsa zolemetsa ndi zitsulo zopindika, mitengo ya kanjedza ikuyang'anizana ndi chifuwa. Gwiritsani manja anu pamutu, mutembenuze manja anu. Pewani mmbuyo, mutembenuza manja kumbuyo ku malo oyambira ndikubwezeretsanso kubwereza 12.
6 - Crushers ya Kagawa
Lembani pabedi ndikugwiritsira ntchito machulukidwe othandizira (pang'onopang'ono kupatula). Yambani ndi barolo molunjika pamwamba pa chifuwa, mitengo ya kanjedza ikuyang'ana kunja. Lembani zitsulozo ndi kuchepetsa kulemera kwake kumutu, kuima pamene mphutsi ziri pa madigiri 90. Limbikitsani kulemera kwake ndi kubwereza mobwerezabwereza 12.
Mwa kuyankhula kwina, musaphwanya zigaza zanu, anthu.
Kuti mupange zovuta zambiri, bweretsani izi. Kupanda kutero, pitirizani ku Tri-Set yotsatira.
7 - Otsogolera 3: Lembani Uthenga Wachifuwa
Gona pansi pa benchi kapena kutsika (monga momwe tawonetsera) ndi kuyamba ndi zolemetsa zolemera mu dzanja lirilonse molunjika pamwamba pa chifuwa, mitengo ya kanjedza ikuyang'ana kunja. Lembani zitsulo ndikuchepetsani mikono mpaka zidutswa zili pansi pa chifuwa. Pewani zolemerazo mmbuyo musanatseke mitsuko ndi kubwereza mobwerezabwereza 12.
8 - Bwererani Misozi
Gwirani zitsulo zazikulu-zolemera ndikuyamba kukhala, mukuwerama ndi manja atapachikidwa pansi ndi zolemera pansi pa mawondo. Kwezani manja kumbali, mpaka kumbali, kumeta mapewa pamodzi. Sungani zitsulozo mobwerezabwereza ndikubwezeretsanso maulendo 12.
9 - One-Arm Triceps Pushups
Lembani kumbali yanu ya kumanja ndi mawondo atakulungidwa ndipo m'chiuno mwatayika. Lembani mkono pansi pa chiuno ndikuyika dzanja lamanzere pansi pamaso panu. Gwiritsani ntchito mankhwalawa kuti muthamangitse thupi lanu pansi, ndikuwongolera dzanja lanu lakumanzere mwakukhoza kwanu popanda kutseka chigoba. Lembetsani thupi pansi mpaka mkono ukupunthira pansi ndikupitilira maulendo 10 musanasinthe mbali.
Kuti mupange zovuta zambiri, bweretsani izi. Kupanda kutero, pitirizani ku Tri-Set yotsatira.
10 - Sungani 4: Yendetsani Kuthamanga
Lembani pa benchi yowonongeka kapena pamtunda (monga momwe mwasonyezera) ndipo yambani ndi zolemetsa zolemera mu dzanja lirilonse molunjika pamwamba pa chifuwa, mitengo ya kanjedza ikuyang'anizana. Pogwiritsa ntchito kondola pang'ono, khalani pansi mpaka kumbali mpaka pansi. Finyani pachifuwa kuti mutenge mikono, ndikukweza mapepala. Tangoganizani kuti mukukakamira mtengo. Bwerezani mobwereza 12.
11 - Yambani kutsogolo kutsogolo
Khalani pa mpira ndikupitirira kutsogolo kupita ku malo otsika omwe mukugwiritsira ntchito zolemera. Kuika mikono yowongoka ndi mitengo ya palmu ikuyang'anizana, kwezani manja mpaka pamapazi. Lowani ndi kubwereza mobwerezabwereza 12.
12 - Zowonjezereka Zomwe Zimapanga
Lembani ndi mbali ya kumanzere pa mpira ndi bondo pansi kuti muthandizidwe. Gwiritsani kulemera kwapakati m'dzanja lamanja ndi mkono molunjika, palm palm akuyang'ana kunja. Lembani mpukutu ndi kuchepetsa kulemera kwa mutu wanu mpaka pafupifupi madigiri 90. Finyani ma triceps kuti muwongole mkono ndi kubwereza mobwerezabwereza 12 musanasinthe mbali.
Kuti mupange zovuta zambiri, bweretsani izi. Kupanda kutero, pitirizani ku Tri-Set yotsatira.
13 - Sungani Zisanu 5 - Zolemba Zachifuwa ndi Ntchentche Zina
Lembani pa benchi kapena sitepe ndi kulemera zolemera ndi mikono pamwamba pa chifuwa. Lembani zitsulo ndikuchepetsanso zolemera pansi pamphindi. Pewani manja ndi pamwamba pa kayendetsedwe kawo, mutembenuze manja anu ndikutseketsa dzanja lamanja kumbali kumbali ya chifuwa. Bweretsani dzanja lamanja mmwamba, sinthirani manja anu ndi kuchita china chosindikizira chifuwa. Pamwamba pa kayendetsedwe kake, sinthirani mitengo ya palmu ndikuchepetsera dzanja lamanzere kupita kumbali kumbali ya chifuwa. Pitirizani ndi makina osindikizira pachifuwa ndi chifuwa (zida zothandizira pa ntchentche iliyonse) zowonjezera 8 (imodzi imaphatikizapo ntchentche kumbali zonse ziwiri)
14 - Oyera ndi Mauthenga
Yambani ndi zolemera pamaso pa ntchafu, mitengo ya palmu mkati. Kwezerani zolemera mpaka pamutu wa chifuwa (pafupifupi ngati mzere woongoka) ndi phokoso losalala, flip likhale pansi ndi kulemera kuti likhale pa mapewa. Yesetsani kulemera kwake ndikukwera mmunsi, mutambasule manja kumbuyo mzere wocheperapo. Bwerezani mobwereza 12.
15 - Triceps Dips
Khalani pa mpando kapena benchi ndi kusinjika mmanja mwanu, kusunthira kumbuyo kutsogolo kwa mapazi ndi molunjika. Bend the elbows ndi kutsikira pansi, kusunga mapewa mpaka zitsulo ziri pa madigiri 90. Bwererani mmbuyo ndi kubwereza mobwereza 12.
Kuti mupange zovuta zambiri, bweretsani izi.