Zomwe zimapangidwira thupi zimakhala zoyenera kwa oyamba kumene, zozizira kunyumba kapena aliyense amene akufuna ntchito yosavuta yomwe imapangitsa minofu yonse ya thupi: Njuchi, kugwedeza, ntchafu, chifuwa, kumbuyo, mapewa ndi manja. Ntchitoyi imadzaza ndi zitsanzo zoyesera komanso zowona, kuchokera ku squats ndi m'mapapu kupita pushups ndi zonse zomwe mukusowa ndi masewera ochepa kuti muyambe.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Zojambula zosiyana, barani kapena ndodo (mwachitsanzo, broomstick kapena bar lolemera kwambiri) ndi mat.
Bwanji
- Yambani ndi mpweya wa mphindi 5 mpaka 10 wa kuwala kwa cardio (kuyenda kumalo, ndi zina zotero)
- Oyamba: Chitani kafukufuku woyamba wa khumi ndi awiri (12) pa zochitika zonse, kupuma kwa masekondi pafupifupi 30 pakati pa zochita. Gwiritsani ntchito kulemera kwakukulu - Zambiri zokhudza momwe mungasankhire kulemera kwanu .
- Kuti mupite patsogolo, yonjezerani sabata iliyonse (mpaka 3), kupumula pafupi masekondi 30-45 pakati pa machitidwe.
Kuti mumve zambiri, yesetsani Total Body Strength 3 yomwe ili ndi zovuta zovuta.
Pochita masewera olimbitsa thupi, chitani mapepala okwana khumi ndi awiri (12) opitilira 12, pogwiritsa ntchito kulemera kokwanira kuti mutha kukwaniritsa zobwereza khumi ndi ziwiri (12).
Chitani izi 2 mpaka 3 masiku osaphatikizapo pa sabata, kutenga tsiku limodzi lokhazikika pakati pa ntchito. Kuti mupeze zotsatira zabwino zowonongeka, phatikizani ntchitoyi ndi ma cardio nthawi zonse ndi zakudya zathanzi, zochepa.
1 - Magulu
Masiketi : Imani pambali pa phazi-m'mbali ndipo musunge zolemera pa mapewa kapena kumbali zanu. Kusunga abs, kugwada ndi kugwa pansi, kuweramitsa mawondo ndi kumbuyo kumbuyo. Sungani mu zidendene kuti muime. Bwerezani mobwereza 12.
Kulemera Kwambiri : 5-20 lbs kwa akazi, 8-35 lbs kwa amuna.
Kusintha / Kusintha / Kutenga : 12 kubwerera
Bwerezani katatu
Zochita Zotsatira Zotsatira: Hip Hinge
2 - Hip Hinge
Hip Hinge: Imani ndi mapazi anu paphewa palimodzi ndipo mutenge bar kapena broomstick pamutu mwanu, mutagwire ndi dzanja limodzi pamwamba pa mutu wanu ndi mapeto ena pamsana wanu. Ndodo iyenera kugwirizana ndi mutu wanu, pakati pa mapewa ndi mchira. Pewani zipsinjo zanu ndi kumangirira m'chuuno mwanu mukamayendayenda m'chiuno, mukugwada mpaka mawonekedwe anu ataliatali. Sungani ndodoyo kuti iyanjane ndi mfundo zitatu panthawiyi. Gwiritsani ntchito ndondomekoyi kuti muimirire, ndikugwiritsanso ntchito ndodo yanu, mapewa, ndi tailbone. Bwerezani mobwereza 12.
Kusintha / Kusintha / Kutenga : 12 kubwerera
Bwerezani katatu
Zochita Zotsatira Zotsatira: Dumbbell Rows
3 - Kuwombera
Dumbbell Lembali: Pa zochitikazi zam'mbuyomu, kwerani m'chiuno m'chiuno-pafupifupi madigiri 45 monga zomwe zatchulidwa pamwambapa. Zojambulazo zikuwonetsedwa ndi kumbuyo komwe kumakhala pansi, koma ngati simungathe kuchita zimenezi ndi malo obisika, khalani pamwamba. Onetsetsani kuti chifuwa chanu chatseguka ndipo mapewa abwereranso ndikugwira zolemera mu dzanja lililonse. Finyani kumbuyo pamene mukuguguda, ndikuwakokera kutsogolo pamtsinje. Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri.
Kulemera Kwambiri : 8-15 lbs kwa akazi, 10-30 lbs kwa amuna.
Kusintha / Kusintha / Kutenga : 12 kubwerera.
Bwerezani katatu
Kuchita Zochita Zotsatira
4 - Mitsinje yotsutsana
Mitsempha Yotsutsana: Pogwiritsa ntchito khoma kapena mpando kuti mukhale oyenerera ngati mukufunikira, imani ndi mapazi pamodzi ndikudutsa mmbuyo ndi phazi lamanja, mutenge pafupi mamita atatu kumbuyo kwanu ndikukhala kumbuyo. Bwerani mawondo ndikuchepetseni mumng'oma popanda kulola bondo lam'mbuyo kuti lidzigulire pamutu (muyenera kuwona nsonga ya nsapato yanu). Gwiritsani kutsogolo kwa chidendene, tambani phazi la kumbuyo ndikubwezeretsanso nthawi 12 musanasinthe mbali.
Kusintha / Kusintha / Kutenga : 12 kubwerera
Bwerezani Kuchita Zochita katatu
Kuchita Zochita Zotsatira
5 - Pamwamba Presses
Mutu Wautali : Khalani kapena kuimirira, musagwire ntchito, ndipo musunge zolemera pamapewa, kusunga zitsulo zokhala ngati zolinga. Pewani nsalu, musagwedeze kumbuyo, kuika pamapewa. Zitsulo zazing'ono mpaka zolemera zikhale pamutu, ndi kubwereza mobwerezabwereza 12.
Kulemera kwapakati: 5-12 lbs kwa akazi, 8-20 lbs kwa amuna.
Kusintha / Kusintha / Kutenga : 12 kubwerera
Bwerezani katatu
Kuchita Zochita Zotsatira
6 - Kumbali Mapangidwe
Mapangidwe a mbali: Pita kumanja, kusunga mwendo wakumanzere molunjika komanso mapazi onse akulozera. Pamene phazi lanu lakumanja limagwera pansi, limbani m'chiuno ndipo mutsekererenso kumbuyo kwanu pamene mutayendetsa phazi lanu lamanja. Lungira pansi mpaka mdimawo uli pafupi mpaka pansi ndipo bondo lakumanja likugwirizana ndi zala zazing'ono, ziwiri zidendene zatha. Gwirani mu chidendene chakumanja kumbuyo ndikubwereza kumbali inayo kwa chiwerengero cha 12.
Kusintha / Kusintha / Kutenga : 12 kubwerera
Bwerezani katatu
Zochita Zotsatira Zotsatira: Zolemba Zomangira
7 - Mapepala a Hammer
Zilembedwa Zomangirira : Imani pamapazi pafupi ndi chiuno, mutagwira zitsulo zokhala ndi manja. Pewani pang'onopang'ono kulemera kwake, kusunga pang'ono pang'onong'ono pansi. Bwerezani mobwereza 12.
Kulemera Kwambiri : 5-10 lbs kwa akazi, 10-20 lbs kwa amuna.
Kusintha / Kusintha / Kutenga : 12-16 kubwerera
Bwerezani katatu
Zochita Zotsatira Zotsatira: Pushups
8 - Pushups
Pushups : Lowani mmanja mwa manja anu pang'ono kusiyana ndi mapewa anu, ndi mawondo anu pansi. Sungani nsana wanu wokongola. Gwiritsani ntchito pushup mpaka mphutsizi zili pamapangidwe 90. Bwererani mmbuyo ndikubwezeretsanso 1 of 12-16 reps. Mukhoza kuwonjezera mwamphamvu pochita zojambulajamodzi ngati muli ndi mphamvu.
Kusintha / Kusintha / Kutenga : 12-16 kubwerera
Bwerezani katatu
Zochita Zotsatira Zotsatira: Maulendo a Triceps
9 - Triceps Extensions
Zowonjezereka : Kugona pansi ndi kuyeza zolemera, pamwamba pake, mitengo ya kanjedza ikuyang'anizana. Bendani mitsuko ndi kuchepetsa zolemera mpaka pafupi ndi makutu. Yambani manja, ndikupukuta ma triceps ndikubwezeretsanso maulendo khumi ndi awiri.
Kulemera Kwambiri : 5-10 lbs kwa akazi, 8-15 lbs kwa amuna.
Kukonzekera / Kusintha / Kutenga : 12- kubwerera
Bwerezani katatu