Ngati mukufuna thupi lamphamvu, loyenera , izi zimapangidwira. Ntchitoyi imaphatikizapo maulendo atatu a machitidwe atatu, omwe amawunikira magulu osiyanasiyana a minofu chifukwa cha chifuwa, mapewa, biceps, ndi triceps. Pangani maofesiwa pochita dera limodzi kapena maulendo atatu kuti mukhale ndi ntchito yowonjezera, yowonjezereka kwambiri. Ntchito zambiri zimayenda kuposa gulu limodzi la minofu, zomwe zimapangitsa kuti ntchitoyi ikhale yogwira ntchito.
Zida Zofunikira
Bwalo lochita masewera olimbitsa thupi , benchi kapena sitepe, zitoliro zosiyanasiyana zolemera ndi kettlebell (gwiritsani ntchito chifuwa ngati mulibe kettlebell)
Bwanji
Kodi machitidwe oyendetsa masewerawa amayenda 10 mpaka 12, pogwiritsa ntchito kulemera kokwanira kuti mutha kukwaniritsa zomwe mukufuna. Pumula ndi kubwereza dera lililonse 1 kapena 3 kapena kupita ku dera lotsatira.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina. Sinthani machitidwe monga momwe mukufunira kuti mugwirizane ndi msinkhu wanu ndi zolinga zanu.
Tiyeni tiyambe ndi zochita zanu zoyamba.
1 - Dera 1: Kuyenda Pushup
Momwe mungayambire: Yambani mu malo osungira ndi dzanja lamanzere pa mbale ya pepala kapena gulu. Chitani pushup ndipo, pamene mukukakamizika, yendani manja kumanzere mpaka dzanja lamanja likhale pa pepala la pepala. Pitirizani kusuntha, kusuntha kuyenda manja kumbali. Kuyankha kwina kumaphatikizapo kuyenda kumanja ndi kumanzere.
Kusintha / Kusintha / Kutenga : 10-12
Sinthani mphamvu: Pangani maondo anu pa mawondo anu kuti musinthe, yesetsani kuchepa kwachangu
2 - Dera 1: Kutsogolo Pambani ndi Zowonjezera za Triceps
Momwe mungakhalire : Khalani wamtali ndikugwira zolemera pambali panu. Sungani mikono mpaka pamapazi ndipo pitirizani kupitirira mpaka mikono ikhale pafupi ndi makutu. Lembani zitsulo ndikuchepetsera zolemera pamutu kufika pafupifupi madigiri 90. Yambani manja ndi kuwatsitsa mmbuyo.
Kusintha / Kusintha / Kutenga : 10-12
Sinthani mphamvu: Gwiritsani ntchito zolemera zazikulu kapena zopepuka.
3 - Dera 1: Oyera ndi Mauthenga
Momwe mungayambire : Yambani ndi zolemera pamaso pa ntchafu, mitengo ya palmu mkati. Kwezani zolemera mpaka pachifuwa pamtunda woongoka ndi phokoso losalala, pewani pansi ndi kulemera kuti apitirize mapewa. Yesetsani kulemera kwake ndikukwera mmunsi, mutambasule manja kumbuyo mzere wocheperapo.
Kusintha / Kusintha / Kutenga : 10-12.
Kusintha Kwambiri: Gwiritsani ntchito zolemera zolemera ndikuwonjezera squat
Bwerezerani Dera nthawi zambiri
4 - Dera 2: Y Chifuwa cha Chifuwa
Momwe Mungayendere : Bwerani pa benchi ndikugwiritseni zolemera-zolemera zolemera ndi elbows bent. Yambani manja ndi kukanikiza zolemera ndi kutuluka pambali pangodya. Bweretsani zitsulo palimodzi pa chifuwa, pewani mmbuyo pansi ndi kubwereza.
Kusintha / Kusintha / Kutenga : 10-12
Kusintha Kwambiri: Chitani makina osungira nthawi zonse ngati izi zikumva zovuta kwambiri.
5 - Dera 2: Nkhondo imodzi Arnold Press
Momwe mungathere : Gwirani zolemera zolemetsa kapena kettlebell kumanzere ndi kulowetsa mu squat mutatenga dzanja lamanja. Pitirizani kuwunikira, kuwombera ndi kugwiritsira ntchito mawondo. Pogwiritsa ntchito izi, yambani ndi kanjedza yomwe ikuyang'anizana ndi paphewa ndikukankhira zolemetsa pamene mutembenuza dzanja lanu. Gwiritsani dzanja lanu mmbuyo, mutembenuze dzanja kuti chikhomo chilowemo. Pitirizani kukanikiza kulemera ndi kutsika pamene mukukhala pamalo ocheperapo musanayambe kusintha.
Kusintha / Kusintha / Kutenga : 10-12
Sinthani Kusintha: Kodi kusunthira kumayima mmalo mwa squat
6 - Dera 2: Mbali Yofiira ndi Ketlebell
Zomwe Mungachite : Gwiritsani kettlebell mu dzanja lamanja ndi mbali yanu. Yambani kumanja ndikukwera mu squat, mukusuntha kulemera pakati pa mawondo. Pamene mukuyendetsa mapazi pamodzi, mutengere kulemera kwa piritsi, potsani ndi kulemera kwake. Bwezerani mobwerezabwereza ndikusintha mbali.
Kusintha / Kusintha / Kutenga : 10-12
Sinthani mphamvu: Tulutsani masewerawa, gwiritsani ntchito dumbbell mmalo mwa kettlebell
Bwerezerani Dera nthawi zambiri
7 - Dera 3: Mabokosi a Chifuwa
Momwe mungayendere : Khalani pa benchi ndikugwiritsira ntchito zolemera pa chifuwa, mitengo ya kanjedza ikuyang'ana kunja. Lembani mzere wozungulira kuzungulira ponseponse pamene mutembenuza manja. Kutsirizitsa kayendetsedwe kazembera m'mimba mwake, ndi pinkies akuyang'anizana pamene akuphwanya pachifuwa. Sinthirani manja mmbuyo pamene mumayendetsa zolemera pamwamba pa chifuwa kuti ziphwanjo ziwonekere. Pitirizani kuzungulira kwakukulu, kusinthana zala zazikuluzikulu zikuyang'anizana ndi pinkizi zikuyang'anizana.
Kusintha / Kusintha / Kutenga : 10-12
Sinthani kusintha: Sinthani zolemera zanu kapena muzichita ntchentche zamphongo nthawi zonse
8 - Dera lachitatu: Kupita patsogolo kutsogolo
Momwe mungakwaniritsire : Khalani pa mpira wochita masewera olimbitsa thupi kuti mupite patsogolo, zolemera mu dzanja lililonse. Kuyika mikono molunjika, kwezani manja molunjika mpaka pamapazi. Lowani ndi kubwereza.
Kusintha / Kusintha / Kutenga : 10-12
Sintha Mphamvu: Sungani kusamuka mukakhala kapena mukuima, popanda kutsika
9 - Dera lachitatu: Chida chimodzi chothamanga Pushup
Momwe Mungayendere : Khalani kumbali yanu ya kumanja ndi mawondo akugunda ndipo m'chiuno mwatenthedwa. Lembani mkono pansi pa chiuno ndikuyika dzanja lamanzere pansi pamaso panu (zala ziyenera kutsogolo kumanja). Gwiritsani ntchito mankhwalawa kuti muthamangitse thupi lanu pansi, ndikuwongolera dzanja lanu lakumanzere mwakukhoza kwanu popanda kutseka chigoba. Lembani masentimita angapo ndikupitiriza kukankhira mmwamba ndi pansi.
Kusintha / Kusintha / Kutenga : 10-12
Sintha Mphamvu: Sungani mkono pansi kuti muthandizidwe zambiri.
Bwerezerani Dera nthawi zambiri