Ngati mutangoyamba ndi kukweza zolemera, mwinamwake mukudziwa kuti mukufunika kukweza zolemera pa magulu anu onse a minofu: Chifuwa , kumbuyo, mapewa, biceps, triceps, core , ndi thupi lakuya .
Izi zimawoneka ngati zambiri, koma simukusowa kuchita masewera olimbitsa thupi kuti muthandize kukweza zolemera. Zina mwazinthuzi ndizokutaya mafuta ambiri, kumakhala olimba, kukhala ndi chidaliro ndikupanga zinthu zina m'moyo wanu mosavuta.
Kawirikawiri kawirikawiri amayamba ndi pulojekiti yathunthu yochita masewera olimbitsa thupi, koma sizinthu zokhazokha, makamaka ngati muli pa nthawi yambiri.
Mungathe kugawaniza ntchito yanu mosavuta kuti mugwire ntchito zosiyana minofu m'masiku osiyanasiyana. Zochita zanu ndizofupikitsa ndipo zidzalowa tsiku lotanganidwa.
Ntchito yopanga thupi ili yabwino kwa oyamba kumene akufuna kuyamba. Zimaphatikizapo zosavuta kutsata zojambula zamakono zomwe zimalumikiza minofu yonse ya thupi lapamwamba komanso chiyambi. Kuphatikizidwa ndi gulu la minofu yomwe mukugwira ntchito kuti muthe kuyamba kuphunzira zomwe zimapangitsa ntchito yomwe minofu ikugwira.
Izi zidzakuthandizani kuganizira minofu imeneyi pamene mukuchita masewera olimbitsa thupi, zomwe zimapangitsa kuyenda bwino.
Lingaliro pano ndi kuyamba kumanga mphamvu ndi minofu kuti muthe kukhazikitsa maziko olimba omwe angakuthandizeni kuti mupite kuntchito zovuta kwambiri. Ngati mukufuna thandizo kuti mudziwe kuchuluka kwa ntchito, dziwani momwe mungasankhire zolemera zanu .
Nthawizonse ndi bwino kulakwitsa pambali yochenjeza pamene mutangoyamba ndikugwiritsa ntchito zolemera kuti mukhoze kupanga mawonekedwe anu. Onetsetsani kuchita masewera olimbitsa thupi, ndipo, pamene thupi lanu likuwagwiritsira ntchito, yang'anani kwambiri pogwiritsa ntchito zolemera zazikulu .
Kusamala
Ngati muli ndi kuvulazidwa kapena zochitika zina, chonde onani dokotala kuti adziwe musanayese izi kapena masewera olimbitsa thupi.
Zida
Zojambula zosiyanasiyana zolemetsa komanso gulu lopikisana.
Momwe Mungachitire:
- Yambani ndi mphindi zisanu zokha za moto wa cardio kapena muzigwiritsa ntchito zolemera kwambiri komanso muzichita masewera olimbitsa thupi.
- Chitani masewero olimbitsa thupi limodzi pafupipafupi khumi ndi zisanu ndi ziwiri, pogwiritsira ntchito zoyezera. Yankho lomaliza liyenera kukhala lovuta koma lotheka.
- Pangani masewerawa katatu pa sabata, ndipo mukhale ndi tsiku limodzi lokhazikika.
- Sinthani kapena musiye kuchita masewera olimbitsa thupi omwe amachititsa kuti muvutike.
Pushups Kusintha (Chifuwa)
Kuyambira pa manja ndi mawondo, yendani manja anu kutsogolo mpaka msana wanu uli wathyathyathya ndipo manja ali ochuluka kuposa mapewa.
Lembani zitsulozo ndikuchepetseni, muzitha kuchepetsa. Ndibwino ngati mutha kungopita masentimita angapo poyamba. Onetsetsani kuti mutu wanu ndi khosi zikugwirizana ndi kuti simukutsogolera ndi chida chanu.
Ngati izi zikumva zovuta kwambiri, yambani manja pang'ono kuti mutenge thupi. Mukhozanso kuyesa machitidwe osinthidwa ngati kutsika pushup kapena khoma pushup ngati pansi pushups n'zovuta. Mwina mungafunikire kumanga thupi lakumwamba ndi mphamvu zakuya kuti mupite ku zovuta zambiri.
Bwezerani 10-15 pushups.
Mabokosi Achifuwa (Chifuwa)
Lembani pa sitepe, benchi, kapena pansi ndipo musamakhale ndi zolemera-pafupifupi mapaundi 5 mpaka 8 kwa akazi kapena mapaundi 8 mpaka 15 kwa amuna. Gwirani zolemerazo molunjika pamwamba pa chifuwa ndi kanjedza zomwe zikuyang'aniridwa mkati.
Lembani maziko anu kuti thupi likhale lokhazikika ndi kusungunuka pang'ono pamakona pamene mukuchepetsera mikono mpaka kumbali.
Tengani manja ndi kutsika kuti akhale pansi pa chifuwa. Kutsika kwambiri kumaphatikizapo mapewa ndipo mukufuna kuika chigamulo pachifuwa. Komanso chifuwachi chimakhala champhamvu kwambiri kuposa mapewa, kotero kuti mungathe kupweteka minofu yanu ngati mutakhala otsika kwambiri.
Kwezani zitsulo mmbuyo kuti muyambe ndi kubwereza kwa 15 kubwereza.
Lat Latwira ndi Mabungwe (Kumbuyo)
Khalani kapena kuimirira ndikugwiritsanso gulu lomenyana m'manja. Manja anu ayenera kukhala otalika mamita awiri kapena atatu, ngakhale kuti mungafunikire kusintha malo anu kuti mukhale ndi mavuto ochepa.
Pamene manja anu akuyandikira, zovutazo ndizovuta.
Poyamba, gwirani manja anu molunjika ndipo, kusunga dzanja lamanzere m'malo, finyani kumanja kwa msana wanu ndipo mutsegule gululo, kukoketsani mphukira yolunjika ku nthiti yanu.
Bwererani kuti muyambire ndi kubwereza mobwerezabwereza 15 musanayambe kusintha manja.
Zotsatira Zobwerera (Kumbuyo)
Bodza likuyang'aniridwa pamatumbo ndi kuika manja pansi pambali mwa makutu, zitsulo zokhotakhota.
Gwiritsani ntchito abs yanu ndipo tsopano pang'onopang'ono mutsitsa chifuwacho pansi, ndikugwiritsira ntchito mitsempha ya m'mbuyo.
Mukhoza kugwiritsa ntchito manja anu molimbika ngati mukufuna, koma yesetsani kugwiritsa ntchito minofu yanu kumbuyo momwe mungathere.
Lembani pansi ndi kubwereza mobwerezabwereza 15.
Njira ina ndi kuika manja kumbuyo kwa mutu, zomwe zimakhala zovuta kapena, ngakhale zovuta kwambiri, gwirani manja patsogolo pomwe mukukweza chifuwacho pansi.
Biceps Curls (Biceps)
Pachifukwa ichi, mutha kugwiritsa ntchito katundu wolemera kwambiri, pafupifupi mapaundi 8 mpaka 12 kwa amayi kapena mapaundi 10 mpaka 20 kwa amuna.
Imani ndi mapazi pambali ya mchiuno ndipo mugwire zolemera pamaso pa ntchafu ndi mitengo ya kanjedza ikuyang'ana kunja.
Lembani mzere wanu ndi kugubudulira, kumeta zolemera ku mapewa. Onetsetsani kuti zidutswa zanu sizibwera patsogolo koma khalani pomwepo pamtundu wanu.
Pang'onopang'ono mmunsi pansi, popanda kutaya mtima pa minofu ndi kubwereza kwa 15 kubwereza.
Nkhondo Yothamanga Patapita Patsogolo (Oyenera)
Pa zochitikazi, mufuna kupita kanyumba kakang'ono, makilomita 5 mpaka 8 kwa akazi ndi mapaundi 8 mpaka 12 kwa amuna.
Imani ndi mapazi pambali ya mchiuno ndipo mugwiritseni ziboliboli ndi manja omwe akugunda madigiri 90, mitengo ya kanjedza ikuyang'aniramo.
Kusunga mbali ya 90 digiri, kwezani manja molunjika kumbali kumbali mipiringidzo mu malo okonzeka. Kwezani kuti musamalire msinkhu ndiyeno nkuchepetseni, kubwereza mobwerezabwereza kwa 15 kubwereza.
Pamwamba pa kayendetsedwe ka mikono yanu iyenera kukhala yofanana ndi pansi.
Zolemba Zazikulu (Zofunikira)
Zochitazi nthawi zambiri zimakhala zovuta, kotero mukhoza kuyamba ndi kulemera kwapakati-mapaundi 5 mpaka 8 kwa akazi ndi mapaundi 8 kapena zambiri kwa amuna.
Yambani ndi kuima ndi mapazi pafupi ndi chiuno-kupatukana padera. Yambani pobweretsa zolemera zonse pamwamba, mitengo ya kanjedza ikuyang'ana kunja. Onetsetsani kuti simukugwedeza kumbuyo kwanu, koma kusunga maziko anu olimba. Ngati mutayimitsa msana wanu, mungafunike kulemera kwake.
Lembani zitsulo ndikubweretsa zolemera kuti zikhale pafupi mofanana ndi makutu anu. Mikono yanu iyenera kuwoneka ngati zolemba zanu.
Yesetsani kukweza zolemera ndikubwezeretsanso maulendo 15.
Zovuta za Triceps (Triceps)
Phunziro ili, mukhoza kuika phazi lanu pamtunda kapena paguwa ndikuthandizira thupi lanu ndi dzanja limodzi pamene mbali ina ikugwira ntchito.
Popanda kutero, gwiritsani kulemera kwa dzanja lanu lamanja ndi nsonga kuchokera m'chiuno mpaka phokoso lanu liri pafupi madigiri 45-degree kapena, ngati mungathe, likufanana ndi pansi. Gwiritsani dzanja lanu lamanzere pa ntchafu kuti mupatseni chithandizo chanu chapansi.
Yambani pobweretsa chokwera bwino chomwe chiri pafupi ndi nsana wanu. Gwiritsani mkono mmalo mwake pamene mutambasula dzanja lakumanja molunjika, mukupukuta kumbuyo kwa mkono.
Lembani pansi ndi kubwezeretsanso 15 kubwereza kumbali iliyonse.