Ikani minofu m'chiuno mwako, chiuno, ndi miyendo
Gwiritsani ntchito dera lapansili kuti mutenge mwamsanga mwamsanga minofu, chiuno, ndi miyendo.
Zimene Mukufunikira pa Ntchitoyi
Mudzafunika mabulosi kuti musamuke, ngakhale mutha kugwiritsa ntchito dumbbells m'malo mwake. Kwa ena, mutha kugwiritsa ntchito dumbbells ndi mpira wa masewera olimbitsa thupi . Mutha kukhala ndi masewera olimbitsa thupi omwe amapita pansi. Mukhoza kuchita masewera olimbitsa thupi kunyumba kapena ku masewera olimbitsa thupi.
Malangizo a Blast Lower Circuit Blast
- Yambani ndi kutentha kwamoto , monga treadmill, elliptical kapena masewera olimbitsa thupi. Izi zidzachititsa kuti magazi anu azisunthika komanso adzatenthetsanso minofu yanu ya pansi.
- Chitani masewero olimbitsa thupi limodzi ndi kupuma pang'ono kapena kopanda phindu. Izi zidzakuthandizani kukhala ndi mtima wapamwamba kupyolera mu ntchito.
- Oyamba, pangani sewero la 12-16 lokha la zochitika zonse, imodzi pambuyo pake, pa dera limodzi.
- Okhazikika / apamwamba, perekani 1 peresenti ya 10-16 yotsitsimutsa ya masewera olimbitsa thupi, limodzi pambuyo pake, chifukwa cha maulendo 2-3.
- Gwiritsani ntchito zolemetsa zowonjezera kuti mutha kungoza nambala yomwe mukufuna
1 - Kufa
Imani ndi phazi-m'lifupi kupatula, mawondo akuwerama pang'ono. Pambuyo pake, mapewa mmbuyo ndi osalowamo, kuchokera kumchiuno ndi kumtunda kwa thupi mpaka momwe mumasinthira. Dzukani, mukupukuta misozi yanu. Sungani zitsulo kapena kulemera kwa miyendo yonseyi. Zingachitike ndi ma barbell kapena dumbbells. Zolinga: glutes, hams ndi kumbuyo.
2 - Imfa Yomwe Imatuluka
Khwerero kumbuyo kumbuyo ndikukhala mopepuka pala zala kuti mukhale wong'onong'ono pamene mukukwera kuchokera m'chiuno mwako. Lembetsani zolemera momwe mungathere popanda kuzungulira mmbuyo ndikukankhira mmbuyo kuti muyambe. Bwezerani zonse zomwe mukusintha ndikusintha mbali. Zolinga: glutes, hams ndi kumbuyo.
3 - Squat
Imani ndi phazi-m'lifupi mbali, mapazi mapazi pang'ono pamaso pa Smith bar. Bwererani ndikuyika barani pamapewa omwe sakhala nawo. Bendani mawondo ngati kuti atakhala pa mpando (imani pa madigiri 90), kubwerera kumbuyo, osalowerera. Zolinga: glutes, quads, hams, ndi ana.
4 - Plie Squat
Gwiritsani zitsulo pamwamba pa mapewa kapena pa mapewa ndi kuima ndi mapazi ochuluka kusiyana ndi oyenera, zala zazing'ono pa 45 degree. Kuyika mawondo molumikizana ndizitole, pang'onopang'ono kupita mu squat. Bwererani molunjika, abs m'mabondo kuseri kwala. Zolinga: quads, glutes, hams ndi ntchafu zamkati.
5 - Lunge pa mpira
Ikani phazi limodzi pamwamba pa mpira kumbuyo kwanu (musagwiritse ntchito mpira ngati simumasuka ndi kusunthira!) Ndi kuweramitsa mawondo ndi kulowa pansi pamtunda, kusunga thupi kuti likhale lolimba. Onetsetsani kuti bondo lamtsogolo likukhala kumbuyo kwa chala chake. Gwiritsani kutsogolo kwa chidendene, finyani nthiti ndipo pang'onopang'ono mukwere kumalo oyambira. Gwirani pa khoma kuti muyese ngati mukufunikira. Zolinga: zikhomo, glutes, quads ndi zipangizo zamapiko.
6 - Hamstring Roll
Gwiritsani ntchito mpira wa masewera olimbitsa thupi, ikani zidendene kapena ng'ombe pamphongo ndipo pang'onopang'ono mukweza mphuno, kuimitsa abs, thupi molunjika kuchokera kumapewa mpaka kumapazi. Finyani kumbuyo kwa miyendo ndi kugubuduza kumbuyo, kusamalidwa bwino ndi kuwombera molunjika (musagwedezeke). Zolinga: m'mimba, mmbuyo, hamstrings