Awa ndiwotsogolera mwamsanga kuti akuphunzitseni kulemera kwa mwezi umodzi wokhazikika. Nkhaniyi ikufotokoza zomwe muyenera kuchita kuyambira tsiku la 1, mpaka lero. Cholinga chanu patsiku 30 ndi kuchita zozizwitsa 9 zosiyana ndi maselo 3 a zochitika 12 pazokambirana.
Funsani wophunzitsa masewera olimbitsa thupi kuti awathandize ngati kuli kofunikira.
Asanafike Tsiku Loyamba
Onetsetsani kuti mukuyenera kuchita zolimbitsa thupi.
Ngati simunagwiritse ntchito kwa kanthawi ndipo muli ndi zaka zoposa 35, kapena muli ndi matenda, funsani dokotala wanu za masewero olimbitsa thupi, makamaka kuphunzitsa kulemera.
Pezani magalimoto abwino ndikusankha komwe mungaphunzire maphunziro anu kapena kunyumba. Chotsatira chotsatirachi chimawerengera masewero olimbitsa thupi, koma mukhoza kusintha kuti muzigwiritsa ntchito kunyumba pogwiritsira ntchito masewera olimbitsa thupi .
Tsiku Loyamba ku Zojambulajambula
Inu munapanga ku masewera olimbitsa thupi; ndicho chiyambi. Muyenera kuyambitsa ntchito yanu yoyamba ndi kutentha kokhala ndi maola 10 kapena kuthamanga kapena kuchita masewera olimbitsa thupi.
Kambiranani ndi zochepa zozizira kwambiri poyamba, kenako sankhani kulemera kwake komwe kumakhala kolemera kwambiri ndipo kumayamba kumverera molemetsa kwambiri pakunyamula nambala 12 pamene minofu yanu ikutha. (Zolemera sizikufunika kuti zikhale zovuta.) Kupuma kwa mphindi ziwiri pakati pa zochita. Pezani malangizo ngati mukufuna. Musaphunzitse pazigawo izi kapena mutakhala okhumudwa.
Chitani chimodzi mwazokwana khumi ndi ziwiri za zochitika zotsatirazi:
- Leg press kapena barbell squat kapena Smith makina squat
- Pulldown
- Dumbbell mkono kupiringa
- Triceps kusokoneza
- Fitball crunch
- Mphuno yamoto
- Lonjezerani kapena muwonetsero watsopano wa benchi
- Mzere wachitsulo
- Kuwonongeka
Tsiku Lotsatira Phunziro Lanu Loyamba
Inu munangopanga masewero 9 a tsiku loyamba kuti mudzidziwe nokha ndi zipangizo ndi ndondomeko. Patsiku la 30 mutha kuchita masewera atatu a ntchito iliyonse.
Ngakhale zili choncho, ngati simunayambe kuchita masewera olimbitsa thupi, makamaka ngati simunaphunzitsepo kale, pali mwayi uliwonse kuti muzitha kuvutika kwambiri mumatumbo ena. Mudzapumula masiku atatu ndikupita kumalo ochita masewera olimbitsa thupi tsiku limodzi pa tsiku 5.
Ngati simukumva chisoni, mukhoza kuchoka masiku awiri okha pakati pa magawo. Ichi chidzakhala chiganizo chanu kwa masiku 30 otsatirawa: Gawo lophunzitsira zolemera kwambiri masiku awiri kapena atatu. Osapuma pang'ono kapena nthawi yayitali kwambiri adzawona minofu ndi ziwalo zanu zokonzekera bwino masiku 30. Lekani ndipo funsani dokotala ngati muli ndi ululu wophatikizana.
Tsiku lachisanu
Bwerezani monga tsiku 1. Mudzachita zofanana zomwe mukuchita ndikukhala ngati tsiku la 1 ndi zochitika 12 zokhazokha.
Tsiku 9
Tsopano kuti mudziwe momwe zinthu zimagwirira ntchito, tsiku la 9 muzigwira ntchito molimbika pang'ono. Lero inu mudzawonjezera kulemera pang'ono, nenani za 10-15% kapena phokoso la mapaundi 10 mpaka 11 kapena 12 mapaundi. Mukuyenera tsopano kuyamba kumverera kuti kukweza nambala 12 yayiyiyi ikukugwiritsani ntchito mwakhama, mwina 7.5 mwa khumi pazomwe mukuchita.
Tsiku 13
Lero ndilofanana ndi tsiku 9, kupatula kusintha kokha; simumapuma mphindi ziwiri pakati pa zochita. Mutha kuwona kuti izi zikupitirizabe mpaka lero 30, gawo lirilonse likuwonjezera ntchito ndi khama pang'ono powonjezera nthawi yopuma kapena kuchepetsa.
Komabe, simukufuna kuvulala kapena kupwetekedwa kapena kutopa kuti mupitirize. Khalani ololera molingana ndi kuyamba kwanu kwa thupi ndi momwe mukupita patsogolo.
Tsiku 17
Pa tsiku la 17 mudzatengapo mbali ndi kukhazikitsa gawo lachiwiri la zochitika zomwezo. Muchita masewero 9 ndi magawo awiri a kubwereza 12 pa ntchito iliyonse. Tengani nthawi yochuluka pakati pa maselo ndi kuchepetsa kulemberanso ngati mukufunikira kuti mutsirizitse maselo ndi zochitika zonse.
Tengani Kupuma
Muyenera kupumula, kotero mutha kupuma kwa masiku 4 musanayambe gawo lotsatira tsiku la 22. Muyenera kumverera kuti mutonthozedwe ndipo mwachidziwikire mulibe chisoni mukamapitiriza.
Tsiku 22
Pa tsiku 22 tidzalimbana ndi masewero 9 ndi magawo awiri a kubwereza 12 kwa aliyense. Kupuma pang'ono kupitirira mphindi imodzi pakati pa masewera olimbitsa thupi ndi osachepera mphindi ziwiri pakati pa kuchita masewera olimbitsa thupi. Khama lanu liyenera kukhala pafupifupi 8 mwa khumi payeso la kuyesa ndi kotsiriza (12) kubwereza.
Tsiku 26
Izi ndizo: Ili ndilo tsiku limene mumakwaniritsa zolinga zanu komanso cholinga chanu. Chitani mapepala 3 a maubwereza khumi ndi awiri (12) opititsa ntchito 9. Sankhani kulemera komwe kumatenga mphamvu 7 pa 10, kupumula masekondi 30 mpaka mphindi pakati pa maselo ndi mphindi zochepa pakati pa zochita. Pezani kumverera kwa chigamulo cha maselo 3 a kubwereza 12 kwa 9 kapena zochita. Mukakhala ndi chidziwitso mungathe kupita ku zovuta zambiri, zolimbitsa thupi ngati mukufuna.
Tsiku 30: Zikondwerero!
Ili ndilo tsiku lomaliza la kuphunzitsa mwakuya mwamsanga; Muyenera kubwereza regimen iyi mwezi uliwonse pa miyezi 6 yotsatira chifukwa mukusowa nthawi yochuluka kuti thupi lanu likhazikitse ndikupindula pa zomwe mumapindula.
Patsiku lino mudzachita masewera atatu mwa khumi ndi awiri (12) pa khama 8 kapena 9 mwa khumi kuti mubwereze mobwerezabwereza. Kupumula kwa masekondi 30 pakati pa seti ndi zosachepera mphindi ziwiri pakati pa kuchita masewera olimbitsa thupi. Onani mmene mumagwirira ntchito ndipo musamavutike kwambiri. (Sankhani miyeso yowala kapena kupuma kwa nthawi yayitali.)
Miyezi isanu ndi umodzi yophunzitsidwa ndi masewerawa amakupatsani chidziwitso cholemera kwambiri chomwe mungathe kupitako pulogalamu yopambana yochita masewera olimbitsa thupi komanso zozizwitsa zosiyana.