Kuthandizira-kukoka mphamvu zothandizira mphamvu kumatanthawuza njira yophunzitsira mphamvu zomwe mumagawanitsa chizoloŵezi chanu m'magulu osiyanasiyana ndi zolemba.
Chifukwa chake? Chizoloŵezi choterechi chimabwera kwa ife kuchokera kudziko lakumanga thupi. Zaka zapitazo, anthu ogwira ntchito zomanga thupi anali kufunafuna njira yowonjezera ntchito zawo komanso nthawi zawo zopuma, zofunika pakupanga minofu yayikulu.
Iwo ankaganiza kuti akulekanitsa ntchito zawo pochita masewera olimbitsa thupi tsiku lina ndikukoka masewera tsiku lina, amatha kugwira ntchito nthawi zambiri popanda kuwapititsa patsogolo.
Masiku ano, Pushani-Kuwunikira ntchito ndizofunika kwa zochitika zonse, kaya ndinu wogwirizanitsa thupi kapena munthu amene akunyamula zolemera kuti akhale amphamvu ndi woyenera. Chizoloŵezi choterechi chimafalikira masiku atatu akuphunzitsani, kukulolani kuchita zochepa, zomwe zingakhale zovuta kwambiri kuposa nthawi yayitali, kugwira ntchito thupi lonse.
Tsiku la 1 lingakhale kusokoneza thupi, tsiku lachiwiri lingakhale lopuma thupi lokhazikika ndi tsiku 3 kungakhale kukopa thupi lanu.
Pushani Zochita
Monga momwe dzina limasonyezera, zozizira zimaphatikizapo kayendetsedwe konse komwe mungachite pamene mukukankhira zolemera kutali ndi thupi lanu. Zochita zimenezi nthawi zambiri zimagwiritsira ntchito quads, kunja, chifuwa, mapewa, ndi triceps.
Zojambula Zozama Pathupi
- Zokankhakankha
- Makina a chifuwa
- Chifuwa chimatuluka
- Makina apamwamba
- Zotsatira zimadzutsa
- Kutsekedwa kwa mkono wopindika kumadzuka
- Kutsogolo kumadzuka
- Zimalonda
- Triceps Extensions
- Zingwe zadabola
Yesetsani Kuchita Zochita
Mukachita zokopa , mukuchita zosiyana ndi zozizira ... zimayenda pamene mukukoka kulemera kwa thupi lanu.
Minofu imagwira ntchito, kuphatikizapo nsalu, zinyundo, mmbuyo ndi biceps, minofu yosiyana ndi yomwe imagwiritsidwa ntchito panthawi yokakamiza.
Pa chifukwa chimenechi, mukhoza kukhazikitsa ndondomeko yomwe mumachita patsiku tsiku limodzi ndikukoka chizolowezi chotsatira popanda kugwira ntchito minofu yomweyo masiku awiri mzere.
Thupi Lalikulu Phunzitsani Zochita
- Mzere umodzi wamanja
- Barbell akudutsa
- Mizere iwiri ya mkono
- Mzere wapamwamba wa Barbell
- Dumbell amatulutsa
- Anakhala mizere ndi magulu
- Lat imakoka ndi gulu lokaniza
- Zowonjezera zakubwerera
- Anakhala pansi mizere
- Mizere yowonjezera
- Biceps curls
- Zojambula zamamanda
- Sintha zotsalira
- Barbell amakongoletsa
- Sungani zopiringa
- Zokongoletsera zazing'ono
- Mlaliki amalumikiza
Nchifukwa Chiyani Tiyenera Kukoka?
Pali zifukwa zambiri zowonjezera kuti muyesetse kuchita izi. Choyamba, zimakulolani kugwira ntchito minofu yanu popanda kuwapondereza. Chachiwiri, ntchito yanu ndi yofupikitsa. Inde, iwo amapezeka mobwerezabwereza, koma mungathe kuchita zambiri pa ntchito yanu chifukwa minofu yanu ili kupumula.
Mukamagwira ntchito mobwerezabwereza, mukhoza kuwonjezera kalori yanu ndipo ngati mukugwira ntchito molimbika, muthamanga kwambiri , kapena thupi lanu limatentha mukamaliza ntchito yanu.
Chachitatu, ntchito yanu ndi yosangalatsa komanso ili ndi zosiyana. Mukhoza kuchita zokopa zamakono m'njira zosiyanasiyana. Mutha kupatulira thupi lanu la pansi kumalo osokoneza, kugwiritsira ntchito quads tsiku limodzi ndi glutes ndi hamstrings tsiku lina.
Chinyengo ndi kusintha masewera olimbitsa thupi milungu isanu ndi umodzi ndi umodzi kuti mupewe kugunda mbale , yomwe ingathetsere kulemera kwanu.
Mungathe kuchita masewera olimbitsa thupi kwa milungu ingapo ndikusintha njira yophunzitsira monga piramidi kapena magulu otsutsana. Mukhoza kusintha kwambiri ndikubwerera kuntchito zonse zomwe mukuchita, zomwe mungathe kuchita mpaka masiku atatu osagwirizana ndi sabata.
Mmodzi mwa okondedwa anga ndi maphunziro a dera chifukwa ntchito ikuyenda mofulumira ndipo ndimatenga cardio yanga nthawi imodzi.
Pali njira zambiri zophunzitsira, simukuyenera kuchita mofanana nthawi zonse, kuphatikizapo ngati mukuvutikitsidwa ndi kulemera komanso kusintha zinthu.