Msana wanu umaphatikizapo minofu yaikulu kwambiri m'thupi, minofu imene imagwiritsidwa ntchito tsiku ndi tsiku kuti ikuthandizeni msana ndi thupi lanu. Mitsempha ya kumbuyo imapanganso minofu ya pachimake , makamaka makoswe.
Kupanga minofu imeneyi sikungopatsa thupi lanu chiwerengero chachikulu, kudzakuthandizani kuti mukhale olimba, olimba kwambiri pa ntchito zosiyanasiyana za tsiku ndi tsiku.
Matsuko, aka la latissimus dorsi, ndi minofu yaikulu kumbuyo. Minofuyi ili kumbali zonse za kumbuyo ndi kuyenda kuchokera kumbuyo kwa phewa mpaka kumapeto. Minofu imeneyi ikugwira ntchito yokopa, monga kutsegula chitseko kapena kuchita masewero olimbitsa thupi.
Chifukwa cha kayendetsedwe kameneko, machitidwe achi lat amaphatikizapo kukoka kapena kuyendayenda. Zochitika zotsatirazi zikusonyeza njira zosiyanasiyana zomwe mungagwiritsire ntchito minofu ya lat pogwiritsira ntchito ziphuphu ndi kukana magulu.
Kumbukirani izi ndi minofu yayikuru kuti mutha kugwiritsa ntchito zolemera kwambiri, malingana ndi zochitikazo.
Kupanga Mapulogalamu Anu Achi Lat
- Oyamba : Sankhani mazochita 1-2 ndikuchita 1-2 seti 12-16. Kusankha bwino kungakhale mbali imodzi yokhala ndi dzanja lopopera komanso mipando yokhala ndi magetsi. Zochita izi zidzalumikiza minofu pang'onopang'ono kuti muthe kutsutsa thupi lanu mwanjira yina.
- Inter / Adv : Sankhani zochitika 2-4 zosiyana. Mwachitsanzo, mzere wotsutsana ndi mzere wotsatiridwa ndi mzere wamatundu ndi mkono wowongoka. Yesani mitundu yosiyana siyana ndi zipangizo zosiyana siyana kuti mugwiritse ntchito minofu yanu m'njira zosiyanasiyana. Pitani pa ma seti 2-3 a mapepala 8-12, kupumula pakati pa seti.
- Gwiritsani ntchito kulemera kokwanira kapena kukana kuti muthe kukwaniritsa chiwerengero chofunikanso.
- Yambani kumaliza masewera olimbitsa thupi mwa kuphatikizapo masewera olimbitsa thupi lanu kumbuyo ndi kumbuyo .
1 - Mzere umodzi wa asilikali pamtambo umodzi
Kupanga mzere pa mwendo umodzi kumapangitsa kuti vutoli likhale lovuta, ndipo chifukwa chake, mwinamwake mungagwiritse ntchito kulemera kwake.
Poyamba, sungani cholemera ku mwendo wakumanja ndi nsonga kuchokera m'chiuno, mutenge mphuno pozungulira pansi pamene mukukweza mwendo wakumanzere. Thupi lanu liyenera kukhala molunjika kuchokera kumutu kupita ku chidendene.
Gwirani pa khoma kuti mukhale olimba ngati mukufuna. Kuchokera pa malo awa, kwezani mpukutuwo mu mzere ndipo pang'onopang'ono pansi.
Ngati mukumva kuti muli osokonezeka, mutengeni mwendo ndikukhala mopepuka ku zala zakutsogolo, kulemera kwambiri kumbuyo kwa mwendo. Bwezerani maulendo 12-16 kumbali iliyonse.
2 - Lat ikuyenda ndi mabungwe
Ulendowu umakoka ndi magulu omwe amafanana ndi lat pull machine pamasewera olimbitsa thupi. Ngati mukufuna kupanga zovutazi, mungagwiritse ntchito pakhomo pakhomo lanu ndikuliika pakhomo pamtunda wanu.
Popanda kutero, gwirani gulu lakumwamba ndikukankhira kumbuyo kuti mugwetse mzere kumbali ya nthiti.
Kuti ukhale wovuta, gwirani gululo ndi manja pafupi. Mukhozanso kuchita ntchitoyi mkono umodzi pa nthawi ya kusuntha komweko.
Bwezerani kwa 12-16 kachiwiri.
3 - Mzere wa Barbell
Ngakhale kupopera kumalo kukulolani kugwira ntchito mbali iliyonse payekha, mabulosi amakulolani kukuthandizani kulemera kolemera kuposa momwe mungakhalire ndi zolemera zosiyana.
Poyamba, gwirani nsaluyo ndi mitengo ya kanjedza yomwe ikuyang'aniridwa mkati ndi kumapeto kuchokera m'chiuno mpaka msolo wanu uli pafupi madigiri 45 digiri. Simukufuna kuchepetsa nthendayi kwambiri chifukwa zingakulepheretseni kumbuyo, makamaka ngati kulemera kwanu kukulemera.
Kuwongolera mawondo kuti muteteze kumbuyo, tengani kamatabwa molunjika ndiyeno finyani kumbuyo kuti mukoke ma barbell pamimba yanu.
Bwezerani kwa 12-16 kachiwiri. Mukhozanso kusuntha ndi mitengo ya palmu, monga mu biceps curl.
4 - Zowonongeka Zokangana
Zokopa ndizochita masewera olimbitsa thupi chifukwa amagwira ntchito minofu yambiri nthawi imodzi-makoswe, chifuwa ndi triceps. Ngati mumazichita pa mpira, mumagwiritsanso ntchito thupi lanu la pansi.
Poyamba, lowetsani pa mlatho wokhala ndi cholemera chokwanira pamwamba. Ngati mwatsopano pakuyenda uku, yambani ndi kulemera kwake.
Kuwongolera manja, kugwedezeka pang'ono, kuchepetsa kulemera kwa inu kufika pamutu kapena momwe mumasangalalira.
Finyani kumbuyo ndikukweza pang'onopang'ono kulemera kwake kuti muyambe, kubwereza mobwerezabwereza kwa 12-16.
5 - Rowgade Row
Kuchita masewerowa kumafunika kwenikweni, komanso thupi la pansi.
Poyamba, alowetsani pazanja m'manja ndi zala kapena mawondo. Gwiritsitsani ku zitsulo ziwiri zomwe zimayang'anizana. Ngati izi zikuvutitsa manja anu, yesani imodzi pokha.
Kusunga malo apulumu, kusuntha wina aliyense kulemera mpaka pansi kwa 12-16 kubwerera.
Ngati izi ziri zovuta kwambiri, yesetsani mondo mwanu, kuweramitsa mawondo anu pansi pamapiko ndi manja pansi pa mapewa.
6 - Yambani Ups
Palibe mndandanda wa zochitika zammbuyo zomwe zingakhale zomaliza popanda kunena za kukwera. Izi mwina ndizovuta kwambiri pa zochitika zonse zakubwerera chifukwa mukukweza thupi lanu kutali kwambiri.
Ngati mwatsopano kuti mutengeke, pali njira zosinthira kuti musunthe ndipo pang'onopang'ono mumange mphamvu yakukweza thupi lanu lonse.
Yambani poika mpando kapena chopondera cholimba pansi pa bar. Ndi manja ozereka kusiyana ndi oyenera, phazi limodzi (kapena mapazi onse ngati mukufunikira) pa mpando ndikugwiritsa ntchito mankhwalawa kuti mutenge thupi lanu.
Lembani pansi ndi kubwereza mobwerezabwereza 8 kapena kuposa.
Pakapita nthawi, mungayese kugwiritsa ntchito zocheperapo kuchokera m'munsi mwa thupi lanu ndi zina kuchokera kumtunda wanu. Mukhozanso kuyesayesa izi: Gwiritsani ntchito mpando kuti mutenge nokha mu malo ndipo pang'onopang'ono mutsika pansi popanda mpando.
Izi zimatchedwa zoyipa, zomwe ndi njira yabwino yowonjezera mphamvu yapamwamba ya thupi.
7 - Mzere Wokweza
Chifukwa cha kusunthira uku, iwe umachokera kumchiuno, kumbuyo kumbuyo komanso osagwira ntchito. Miyeso (yomwe iyenera kukhala pambali yolemetsa) imakhala pansi ndipo inu mumapindikizira kumbuyo kuti mutenge mipiringidzo mpaka pamtunda.
Simukufuna kulemera, koma mumagwiritsa ntchito minofu kuti musinthe kayendetsedwe kake. Zilumikizi ziyenera kuyima pamwamba pamtunda.
Chifukwa chakuti mukuwerama ndi zolemera zowonongeka pansi, kumbuyo kwanu kumbuyo kumagwira ntchito mwakhama kuti thupi lanu likhale lokhazikika. Bwerani mawondo ngati mukumva kuti muli ndi vuto m'munsimu ndipo musalole kuti mutenge nawo mbali.
8 - Njira imodzi yokha
Pa mzere umodzi wamanja, nthawi zambiri mumatha kupita molemera kwambiri chifukwa tsopano mukuthandizira kumbuyo kwanu ndi dzanja limodzi pamlendo wina, mosiyana ndi mizere iwiri ya mkono.
Pogwiritsa ntchito ntchitoyi, yesetsani latini pamene mukukoka chikhomo mpaka pamtunda. Pamwamba, finyani mapewa pamodzi kuti mutenge minofu yambiri. Lembetsani kulemera kwake ndi kubwereza kwa 12-16 mobwereza mbali iliyonse.
9 - Ndakhala Mipando Ndi Mabungwe Otsutsana
Kukaniza magulu kungasinthe masewera olimbitsa thupi. Gulu lakumenyana likukutsutsani muyendetsedwe, kotero minofu yanu imatentha pang'ono pang'ono.
Chifukwa cha kusuntha uku, mukhoza kuimirira kapena kukhala. Lembani gulu pozungulira chinthu cholimba patsogolo panu ndipo gwiritsani chanza m'manja mwanu. Bwererani kutali kwambiri kuti mukhale ndi vuto lovuta pa gululo.
Pewani paphewa, finyani kumbuyo kuti muyang'ane mitsinjeyo, kuima pamtunda. Tulutsani ndi kubwereza kwa 12-16 kachiwiri.
10 - Wokwera Pamwamba ndi Mabungwe
Chifukwa cha kusuntha uku, tambani gululo pansi pa mapazi onse ndikugwira pa gululo pafupi ndi mapazi. Izi zidzakulolani kuti mukhale ndi mavuto ambiri mu gulu kusiyana ndi kugwira ntchito.
Pambuyo pake kumakhala kosalala ndi kufanana ndi pansi (kapena pafupi ndi momwe mungathere), kukoketsani ming'aluyo pamzere, kuima pamtunda.
Kusunthika uku ndikutamandidwa kwakukulu kwa mizere yochepetsera, kuwonjezera mtundu wosiyana ku zochitikazo.
Bwezerani kwa 12-16 kachiwiri. Kusunthikaku kumakhalanso kwakukulu ndi kusintha kwa tempo. Mwachitsanzo, yambani ndi mizere 8 ndipo kenako, kusunga mphuno pamwamba pa kayendetsedwe kake, chitani pang'ono ndi zochepa kuti muwonjezere nthawi yanu.
11 - Mphamvu Yokwera Ndi Miyala
Zochita zamakonozi zimagunda mbalame ziwiri ndi mwala umodzi. Mzerewo umatsegula abs, kumbuyo kumbuyo, ndi pansi.
Kuwonjezera mzere kumatanthawuza kuti muzigwira ntchito pachimake mochulukirapo chifukwa mukuyendetsa thupi limodzi, ndipo mukugwiritsanso ntchito makoswe.
Poyamba, alowetsani pamanja m'manja ndi zala zakutsogolo. Kuti musinthe, yesetsani pamadzulo. Gwiritsani pa kettlebell monga momwe mwasonyezera kapena phokoso ndi kukokera mzerewu mu mzere.
Lembani pansi ndi kubwereza kwa 12-16 mobwerezabwereza pamene mukugwira nthawi yonseyo. Pumulani ndikusintha mbali.
12 - Ndemanga ikuyenda ndi mabungwe
Njira yabwino kwambiri yowonjezerapo mwamphamvu kwambiri kuntchito yanu ndi kuphatikiza zolemera ndi magulu otsutsa.
Poyamba, tambani gululo pansi pa mapazi anu ndiyeno kukulunga mbali iliyonse ya gulu kuzungulira seti la zopopera. Onetsetsani kuti mungagwire zolemera zonse popanda kuwaponya.
Mungafune kupita patsogolo pa zolemera ndi kuwonjezera kwa gulu.
Langizo lochotsa m'chiuno ndi kuseri kumbuyo ndikusalowetsa mmbuyo pamene mukuyesa zolemera ndi zochepa kuti mufike 12-16.
13 - Njira Zina Zogwiritsira Ntchito Dumbbell
Njira imodzi yosinthira mizere yachikhalidwe ya dumbbell ndiyo kuwasintha iwo kuchokera kumanja kupita kumanzere.
Izi zimapangitsa kuti pakhale phindu lenileni ndipo zimakulolani kuyika pa mkono umodzi panthawi imodzi.
Kuyambira, nsonga kuchokera m'chiuno ndipo musamangire kumbuyo. Lembani pang'ono pang'onopang'ono, kukoketsani izo mpaka pamtunda. Lembani pansi ndipo tsopano tsitsani mzere wa kumanzere mumzere. Zina, mutenge nthawi yanu ndi rep repiti iliyonse 12-16 kachiwiri.
14 - Dzanja Loongoka Likukoka
Ntchitoyi imayang'ana kumbuyo, koma imalowanso ma triceps. Kuyanjana pa mpira kumatanthauza kumbuyo kwanu kumbuyo ndi miyendo kumathandiza kuti thupi lanu likhale lolimba.
Kuti muchite izi, ikani bulu kuzungulira chinthu cholimba pamaso panu ndi nkhuku ikani nokha ndi mpira pansi pa torso. Onetsetsani kuti muli kutali kwambiri ndi nangula kuti mukhale ndi mavuto pa gulu.
Yambani ndi manja molunjika patsogolo panu ndipo, kuwayendetsa molunjika, kuwakokera pansi ndi kubwerera kumbuyo kwanu, kupanikiza mmbuyo. Bwezerani kwa 12-16 kachiwiri.
15 - Zosakaniza Barbell
Kugwiritsira ntchito mabulosi kumawonjezera kuchuluka kwa ntchitoyi pang'ono. Mosiyana ndi zopopera zong'onoting'ono, mudzafuna kusunga zitsulo zanu nthawi zonse kuti musapite patali ndikusiya kulemera kwake.
Yambani pa benchi yokhala ndi machubulo ndi manja pafupi palimodzi pa nthiti. Kuika zitsulo, kukanika kulemera ndi kubwezera kumbuyo kumutu.
Finyani kumbuyo kuti muyambe mabulosiwa kuti ayambe ndi kubwereza kuti abwerere 12-16.
16 - Mzere Wozungulira
Kusunthika kwakukulu kumeneku kumagwira makoswe, koma kumagwiranso ntchito kumbuyo kumbuyo, glutes ndi hamstrings.
Mungasankhe gulu lolemetsa pazomwe mukuchitayi kuti mupindule kwambiri.
Lembani gulu pozungulira chinthu cholimba patsogolo panu ndipo mubwerere mmbuyo mpaka mutamva kuthamanga pa gulu.
Chizindikiro chochokera m'chiuno, mawondo atayimitsidwa pang'ono, osasuntha manja. Imani ndipo, panthawi imodzimodziyo, yanikitseni ming'alu kuti muyende pamtunda.
Tulutsani ndi kubwereza kwa 12-16 kachiwiri.