Mukudziwa kale kuti kuphunzitsa mphamvu ndikofunika kwambiri pazomwe mukuchita ngati mukufuna kukhala oyenera, kukhala ndi thanzi labwino, ndi kulemera.
Kukweza zitsulo kumakuthandizani kumanga minofu yowonda ndi kuyatsa makilogalamu ambiri ndipo zonsezi zimachitika povutitsa thupi lanu molimbika kuposa momwe mungagwiritsire ntchito .
Inde, mungagwiritse ntchito kulemera kwa thupi lanu, ndithudi, koma ngati mukufuna kusintha kwambiri, mukufunikira zipangizo ndipo pali zambiri kunja uko.
Yendani mu masewera olimbitsa thupi kapena masitolo ogulitsa masewera ndipo mudzawona zithunzithunzi, ma-barbells, magulu, makina ... pali zida zambiri zogwiritsira ntchito zipangizo, zikhoza kukhala zodabwitsa. N'zosadabwitsa kuti anthu ambiri amakhala ndi cardio ndikupewa chipinda cholemera.
Pali njira yothetsera vutoli posavuta kugwiritsa ntchito komanso zipangizo zomwe mumagwiritsa ntchito. Ndipotu, mungathe kupeza masewera olimbitsa thupi popanda kugwiritsa ntchito zipangizo zilizonse ngati muli ndi zochitika zabwino.
Dumbbell imodzi, Zochita zambiri
Tangoganizirani kuti muli mumaseŵera olimbitsa thupi omwe aliyense akumenyana ndi kafukufuku kapena bedi lolemera. Kapena tangoganizani kuti muli panyumba , mukufulumira, ndipo kuganiza kuti mukuyenera kugula zilembo zonse kuzungulira chipindacho ndizochuluka kwambiri.
Bwanji ngati mutakhala ndi chizoloŵezi chokhacho chimene chimafuna chinthu chimodzi: dumbbell imodzi? Ndicho chimene pulogalamuyi imakhudza. Zokwanira, chiwonongeko cha thupi ndi dumbbell imodzi yokha.
The Exercises
Ntchitoyi imakhudza mphamvu ndi mphamvu, kutenga thupi kupyolera pamagulu amphamvu, omwe nthawi zina amatsutsana ndi mphamvu zanu, amachititsa kuti mtima wanu uyambe kutentha kwambiri kuti muwotche kwambiri.
Zili ngati kukhala ndi cardio ndi mphamvu yogwira ntchito imodzi, chinachake chomwe chingakupulumutseni nthawi popanda kusokoneza zotsatira zanu.
Zomwezi sizomwe mumachita mwambo wanu wa mphamvu koma, mmalo mwake, ndizosiyana, kayendedwe kamene kamakhudzana ndi thupi lanu lonse. Chomwe chimapangitsa izi kukhala zabwino ndikuti kuyenda kumagwira ntchito. Mumayenda mu ndege zosiyana siyana ndikugwira ntchito minofu yambiri nthawi imodzi, momwe thupi lathu limagwirira ntchito pamoyo weniweni.
Zolemera
Koposa zonse, simukusowa malo ambiri ndipo mumangogwiritsa ntchito chipangizo chimodzi, chithunzithunzi.
Chidziwitso chimodzi: Pali phala limodzi-simungathe kuchita zolimbitsa thupi zomwezo, kotero kuti mutagwiritsa ntchito kulemera kokha panthawi, ndibwino kuti mupeze zojambula zitatu zosiyana: Kuwala (mapaundi 3-8) kwa amayi, mapaundi 5-10 kwa amuna), kupakatilira (mapaundi 8-10 kwa akazi, mapaundi 10-20 kwa amuna), ndi zolemera (mapaundi 10-20 kwa akazi, mapaundi 20-30 kwa amuna) kotero muli ndi zosankha zina .
Mukhozanso kusankha kuchita izi ndi kettlebell kapena mankhwala a mpira.
Kusamala
Dulani chilichonse chomwe chimachititsa ululu kapena kusokonezeka ndikuwona dokotala ngati muli ndi matenda kapena matenda.
Malangizo
- Sangalalani ndi pafupi mphindi zisanu kapena zina za cardio.
- Tenga zidutswa zosiyana-siyana zapakati pa 1 mpaka 3 ndikupeza malo okhudza 4 'x 4'.
- Chitani zochitika zonse monga momwe zaneneretsedwera, kuchita zonsezi ndi kayendetsedwe ka pang'onopang'ono ndi kayendetsedwe ka nthawi yoperekedwa.
- Kodi kusuntha kulikonse kumakhala kopanda mpumulo pakati.
- Lembani dera limodzi kuti mupange mphindi 15-20 kapena mupange maulendo 1-3 kuti mukhale ndi nthawi yambiri.
- Kutsirizitsa ntchitoyi ndi cooldown ndi kutambasula .
1 - Kuthamanga Mphungu Ndi Zopopera
Gwirani kulemera kwanu ndi kuima ndi mapazi pang'ono pang'ono kusiyana ndi mapewa-m'lifupi. Gwirani chithunzithunzi cha manja onse awiri ndikuweramitsa mawondo.
Tumizani m'chiuno, kusunga molunjika, ndikuwombera pansi.
Pogwiritsa ntchito malo amenewo, sungani masentimita angapo ndiyeno mubwerere mmbuyo mu squat. Bwerezani ma pulsi 8 ndikuimirira.
Pitirizani kugwedeza ndi mipira 8 nthawi iliyonse kwa masekondi 60.
2 - Mbali Yolumikizana ndi Triceps Extension
Ndi dumbbell yolemera yolemera kwambiri yomwe ili kudzanja lamanja, tenga chimphona chachikulu kumanzere ndi kugwada m'mbali. Dzendo lamanja liyenera kukhala lolunjika.
Pamene mukulumphira, tambitsani dzanja lamanja mukulumikiza kwa triceps. Lembetsani mkono, bwererani kumbuyo ndikuyambiranso masekondi 30 ndikusintha mbali kwa masekondi 30.
3 - Mbali Yochepa Yokhala ndi Kulemera Kunenepa
Tengani katundu wanu wolemetsa ndipo tulukani kumbali mu squat, kutumiza mchiuno kumbuyo kwanu, chigoba chogunda ndi kulemera pafupi ndi khutu.
Imani ndikubwezeretsanso phazi ndikunyamula manja, kusintha manja.
Squat ku mbali inayo kubweretsa kulemera kwa khutu.
Bwerezani masekondi 60.
4 - Mmodzi wa Mphindi
Ndi kulemera kwa dzanja lamanja, ikani kulemera konse pa mwendo wamanja. Tsopano kwezani mwendo wina molunjika kumbuyo kwanu pamene inu mumatsamira patsogolo.
Muyenera kukhala oyenerera pa mwendo wakumanzere ndipo mutu uyenera kukhala wogwirizana ndi zala zazing'ono, zofanana ndi pansi (gwirani pa khoma kapena mpando wotsalira ngati mukufunikira).
Ndi kulemera kwake kutapachika pansi, kugugulira chigoba ndi kukopera kulemera kwake, kubweretsa chigole kuti chikhale chokwera.
Khalani osasuntha pa mwendo umodzi, pitirizani kuchita mizere imodzi ya manja kwa masekondi 30 musanayambe mbali.
5 - Sewani ndi Kufikira
Ndi kulemera kwa dzanja lamanja, mkono ukugunda, ndi kulemera pafupi ndi khutu lamanja, kumsika mu squat, torso ndi m'chiuno kubwerera.
Pamene mukuyimirira ndikufika pamutu wolemetsa. Lembani pansi ndi kubwereza kwa masekondi 30 musanasinthe mbali.
6 - Kuthamanga kwa Triceps ndi Kicks
Gwirani mtolo wolemera mmanja onse awiri ndipo mutenge phazi lamanja kumbuyo kwanu, chala chokhudza pansi.
Lembani zitsulo, mutenge mutu. Pamene mutambasula manja, fanizani ma triceps ndikukankhira mwendo wakumanja ngati kuti mukukhudza chala chanu cholemera.
Bwerezani masekondi 30 ndikusintha mbali.
7 - Squat Ndi Dumbbell Swing ndi Leg Lift
Gwirani chingwe cholemera kwambiri mmanja onse awiri, mapazi a chiuno-m'kati mwake.
Lembani maondo mu squat ndikusuntha kulemera ndi kubwerera pakati pa miyendo.
Pamene mukuyima, sungani kulemera kwake ndikukweza mwendo wakumanja mmwamba pamtunda pang'ono.
Lembetsani mwendo ndikugwedeza kulemera kwake, nthawi ino mukukweza mwendo kumanzere.
Lembani pansi ndi kubwereza kwa masekondi 60.
8 - Tsamba la Pivot Squat
Gwiritsani dzanja lamanja ndi kulemera kwake ndikuyambira kumbali yambiri, mapazi ndi mawondo mogwirizana ndi zala zakutsogolo. Golidi liyenera kukhala lopindika, kulemera kwake pamapewa monga mu biceps curl.
Pendani kumanzere, mutenge phazi lamanzere kuti mubwerere ku squat pamene mutambasula dzanja.
Pambuyo kutsogolo, jekeseni ndi kupiringa kulemera kwa biceps curl.
Bwerezani masekondi 30 ndikusintha mbali.
9 - Arm Yodzikweza Yoyera ndi Press
Yambani ndi mapazi pang'ono pang'ono kuposa kutalika kwa chiuno, mtunda wolemera mu dzanja lamanja.
Sewu, kukhudza kulemera kwa pansi ngati mungathe, ndiyeno kukanika kulemera kwake pamene mukuima, kukokera kulemera kwake mumzere woongoka.
Muzitsulo imodzi yosalala, pewani m'litali kuti cholemera chikhale pamwamba pa mapewa ndikukankhira pamutu.
Lembani pansi ndi kubwereza masekondi 30 kumbali iliyonse.
10 - Imani ku Kneel Lunge Ndi Dumbbell
Onetsetsani kuti pali matope kapena zofewa pamseri mwanu ndi kulemera kwa dzanja lamanja, kutambasula dzanja mmwamba.
Pitirizani kulemera kwake pamene mukuyendetsa phazi lakumanja ndikugwada pansi.
Tsopano tenga phazi lakumanzere kuti iwe ugwadire pa mawondo onse awiri, mkono wakanja ukhale wowongoka mmwamba.
Tsatirani phazi lamanja mmbuyo ndi phazi lamanzere kumbuyo. Yesani kulemera kwake nthawi yonse, ngati mungathe.
Bwerezani masekondi 30 ndikusintha mbali.
11 - Crossback Lunge ndi Front Swing
Gwiritsani kulemera mu dzanja lamanja ndikunyamulira phazi labwino kumbuyo kwanu mumtunda wamtunda, kumapangika kumbuyo kwa thupi.
Bweretsani mwendo wakumbuyo kumanja ndikugwirani zala zala pansi. Pa nthawi imodzimodziyo, sungani kulemera kwa msinkhu.
Lembani pansi ndi kubwereza kwa masekondi 30 musanasinthe mbali.
12 - Pullover Yodula
Pa khonde kapena benchi, gwirani zolemetsa zolemera mmanja onse awiri. Gwiritsani chingwe chamkati ndikugwedeza pang'ono, kuchepetsa kulemera kwanu pang'onopang'ono, kuima pamene mukumva bwino.
Finyani kumbuyo kuti mutenge kulemera kwake. Lembani pansi ndi kubwereza kwa masekondi 60.
13 - Chimodzi Chofukula Chifuwa Chake
Pa chipale kapena benchi, gwiritsani dzanja limodzi lamanja kulemera molunjika pa thupi.
Lembani mfundo yaikulu kuti mukhale osasunthika, ndipo gwiritsani pang'ono kugwedezeka, kuchepetsa kulemera kwa pansi, pokhapokha mutsika pansi.
Bweretsani kulemera kwake kuti muyambe ndi kubwereza kwa masekondi 30 kumbali iliyonse.