Kuwongolera Magulu Amitundu Yambiri M'masiku Osiyanasiyana
Maphunziro olimbitsa thupi ndi mbali yofunikira pa pulogalamu yonse yochita masewero olimbitsa thupi mosasamala zolinga zanu. Komabe, kukhazikitsa ndondomeko ya mlungu ndi mlungu kungakhale kosokoneza ndipo mwina mukudabwa momwe mungagawire maphunziro anu m'magulu opusa. Njira zophunzitsira zimaphatikizapo maphunziro a piramidi kwa apamwamba ndi apansi , komanso kuwonetsa ntchito yanu. Phunzirani za njira zosiyanasiyana zomwe mungathe kupatulira.
Kugawanika ndi Mthupi lonse
Ponena za kukweza zolemera, anthu ambiri amayamba ndi pulogalamu yonse ya thupi. Kuchita masewera olimbitsa thupi ndi kotheka kwa oyamba kumene chifukwa zimapangitsa thupi lanu kuti lizolowere kukweza zolemera ndikukonzekera ntchito yowonjezereka. Komabe, ngati mwakhala mukugwira ntchito mwathunthu kwa kanthawi, mwinamwake mwazindikira kuti mwagunda pamtunda-chochitika chachizolowezi mukapitiriza kugwira ntchito zomwezo kwa nthawi yaitali.
Ngakhale kuti kuphunzitsidwa kwa thupi kumakhala kokwanira, pali zopinga. Pamene mukugwiritsira ntchito magulu onse a minofu mwakamodzi, mulibe nthawi kapena mphamvu yoganizira pa gulu lililonse la minofu momwe mungakhalire ngati mutagawanika. Kugawanika kumayesetseratu kuchita masewera olimbitsa thupi, masewera ambiri, ndi zolemera zazikulu. Ndondomeko izi zimakuthandizani kuti muzikweza nthawi zambiri chifukwa mukugwira ntchito zosiyanasiyana m'magulu osiyanasiyana a minofu masiku osiyana.
Momwe Mungagawire Ntchito Yanu
Pali njira zingapo zogawanitsa zochita zanu ndipo palibe njira yolondola yolakwika.
Nazi zina zomwe zimagawanika, koma mukhoza kupanga zosiyana zanu.
- Gawani ntchito yanu mu thupi lapansi ndi pansi. Ngati mutachita izi, mukhoza kusinthana ndi ntchitoyi ndikukweza awiri, atatu, kapena kanayi mlungu uliwonse.
- Gawani ntchito yanu muzolowera / kukoka. Kuchita masewera kawirikawiri kumaphatikizapo quads, ng'ombe, chifuwa, mapewa, ndi triceps. Pogwiritsa ntchito maseĊµerawa, mungagwirizane ndi masewera, ng'ombe imadzutsa, makina osindikizira benchi, makina apamwamba, ndi ma dips. Kuchita masewera olimbitsa thupi nthawi zambiri kumaphatikizapo kumbuyo, hamstrings, machitidwe ena a mapewa, biceps, ndi abs. Mtundu woterewu ungaphatikizepo mapulaneti a lat, mapepala ozungulira, mizere yolunjika, ma-curls, ndi makwinya.
- Gawani chikondwerero chanu m'magawo a masiku atatu pamene mutagawanika thupi lanu ndikugwira ntchito yochepetsetsa ndikugwiritsira ntchito thupi lanu lapansi tsiku limodzi. Kugawanika kwa masiku atatu monga awa kungaphatikizepo: Tsiku 1: chifuwa ndi triceps, Tsiku 2: kumbuyo ndi makutu, Tsiku 3: miyendo ndi mapewa.
- Kwezani zolemera pa gulu limodzi la minofu patsiku. Muchitetezo choterechi, sabata lanu likhoza kuwoneka ngati: chifuwa, kumbuyo, mapewa, mikono, ndi miyendo, aliyense pa tsiku losiyana.
Chikhalidwe chachikulu cha thumbu ndi chakuti, pamene mumachepetsa chiwerengero cha ziwalo za thupi zomwe mukugwira ntchito, muyenera kuwonjezera kuchuluka kwa zochitika zomwe mukuchita (sankhani zochitika zitatu pa gulu la minofu) ndi chiwerengero cha maselo omwe mukuchita (pafupi ndi zitatu kapena zinayi).
Kuphatikiza Zojambula Zojambula
Chizolowezi chanu chiyenera kuphatikizapo zojambulajambula. Ndi bwino kuyesetsa kuti musagwiritse ntchito mphamvu zanu komanso ma cardio (kaya ndi masiku osiyanasiyana kapena nthawi zosiyanasiyana), koma ngati mukulimbikitsidwa nthawi, kuchita masewera olimbitsa thupi ndi mphamvu pamasewero omwewo ndi ovomerezeka. Yesetsani ndi ndondomeko zosiyanasiyana kuti mupeze zomwe zikukuthandizani.