Kusakanikirana Kwambiri Zochitika Zonse za Thupi

1 - Squat Ndi Yopambana Press

Mbalame yamphindi yomwe imakhala ndi makina apamwamba imapereka zochitika zolimbitsa thupi. - Kusuntha komwe kumagwiritsa ntchito ma glut , chiuno, ndi ntchafu komanso mapewa . Zochitazi zimagwirira ntchito limodzi palimodzi, zikuyenda mwachibadwa kuchokera kumodzi kupita kutsogolo ndipo, ngati mumagwiritsa ntchito zolemetsa zowonjezera, zingathe kuwonjezera gawo la cardio kuntchito yanu.

1. Yambani ndi phazi lamphindi-kupatula padera, mutagwira zolemera pamwamba pa mapewa anu.
2. Lembani m'munsi mwa squat, mutumize mchiuno mutasunga nyamayo ndi abs yomwe mukugwira.
3. Onetsetsani kuti zidayimilire.
4. Pamene mukuyimirira, sungani zolemera, ndikuyang'ana pamapewa.
5. Lembetsani zolemerazo ndi kubwereza squat ndi makina apamwamba kuti masite 1-3 akhale 8-16.

2 - Kufa Kwambiri Kwachimake Ndi Kupititsa Malamulo ndi Kugonjetsa

Ngati mukufuna kugwira ntchito pafupifupi minofu iliyonse m'thupi lanu, ponse potsutsa umoyo wanu ndi bata , izi ndizochita masewera olimbitsa thupi. Mumagwirizanitsa masewero atatu mumodzi - Kuwonongeka kwa miyendo imodzi, kutsatiridwa ndi kufalikira kwa mwendo ndi makina apamwamba. Izi ndizochita masewera olimbitsa thupi, choncho tenga nthawi yanu ndi kusamuka ndi kuyamba ndi zolemera kuti mupeze mawonekedwe anu pansi.

1. Gwirani zolemera mu manja onse awiri ndikuyamba kusuntha kulemera kwa phazi lanu lakumanzere.
2. Kwezani mwendo wakumanja molunjika kumbuyo kwanu pamene mukukwera kuchokera m'chiuno (kumbuyo molunjika), kutsika mpaka msola ndi mwendo wanu zikufanana ndi pansi, zolemera zozungulira mwendo.
3. Bwerani kuti muyambe ndi kumangomenya mwendo wakutsogolo kutsogolo ndikukwera msinkhu, bondo likuwerama.
4. Lonjezerani mwendo wakumanja pomwe mukukankhira zolemera.
5. Lembani pansi ndi kubwereza ma seti 1-3 a 10-16 kubwereza kumbali iliyonse.
6. Mungafunikire kuyika phazi lanu pansi pakati pa kayendetsedwe kake kuti mukhale olemera.
7. Kuti musinthe, sungani kuti mubwerere pansi panthawi yopsereza.

3 - Squat ndi Curl ndi Zosinthasintha

Izi zimapangitsa kuti chiuno chikhale chofufumitsa, chiwombankhanga, ndi ntchafu komanso mapiritsi, mapewa komanso maziko a thupi lonse. Gwiritsani ntchito kulemera kwapangidwe ka ntchitoyi kuti mupewe kugwiritsa ntchito mopitirira muyeso komanso onetsetsani kuti mukuyendetsa mapazi pamene mutembenuka ndi kumbali kuti maondo anu azivulaza.

1. Imani miyendo, mikono yazing'ono kumbali ndi kugwirana ndi zitsamba zomwe zikuyang'aniramo.
2. Gwiritsani zochepa monga momwe mungathere, kuweramitsa mawondo ndi zala.
3. Limbikitsani mmwamba, kupiringa zolemera mu kanyumba ka nyundo.
4. Sewerinso, kuwongolera mikono.
5. Pamene muthamanga, piritsani zolemera ku mapewa ndiyeno mutembenuzire kumanja, kupendaponda kumapazi pamene mukunyamula zolemera.
6. Lembani pansi ndi kubwereza ma seti 1-3 a maulendo 10-16, osinthanitsa mbali.

4 - Kuthamanga kwa Burma Pang'onopang'ono

Mitunduyi imakhala bwino kwambiri thupi lonse, koma si aliyense amene angathe kuchita mwambo wa chikhalidwe. Ngati mukufuna kusinthidwa, yesetsani kugwiritsa ntchito masitepe ndi magalasi opangira mapepala kapena mapepala a mapepala kuti muthe kusokoneza zotsatirazi ndikupangitsa kuti kusamuka kukuchepeke pang'ono.

1. Imani pa Gliding Discs kapena mapepala a pepala patsogolo pa sitepe.
2. Sungani ndi kuika manja anu pamtunda womwe uli pafupi.
3. Bwezerani mapazi kumbuyo mu malo apulumu mpaka thupi likhale lolunjika.
4. Kokani mapazi mmbuyo ndi kuimirira.
5. Bwezerani ma seti 1-3 a 8-16 kachiwiri
6. Onjezerani anthu okwera mapiri kuti apitirize kwambiri.

5 - Kamodzi Kamodzi Kamene Kamene Kamakwera

Ngati muli ndi vuto ndi mabala achikhalidwe kapena mumafuna masewera olimbitsa thupi omwe akukutsutsani, yesetsani ndondomeko iyi yamagetsi yojambulidwa pogwiritsa ntchito phazi.

1. Imani ndi phazi lamanja pa Chipinda cha Gliding kapena mbale ya pepala patsogolo pa sitepe kapena nsanja.
2. Sungani ndi kuika manja anu pamtunda womwe uli pafupi.
3. Gwiritsani phazi lamanja kumbuyo komwe mungathe, kulemera kwa chidendene chamanzere.
4. Gwiritsani phazi mmbuyo ndikuyimirira.
5. Bwezerani ma seti 1-3 a 8-16 kachiwiri

6 - Bwalo la Burpe

Bungwe la Burpee Squat ndi banja langwiro la zochitika ziwiri zovuta zomwe zimagwira minofu iliyonse m'thupi. Mphungu imagwiritsa ntchito thupi, pamtima, ndi mtima pomwe squat imalowera pang'onopang'ono, kupanga ichi kukhala thupi lalikulu thupi. Sungani mofulumira ndipo kuthamanga kwa mtima wanu kumakula, kuwonjezera chinthu cha cardio ku ntchitoyi. Sangalalani ndi kutentha.

1. Sewero pansi, ndikuika manja mbali zonse za mapazi.
2. Kuthamanga kapena sitepe (zosavuta) mapazi kumbuyo ku malo apulumu.
3. Gwiritsani ntchito thupi molunjika ndi m'chiuno, ndikupunthira.
4. Pewani kumbuyo kumbuyo kwa mapazi, kuikapo mbali zonse za manja.
5. Imani, kuweramitsa maondo anu pansi, kumabweretsa chiuno kumbuyo ndi pansi pamene mutenga manja.
6. Sungani mazira owongoka ndi abs akugwira.
7. Bwezerani maselo 1 kapena angapo kwa masekondi 30-60.

7 - Mndandanda wa Zing'onoting'ono

Mazungulidwe a zitsulo ndizochita masewera olimbitsa thupi kuti agwire ntchito limodzi ndi mapewa. Pitirizani kusunthira pogwiritsira ntchito kulemera kwapang'onopang'ono ndikupendaponda pa mapazi pamene mutembenuza thupi kuti musagwedeze mawondo.

1. Yambani kutsogolo, zolemera pansi.
2. Tembenuzirani kumanja, pembedzero pa mapazi onse awiri pamene mukubweretsa zolemera ndi pamutu.
3. Tembenukani pakati, ndikugwiritsanso mapazi, miyeso yowongoka pamutu.
4. Yang'anani kumanzere, kuchepetsa zolemera mpaka potsirizira bwalolo.
5. Kumapeto kwa kusamuka, muyenera kuyang'ananso ndi zolemera.
6. Bwezerani maulendo 4-8 kumbali iliyonse.

8 - Mapulogalamu Apansi ndi Mizere

Pofika nthawi yopita nthawi, palibe chomwe chimagunda Lunga Lungezi. Chifukwa chakuti muli pamunsi wotsika, kumbuyo kumakhala pafupi ndi pansi, sungani msana wanu molunjika ndipo musagwiritse ntchito kuti musapewe vuto lakumbuyo.

1. Yambani pamalo amodzi, phazi limodzi kutsogolo, phazi limodzi kumbuyo, zolemera mu dzanja.
2. Malo oyambira akugwedezeka, kubwerera molunjika, kulemera kwa pansi ndi mawondo akulowetsa pansi.
3. Kuchokera pa malo amenewo, yongolani mawondo pamene mukugwada, ndikukokera zolemera kulowera kumoto.
4. Yesetsani kusunga mapewa ndikupangitsani kayendetsedwe ka makoswe - minofu kumbali zonse za msana wanu.
5. Lembetsani zolemera pamene mukugwada pansi mumsana wanu.
6. Bwezerani ma seti 1-3 a 8-16 kachiwiri.

9 - Mbali Yotsalira Kulimbana ndi Mizere

Zowonongeka ndizopindulitsa kwa hamstrings ndi glutes ndipo mawonekedwe am'mbali awa amabweretsa mphamvu yatsopano. Fomu yabwino ndi yofunika kwambiri kuti muteteze msana wanu komanso mutetezedwe panthawiyi, onetsetsani kuti mukubwerera mozama ndipo mumagwiritsa ntchito misozi yanu kuti mutenge zolemetsa m'malo mozama.

1. Yambani mu mndandanda wautali wolemera zolemera, zala zakutsogolo.
2. Lendeni kumanja, kugwada bondo lakumanja ndikusunjika mwendo wakumanzere pamene mukusuntha m'chiuno.
3. Pa nthawi yomweyo, tenga zolemera pansi pambali ya phazi lamanja. Sungani msana wanu molunjika mu kayendedwe kake.
4. Gwiritsani chidendene ndikubwezeretsa pakati ndikukweza zitsulo kuti muzitha msinkhu.
5. Tsopano pitani kumanzere, mukusunthira nsanamira ya kumanzere kumapazi akumanzere ndikuyika zolemera kumbali zonse za kumanzere.
6. Bweretsani, kusinthana mbali kwa 1-3 seti ya 8-16 kachiwiri.

10 - Kuphwanyidwa kupita ku Overhead Press ndi Lunge

Zochita izi zimagwirira ntchito pafupifupi mbali iliyonse ya thupi lomwe mungaganize, kuphatikizapo hamstrings, glutes, kumbuyo, mapewa, ndipo mutenga kachilombo kamodzi ngati mtima wanu ukukwera. Izi ndizochita masewero olimbikitsa thupi lonse.

1. Kuyika zolemera pamaso pa ntchafu, kumapeto kuchokera m'chiuno, kumbuyo kumbuyo, ndikupita ku chiwonongeko .
2. Pamene mukukweza mmwamba, kwezani zitsulo mmwamba, mikono yowongoka pamapewa.
3. Kutambasula manja, kubwereranso kumbuyo ndi phazi lamanja komanso phazi lamanzere.
4. Lembetsani zitsulo ndikubwezeretsanso masiteji 1-3 a 8-16.

11 - Mbali Yosimba ndi Arnold Press

Zochita izi ndizokwanira kuwonjezera pa cardio kapena mphamvu yophunzitsa. Sikuti mumagwira ntchito pamunsi komanso pamapewa, mutha kuyima mtima, kuwonjezera chinthu cha cardio ku ntchitoyi. Ngati mutachita izi ndi kulumpha, mumatentha kwambiri.

1. Imani ndi mapazi pamodzi ndikugwira zolemera pa chifuwa, mitengo ya kanjedza ikuyang'aniridwa.
2. Tengani phazi lalikulu kupita kumalo otetezeka kwambiri, mawondo molumikizana ndi zala zakumwa, zolemera pa chifuwa cha pamtima.
3. Yendetsani phazi mmbuyo momwe mukukankhira zolemera pamutu, mukuzitsinthanitsa kuti akuyang'ane.
4. Pamene mukuchepetsa zolemera, pita kumanzere kupita ku squat.
5. Pitirizani kusinthana mbali, kukanikiza mutu wolemera mutu nthawi yomwe mukuyimira.
6. Mukhoza kuwonjezera mwamphamvu pochita masewera othamanga osati kungolowera.