Ntchito yopangira thupiyi imapanga kumanga mphamvu ndi mphamvu ndi zochitika zamakhalidwe ndi zosiyana pa chifuwa, mmbuyo, mapewa ndi manja.
1 - Kukula kwa Thupi lakumwamba ndi Mphamvu
Ntchito yophatikizapo imaphatikizapo mphamvu yogwiritsira ntchito kettlebells (ngakhale kuti nthawi zonse mungalowe m'malo osakaniza ngati mulibe kettlebell). Zotsatirazi ndizofunikira ndipo muyenera kudzidziwitsa ndi zofunikira za kettlebell maphunziro ndi momwe mungayambitsire ndi kettlebell maphunziro musanayesere kuchita masewerawa.
Mphamvu ikukonzekera kuti ikuphatikize thupi lanu lonse lotsatiridwa ndi kuphunzitsidwa kulemera kumapangitsa kuganizira mphamvu. Ntchitoyi imatha kumaliza pafupifupi 30-45 mphindi malinga ndi nthawi yanu, nthawi yotsala ndi nthawi yopumula.
Kusamala
Onaninso dokotala musanayese ntchitoyi ngati muli ndi zovulazidwa, matenda kapena zinthu zina komanso kusintha masewera olimbitsa thupi.
Zida Zofunikira
Mabulosi, machulukidwe osiyanasiyana a kettlebells ndi / kapena osayankhula ndi benchi, sitepe kapena masewera olimbitsa thupi .
Momwe Mungapititsire ku Thupi Lalikulu Mphamvu ndi Mphamvu
- Khalani okonzeka kwa mphindi zisanu ndi zisanu ndi ziwiri ndi kuwala kwa mtima kapena kutentha kwazomwe mukuchita
- Gwiritsani ntchito masewerowa pamasewero osiyanasiyana, pamodzi pamodzi ndikukhala mwachidule pakati pa zochitika
- Bwerezani maulendo awiri, ndi masekondi 30-60 a mpumulo pakati
- Kwa zovuta zojambula, yesani maselo atatu mmalo mwa 2
- Sinthani kuchita masewera olimbitsa thupi ndi machitidwe kuti mugwirizane ndi msinkhu wanu ndi zolinga zanu
2 - Chifuwa Superset - Turkish Get Up (mwachangu)
Chitchainizi (Chosavuta Kumva)
Lembani pansi mutagwira kettlebell m'dzanja lamanja, mkono unangoyenderera pamapewa ndi goli losatsekedwa. Kusunga mkono ndikulingalira mmwamba kulemera kwake, kwezani mmphepete mwamanzere pamene mukugwada bondo lakumanja. Pitirizani kukankhira kumanja kumanzere pamene mukudutsa phazi lamanzere pansi pa bondo lakumanja. Pitirizani mpaka mutakhala pa bondo lakumanzere ndi phazi lamanja, mkono umapitirizabe kuwongolera pamwamba pa phewa. Pitirizani mpaka mutayimilira, mutsogolo. Pewani mmbuyo momwemo, mkono wanu upitirire, mpaka mutagona pansi ndi kubwereza kasanu ndi kawiri musanasinthe mbali.
3 - Chifuwa Superset - Kettlebell Pushup
Lowani mu malo osungira ndi kuika dzanja limodzi pa chombo cha kettlebell (chovuta) kapena pa belu gawo la kulemetsa (kosavuta). Pewani pushup, kutsika mpaka momwe mungathere. Bwezerani kuti muyambe ndi kubwereza mobwerezabwereza 8 kumanja ndipo 8 kubwereza kumanzere.
4 - Chifuwa chachikulu - MaseĊµera otsika ndi apamwamba
Ntchentche zapansi ndi zapamwamba
Lembani pabedi ndikugwiritsira ntchito zolemera zolemera pa chifuwa. A) Kutsika mikono kuti ikhale pamtunda, imapindika pang'ono. B) Bweretsani zitsulo mmbuyo, koma pang'onopang'ono kuti zolemera zikhale pamwamba pa m'chiuno. C) Pewani zitsulo mmunsi mwa ntchentche. D) Kenaka uwabwezeretseni pachifuwa. Pitirizani kusinthasintha ntchentche yowonongeka ndi ntchentche yazing'ono (8 rep) (imodzi imaphatikizapo ntchentche yowonongeka ndi ntchentche yochepa).
5 - Chifuwa Superset - Y-Chest Press ndi Mafupa Omwe Mwapadera
Mauthenga a Y-Chest ndi Chofufuzira Mwapadera
Lembani pa benchi ndi kugwira zolemera zazikulu zolemera ndi zitsulo zolemera. Yambani manja ndi kukanikiza zolemera ndi kutuluka pambali pangodya. Bweretsani zitsulo palimodzi pa chifuwa, tchepetseni pansi ndikubwezeretsanso maulendo 8. Malizitsani ntchitoyi ndi 8 makina osindikizira amphindi (chimodzimodzi chimaphatikizapo zida zabwino ndi zamanzere).
6 - Chifuwa Superset - Mabokosi a Chifuwa
Lembani pabedi ndikugwiritsira ntchito zolemera zolemera pa chifuwa. Sinthirani manja kuti pinkies ayang'ane wina ndi mzake pamene mukuzungulira zolemera pansi pa chiuno. Sinthirani manja mmbuyo pamene mutayendetsa zolemera pa chifuwa (zidutswa zazingwe ziyenera kuyang'anizana). Pitirizani kuzungulirana, kusinthana zala zazikuluzikulu zikuyang'anizana ndi pinki zomwe zikuyang'anizana chifukwa cha 8.
Bweretsani Chifuwa Chogwiritsiranipo 1-2 nthawi ndi mphindi 30-60 yachiwiri pakati pa seti
7 - Kubwezeretsa Kumbuyo - Mphamvu Yokwera ndi Row
Lowani pa malo apulumu, m'manja ndi zala, kusunga mutu wa braced ndi thupi molunjika. Gwiritsani zolemera zolimbitsa thupi (Ndikugwiritsa ntchito kettlebell ya 10-lb apa) ndi kukoka chigoba kuti mufike pamtunda. Lembetsani kulemera kwake, kungokhudza pansi pansi, ndikupitirizabe kugwedeza pamene mukusunga malo. Bwerezani mobwerezabwereza 10 ndikusintha mbali.
8 - Kubwezeretsa Kumbuyo - Mzere Wowongoka ndi Wowona
Lembani phazi lakumanzere pa sitepe, yothandizira thupi ndi dzanja lamanzere pa ntchafu. Gwirani chithunzithunzi cholemera kwambiri m'dzanja lamanja, mkono ukupachikika pansi ndi kanjedza ikuyang'ana kumbuyo kwa chipindacho. Gwirani mapewa masamba (rhomboids) kukoka mkono kumbali ya msinkhu, perpendicular to the body. Gwirani mwachidule ndi kusinthasintha mpukutu kuti ukhale pafupi ndi thupi, monga mzere wokhazikika (kapena wokhoma). Lembetsani mkono pang'onopang'ono (4 kuwerengera) ndi kubwereza maulendo 8 musanayambe kusintha.
9 - Kubwezeretsa Kumbuyo - Njira Yopangidwira Dumbbell
Njira Yowonjezereka ya Dumbbell
Gwiritsani zolemetsa zolemera ndi zolemera ndikugubuduza mpaka kumbuyo kusankhana pansi, kubwerera kumbuyo ndi kusalowamo. Kokani maulendo onse awiri ndikuyendetsa kayendedwe koyambira. Kusunga mkono wakumanzere pamalo, tchepetsani mkono wakanja pansi. Finyani kumbuyo kuti mukweze dzanja lanu mmbuyo ndikuchepetsanso dzanja lamanzere. Pitirizani kusinthana mzere pa mkono uliwonse pazumizitsa khumi (rep repodzi imaphatikizapo zida zomanja ndi zamanzere).
10 - Kubwezera Kumbuyo - Barbell High Row
Gwiritsani zithunzithunzi zolemetsa ndi manja ndi kutsogolo mpaka kumbuyo kuli kufanana ndi pansi, osagwira ntchito ndi kubwerera. Finyani kumbuyo kumbuyo kuti mutenge kulemera kwa chifuwa. Lembani pansi ndi kubwereza mobwerezabwereza 15. Sungani zolimba ndi kugwadira mawondo ngati mukufunikira kuti muthandizire kumbuyo
Bwezerani Kubwereza Kwambiri 1-2 ndi mphindi 30-60 yachiwiri pakati pa seti
11 - Mapazi Amtundu Wapamwamba - Kutukuka Kwambiri (Mwachidziwikire)
Kutha Kumwamba (Mwachidziwikire)
Gwiritsani ntchito kettlebell yapakati m'manja onse, phazi lachiuno-m'kati mwake. Gwiritsirani pansi, kuyendetsa manja, kuwombera ndi kuwombera. Ikani mchuuno mmwamba ndi kuyima pamene mukukoka kettelbell mmwamba ndi kumabweretsa zitsulo pamwamba pa mapewa. Pitirizani kulemera kwa thupi lanu ndikugwiritsira ntchito mphamvu ya m'chiuno kuti mutenge kulemera kwake, osati manja anu. Lowani ndi kubwereza mobwerezabwereza 12.
12 - Kumapeto Kwapafupi - Kugonjetsa Pamwamba Pamwamba
Nkhani Yopanda Pansi
Gwiritsani mabulosi aakulu ndi manja mokwanira kusiyana ndi mapewa, zitsulo zopindika ndi bhala kutsogolo kwa chinsalu. Onetsetsani kulemera kwa pamwamba, popanda kugwedeza kumbuyo, pa chiwerengero chimodzi. Lembetsani kulemera kwa chiwerengero cha 4. Gwiritsani mwachidule ndi kubwereza mobwerezabwereza khumi.
13 - Kuthamanga kwapafupa - Makina a Arnold ndi Makina Otsalira Akumwamba
Press Arnold ndi Press Alternative Press
Khalani ndi kugwira zolemera zazikulu zolemera ndi zitsulo zoyimilira kutsogolo kwa thupi, zolemera zomwe zimayang'ana pachifuwa. Pewani zolemera pamene mutembenuza manja. Gwiritsani ntchito udindo umenewu ndi kuchepetsa dzanja lamanja. Lembani mkono wakanja ndikutsitsa dzanja lamanzere. Pewani mkono wakumanzere ndikuchepetsera zolemera, ndikuyendetsa manja kumbuyo kuti muyambe. Bwerezani mobwerezabwereza 8.
14 - Mphepete Mwapafupi - Mzere Woongoka
Gwiritsani zolemera-zolemetsa zolemera ndi manja pafupi pamodzi ndi kukokera pakati pa chifuwa, kutsogolo ndi ming'alu ndikuyang'ana kumbuyo ndi kumapewa. Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri.
Bwerezerani Mphindi Powonjezera 1-2 nthawi ndi mphindi 30-60 yachiwiri pakati pa seti
15 - Biceps Superset - Hammer Curl ndi Power Squat
Pulogalamu Yopangira Nyundo ndi Mphamvu Yamphamvu
Gwiritsani zolemera zolemera mmanja onse awiri. Sungani zitsulo mobwereza pang'ono pamene mukudula, ndikupangira zojambulazo pamtambo wonyundo panthawi yochepa. Imani pamene mukuchepetsa zolemera ndikubwezeretsanso nthawi 12.
16 - Biceps Superset - Zopweteka za Barbell Curls
Zolemba Zopanda Bwino za Barbell
Gwiritsani ntchito sing'anga-heavy barbell ndi manja opuma kunja kwa m'chiuno. Kwezani kulemera kwa kupiringa pa chiwerengero chimodzi. Lembetsani kulemera kwake mobwereza pang'onopang'ono kwa mawerengero 4. Bwerezani mobwerezabwereza 12 kubwereza.both manja abwino ndi kumanzere).
17 - Biceps Superset - Njira Zina Zopangira Dumbbell
Gwiritsani zolemera zolemera, mitengo ya kanjedza ikuyang'ana kunja. Sungani dzanja lanu lamanja, mutenge kulemera kwake pamapewa. Pewani mmbuyo ndi kubwereza ndi mkono wakumanzere. Pitirizani kusinthanitsa magawo a 12 mobwereza (chimodzimodzi chikuphatikizapo
Bweretsani Biceps Wopambana 1-2 nthawi ndi mphindi 30-60 yachiwiri pakati pa seti.
18 - Triceps Superset - Triceps Pushups
Lembani mpirawo, kuwuyika pansi pa mapewa. Ikani manja ndi mapewa pambali ndi kuwaika pansi pa chifuwa. Lembani zitsulo ndi kuwasunga pafupi ndi thupi ndikuyang'ana kumbuyo kwa chipindacho pamene mumatsikira kumalo openya (mwachitsanzo, musagwedezeke m'chiuno). Bwezerani kuti muyambe ndi kubwereza 15 kubwereza.
19 - Triceps Superset - Close-Grip Bench Press
Lembani pa benchi ndikugwiritsira ntchito mabulosi aakulu ndi manja pambali paphewa padera, mitengo ya palmu ikuyang'ana kunja. Lembani zitsulozo, kuziika pafupi ndi thupi, ndi kuzichepetsa kuti zikhale pansi pamtunda, ndikubweretsa bar kuti ipitirire pamtunda. Gwiritsani ntchito ma triceps kuti musamalire zolemera, ndikuyamika pamutu. Bwerezani mobwereza 12.
20 - Triceps Superset - Kulimbitsa Miyendo Imodzi ndi Phunzilo Kickback
Kulingirira Mankhwala Amodzi ndi Kukumana Kickback
Imani pa mwendo wakumanja mutenge mwendo wakumanzere molunjika kumbuyo kwanu, mwendo wonse ndi torso zikufanana pansi. Bweretsani mzere wokhawokha pafupi ndi torso yanu pamene mukulemera, ndipo muteteze msinkhu mpaka mutambasula dzanja. Gwiritsani ntchito malowa 12 kuti muthe kusinthana mbali.
Bwerezani Triceps Superset 1-2 nthawi ndi mphindi 30-60 yachiwiri pakati pa seti