Kuthamanga: mwayi wogwirizanitsa ndi chirengedwe, kuyesa malire anu, kufufuza dziko lapansi lokongola, ndipo mukondweretsedwe mwakhama ! Ndi njira iti yabwino yowonjera tsikulo kusiyana ndi kudumphira pazithumba, kusewera ndi miyala, ndikupita pansi ndi kudetsedwa ndi chilengedwe?
Kukulitsa kukongola kwa chilengedwe chozungulira, ndikutsimikiziridwa kuti mumakhala ndi chidwi chachikulu. Maluwa, zofiira, ndi zobiriwira za kunja zimapereka chithunzi chokongola kwambiri kuposa mabala ndi akuda a masewera olimbitsa thupi. Kugwiritsira ntchito zipangizo zakuthambo kuzungulira iwe kudzakupatsani mpikisano wapadera pamene mukuyesera kugwirana, kusinthanitsa, ndi kusunthira. Iwe udzakhala wonyansa, koma ndani amasamala? Mitengo, mitsinje, ndi miyala sizikuyang'ana pa iwe mosagwirizana. Mapiri ndi maluwa samatsutsa momwe thukuta muliri, kapena kuti ndi dothi liti lomwe liri pamaso panu. Mverani dziko lapansi pansi panu, miyala yomwe muli m'manja mwanu. Fukuta mpweya watsopano, ndipo mvetserani phokoso lopanda phokoso la chipululu pamene mukuchita masewera olimbitsa thupi ndi mphamvu zanu ndikupita panja kupita ku masewera olimbitsa thupi.
Ntchito
Gwiritsani ntchito masewero olimbitsa thupi popanda kupuma pakati pa machitidwe. Onetsetsani kuti muli ndi chipika cholimba ndi miyala yambiri yosiyana ndi zolemera. Pitani kuunika ndi miyala kusiyana ndi momwe mungagwiritsire ntchito ndi dumbbells kuyambira mathanthwe osakhala ndi zovuta (simukufuna kusiya phazi pamapazi anu!). Mudzachita mapepala apamwamba pa masewera olimbitsa thupi ndi kulemera kwapang'onopang'ono, kukulitsa mtima wopanga thupi pamene mukusangalala ndi gawo lakupha mphamvu. Chitani katatu kapena atatu, ndipo musaiwale kuti mutenthedwa musanayambe nthawi zonse. Yesani kupita kufupi ndi msasa wanu.
- Yambani ndi zowonjezera mwendo , 15 kubwereza pa mwendo
- Maselo , 25 amatsanso
- Alimi amayenda ndi pushups , 6 kuzungulira ndi 5 pushups kumaliza kuzungulira
- Ziphuphu zozungulira , 20 kubwezeretsa
- Mbalame imatumphira , kubwezeretsa 20
- Amayendetsa patsogolo pafupipafupi , kubwezeretsa 20
- Zimagwedeza mabokosi awiri , khumi amatha
- Mizere , 20 kubwezeretsa
- Mwala wa squat umagwedezeka , 20 kubwerera
- Makina osindikizira pachifuwa, 20 kubwezeretsa
- Oblique rock abs , reps 20 pambali
1 - Khwerero Wotsitsimula Ndi Kutsitsimula Kwambiri Kwambiri
Ngati muli ndi galasi lalikulu, lakuda, losasunthika kuzungulira msasa wanu, liyikeni kukhala nsanja ya sitepe. Zokwera pamsana ndi zowonjezeretsa mwendo kumbuyo zimadzetsa mtima wanu ndi miyendo yanu ndikuwotcha. Maonekedwe okongola a logi adzakulimbana ndi kusinthana kwanu, kukakamiza maziko anu kuti muzitsitsimutsa, ndi mwendo wanu wolimbitsa thupi kuti mutenge nawo mbali.
Yambani pamalopo ndi phazi lanu lakumanja, ndikulimbikitsani kudendene ndi chidendene chanu kuti mukweze thupi lanu kuti liime pamtunda. M'malo moika phazi lanu lakumanzere pamwamba pa chipika, lankhulani ndi diso lanu lakumanzere ndikukulitsa mwendo wanu kumbuyo kwanu. Bwererani kumbuyo, kuyambira ndi phazi lanu lakumanzere ndikutsata ndi ufulu wanu. Yesetsani 15 kumbuyo kumanja kwanja musanatembenuke kumanzere.
Chitetezo: Musanayambe kuchita masewera olimbitsa thupi, onetsetsani kuti chipikacho chili cholimba ndipo sichidzayendetsa panthawiyi.
2 - Magulu
Zochita zolimbitsa thupi zimakhala zofala pamene mukuyenda, popeza kuti kupopera kumakhala kolemetsa kwambiri. Komabe, moyo wamisasa ndi kuchuluka kwa chirengedwe chagona pafupi mukhoza kupereka zipangizo zolimba zothandizira. Onjezerani vuto la msasa polemba mwala waukulu musanachite masewera anu. Masewera ndi masewera olimbitsa thupi, othamanga kwambiri komanso othandizira kwambiri omwe angathe kuchita pafupifupi kulikonse. Kukhoza kuwonjezera kulemera kumabweretsa kusiyana kwa masewera anu ndi kayendetsedwe ka ntchito yanu yoyendayenda .
Imani ndi phazi lanu-patali patali, ndikugwedeza thanthwe ku chifuwa chanu. Bwererani kumbuyo m'chiuno mwako ndikugwada pansi, kutchetchera kumaso kwanu. Pamene mawondo anu akuwerama pang'ono kuposa madigiri 90, pezerani kupyolera pa zidendene ndikubwerera kuima.
3 - Kuyenda kwa Mlimi ndi Pushups
Palibe kettlebells? Palibe vuto! Fufuzani dera lanu mozungulira ndikupeza miyala iwiri, mofanana ndi kukula kwake ndi kukula kwake. Momwemo, miyala idzakhala yopanda phokoso, yopereka chitonthozo chowonjezereka panthawi yomwe akutsatira kuyenda kwa mlimi.
Kusunga thanthwe m'dzanja lililonse, kuyenda pafupi mamita 100. Mukhoza kusintha mtunda kuti mufanane ndi luso lanu labwino kapena kupezeka kwa malo. Yembekezerani kuti mawonekedwe anu asokoneze pamene mukuyesera kuti mukhalebe ndi miyala yosalala. Malo amakhalanso ovuta. Pochita mchenga, pamatanthwe, kapena udzu, nthaka idzakupangitsani inu kuganiza ndi zopinga ndi malo osunthira.
Pambuyo pomaliza ulendo wa mlimi, ponyani miyalayi pansi, mwamsanga mwangoyenda makulu asanu ndi manja anu pa miyala yosalala. Lolani thukuta lanu lilowerere ndi kulola chilengedwe chozungulira kuzitsogolera phazi lililonse ndi rep rep.
Mutatha kumaliza masewera anu asanu, mwamsanga mutenge miyalayi ndikuchita masewera olimbitsa thupi, nthawi ino mukuyenda kumbuyo kwanu musanayambe kuchita zisanu zotsatirazi. Pitirizani kuzungulira asanu ndi limodzi.
4 - Biceps Curls
Pogwiritsa ntchito miyala kapena mitengo yomwe imapezeka kuzungulira msasa wanu, mukhoza kupanga zosiyanasiyana zosiyana . Pogwiritsa ntchito dumbbell ya amayi, mutha kugwira ntchito ndi thanthwe limodzi, lalikulu, kapena zing'onozing'ono ziwiri. Zomwe mungakwanitse kuchita popita kumsasa wanu, mugwiritseni ntchito miyalayi kuti mugwiritse ntchito mapepala apamwamba, mazenera a nyundo, mkati ndi kunja. Zida zanu zidzayesedwanso pamene akugwira miyala yonseyo.
Mukamapanga timadzi ta tizilombo tomwe timapanga timadzi timene timapanga timadzi timene timagwiritsa ntchito tizilombo tomwe timapanga. Pewani kutsamira thupi lanu kutsogolo kapena kumbuyo kuti mupereke zovuta pazochitazo.
5 - Kuthamanga kwa Squat
Onjezerani kwambiri cardio kuti muzichita zinthu ndi kudumpha kwa squat. Gwiritsani ntchito malo osayenerera a chilengedwe kuti mudzipangitse kuti mukhale ovuta kuposa momwe mumakhalira. Mukapatsidwa mpata wochita masewerowa pamchenga , mudzafuna mphamvu ya thupi lanu lonse. Kuthamanga ndi kusunthira pamwamba kukupangitsani inu kumangoganizira nthawi zonse.
Yambani ndi mapazi anu paphewa palimodzi pambali, mawondo akuwerama pang'ono. Pewani pansi, ndikugwiritsanso m'chiuno musanamalize mawondo anu, mutayang'ana kumbuyo kwa mchenga. Kuchokera kumalo otsika kwambiri a squat, mofulumizitsa kupitiliza kudutsa mumlengalenga, kudumphira pamwamba ngati momwe mungathere. Lembani pamapiko anu, mawondo anu ndi chiuno mwakachetechete pang'ono kuti mutenge zotsatira. Nthawi yomweyo dzichepetseni nokha ku squat yotsatira.
Chidziwitso cha chitetezo: Ngati simukumva bwino kupanga gawo lodzidzimutsa la ntchitoyi chifukwa cha ululu wamphongo kapena mavuto otsika, tulukani kulumpha kwenikweni. M'malo mwake, pitirizani kukanikiza pamapazi anu pamene mutambasula miyendo yanu, koma m'malo modumphira, ingoyimilirani kumapazi anu ngati mukuyimira, ngati kuti mukukweza mwana wang'ombe. Muyeneranso kuphunzira kuphunzira kudumpha ndi mawonekedwe abwino .
6 - Triceps Overhead Extensions
Apanso kuyang'ana pamatanthwe, pangani maulendo 20 a triceps pamwamba pazowonjezera. Gwiritsani ntchito nthawiyi kuti mupeze mpweya wanu, koma khalanibe maso. Lembani pang'onopang'ono katemera uliwonse, mukupanga ma triceps ndi maziko anu. Kumbukirani kusunga mikono yanu yakumtunda ndikuyandikira makutu anu, ndikugwedeza thanthwe kumbuyo kwa mutu wanu kuchokera kumakono anu.
7 - Chilolezo cha Double Squat Chikubwera
Tsopano popeza mwatenga mpweya wanu, ndi nthawi yoti muwonongeke.
Imani mbali imodzi ya chipika ndikupanga masewera awiri ofanana ozungulira-mungathe kuchita masewera olimbitsa thupi kapena masewera, malinga ndi msinkhu wanu wotonthoza. Mukangomaliza khungu lachiwiri, bwerani mumalowa pamene mukudzipangira nokha. Kumbukirani kuti mupite pamapiko anu, mawondo anu ndi mchiuno mwakachetechete kuti mutenge zotsatira.
Kupanga maulendo 10 mwatsatanetsatane kukupatsani inu mtima wa cardio womwe mukufunika kuti muwotchere zochuluka zowonjezera. Izi zikhoza kukhala zovuta, kotero ngati kudumphira pa logi sikutuluka mu funsolo, yambani pamalopo pambuyo pa masewera anu, kutsika kumbali yina musanapitirize.
Cholemba chachitetezo : Onetsetsani malowo kumbali zonse ziwiri zazitsulo kuti muonetsetse kuti palibe miyala yonyansa kapena mabala omwe angapangitse kuvulaza.
8 - Mizere
Gwiritsani mpweya wanu pamene mutembenukira mu mzere wolemera. Kugwira miyala imodzi kapena iwiri, kutsogolo patsogolo pa mchiuno, kubweza msana wanu. Lolani manja anu kuti akhale pansi pamapewa anu. Kenaka, bweretsani thanthwelo ku chifuwa chanu, kubweretsanso zidutswa zanu, kuziika pafupi ndi thupi lanu. Onetsetsani kuti mutenge mapewa anu pamodzi. Lembani choyikacho ndi mphamvu, chipiriro, ndi cholinga.
9 - Slams a Rock Squat
Mukapeza kuti mumakhala mchenga kapena mchenga, mabulosi amwala ndi owonjezera pamsasa wanu. Ntchitoyi imagwiritsira ntchito thupi lanu lonse, kuchokera pamapewa anu kupita kumapazi anu.
Dulani mwamphamvu pathanthwe pamutu mwanu (yambani ndi imodzi yomwe imakhala yolemera kwambiri komanso yosavuta kuigwira), ndiye mwamsanga muponyeni pansi patsogolo panu. Malizitsani kusuntha ndi squat pamene mumachotsa thanthwe kuchokera pansi. Pangani izi mofulumira kuwonjezereka mwamsanga kwa cardio.
Chidziwitso cha chitetezo: Chokhacho chimapanga thanthwe pamtunda wofewa, kumene thanthwe lokhalitsa silidzasweka pamene mutaya.
10 - Makalata Olemba Chifuwa
Pogwiritsa ntchito miyala ngati zolemetsa zanu, mukhoza kuchita zozizira zosiyanasiyana. Ngati mutapeza miyala iwiri yofanana, mukhoza kupanga ntchentche, mthunzi wa chifuwa, kapena chifuwa chachikulu. Kupeza chipika chachikulu kungapereke malo olimba kuti achite masewerowa. Yesetsani nokha ndi miyala yolemera kwambiri. Mukhoza kuwonjezerapo mwendo kuti muyambe kugwira ntchito. Gwiritsani ntchito malingaliro anu ndi kusangalala!
Ponyamula thanthwe limodzi lolemetsa mmanja onse awiri, kapena thanthwe lolemera kwambiri lomwe limanenedwa m'dzanja lirilonse, bwereranso pazitsulo cholimba chothandizira. Pewani thanthwe pamwamba pa chifuwa chanu, kutambasula mikono yanu, kenako pongolani mphutsi zanu, kutsika mchenga ku chifuwa chanu. Yambani msangamsanga kayendetsedwe kake kuti mugwedeze thanthwe ku malo oyambira.
11 - Mphindi Wolimba Kwambiri
Malizitsani ntchito yanu ndi oblique rock abs. Gwirani thanthwe kumbali yanu musanamangidwe pang'onopang'ono, mukudyetsa mbali ya thupi lanu ndi thanthwe pamene mukukwera mpaka mutakhala omasuka ku mbali imodzi. Gwiritsani ntchito mabotolo anu kuti mugwiritsire ntchito miyendo yanu yolunjika. Lembani 20 kutsogolo musanasinthe mbali. Sangalalani ndi ndondomekoyi - yang'anani pozungulira ndikuyang'ana malo omwe mukuzungulira.
Pali mphamvu zambiri mu chirengedwe, m'maseĊµera okwera, mitengo yomwe imakhala yayitali, ndi mapiri omwe amasuntha dziko lapansi. Limbikitsani mphamvu za chirengedwe ndikugwiritsanso ntchito thupi lanu molimbika!