Mankhwala osokoneza bongo

1 - Mankhwala osokoneza bongo

Zikuwoneka kuti palibe njira zambiri zogwirira ntchito kumunsi kwa kumbuyo, koma ngati mwatopa ndi zowonjezera zakale, yesetsani kusokoneza maganizo. Zimagwira kumunsi kumbuyo ndipo zimaphatikizapo kugwedeza ndi hamstrings ngati bonasi yabwino. Ngati muli ndi zovulaza zambuyo kapena mavuto, mungafunike kudumpha masewerawa (ndikuwone dokotala wanu, ndithudi). Chinsinsi cha kusunthira kusuntha ndi kupewa kuthamanga miyendo ndikuyendetsa kutali kwambiri m'chiuno. Komanso, sungani mbali yomwe mukugwira pamene mukukweza miyendo kuti muteteze m'munsi.

1. Lembani pansi ndi mpira pansi pa chifuwa ndi mchiuno ndipo mupumire patsogolo.
2. Miyendo iyenera kukhala yowongoka kumbuyo kwanu, zala zogona pansi pansi.
3. Kuika miyendo pamodzi (ndi mawondo molunjika, ngati mungathe), kwezani miyendo mpaka iwo akuyendera m'chiuno.
4. Pewani mmbuyo, pang'onopang'ono kugwira pansi, ndi kubwereza kwa 1-3 maselo 10-16 kachiwiri.

2 - Zolemba Zowonjezera pa mpira

Kugwiritsira ntchito mpira kwazowonjezera kumbuyo kudzakupatsani maulendo ambiri kusiyana ndi momwe mungapezere pansi ndipo mudzakhalanso ndi vuto labwino chifukwa mpirawo sungathe. Mungafunike kuyendetsa mapazi anu pakhoma kuti mupeze zambiri.

1. Ugone pansi ndi mpira pansi pa mimba ndi m'chiuno, miyendo molunjika patsogolo pako (kapena mawondo akulowetsa kusinthidwa).
2. Ikani manja kumbuyo kwa mutu kapena pansi pa chinsalu - mungathe kuika manja pa mpira ngati mukufuna kusintha.
3. Lembani mozungulira mpirawo ndiyeno finyani m'munsi kumbuyo kukweza chifuwa pa mpirawo.
4. Ikani mpaka thupi liri lolunjika (musati mutenge hyperextend), tsikira pansi ndi kubwereza kwa 1-3 maselo 10-16 obwereza.

3 - Tembenuzani Mofulumira

Kuthamanga kumbuyo ndi njira yabwino yowunikira mitsempha ya mmbuyo, kuphatikizapo rhomboids, mitsempha ya trapezius, komanso ngakhale kumbuyo kwa mapewa. Chifukwa chakuti wagwetsedwa, mungafunike kulemera kolemera kusiyana ndi zochitika zina zammbuyo. Kumbukirani kuti kuyendayenda pazinthu izi ndizochepa - mumangofuna kukweza mmwamba pamapewa m'malo mozengereza kuti muyende pambuyo pamtsinje.

1. Gwiritsani ntchito dumbbells zowonongeka ndikuyamba kukhala pansi, mutayimilira ndi manja atapachika pansi ndi zolemera pansi pa mawondo.
2. Yesetsani kugwa pa miyendo, koma mmalo mwake, sungani kumbuyo komwe ndipo abs mukugwira ntchito.
3. Kwezani manja kumbali, mpaka kumbali, kumeta mapewa pamodzi.
4. Sungani zitsulo ndikuwongolera kumapewa.
5. Lembani pansi ndi kubwereza ma seti 1 mpaka 3 a kubwereza 12-16, ndi mpumulo wa mphindi 20 mpaka 30 pakati pa maselo.

4 - Mizere Yoyenda

Mzere wosakanikirana ndi wopotoka pa mzere wonyenga wamphongo , kutenga mkono wopendeketsa thupi kuti uwoneke pamtunda wam'mbuyo. Kusunthika kumeneku ndikokwanira kuti tiganizire minofu yotsalira ndi kuyesa minofu yam'mbuyo mosiyana.

1. Lembani phazi lakumanzere pa sitepe kapena pansanja, ndikuyika dzanja lamanzere kumbali yakumanzere kuti mugwire kumbuyo.
2. Gwirani chithunzithunzi cholemera kwambiri m'dzanja lamanja, mkono ukupachikika pansi ndi kanjedza ikuyang'ana kumbuyo kwa chipindacho.
3. Gwirani mapewa masamba (rhomboids) kukoka mkono kumbali ya msinkhu, perpendicular to the body.
4. Tangoganizirani kubweretsa kulemera kwanu pamtundu wanu.
5. Onetsetsani kulemera kwake ndi kubwereza kwa 1-3 maselo 8-16.

Malangizo a Fomu

• Iyi si mzere wokhazikika wamtunduwu, kotero, pamwamba pa kayendetsedwe kake, m'kamwa mwanu muli zosiyana ndi thupi.

5 - T-Pulls ndi Resistance Band

T-pulls ndi njira yabwino yowunikira minofu ya kumbuyo kumbuyo, kuphatikizapo rhomboids ndi misampha ya trapezius, komanso kumbuyo kumtunda. Bungwe limapangitsanso zovuta kuti izi zitheke poyambitsa mavuto mu gawo lililonse la zochitikazo. Chinsinsi cha kusuntha ndiko kusunga mapewa kumbali ndi kutali ndi makutu pamene mukuyang'ana kufinya mapewa pamodzi. Mufunanso kukhala wamtali ndi kusunga maziko omwe mumagwiritsa ntchito m'malo mozembera.

1. Khalani pansi ndikuyika gulu kumbali zonse ziwiri.
2. Gwirani mapeto onse a gulu mu manja awiri ndi kugwirana chanza, kotero mitengo ija ikumane.
3. Yambani kusuntha ndi manja opitilira kutsogolo kwa inu, kong'onong'ono kakang'ono pamapiri.
4. Finyani mapewa kuti mutsegulire mikonoyo kumbali, kumeta mapewa kutali ndi makutu ndikuyang'ana kumbuyo ndi kumbuyo kwa mapewa.
5. Bweretsani mikono kumbali ndikubwerera kumayambiriro, kubwereza kwa masitepe 1-3 mpaka 8-16.
6. Kuti muwonjezere mphamvu, gwiritsani gululo pafupi ndi mapazi ndikuchepetsa kwambiri kugwira gulu kumapeto kapena kugwada mawondo.
7. Sungani maziko olimba ndi kumbuyo molunjika ponseponse.

6 - Yakukoka Ndi Kutsutsana Band

Y-pulls ndi kusiyana kwa T-pulls, kuwonjezerapo mwamphamvu pakugwira manja mpaka pa malo. Kusunthika kumeneku kumayendera minofu yakum'mbuyo komanso kumbuyo kwa mapewa. Chinsinsi cha kusunthira ndiko kusunga mapewa pansi pamene mukuphwanya mapewa pamodzi. Onetsetsani kuti mutakhala wamtali ndikukhala pachimake m'malo momangoganizira.

1. Khalani pansi ndikuyika gulu kumbali zonse ziwiri.
2. Gwirani mapeto onse a gulu mu manja onse awiri ndi manja omwe akuyang'aniridwa mkati, ziphwanjo zakambidwe.
3. Yambani kusuntha ndi manja opitilira kutsogolo kwa inu, kong'onong'ono kakang'ono pamapiri.
4. Finyani mapewa a mapewa pamene mukukweza mikono ndi kutuluka mu malo, ndikuima pamtunda.
5. Lembetsani pansi ndi kubwereza kwa 1-3 mapepala 8-16.
6. Kuti muwonjezere mphamvu, gwiritsani gululo pafupi ndi mapazi ndikuchepetsa kwambiri kugwira gulu kumapeto kapena kugwada mawondo.
7. Sungani maziko olimba ndi kumbuyo molunjika ponseponse.

7 - Mizere Yambiri

Mzere wa makondomu ndi njira yabwino yolumikizira minofu ya lat ndi m'munsi kumbuyo nthawi imodzi, kugwira ntchito thupi momwe zimasinthira pamoyo weniweni. Mungathe kuchita masewerowa pa makina kapena kugwiritsa ntchito magulu otsutsa , monga momwe akusonyezera.

1. Imani ndikugwiritsanso gululi kumagwirana ndi zitsulo zokhotakhota, kuimirira patali kwambiri kuchokera kumalo otsimikizira kuti pali kugwedezeka pa gulu, mapazi pambali pambali pambali.
2. Lembani kutsogolo kuchokera m'chiuno pamene mutambasula manja, mutsike pamtambo mpaka mutagwirizana. Mungafunikire kusintha kusintha kwa gululi polikulunga m'manja mwanu kapena kusunthira kumbuyo.
3. Imani pamene mukugwedeza mitsinje, ndikuyang'ana minofu ya latini kumbali zonse za kumbuyo.
4. Bweretsani ma seti 1-3 a 8-15 kachiwiri.

8 - Mzere wozungulira

Kusiyanasiyana kwina pa mizere yachilendo ya dumbbell ndiko kuphatikiza mzere wachikhalidwe ndi mizere yopingasa mu kuyenda kozungulira. Mzere wolumikiza kumbuyo kumbuyo kumbuyo, pamene mzere wokhazikika ukuwongolera makoswe, ndikupanga ichi kuchita masewera olimbitsa thupi omwe amagwira ntchito minofu yambiri.

1. Ikani phazi lamanzere pa sitepe kapena penti, pita kutsogolo, kusunga kumbuyo komanso kupuma ndikupumula ndi dzanja lamanzere kumapeto kwa chithandizo.
2. Gwirani zolemera-zolemera kulemera mu dzanja lamanja ndi kuyamba ndi kulemetsa kupachika pansi, kanjedza kumbuyo kumbuyo kwa chipinda.
3. Gwiritsani ntchito mapewa kuti musakanize dzanja lanu pamtunda, ndikuganiza kuti mukubweretsa kulemera kwake.
4. Pamwamba pa kayendetsedweko, mkono wanu uyenera kukhala wofanana ndi torso ndi kumbali.
5. Kuchokera kumeneko, pindani mkono uli pafupi ndi torso, mutenge lat.
6. Pang'onopang'ono kuchepetsa kulemera kwa pansi ndikubwezeretsanso kayendetsedwe kameneka ka 1-3 makapu 10-16 kumbali iliyonse.

9 - Ndemanga ikuyenda ndi Mabungwe Otsutsana

Kuonjezera gulu lomenyana ndi mzere wachikhalidwe wamakono ndi njira yabwino yowonjezerapo mwamphamvu ndikupangira zokometsera zanu.

1. Yambani mwa kutsegula gulu lokaniza pansi pa mapazi onse. Gwiritsani ntchito kumapeto kwa makapu ndikugwiritsa ntchito mizere pang'ono kuti mudziwe mavuto omwe mukufunikira.
2. Ngati mukusowa zovuta zambiri, pezani gulu pamanja mwanu maulendo angapo ndiyeno mutenge sewero lolemera.
3. Yambani ntchitoyi pamtundu wapamwamba, mmbuyo mofulumira, osagwiritsidwa ntchito, miyeso yolowera kumbali.
4. Sungani zitsulo ndikugwiritsanso ntchito kumbuyo kuti mubweretse mphasa.
5. Lembani pansi ndi kubwezeretsanso ma seti 1-3 a 8-16 kachiwiri.

Malangizo

• Gwiritsani ntchito masewerawa popanda mbidzi yoyamba kuti muzimverera
• Onetsetsani kuti tubing ili otetezeka kwambiri pansi pa mapazi anu ndipo mumatha kugwiritsira ntchito chubu ndi tizilombo tomwe tikuyenda bwino mosamala.
• Ngati simukumva kuti muli otetezeka komanso olamulira, sankhani mtundu umodzi wokana kugwiritsa ntchito

10 - Tembenuzani Mofulumira ndi Gulu Lotsutsana ndi Kukaniza

Ntchentche zowonongeka ndizothandiza kuti mugwire ntchito kumbuyo komanso kumbuyo. Onjezerani mwamphamvu pogwiritsira ntchito kuwala kochepa, komwe kumapangitsa kukangana pa gawo lirilonse la zochitikazo.

1. Yambani mwa kukhala pa sitepe kapena mpando ndikuika gulu loyimitsa pansi pa mapazi.
2. Manga nsanja kuzungulira dzanja lirilonse kuti uwonjezere mavuto ndikunyamulira dumbbells.
3. Yambani kusunthira mwa kubwerera ndikugwiritsira ntchito chubu / zolemera mu dzanja, mitengo ya kanjedza ikuyang'anizana.
4. Finyani mapewa pamodzi ndikukweza mikono mpaka kumbali, yong'onongeka pang'ono, kuti igwirizane.
5. Lembani pansi ndi kubwezeretsanso ma seti 1-3 a 8-16 kachiwiri.
6. Sinthani kugunda kwa chubu ngati pakufunikira kuwonjezera zovuta pamene mukukhalabe mawonekedwe abwino.

Malangizo

• Musakweze manja mmwamba kuposa mapewa
• Pewani kusunthika uku ngati mumamva ululu pamapewa (kapena kwina kulikonse)
• Ngati simukumva kuti muli otetezeka komanso olamulira, sankhani mtundu umodzi wokana kugwiritsa ntchito

11 - Hip Hinge

Mchiuno ndi ntchito yosavuta, koma yofunika kwambiri, makamaka ngati mukuchita zochitika pamene mukugwedezeka. Mchiuno umakuphunzitsani momwe mungachitire bwino kuti muteteze msana wanu ndi kupindula kwambiri ndi zochitika zanu popanda kuvulala. Phunziro ili, mungagwiritse ntchito ndodo (ngati broomstick) kapena bar lolemera kwambiri.

1. Poyambira, imani ndi mapazi anu paphewa palimodzi ndipo mutenge bar kapena broomstick pamutu mwanu, mutagwire ndi dzanja limodzi pamwamba pa mutu wanu ndi mapeto ena a msana wanu.
2. Ndodoyo iyenera kugwirizana ndi mutu wanu, pakati pa mapewa ndi mchira.
3. Pewani zipsinjo zanu ndi kumangirira m'chuuno mwanu mukamayendayenda m'chiuno, mukugwada mpaka mawonekedwe anu ataliatali.
4. Lingaliro ndikuteteza ndodoyo kuti ikhale yolumikizana ndi mfundo zitatu panthawi yonseyi.
5. Gwiritsani ntchito ndondomekoyi kuti muimirire, ndikugwiritsanso ntchito ndodo yanu, mapewa, ndi tailbone.
6. Bwezerani ma seti 1-3 a 8-16 kachiwiri.