Manja apamwamba ndi miyendo ndi opambana ndi chirichonse, koma amabwera kasupe, chinthu chomwe anthu ambiri akulakalaka amawombera mapewa ndi manja. Pambuyo pake, manja amfupi ndi nyengo yotentha zimatanthauza kugwira manja athu, koma sikusangalatsa kudziona kuti ndife odzidalira. Kawirikawiri amayi amadzipeza okha akufuna thupi lamphamvu, lodziwika koma akuwopa kuchita zofunikira kuti akwaniritse cholinga chotero poopa "kuwombera."
Kuwombera Pamwamba: Zolakwika Zambiri
Ndizolakwika zomwe anthu ambiri amaganiza kuti kukweza zolemetsa zolemetsa-makamaka kwa thupi lapamwamba-kumapangitsa mkazi kukhala wochuluka komanso kuyang'ana mochuluka ngati munthu. Palibe chimene chingakhale patali ndi choonadi. Chifukwa chiyani? Kuwombera mmwamba kumachokera ku zinthu zitatu: mahomoni, ma calories ndi LOTS za nthawi ku masewera olimbitsa thupi. N'zoona kuti ma genetic abwino amathandizanso. Tiyeni tiwone m'mene aliyense wa iwo amathandizira kupanga minofu yayikuru.
HORMONES : Choyamba, akazi alibe testosterone yakuthupi kuti apange minofu yayikulu, yowopsya. Azimayi omwe mumawawona mumakampikisano omanga thupi ayenera kuti amagwiritsira ntchito anabolic steroid kapena majekeseni ena kuti awapatse mankhwala ofunikira kuti awonjezere minofu yawo mpaka kukula kwake. Komanso, amayi ambiri omwe ali ndi minofu yayikulu, yowonongeka amakhala ndi mtundu umenewo womwe umakhala nawo mu ma genetic. Izi, kuphatikiza ndi dongosolo lovuta la maphunziro liwafikitsa komwe iwo ali. Sizichitika mwangozi. Ndipo ndithudi kukula kulikonse m'thupi lanu-kaya mafuta kapena minofu-kumafuna makilogalamu owonjezera.
ZOCHITITSA ZOTHANDIZA: Kuwombera kumatha kungochitika pokhapokha zakudya zowonjezera zimaphatikizidwa ku zakudya zanu kuti zithandize kukula kwa minofu. Mnyamata wina wa sekondale yemwe amapita ku wophunzira kukavala minofu akuuzidwa chinthu chimodzi chofunika kwambiri: EAT! Ndawona anyamata akuwuza kuti adye makilogalamu 7-80000 tsiku kapena kuposera kulemera konse. Kupeza minofu iliyonse pa thupi lanu-minofu kapena mafuta-ziyenera kuchitidwa kudzera kuwonjezera ma calories. Ngati mupitiriza kudya zakudya zolimbitsa thupi, simungaphunzitse zolemera. Mudzachotsa chabe mafuta ena omwe amadzaza minofu yanu pansipa.
PHUNZITSO : Potsirizira pake, minofu yayikuluyi yomwe mukuiona siidapindulike popanda kugwiritsa ntchito maola ochuluka muzochita masewera olimbitsa katundu wolemera kwambiri. Kukwezera zolemera kwa 30-45 mphindi, 2-3 pa sabata sikungakupangitseni inu kuchuluka. Izo zidzakuthandizani inu kukwaniritsa mawonekedwe ovundukuka, oyenera.
Chifukwa Chake Kulemera Kwambiri ndi Zolemera Zanu Zimapangitsa Kusiyanasiyana
Tsopano kuti mantha anu okugwedeza akugwedezeka, ndikukumbutseni chinthu chimodzi chofunikira chokwaniritsa thupi lapamwamba ndi lopangidwa: mukufunika kukweza zolemetsa zolemetsa. Zinyama zazing'ono zing'onozing'ono zowonongeka kuvulaza kapena kusunga akuluakulu pulogalamu yolimbitsa thupi. Ndipo zowona, zina zomwe zimatengera kulemera kwa thupi lanu (monga mbali kapena kutsogolo kwa mapewa) zingamafunike kuti zikhale zosavuta. Koma ngati mukufuna kupanga kusintha kwa thupi lanu komanso kutaya mafuta, muyenera kukweza zolemera zomwe zimakuvutitsani.
Choncho tengani zilembozo-zolemera zowona-ndipo tiyeni tiyambe. Ntchito yotsatirayi imakwirira minofu yonse ya thupi ndikukutengerani kuntchito yomwe imatchedwa "supersets". Izi zikutanthauza kuti mutha kugwira ntchito zosiyana ziwiri motsatira gulu lomwelo la minofu. Izi zidzakukankhira inu mofulumira ku zotsatira zomwe mukuzifuna! Kodi mumadziwa bwanji kukula kwa dumbbells? Kumbukirani, ngati mutapanga mobwerezabwereza 12-15 ndikupitirizabe zambiri, zolemera zanu ndizochepa. Komabe, ngati simungathe kufika pamabwereza 8 popanda kupunduka kwa minofu, zolemerazo ndi zolemera kwambiri. Sankhani chinthu chovuta koma chotheka. Zochita zomwe zikuwonetseratu ndizochita zozizwitsa zoyambirira; kwa zithunzi za zochitika zonse, kungosani pa dzina lawo kuti muwonetseredwe.
Mphamvu Yobwerera Yopambana Kwambiri
A) Bweretsani Gulu la Double Arm Row
- Yambani ndi miyendo palimodzi ndikukhala mmbuyo mu khungu kakang'ono kamene kamakhala pamimba. Zida zili kutsogolo kwa thupi lomwe limagwira zitsulo zam'mwamba pamtambo wam'chiuno ndi mitengo ya kanjedza yomwe ikuyang'ana padenga.
- Lembani minofu kumbuyo mchiuno mwakachetechete mukumbatirana thupi la pambali, kotero inu mumamva makoswe ndi triceps kuchita ndi kubwereranso ndi mphamvu.
B) Mipingo Yowonjezera
- Yambani mu thabwa lonse ndi zopopera m'manja, manja ataliatali, ndi zala. (kugwadira kusiyana kumakhala kovuta ngati simungathe kupanga plank yeniyeni) Gwiritsani ntchito mimba zanu kuti zikoka mimba mkati mwa msana wanu.
- Kokani dumbbell yolondola kumka ku fupa lakumanja la mfupa kusunga kulemera kwa mbali yanu. Pang'onopang'ono mubweretseni pansi ndi kubwereza ndi dumbbell lakumanzere.
Chifuwa Mphamvu Super Set
A) Mphepete Yamphongo Push-Up
- Yambani mu malo apulumu ndi manja pansi pa mapewa ndi mapazi a chiuno-m'lifupi padera. Kusunga mimba ndi miyendo mwamphamvu pamene mukuchepetsa pang'onopang'ono chifuwa chanu pansi ndikugwedeza ndi kukulozerani kumbuyo kwanu.
- Exhale pamene mukukankhira mmbuyo kuti mutambasule manja mmwamba ndikukweza dzanja lanu lamanja kuti mugwire phewa lanu lakumanzere pamwamba. Bwerezani ndi kugwirana kwina.
B) Fly Chifuwa
(ZOYENERA: mungathe kuponya chifuwa pa mpira wotetezeka kapena pabedi kapena pansi.)
- Bwererani pa benchi kapena pansi ndikugwiritsira ntchito ziboliboli pafupi ndi chifuwa chanu (ngati pa mpira, ikani mapewa anu ndi mutu pamwamba pa mpira).
- Kwezani mapulaneti palimodzi pamwamba pa chifuwa, mitengo ya kanjedza ikuyang'aniridwa mkati.
- Gwiritsani manja pang'ono pambali panu, pang'onopang'ono mpaka kumbali yanu, mpaka mphutsi ziri pafupi ndi chifuwa.
- Finyani pachifuwa ndikubwezeretsanso manja pamodzi.
Mphamvu Yolimba
A) Mauthenga Amphongo
- Yambani ndi phazi kumapazi kutali. Bweretsani kumbali kuti mupange cholinga cha positi ndi manja, zitsulo zimakhala pambali pamutu, ndipo m'mimba muli zolimba.
- Pewani pang'onopang'ono mpaka pamene manja ali olunjika. Pang'onopang'ono bwererani ku malo oyambira ndi ulamuliro. Bwerezani kwa nambala yofunikanso yopitilira.
B) Kudza Patsogolo
- Yambani muimirire, mamita masentimita pang'ono ndi kumbali ndi manja pamodzi ndi thupi atagwira zitsulo zamphongo.
- Pembedzerani pang'ono, mutambasule manja anu kumbali mpaka mutakhala pansi, ndipo mubwerere ku malo oyamba ndi ulamuliro.
Bicep / Tricep Mphamvu Yokhala
A) Curl ya Bicep
- Imani pamapazi patali patali mikono yokwanira yopitilira ndi kong'onong'ono kakang'ono mu chigoba.
- Bweretsani zoyezera m'mapewa kuti mutsirize bicep curl, kuchepetsani pang'ono pang'onopang'ono kuti muyambe.
B) Pezani Zowonjezera
- Kuima ndi phazi kumapazi kutaliko kumagwira nsonga zam'mwamba ndikuwongolera msana wanu ndi kutali.
- Bend amawombera pansi dumbbells kumbuyo kwa mutu. Sungani zitsulo zanu ndikulowetsa mutu wanu ndikulozera patsogolo. Kenaka mutambasule manja anu pobwerera ku malo anu oyambirira mukugwira ntchito triceps.