Kuwonetsa thupi kwa thupi lonse kumaphatikizapo minofu iliyonse m'thupi lanu ndi machitidwe olimbitsa thupi komanso zochitika za minofu. Kuchita masewera olimbitsa thupi kumeneku kumakhala koyenera ngati mutakhala waufupi pa nthawi ndipo mukufuna kuti mupindule kwambiri. Muchita masewera olimbitsa thupi, pamodzi pamodzi, pa dera limodzi lokhala ndi maulendo ochepa, ochita bwino.
Mukufuna zambiri? Yendetsani maulendo atatu kuti mugwire ntchito mwamphamvu kwambiri.
Kusamala
Onani dokotala wanu ngati muli ndi matenda, kuvulala kapena matenda ena.
Zida Zofunikira
Bwalo lochita masewera olimbitsa thupi, zolemba zosiyanasiyana zolemera, phazi kapena benchi
Bwanji
- Sungani ndi 5-10 mphindi ya cardio
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- Kwa nthawi yayitali, yambani maulendo awiri
- Sinthani molingana ndi msinkhu wanu wathanzi ndipo pewani zochitika zomwe zimapweteka kapena zovuta
1 - Squat Curl ndi Press
Sewero la Squat ndi Press
Gwirani zolemera zanuzo ndikuyimira pamapazi a kumanja, kumbuyo kwa mapazi anu. Sewerani pansi, mukukhudza zolemera pansi. Lembani zolemera mu mapiritsi apiritsi ndipo panikizani zolemera pamene mukukankhira pamalo oima. Pewani zitsulo ndikubwezeretsanso kwa 10-12 mobwerezabwereza kumbali iliyonse.
2 - Sumo Squats
Masewera a Sumo
Gwiritsani katundu wolemera kwambiri kapena kettlebell ndikuyendetsa mapazi, kumayendetsero pafupi ndi madigiri 45 digiri. Gwiritsani maondo anu pansi kuti mukhale ochepa kwambiri ngati mutha kulimbitsa maondo anu. Sungani mu zidendene kuti muime ndi kubwereza mobwerezabwereza 15.
3 - Mphamvu ya Biceps yamakono
Mphamvu ya Biceps Curl
Gwiritsani zolemetsa zolemera ndi phazi lamapazi-kutali. Sungani zolemerazo mobwerezabwereza pamene mukudula, kuyika zolemera mpaka kumtambo wa nyundo pamene mukugwedeza, ndikugwirana ndi maondo ngati mungathe. Imani pamene mukusunga zolemerazo ndipo pang'onopang'ono muchepetse zolemera pansi. Bwerezani mobwerezabwereza 16.
4 - 360 Plank
360 Plank
Gwiritsani ntchito zitsulo zamkati ndi kumanja kumanzere (mwendo wamanja ndi wowongoka) kutenga kulemera kumanja pansi. Muyenera kukhala pamtunda wa wothamanga ndi dzanja lamanja lomwe linakokedwa mu mzere. Ikani kulemera kwabwino pamene mutayendetsa phazi lamanzere kukhala thabwa. Tsopano yesani kulemera kwake kachiwiri mu mzere pamene mukupita patsogolo ndi mwendo wamanja. Imani, yang'anani kutsogolo kwa chipinda ndikubwezeretsanso mndandanda ndi mzere wanu wamanzere, mzere wa mzere ndi kuima. Lembani mabwalo 4 kumbali iliyonse.
5 - Kuphwanyidwa kupita ku Overhead Press ndi Mitsempha Yotsutsana
Kuwombera Kulimbana ndi Mauthenga Otsutsana ndi Mapulogalamu Osintha
Kuyika zolemera pamaso pa ntchafu, kumapeto kuchokera m'chiuno, kumbuyo kumbuyo, ndikupita ku chiwonongeko . Pamene mukukweza mmwamba, kwezani zitsulo mmwamba, mikono yowongoka pamapewa. Kutambasula manja, kubwereranso kumbuyo ndi phazi lamanja komanso phazi lamanzere. Bwezerani zonse zomwe mukuwerenga pa 8-10.
6 - Njira imodzi yokha
Nkhondo Yoyamba
Malo amasiya phazi pambali ndikuthandizira thupi ndi dzanja lamanzere pamene mukulemera kwambiri ku dzanja lamanja. Finyani kumbuyo kuti mukoke chigoba mmwamba muyendetsedwe yozembera mpaka iyo ili pamtunda ndi torso. Lembani pansi ndi kubwereza 15, kenako musinthe mbali.
7 - Pushups
Zokankhakankha
Pa mawondo kapena zala, chitani maulendo ambiri momwe mungathere ndi mawonekedwe abwino. Pumula kwa masekondi pafupifupi 10 ndi kubwereza nthawi imodzi.
8 - Tembenukani Turning Lunge
Tembenukani Kutembenuka Lunge
Yambani kusuntha kutsogolo patsogolo, mutagwira zolemera mu dzanja lililonse, ngati mukufuna. Tembenuzirani kumanzere kumanja, kupitilira pa phazi lamanja pamene mukupita patsogolo ndi phazi lakumanzere kulowa mumtunda. Tengani zolemera kumsika, kusungirako zofufuzira kuti muteteze kumbuyo. Dzanja lanu lakumanja liyenera kukhala lolunjika. Pewerani mmbuyo, kutembenukira kuti muyang'ane kutsogolo kachiwiri. Chitani chinthu chomwecho kumbali inayo, kumapsa ndi phazi lamanja. Bwezerani kuti muyambe ndi kubwereza, kusinthana mbali kwa 15 kubwereza.
9 - Lunge
Lunge
Imani muzigawo zogawanika, ndi mapazi osachepera mamita atatu. Gwirani zolemera mu dzanja lirilonse ndikugwada mawondo. Lembetsani bondo lakumbuyo kutsogolo, kusunga chidendene kumbuyo ndi bondo molunjika pakati pa phazi. Sungani mzere molunjika ndipo musalowe mkati pamene mukudutsa chidendene ndikubwerera kumbuyo. Bwezerani mobwerezabwereza kumbali imodzi musanasinthe mbali. 15 kubwereza.
10 - Y-Chest Press
Y-Chest Press
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, pwererani mmbuyo ndikubwezeretsanso kubwereza 15.
11 - Crushers ya Kagawa
Crushers la Tsabola
Gwirani zithunzithunzi zammanja ndi manja mapewa-m'lifupi padera, mitengo ya kanjedza ikuyang'ana kunja. Gwiritsani ntchito mankhwalawa kuti muthe kukweza zolemerazo ndikuweramitsa zitsulo ndi kuchepetsa kulemera kwake kumutu, kuima pamene mphutsi ziri pa madigiri 90. Limbikitsani kulemera kwake ndi kubwereza kukakamizidwa kwachitsulo ndi kugawidwa kwa fupa kwa 16 kubwereza.