Kuwonetsa thupi kwathunthu kumafuna mphamvu, kuchepetsa, ndi kukhazikika mwa kuganizira zochitika zonse za chikhalidwe ndi kusagwirizana, zomwe nthawi zambiri zimakhala zovuta kumaliza.
Kuchenjeza: Onani dokotala ngati muli ndi matenda, kuvulala kapena matenda ena.
Zida Zofunikira pa Ntchitoyi
Bwalo lochita masewera olimbitsa thupi , mankhwala a mpira , kusakanikirana ndi mawonekedwe osiyanasiyana olemera
Momwe Mungagwiritsire Ntchito Mphamvu Zonse za Thupi, Kulimbitsa Thupi ndi Kulimbitsa Thupi
- Sungani ndi 5-10 mphindi ya cardio
- Gwiritsani ntchito masewerowa pamasewero onse, kusinthasintha masewera olimbitsa thupi pa masewera atatu a 16.
- Pumula masekondi 30-60 pakati pa seti.
- Pogwiritsa ntchito masewera olimbitsa thupi, yesetsani maselo awiri a masewera olimbitsa thupi.
- Sinthani molingana ndi msinkhu wanu wathanzi ndipo pewani zochitika zomwe zimapweteka kapena zovuta
1 - Superset 1: Yambani ndi Mapangidwe Akumbali
Kutentha ndi mapapu kumbali ndi mbali, kumakhala kumbuyo kwa chidendene ndikumawerama bondo kuseri. Bwerezani kubwereza 16 (1 rep ikuphatikizira mbali kumanja ndi kumanzere)
2 - Superset 1: mbali ndi mbali yambani ndi Med Ball
Gwiritsani ntchito mankhwala kapena kulemera kwa masentimita 8 mpaka 10 ndikugwiritsanso ntchito phokoso pambali pang'onopang'ono. Sungani kulemera kwanu pazitsulo ndikuyika abs kuti muteteze m'munsi. Bwerezani mobwerezabwereza 16.
Bwezerani Superset 1 kwa Zisudzo zitatu
3 - Superset 2: Yambani ndi Plie Squats ndi Leg Press
Gwirani zolemera zolemera pa ntchafu ndipo mutenge miyendo yanunthu, zala zazing'ono pamtunda wa digiri 45. Lowani mu squat , kuika mawondo anu molumikizana ndi zala zakutsogolo. Onetsetsani kuti zisayimilire kuti muyimirire ndikubwezeretsanso nthawi 16.
4 - Superset 2: Mphindi Pitirizani pa mpira
Yambani mu malo otsika pa mpira, mawondo akuwerama ndi kugwira pa khoma kuti mukhale oyenera. Lembetsani mwendo wakumanzere pamaso panu, chidendene pansi ndi kudutsa chidendene cha phazi lamanja kuti muthamange mpirawo. Lembani pansi ndi kubwereza 16 kubwereza pa mwendo uliwonse.
Bwezerani Superset 2 kwa maselo atatu
5 - Superset 3: Yambani ndi Squats
Finyani mpira wa mankhwala pakati pa mawondo pamene mukuchita masewera 16 a mpira, kulemera kwa zidendene.
6 - Superset 3: Mmodzi-Milungu Squats
Ikani mpira wochita masewero kumbuyo kwanu kumbuyo pamtambo. Kwezani phazi lakumanzere masentimita angapo kuchokera pansi ndikukwera mu squat . Gwiritsani chidendene kuti muimirire ndi kubwereza mobwerezabwereza 16 mwendo uliwonse. Onjezerani zolemera kwambiri ngati mukufunira.
Bwezerani Superset 3 kwa seti zitatu.
7 - Superset 4: Yambani ndi Zigawo Zambiri
Pewani gulu lakumenyana pansi pa mapazi ndi phazi kulowa mu squat , kusunga mkangano. Onetsetsani mapazi kumbuyo pamene mutayimirira ndikubwereza njira imodzi mwa magawo asanu ndi atatu (8) kupita kumanja komanso njira zisanu ndi zitatu kumanzere.
8 - Superset 4: Imfa Yachimake Imodzi
Tengani phazi limodzi kumbuyo kwako, kupumula pa chala chake ndikugwira katundu wolemera mmanja onse awiri. Langizo lochotsa m'chiuno ndi kumbuyo kumbuyo ngati mutachepetsa kulemera kwake ndikukweza mwendo wakutsogolo mpaka pali mzere wolunjika kuchokera kuchiritso kupita kumutu. Lembani pansi ndi kubwereza mobwerezabwereza 16 musanayambe kusintha.
Bweretsani Superset 4 kwa maselo atatu.
9 - Superset 5: Yambani ndi Zokonda
Lembani pa mlatho pambali pa mpira wokhala wolemetsa mmanja onse awiri. Ndi zida zowongoka (zong'onongeka pang'ono), pang'onopang'ono muchepetse kulemera kwake pamutu, pokhapokha ngati mutasinthika mosavuta. Finyani kumbuyo kuti mutenge kulemera kwake ndi kubwereza mobwerezabwereza 16.
10 - Superset 5: Dumbbell Mizere
Lembani phazi lakumanzere pa sitepe ndi kumanzere kumtunda kuti muthandizidwe. Lembani ndi kulemera kwakukulu mu dzanja lamanja ndikukhomerera utawu, kukoka mkono mpaka pamtunda. Lembani pansi ndi kubwereza 16 kubwereza pa mkono uliwonse.
Bwezerani Superset 5 kwa zitatu.
11 - Pushups
Gwiritsani maselo atatu a 16 pushups pa mpira kapena pansi.
12 - Superset 6: Yambani ndi Pambuyo Pambuyo
Dzanja Lotsalira Lowonjezera
Khalani pa mpira wokhala ndi zolemera zowonongeka ndi zitsulo zokhotakhota. Kwezani mikono kumbali zonse, kuwatengera iwo ku mapewa ammunsi pamene kusunga zigoba zikuwongolera. Lembani pansi ndi kubwereza kwa 16 kubwereza.
13 - Superset 6: Kumbuyo Delt Kukwera
Gwiritsani dzanja lanu lamanzere kulemera kwake ndi kuwerama, kusunga kumbuyo komanso kupuma. Pembedzerani pang'ono m'kakona, kwezani mkono wanu molunjika mpaka pamapazi. Lembani pansi ndi kubwereza 16 kubwereza pa mkono uliwonse.
Bwezerani Superset 6 kwa zitatu.
14 - Superset 7: Yambani ndi Triceps Pushups
Ikani mpira pansi pa ntchafu ndi kuyika manja mu malo ochepa pansi. Mu kayendedwe kawona-saw , pendekera zitsulo ndikuchepetsanso thupi , kuika thupi molunjika. Bwererani mmbuyo ndikubwezeretsanso kubwereza 16.
15 - Superset 7: Mlaliki Wololera
Dalira kutsogolo kwa mpira ndikugwiritsira ntchito zolemera zolemera ndi zitsulo zomwe zimathandizira mpirawo. Lembetsani zolemerazo ndikuzibwezeretsanso kuti zikhale zotsalira 16.
Bwerezani Superset 7 kwa seti zitatu.