Zomwe zimapangidwira pansi pano ndizomwe zimayambitsa oyamba omwe sanatulukepo miyeso kapena omwe sanatulukepo nthawi yaitali. Ikumenyana ndi magulu akuluakulu a minofu ndi zochitika zapamwamba zomwe mwinamwake mungazindikire.Tengani nthawi yanu ndi zochita zanu ndikuzisintha kuti zigwirizane ndi zosowa zanu.
1 - Mphamvu Yonse ya Thupi kwa Oyamba
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Dumbbells Light-Medium, mpira wa masewero kapena mpando ndi mat.
Bwanji
- Yambani ndi mpweya wa mphindi 5 mpaka 10 wa kuwala kwa cardio (kuyenda kumalo, ndi zina zotero)
- Pangani sewero limodzi la khumi ndi awiri (12) pazochita zonse. Pochita zolimbitsa thupi, sankhani kulemera kumene kukulolani kuti mutsirize zaka 12. Kuyankha kotsiriza kumakhala kovuta, koma kosatheka. Zambiri za Mmene Mungasankhire Zolemera Zanu .
- Kuti mumve zambiri, yesetsani Total Body Strength 3 yomwe ili ndi zovuta zovuta.
- Chitani izi 1 mpaka 3 masiku osaphatikizapo pa sabata, mutenge tsiku limodzi lopumula pakati pa ntchito.
2 - Mapulogalamu Othandizira
Athandizidwa Lunge
Imani muzigawo zogawanika, mamita atatu kupatula pogwiritsa ntchito mpando kapena khoma kuti muteteze. Kuwongolera molunjika, kugwada mawondo ndi thupi lakuya pansi popanda kulola bondo kutsogolo kutsogolo kwala (muyenera kuwona nsonga ya nsapato yanu). Gwiritsani chitendene kuti mubwerere popanda kutseka mawondo. Bwerezani kawiri kawiri kawiri kawiri ndipo mubwereze mndandanda ndi mwendo wina kutsogolo. Ngati izi zikuvutitsa mawondo anu, ganizirani njira zina zoperekera m'mapapo .
3 - Njoka ya Mbalame
Mbalame ya Mbalame
Yambani pa manja ndi mawondo ndi kumbuyo ndikukankhira kunja. Kokweza dzanja lamanja mpaka likhale ndi thupi ndi, panthawi yomweyi, kwezani mwendo wakumanzere ndikuwongolere mpaka ukufanana ndi pansi. Gwiritsani masekondi angapo, kumunsi ndi kubwereza kumbali ina, nthawi ino kukweza dzanja lamanzere ndi mwendo wamanja. Pitirizani kusinthanitsa magawo a 12 mobwerezabwereza (1 rep ikuphatikizira mbali zomanja ndi zamanzere).
4 - Atakhalapo Triceps Extension
Triceps Extensions
Khalani pa mpira kapena mpando ndikugwiritsanso kachipangizo kamene kakugwiritsidwa ntchito pa manja onse awiri (gwirani pamwamba pa kulemera kwake) ndi manja opitilira pamwamba, makomo pafupi ndi makutu, manja molunjika. Bend likulumphira ndipo pang'onopang'ono kuchepetsa kulemera kwa inu mpaka mphutsi ziri pa madigiri 90 - sungani zitsulozo ndi zoyenera pafupi ndi makutu. Lembani kumbuyo kwa mikono kuti mutambasule manja. Bwezerani maulendo 1 a 12 omwe abwereza.
5 - Malo okhala ndi mpira
Floor Squat
Imani ndi miyendo ikuluikulu kusiyana ndi oyenera ndikuyika manja pa mpira wochita masewero. Pukuta mpirawo ngati ukugwada, ukutsitsa m'chiuno. Pewani cholowa, kumbuyo kumbuyo ndipo onetsetsani kuti mukuwerama pambuyo zala zala. Pewani mmwamba pamene mukugwedeza mpira, mukupukuta glutes (kupewa kutseka mawondo). Bweretsani masewera pa 1 seti 12 zabwereza.
Kodi muli ndi mavuto a bondo? Yesani njira izi ku masewera .
6 - Wall Pushup
Khoma kapena Sitima Yokwera
Imani mamita angapo kutali ndi khoma kapena masitepe okwera (monga momwe mwasonyezera) ndipo ikani manja pa khoma kapena njanji kuti ikhale yochuluka kuposa mapewa. Pewani cholowacho, ndikuyang'anitsitsa, kugwada ndi kutsika thupi ku khoma / sitima mpaka zitsulo zili pamapangidwe 90 degrees. Bwezerani kuti muyambe ndi kubwereza kwa 1 of 12 reps.
Zambiri Zokhudza Kusintha kwa Pushup .
7 - Njira imodzi yokha
Nkhondo Yoyamba
Malo osiyapo phazi kapena sitepe. Mukhozanso kuyendetsa bondo pa benchi lolemera.
Gwiritsani dzanja lanu lamanja ndikuponyera dzanja lamanzere kumbali yakumanzere kuti muthandizidwe pamene mukuwerama (kumbuyo ndi kusalowetsa), kupachika kulemera kwake pansi. Finyani kumbuyo kuti mukoke chigoba mmwamba muyendetsedwe yozembera mpaka iyo ili pamtunda ndi torso. Muyenera kumverera makoswe anu (minofu kumbali zonse za kumbuyo kwanu). Lembetsani kulemera kwake ndi kubwereza mobwerezabwereza 12 musanayambe kusintha.
8 - Pambuyo Pambuyo
Kwezani Patsogolo
Imani ndi phazi lambala-kupatula padera mutagwira zitsulo zowala patsogolo pa ntchafu ndi mitengo ya kanjedza ikuyang'anizana. Onetsetsani pang'ono kumbali kuti muteteze manjenje ndikukweza manja kumbali, kuti musamalidwe. Lembetsani zolemerazo mobwerezabwereza kwa 1 peresenti ya ubwereza 12.
9 - Mapepala a Hammer
Zilembedwa Zomangirira
Imani ndi mapazi pambali ya mchiuno, mutagwira zitsulo zamkati zomwe zimayang'ana mkati. Finyani mabiceps kuti muzitha kulemera kwa mapewa, kusunga zitsulo. Pewani pang'onopang'ono kulemera kwake, kusunga pang'ono pang'onong'ono pansi. Bwezerani maulendo 1 a 12 omwe abwereza.
10 - Kukhala pa Rotation kwa Abs
Anakhala pa Rotation kwa Abs
Khalani ndi malo abwino okhala ndi dumbbell yomwe imakhala patsogolo pa chifuwa. Pogwiritsa ntchito abs, mutembenuzire dzanja lanu moyenera ndikusunga mchiuno ndi miyendo ikuyang'ana patsogolo. Pulogalamu yothandizira kubwezeretsa zolemerazo ndikuyang'ana kumanzere. Bwerezani mobwereza 12.