Kaya mukuyenda , mukugwira ntchito panyumba kapena bajeti , kukana magulu ndi njira yabwino yothetsera zosowa zanu.
Kupewera kumagulu amenewa kumakhala koyambira kwa oyamba kumene, kuchita masewera olimbitsa thupi komanso mapulogalamu apamwamba ndipo kumakhala ndi zochitika zosiyanasiyana kuti thupi lonse lizigwiritsa ntchito makina otsutsa.
Ntchitoyi imaphatikizapo kupirira, choncho sungani dzanja lanu kapena malo anu a thupi kuti muthe kusokonezeka. Ngati chirichonse chikumva chophweka kwambiri, yesetsani kugwiritsa ntchito gulu lolemera kwambiri ndi mavuto ambiri.
Bwanji
- Chikumbumtima / Pakati : Pangani sewiti limodzi la magawo khumi ndi awiri (16) mobwerezabwereza pogwiritsa ntchito magulu osiyanasiyana, 2-3 pa sabata limodzi ndi tsiku limodzi lopumula pakati pa ntchito.
- Zapamwamba : Kodi maselo atatu kapena angapo a 16 akugwiritsanso ntchito magulu osiyanasiyana 2-3 pa sabata limodzi ndi tsiku limodzi lopumula pakati pa ntchito.
1 - Press One yamphongo
Mndandanda wa Chikumbutso chimodzi
Lembani gululo mozungulira chinthu cholimba kumbuyo kwanu pa chifuwa cha pamtima ndikukweza ulusi umodzi kupyolera mu chimzake ndikuchikoka kuti gulu lilowe kumbuyo kwanu. Gwirani gululi mu dzanja lamanja, gulu pansi pa armpit ndikulowetsamo. Yambani ndi chigoba cholowera ku madigiri 90, chingwe choyang'ana chimodzimodzi pansi.
Pewani mkono wakumanja ndikubwezeretsanso kuti mufike pang'onopang'ono, kusunthira pang'onopang'ono ndi kulamulidwa. Malizitsani 16 kubwereza ndi kubwereza kumbali inayo.
2 - Fly One Chifuwa Chifuwa
Chimodzi Chofufumitsa Chifuwa
Onetsetsani gululi ku chinthu cholimba pambali ya mapewa (kuima kapena kukhala). Gwirani chogwiritsira dzanja lamanja ndikukulumikiza kumbali kuti muwonjezere mavuto ngati mukufunikira. Gwiritsani mkono wowongoka (wopukutira pang'ono) pamapazi, pezani chifuwa kuti mubweretse dzanja lanu pakatikati.
Bwerezani mobwerezabwereza 16 ndikusintha mbali.
3 - Anasiya Pushups
Anakana Pushups
Pa mawondo kapena zala, tambani gulu pamsana panu, mutagwira mapeto ndi manja awiri pansi.
Mwina mungafunikire kupanga zingwe zingapo za gulu kuti muwonjezere mavuto kuntchitoyi.
Kusunga mkangano pa gulu, kuweramitsa mitsinje mu pushup. Bwererani mmbuyo ndikubwezeretsanso kubwereza 16.
4 - Band Lunge Rows
Tsutsani Band Lunge ndi Mizere
Onetsetsani gulu pa chifuwa chakuda patsogolo panu ndikugwirana manja mu manja onse awiri, kuchoka kutali ndi nangula mpaka pali vuto pa gulu.
Tengani mwendo wakumanja kubwerera kumtunda pamene mukugudubuza dzanja lanu lamanja.
Bweretsani bondo lolondola ndipo tsopano yesani dzanja lakumanzere kubwerera mzere. Pitirizani ndi lunge ndi mizere yosinthanitsa ya 16 kubwereza ndikusinthana mbali.
5 - Ntchentche Zomaliza Zam'madzi ndi Zojambula Zosintha
Mbalame Yotsalira Kumbuyo
Ikani mapepala a pepala, thaulo kapena Dothi la Gliding pansi pa phazi lamanja pamene mukugwira gulu lamphamvu mmanja onse awiri. Mwina mungafunikire kusintha malo anu kuti muwonjezere kapena kuchepetsa mavuto.
Pamene mukuponya phazi lamanja kumbuyo, mutsegulire mikono kumbali, ndikuphatikizira mapewa pamodzi. Lembetsani phazi mmbuyo ndikubwezeretsanso maulendo 16 kumbali zonse ziwiri.
6 - Ntchentche Imodzi Yotuluka Kumbuyo
Nkhondo Imodzi Yotuluka Kumbuyo
Pa manja ndi mawondo, gwirani mbali imodzi ya gulu mu dzanja la manja ndikugwirani mapeto ena ndi dzanja lamanzere. Gwiritsani dzanja lamanja pamalo pomwe mukukweza dzanja lakumanzere molunjika pamlingo womwe ukutsogolera mmphepete ndikuponyera mmbuyo ndi pamapewa. Sinthani kusungira manja kuti muwonjezere kapena kuchepetsa mavuto. Bwerezani mobwerezabwereza 16 kumbali zonsezo.
7 - Mbali Yoyang'anila Mauthenga
Mphindi Yoyang'anizana ndi Yoyang'aniridwa Press
Gulu la malo pansi pa mapazi onse (inu mukufuna gulu lawuni pano) ndi kugwirana manja mmanja onse awiri pamapewa, makomo opindika.
Yambani kupita kumanja kupita ku squat ndipo, pamene mutembenuzira mapazi pamodzi, yesani mikono. Pitirizani kubwereza 8 kumbali imodzi ndi 8 kubwereranso kumzake.
8 - Triceps Kickbacks
Triceps Kickbacks
Ndi gululi pansi pa mapazi onse, nsonga kuchokera m'chiuno mpaka kumbuyo kuli kosalala ndi kufanana ndi pansi.
Mungafunikire kutchinga gulu lanu mmanja mwanu kuti mukhale ndi mavuto ambiri pano.
Lembani zitsulo ndikuzikoka kuti zifike pamtunda. Asungeni iwo popanda kuwasuntha iwo ndipo tsopano kwezani mikono mmbuyo mwanu, kupanikiza triceps.
Pewani pansi pang'onopang'ono ndi kubwereza nthawi 16.
9 - Mphepete yamadzimadzi
Mipukutu ya Bicep
Imani pa gulu ndikugwirana ndi mitengo ya kanjedza yomwe ikuyang'ana kunja. Kusunga maondo ndi mawondo pang'ono, kuweramitsa manja ndikubweretsa mitengo ya palmu ku mapewa m'kati mwake. Lembani mapazi pambali kuti mukhale ndi mavuto ambiri. Bwererani kuti muyambire ndi kubwereza kwa 16 kubwereza.
10 - Kutsutsana Band Squats
Magulu
Imani pa gululo ndi mapazi paphewa-palimodzi padera, kusunga mgwirizano pa gulu pogwiritsa ntchito hafu yapirp-curl.
Gwiritsani ntchito mawondo, kusunga mawondo kumbuyo, ndikukoka pa gulu kuti muwonjezere mavuto. Bwererani kuti muyambire ndi kubwereza kwa 16 kubwereza.
N'zosavuta? Onjezerani mapulaneti ang'onoang'ono asanu ndi atatu pansi pa squat iliyonse.
11 - Kutsutsana Maungulo a Band
Maungulo
Imani ndi mwendo wakumanja kutsogolo, mwendo wamanzere kumbuyo ndi gulu lomwe liri pansi pa mwendo wamanja.
Kukanikiza gululi pogubudulira, kumatsikira pansi mpaka mabondo onse ali pa madigiri 90, kutsogolo kwa bondo kumbuyo kwa chala. Bwererani kuti muyambire ndi kubwereza kwa 16 kubwereza kumbali iliyonse.
12 - Kukaniza Band Butt Blaster
Butt Blaster
Yambani m'manja mwanu ndi mawondo ndikukulumikiza gulu kumbuyo kwa phazi lamanja. Gwirani chanza mmanja mwawo ndikuyamba kusuntha ndi bondo lakumanja ndikuweramitsa phazi pamene mukukweza mwendo wakumbuyo, ndikuwombera.
Bweretsani bondo mmbuyo ndikubwereza kubwereza 16 kumbali iliyonse.
13 - Kutsutsana ndi Woodchops Band
Tsutsani Mawotchi a Band
Onetsetsani mapeto a gulu lokaniza pa chinthu cholimba (monga masitepe) pafupi ndi pansi. Gwirani mapeto ena ndipo mutenge masitepe pang'ono kuti mupange mkangano pa gululo. Mungafunikire kutsegulira gululi m'manja mwako kangapo. Kuika manja molunjika, kusinthasintha thupi ndikubweretsa zida zowonongeka panthawi yopuma. Sinthanthani m'chiuno ndi mawondo pamene mutembenuka ndikusintha mobwerezabwereza ndikubwezeretsanso nthawi 16.
Sintha Zosintha.