Ntchito 10 Zopangira Bokosi Kuti Zimange Mphamvu

1 - Pushups - Pushups yosinthidwa

Chimodzi mwa zozoloŵezi zomwe zimafala kwambiri ndi chifuwa ndi pushup. Pushup ndi njira yabwino kwambiri yogwiritsira ntchito chifuwa popanda zipangizo. Ndimakondanso chifukwa ndi kayendetsedwe kamene kamakhala ndi minofu ndi ziwalo zambiri. Izi zikutanthauza kuti sizigwira ntchito pachifuwa, zimaphatikizapo mikono, mapewa, miyendo ndi miyendo. Izi zamasinthidwa, pamadzulo, zimapereka thandizo kumbuyo ndi pamtunda. Ngati ndinu oyamba kapena mulibe mphamvu zambiri za thupi, izi ndizomwe mukuyambira poyambira.

1. Yambani pazinayi zonse ndi manja pang'ono pang'ono kuposa mapewa.
2. Yendani pamadzulo pang'ono kuti muteteze kulemera kwanu pa manja ndikugwedeza kumbuyo kumutu mpaka kumbuyo kwa mawondo.
3. Pewani cholowacho, ndikubwezeretsa molunjika, kugugulira pansi ndi pansi mpaka pansi mpaka zitsulo zili pamakilogalamu 90.
4. Pewani mmbuyo ndikubwezeretsanso masewera 1 mpaka 3 a 10 mpaka 16 omwe akubwerera.

Malangizo

• Musamatsogolere ndichitsulo chanu. Pewani pansi kuti khosi lanu likhale lofanana ndi thupi lanu lonse panthawi yonseyi.
• Pewani kumbuyo kumtunda kuti mupange zovutazo.

2 - Pushups pa mpira

Bwalo lochita masewera olimbitsa thupi lingapangitse chinthu china chosiyana ndi chizoloŵezi chachikhalidwe, kuti chikhale chosavuta kapena chovuta, malingana ndi malo omwe mumayikamo. Tsamba ili likuwonetsedwa ndi mapazi opitikizidwa pa mpira, umene uli pushup kwambiri. Mukhoza kusunthira mosavuta poyendetsa mpira (kotero kuti zowala kapena ntchafu zikupuma pa mpira).

1. Gwiritsani pansi pansi ndi mpira kutsogolo kwa iwe ndikupitirira patsogolo pake, ndikuyenda manja ndikuthandizira kuti thupi lanu likhale lolimba, mapewa abweretsedwe ndi thupi molunjika.
2. Ikani manja pang'ono pang'ono kuposa oyenera ndipo fufuzani kuti muwonetsetse kuti mulibe pakati. Ngati muli, yesani kubwereranso pang'ono pothandizira.
3. Lembani zitsulo ndikuchepetsera pansi mpaka zidutswa zanu ziri pafupi madigiri 90.
4. Dinani kumbuyo kuti muyambe ndi kubwereza kwa 1 mpaka 3 seti ya 10 mpaka 16 kubwereza.

Malangizo

• Musamatsogolere ndichitsulo chanu. Pewani pansi kuti khosi lanu likhale lofanana ndi thupi lanu lonse panthawi yonseyi.
• Konzani mpira ngati mukufunikira kudzipereka nokha. Kuika mpira pansi pa mchiuno kapena m'mapiko kumapereka thandizo lothandizira thupi.
• Sungani thupi molunjika. Musagone pakati, ndipo musalole kuti mapewa anu ayambe kukwera. Kumbuyo kwanu kumbuyo kumakhala kosalala.
• Kuti musinthe, yesani kusunthira uku pamabondo anu kapena kumapazi anu.

3 - Pushups

Pogwiritsa ntchito minofu ya chifuwa komanso mikono ndi chida, palibe chofanana ndi pushup yabwino yakale. Njira yachikhalidweyi ndi njira yabwino kwambiri yogwirira thupi lapamwamba popanda zipangizo.

1. Tsika pansi pa manja ndi mawondo, kuyika manja pang'ono pang'ono kuposa mapewa.
2. Ikani maondo anu kuti mupumule manja ndi zala. Sungani malo osagwira ntchito ndipo onetsetsani kuti thupi lanu liri lolunjika kuchokera kumutu kupita ku zidendene.
3. Lembani zitsulo ndikuchepetsera mpaka phokoso lanu likhale pafupi madigiri 90.
4. Dinani kumbuyo kuti muyambe ndi kubwereza kwa 1 mpaka 3 seti ya 10 mpaka 16 kubwereza.

Malangizo

• Musamatsogolere ndichitsulo chanu. Pewani pansi kuti khosi lanu likhale lofanana ndi thupi lanu lonse panthawi yonseyi.
• Pewani kugwedeza pakati. Ngati mutero, tengani maondo awiri kapena awiri pansi ndikuthandizani kumbuyo. Kulimbitsa maziko kungathandize kukhazikitsa bata.
• Kuti musinthe, yesani kusunthira uku pamabondo anu.

4 - Pushup ndi Medicine Ball

Chinthu chabwino pushups, pambali pa minofu yonse yomwe amagwira ntchito, ndikuti pali kusiyana kwakukulu komwe mungathe kupeza nthawi yomwe ikukuthandizani. Zochita izi ndi zabwino kwa thupi lapamwamba, koma ndizofunikira kwambiri pamtima. Kukwezera dzanja limodzi pa mankhwala a mpira kumapangitsa kuti pakhale vuto latsopano, ndipo kutsegula mpira kuchokera m'manja kupita dzanja kumaphatikizapo abs ndipo kumaphatikizapo chinthu cholimba chomwe simukuchipeza nthawi zambiri ndi chikhalidwe chamakono.

1. Lowani pushup pa maondo (zosavuta) kapena zala zazing'ono (zovuta kwambiri). Onetsetsani kuti thupi liri lolunjika ndi abs ndi mmbuyo molunjika.
2. Ikani dzanja limodzi pa mpira wa mankhwala ndi kusunga lina pansi. Sungani bwino ndikuponyera pushup.
3. Bwezerani mmbuyo ndikupukuta mpira kudutsa pansi kupita kumbali inayo ndikuchepetseni pushup.
4. Pitirizani kugwedeza mpira mmbuyo ndi mtsogolo kwa pushup iliyonse ya 1 mpaka 3 maselo 10 mpaka 16 kubwereza.

Malangizo

• Nthawi zambiri mumatha kupeza mankhwala ofewa omwe amasintha mosavuta.
• Sungani thupi mukugwirizana. Mwa kukweza dzanja limodzi, simungakhale ndi kayendedwe kamodzi komweko, motero pokhapokha mutakhala bwino.
• Sungani thupi molunjika. Musagone pakati, ndipo musalole kuti mapewa anu ayambe kukwera. Kumbuyo kwanu kumbuyo kumakhala kosalala.

5 - Barbell Bench Press

Chotsitsa cha bench ndichochitsulo chachikulu choyendetsera minofu yaikulu ya chifuwa. Mapewa ndi triceps akuphatikizanso mu zochitikazi, ndikupanga kayendetsedwe kake. Pofuna kusintha, yesetsani izi pa benchi yowonongeka, yomwe imayang'ana pamtunda wa chifuwa.

1. Gona pansi pa benchi, sitepe kapena pansi. Yambani ndi mabulosi hovering basi pamwamba pa chifuwa, elbows akuyendetsa. Ikani manja pa barwo pang'ono kupitirira mapewa.
2. Gwiritsani ntchito chifuwacho ndi kukanikiza cholemera pamwamba pa chifuwa popanda kutseka zitsulo pamwamba.
3. Lembani zitsulozo ndi kuchepetsa kulemera kwake mpaka zitsulo zili pansi pa chifuwa.
4. Bweretsani maselo 1 kapena 3 a 8 mpaka 16 kubwereza.

Malangizo

• Sungani mkombero wogwiritsidwa ntchito kuti muteteze msana wanu.
• Pitirizani kuyendetsa pang'onopang'ono ndi kuyendetsa - yesani kuti musagwiritse ntchito mwamsanga.

6 - Zolemba Zachifuwa Zopopera

Kupanga makina osindikizira pachifuwa m'malo mwa mabulosi kungapangitse chinthu china kumaphunziro anu pachifuwa, chifukwa manja awiriwa tsopano akuyenera kugwira ntchito mosiyana. Izi ndizothandiza kwambiri kumagwirira ntchito mbali zonse ziwiri za thupi, ndipo makina opanga chitoliro a dumbbell amachititsa kuti azigwiritsa ntchito masewera olimbitsa thupi.

1. Gona pansi pa benchi kapena sitepe ndi kuyamba ndi zolemera mu dzanja lirilonse molunjika pamwamba pa chifuwa, mitengo ya kanjedza ikuyang'ana kunja.
2. Lembani zitsulo ndikuchepetsani mikono mpaka zitsulo ziri pansi pa chifuwa (mikono iyenera kuwoneka ngati zolemba zanu).
3. Pewani zolemerazo mmbuyo musanatseke ming'alu ndi kuwabweretsa palimodzi.
4. Bweretsani maselo 1 kapena 3 a 8 mpaka 16 kubwereza.

Malangizo

• Sungani mkombero wogwiritsidwa ntchito kuti muteteze msana wanu.
• Pitirizani kuyendetsa pang'onopang'ono ndikuyang'anira ndikuyesera kuti musagwiritse ntchito mwamsanga.

7 - Mauthenga a Chifuwa ndi Mabungwe Otsutsana

Kugwiritsira ntchito kugonjera gulu ndi njira yabwino yopezera chifuwa mwanjira ina ndikusintha zinthu pamene zozoloŵezi zozoloŵera zimakhala zochepa pang'ono. Gululo lingathe kuchititsa kuti ntchitoyi ikhale yolimba, koma nthawi zonse mumakhala ndi mphamvu pazomwe mukuyendayenda poyandikira kapena kuchoka pakati pa gululo.

1. Lembani gululi mozungulira chinachake chokhazikika kumbuyo kwanu ndikugwirana manja onse awiri kuti mathamangidwe alowe mkati mwa mikono.
2. Ikani nokha kutali (kaya mutakhala kapena mumayima) kuti mutengeke pamagulu.
3. Yambani kayendetsedwe kake ndi mikono yokhoma, mitengo ya kanjedza ikuyang'ana pansi.
4. Finyani pachifuwa ndi kupitiliza manja patsogolo panu, kusunga gulu lokhazikika. Musatseke zitsulo.
5. Bweretsani maselo 1 kapena 3 a 8 mpaka 16 kubwereza.

Malangizo

• Musalole kuti mphutsi zifike patali kwambiri pamene mukubweretsa zidazo. Izi zikhoza kufoola mapewa, ndipo mukufuna kusunga ntchito yonse m'chifuwa.
• Pitirizani kuyendetsa pang'onopang'ono ndi kuyendetsa - yesani kuti musagwiritse ntchito mwamsanga.
• Sinthani malo anu kapena mutseke zingwe zomwe mumakhala nazo ngati mukusowa zovuta zambiri.

8 - Chifuwa Fly with Dumbbells

Chifuwa chiwuluka ndi njira ina yogwiritsira ntchito minofu yayikulu ya chifuwa pogwiritsa ntchito mbali ya pachifuwa. Ntchentche zimakhala zokondweretsa ku makina onse a zifuwa ndi ziphuphu chifukwa zimayenda mozungulira; ntchentche ndiyo kayendedwe kodzipatula. Mwinanso muyenera kugwiritsa ntchito kulemera kwa ntchentche, ndipo muyenera kusamala mukamachepetsa manja kuti musamapweteke mapewa kapena kuchepetsa zolemera.

1. Ugone pansi, benchi kapena sitepe. Gwirani zolemera pa chifuwa ndi manja omwe akuyang'anizana.
2. Kuika zitsulo pang'ono, zimatambasula mikono mpaka kumbali ndi pansi kufikira atakhala ndi chifuwa.
3. Sungani ming'onoting'ono pamalo otetezeka ndikupewa kuchepetsa zolemera kwambiri.
4. Finyani pachifuwa kuti mubwezeretse zida ngati kuti mukukakamira mtengo.
5. Bweretsani maselo 1 kapena 3 a 8 mpaka 16 kubwereza.

Malangizo

Chitani zotsatirazi pa mpira kuti muwonjezere vuto lolimbana.

9 - Chifuwa Funsani ndi Medicine Ball

Chifuwa chimafalikira ndi kusuntha konyenga komanso zochitika zambiri zomwe zimagwiritsa ntchito mfupa ndi minofu. Ngakhale izi sizochita masewera olimbitsa thupi, ndi njira yabwino yosinthira chifuwa musanayambe kuchita zina. Kapena, mukhoza kuwonjezera izi pamapeto pa chifuwa chanu kuti mutenge kutopa pang'ono mu minofu.

1. Khalani molunjika pa mpira kapena mpando, kubwereranso molunjika ndi kusalowa.
2. Gwiritsani mpira wa mankhwala pa chifuwa ndi kufinya mpira kuti ugwire chifuwa.
3. Pamene mukupitiriza kupanikiza mpirawo, pang'onopang'ono muwongoleni mikono, mutenge mpirawo patsogolo panu mpaka mikonoyo ikuwongoka.
4. Pitirizani kukakamiza mpira nthawi yonseyi.
5. Bweretsani mpira kumbuyo kwa chifuwa ndi kubwereza kwa 1-3 makina 10-16.

10 - Mauthenga a Chifuwa ndi Dumbbells - Kupatulapo

Kusiyanasiyana kotereku kwa makina osindikizira a chiboliboli ndi ovuta kuposa momwe amawonekera, makamaka ngati mukuchita mpira. Mwa kusinthana manja, mumapanganso mphamvu yatsopano yomwe mukuyenera kuyendetsa kuti thupi likhale lolimba. Mukamachita zimenezi, mungafunikire kupita patsogolo pa zolemera. Mwinanso mungafune kuyesera pabedi kapena pansi musanayambe kupita ku mpira wa masewera olimbitsa thupi.

1. Gona pansi pa benchi, sitepe, mpira kapena pansi. Yambani ndi zolemera mu dzanja lirilonse molunjika pamwamba pa chifuwa, mitengo ya kanjedza iwonongeke.
2. Khalani ndi dzanja lamanzere pamene mukugwedeza dzanja lanu pansi mpaka pansi kapena pamunsi pa chifuwa (mkono uyenera kuwoneka ngati chotsatira).
3. Pewani mkono kumbuyo musanatsegule utawu, kenaka mubwezeretsenso kusuntha pa mkono wakumanzere ndikukhala ndi dzanja lamanja.
4. Pitirizani kusinthana mbali, ndikuthandizani kuti musasunthike.
5. Bwezerani maselo 1 mpaka 3 pazipangizo 8 mpaka 16 pa mkono uliwonse.

Malangizo

• Sungani mkombero wogwiritsidwa ntchito kuti muteteze msana wanu.
• Pitirizani kuyendetsa pang'onopang'ono ndi kuyendetsa - yesani kuti musagwiritse ntchito mwamsanga.