Kuwonetsa thupi kwathunthu kwathunthu kumakhala koyenera kuti tigwiritse ntchito thupi lathunthu popanda vuto, palibe kutsutsana. Zonse zomwe mukusowa ndi masewera ochepa chabe ndi zochitika zoyambirirazi. Zonsezi zimakhudza minofu yaikulu ya thupi lanu, kuphatikizapo chifuwa, mmbuyo, mapewa, mikono, miyendo, ndi kumapita kwa nthawi yochepa. Zimaphatikizapo masewero olimbitsa thupi ndipo zingatheke panthawi yochepa. Ndimakonda kwambiri ntchitoyi pamene ndikugwedezeka kwa nthawi, koma ndikungofuna kuti ntchitoyo ichitike.
1 - Kulimbitsa thupi kwapanyumba ndi zovala
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Zojambula zosiyana, benchi kapena sitepe (mungagwiritse ntchito pansi ngati mulibe)
Bwanji
- Oyamba : Yambani ndi zolemera kapena zolemera zoyezera ndipo perekani 1 seti 14-16 yopitiliza pazochita zonse
- Zophatikiza / Zapamwamba : Gwiritsani ntchito maselo awiri a 8-12 omwe ali ndi zilembo zokwanira kuti mutha kukwaniritsa chiwerengero chofunikanso
- Wosangalala ndi mafilimu asanu kapena asanu otentha.
- Kupeputsa kapena kusiya masewera olimbitsa thupi kapena osokonezeka.
2 - Zolemba Zachifuwa
Mapulogalamu anu onse amayamba ndi makina osindikizira pachifuwa, imodzi mwa njira zabwino kwambiri zogwiritsira ntchito chifuwa chanu. Chifuwacho chimaphatikizapo minofu yaikulu kwambiri m'thupi, koma mumagwiranso ntchito mapewa ndi triceps ndi zochitikazi, ndikupanga kusuntha kwakukulu.
Mmene mungayendere : Bwerani pa benchi kapena sitepe ndikugwiritsanso ntchito pachifuwa chanu. Lembani zitsulo ndikuchepetsera zolemera mpaka zidutswa zanu zikhale pafupi makilogalamu 90 - ziyenera kuwoneka ngati zolinga pansi pa kayendedwe kawo. Sungani zojambulazo mmbuyo ndi kubwereza. Lembani pansi ndi kubwereza ma seti 1-3 a 8-16.
Thandizo lothandiza: Chifuwa ndi gulu lalikulu la minofu, kotero kuti nthawi zambiri mumakhala ndi zolemetsa zedi, malinga ndi kuchuluka kwa zomwe mwakhala mukuchita.
3 - Njira imodzi ya asilikali
Mwagwiritsira ntchito chifuwa chanu, tsopano akupita ku gulu lalikulu lakumtunda, lakumbuyo . Mzere umodzi wamanja umagwiritsa ntchito makoswe, minofu yaikulu kumbali zonse za msana wanu. Monga bonasi, mudzakhalanso ndi makampani ambiri ogwira ntchito kumeneko.
Mmene mungakhalire : Ikani phazi lamanzere pa sitepe kapena pansanja ndikupumula dzanja lamanzere kapena chingwe cham'mwamba pamtunda. Gwiritsani kulemera mu dzanja lamanja, kutsogolo kutsogolo kusunga kumbuyo ndi kubwerera mkati, ndi kupachika kulemera kwake pansi. Lembani chigoba ndikuchikokera muwendo loyendetsa mpaka iyo ili pamtunda ndi torso kapena pamwamba pake. Pamwamba pa kayendetsedweko, finyani kumbuyo. Lembani pansi ndi kubwereza zonse zomwe mumasintha musanasinthe mbali. Lembani pansi ndi kubwereza ma seti 1-3 a 8-16.
Tipangizo Yothandiza: Mabalawo ndi gulu lalikulu la minofu ndipo nthawi zambiri amatha kulemera kwambiri. Yesani kusankha cholemera chomwe chimakupwetekani kwambiri pa ntchitoyi, nthawi zambiri pakati pa mapaundi 8-20 kwa akazi ndi 15-35 lbs kwa amuna.
4 - Overhead Press
Zomwe mumapanga thupi lanu ndi mapewa anu, omwe angakhale otentha kuchokera ku makina oyambirira omwe munapanga kale. Ngati mukufuna makina amphamvu, olimbika, makina apamwamba ayenera kukhala kusankha kwanu koyamba. Zimalumikiza pakati ndi kutsogolo kwa deltoid, ndikupanga kusunthira kwakukulu.
Mmene mungayendere : Imani ndi mapazi pambali ya mchiuno, mutagwira zolemera pa khutu la khutu ndi zitsulo zong'amba (monga zolinga zanu). Yesetsani kulemera ndi kupitirira pamene mukusunga zofufuzira ndikupewa kugwedeza kumbuyo. Lembani pansi ndi kubwezeretsanso ma seti 1-3 a 8-16 kachiwiri.
Thandizo lothandizira: Pewani kugwetsa zida pansi pamapewa, omwe amatsindika pamapewa ndipo ndi njira yobweretsera. M'malo mwake, dziyang'anire nokha pagalasi ndipo onetsetsani kuti mukusunga mawonekedwe a positi nthawi zonse.
5 - Zilembedwa Zomangirira Pamodzi Pamodzi
Ndimakonda makina a nyundo kuti mugwiritse ntchito biceps ndipo, monga bonasi yowonjezera, mungathe kuchita khama pochita izi mutayima pamlendo umodzi. Ndizovuta kuposa momwe zikuwonekera!
Mmene mungagwiritsire ntchito : Gwirani zolemera m'manja onse, mitengo ya palmu yang'anani mkati ndikunyamulira phazi lamanja, mutenge udindo (ngati mungathe!). Tsopano, piritsani zolemera zanu mpaka kumapewa, mitengo ya kanjedza ikuyang'anizana mkati ndi kufinya ma biceps. Lembani pansi ndi kubwezeretsanso ma seti 1-3 a 8-16 kachiwiri.
Thandizo lothandizira: Pewani kusinthanitsa zolemera, zomwe zimapangitsa kuti ntchitoyi ikhale yofulumira. M'malo mwake, pitirizani kuyenda mofulumira ndikuyendetsa kuti mugwiritse ntchito minofu yanu yonse kuti muthe kulemera kwake.
6 - Zovuta
Sitikuwonetseratu kuti thupi lonse lidzawonongeke popanda kugwira ntchito triceps , malo okongola kumbuyo kwa mikono yomwe imakhalapo, tidzati, tipitirizebe kuyendayenda patapita nthawi? Tsopano, mukhoza kusuntha mkono umodzi pa nthawi, zomwe ndimakonda, koma ndimakonda kuzichita ndi manja onse awiri chifukwa muli ndi ntchito yapadera ndi iyi ndipo ine ndikukhudzidwa zambiri. Onetsetsani kuti mukuweramitsa mawondo ndikugwiritsira ntchito abs kuti musamalire kumbuyo kwanu.
Mmene mungagwiritsire ntchito : Bendani m'chiuno, kubwezeretsa kumbuyo ndi kubwezeretsa kumbuyo ndikugwedeza zitsulo kuti mufike pamoto (payenera kukhala zolemera m'manja mwanu, ndithudi). Pogwiritsa ntchito malowa, yongolani mikono ndikuwombera minofu ya triceps. Lembani pansi ndi kubwezeretsanso ma seti 1-3 a 8-16 kachiwiri.
Thandizo lothandiza: Ngati mutapeza kuti nsana yanu ikukuvutitsani, yang'anizani mawondo anu kapena bwerani bondo pabatchi ndipo chitani izi musunthe dzanja limodzi panthawi. Pewani chigoba pafupi ndi torso nthawi yonse ndipo musalole kuti ikule pansi pamene mutopa. Dziyerekezere ngati ukugwira envelopu pamphuno yako.
7 - Akufa
Kuwonongeka ndi chimodzi mwa zovuta kwambiri zomwe mungachite kuti muphunzire kuchita moyenera, koma ndimakonda kusunthira ku gawo lapansi la thupi. Sizimangogwiritsa ntchito glutes ndi hamstrings, zimagwiritsanso ntchito kumbuyo kwanu, kuyamikirika ku gawo limodzi la mzere womwe munachita kale.
Mmene mungayendere : Imani pambali pazitali-phazi ndi kuyika zolemera pamaso pa ntchafu. Langizo kuchokera m'chiuno ndi kuchepetsa zolemera pansi, kubwerera pansi ndi mapewa kumbuyo. Bwererani kuti muyambe ndi kubwereza kwa 1-3 maselo 8-16.
Thandizo lothandiza: Sungani mapewa muzochita zonsezi. Ndiko kuyesa kubwezera kumbuyo kwanu ndi kusunthira kumeneku, komwe kumachititsa kuti msana wanu ukhale pangozi yowonongeka. Ganizirani za kugwedeza msana wanu, kapena ngati muli ndi vuto, yesani Hip Hinge poyamba.
8 - Magulu
Maselo mwina ndi imodzi mwa zochitika zofunika kwambiri pazomwe zimakhala zolimba, makamaka thupi lonse. Zochita zolimbitsa thupizi zimakuthandizani kugwira ntchito pa minofu yonse yomwe mumagwiritsa ntchito tsiku lililonse kuti mukhale, kuimirira, kuyenda ... makamaka muzitsatira kayendedwe kalikonse kamene mumachita tsiku.
Mmene mungagwiritsire ntchito : Gwirani zitsulo mu dzanja lirilonse ndipo muyime ndi mapazi pamtunda. Gwiritsani mawondo ndikuchepetsani mu squat, mawondo kumbuyo kwa zakumwa zazing'ono ndi kugwa pansi monga momwe mungathere. Pewani kumbuyo kuti muyambe ndi kubwereza kwa 1-3 maselo 8-16.
Thandizo lothandiza: Taganizirani kutumiza nsana yanu kumbuyo kwanu mukamagwiritsa ntchito masewerawa, kuika maganizo anu pamaso ndi ntchafu mmalo mwa mawondo.
9 - Mapulogalamu
Ngati mukufuna kupindula kwambiri ndi thupi lanu lonse, mapapo amatha kulipira. Amagwira ntchito minofu yambiri, zomwe zikutanthauza kuti mumagwiritsa ntchito thupi lanu ndi zochepa zochitapo kanthu, motero nthawi yopulumutsa nthawi ndikupeza zambiri kuchokera kuntchito yanu.
Momwe mungayendere: Imani muzigawo zogawanika ndikugwada mawondo onse, mutsike pansi mumng'oma pamene mukuyang'ana kumbuyo kwa bondo kumbuyo kwa chala. Bwezerani mmbuyo ndi kubwereza musanasinthe mbali. 1-3 maselo 8-16.
Thandizo lothandiza: Ngati mapapu akudwalitsa mawondo anu, yesani imodzi mwa njira izi ndi mapapu .
10 - Njinga
Ngati mukufuna kumangoganizira kwambiri abs yanu, kugwedeza njinga ndi njira yopitira. Kusunthika uku kumagwira ntchito minofu yonse ya abs, ndi kugogomezera zofunikira.
Momwe Mungayendere: Ugone pansi ndipo mubweretse mawondo mchifuwa. Lembetsani mwendo wakumanja pamene mukupotoza thupi, ndikubweretsa mbali yowongoka ku bondo lakumanzere. Bwerezani kumbali inayo muyendetsedwe. Bwezerani ma seti 1-3 a 8-16 kachiwiri.
Thandizo lothandiza: Ngati mumapeza njinga zovuta kwa inu, yesani kusinthika kwa njinga .