Mapulogalamu apamwambawa pambuyo pochita masewera olimbitsa thupi amapereka vuto lalikulu la thupi pogwiritsira ntchito piramidi njira yophunzitsira : Kuonjezera kulemera kwanu ndi kuchepetsa kupuma kwanu pa zochitika zanu zonse. Ndi maphunziro awa, mumayamba ndi 12 kubwereza, kusankha kulemera kumene mungakhoze kukweza 12 nthawi (rep rep mwisho ayenera kukhala zovuta, koma zosatheka).
Pachifukwa chilichonse, mudzawonjezera kulemera kwanu ndi kuchepetsa kupuma kwanu, kumapeto ndi kulemera kwakukulu kumene mungakwezeko kuti mupitirize 8. Zingatengere nthawi kuti muzindikire kulemera kwa chiwerengero chilichonse, kotero pitirizani kulemba zolemera zanu sabata iliyonse. Zochita zapamwamba zingapange kuwonjezeka mwamphamvu pochita maselo osankhidwa omwe ali pansipa. Ndaphatikizirapo zoyezera zowonongeka, koma izi zimangokupatsani malingaliro a momwe mungasinthire zolemera zanu, kotero musinthe malingana ndi msinkhu wanu.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Bwalo lochita masewera olimbitsa thupi , benchi kapena sitepe, mabulosi ndi mabala osiyanasiyana olemedwa ndi osiyanasiyana olemera. Ngati mulibe zibulu, omasuka kugwiritsa ntchito dumbbells .
Bwanji
- Wotentha ndi kuwala kwa cardio kapena kutentha kwa maselo
- Pa zochitika zonse, sankhani zolemera, zofiira ndi zolemetsa zolemera ndipo yesetsani kuchita zonsezi:
Ikani 1 - 12 kubwezeretsa, kulemera kwake
Ikani 2 - 10 kubwezeretsa, kulemera kwapakati
Ikani 3 - 8 kubwezeretsa, kulemera kwake - Ngati mwakula kapena mukufuna kwambiri, mukhoza kupanga mapiramidi atatu, omwe amaphatikizapo mapiramidi akukwera ndi otsika:
Ikani 1 - 12 kubwezeretsa, kulemera kwake
Ikani 2 - 10 kubwezeretsa, kulemera kwapakati
Ikani 3 - 8 kubwezeretsa, kulemera kwake
Ikani 4 - 10 kubwezeretsa, kulemera kwapakati
Bwezerani 5 mpaka 12, kulemera kwake - Pa chikhazikitso chilichonse, sankhani zolemera kuti mutha kukwaniritsa chiwerengero chomwe chapatsidwa
- Kupuma kwa masekondi 30-60 pakati pa maselo ndi zochita
1 - Zolemba Zachifuwa
Makalata a Chifuwa :
Gona pansi pa benchi kapena sitepe ndi kuyamba ndi zolemera mu dzanja lirilonse molunjika pamwamba pa chifuwa, mitengo ya kanjedza ikuyang'ana kunja. Lembani zitsulo ndikuchepetsani mikono mpaka zitsulo ziri pansi pa chifuwa (mikono iyenera kuwoneka ngati zolemba zanu). Pewani zolemera mmbuyo musanatseke zitsulo ndikuzibweretsa pamodzi pachifuwa.
Kusintha / Kuyika / Nthawi:
Ikani 1 - 12 kubwezeretsa, kulemera kwake
Ikani 2 - 10 kubwezeretsa, kulemera kwapakati
Ikani 3 - 8 kubwezeretsa, zolemetsa zolemera 12-16
2 - Ntchentche Zachifuwa
Ntchentche za Chifuwa:
Ugone pansi, benchi kapena sitepe. Gwirani zolemera pa chifuwa ndi manja omwe akuyang'anizana. Kuika zitsulo pang'ono, zimatambasula mikono mpaka kumbali ndi pansi kufikira atakhala ndi chifuwa. Sungani ming'onoting'ono pamalo otetezeka ndikupewa kuchepetsa zolemera kwambiri. Finyani pachifuwa kuti mubwezeretse zida ngati kuti mukukakamira mtengo.
Kusintha / Kuyika / Nthawi:
Ikani 1 - 12 kubwezeretsa, kulemera kwake
Ikani 2 - 10 kubwezeretsa, kulemera kwapakati
Ikani 3 - 8 kubwezeretsa, zolemetsa zolemera 12-16
3 - Njira imodzi ya asilikali
Chida chimodzi cha asilikali:
Ikani phazi lakumanzere pa sitepe kapena pansanja ndikupumula dzanja lamanzere kapena chingwe chakumwamba 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 kayendetsedwe kake, fanizani kumbuyo ndikusungira malo okhala m'chiuno komanso abs.
Kusintha / Kuyika / Nthawi:
Ikani 1 - 12 kubwezeretsa, kulemera kwake
Ikani 2 - 10 kubwezeretsa, kulemera kwapakati
Ikani 3 - 8 kubwezeretsa, zolemetsa zolemera 12-16
4 - Kuwombera
Anthu Otsutsana ndi Amwano:
Pa mlatho pambali pa mpira, gwirani zolemera zolemera mmanja onse awiri. Kuika zitsulo pang'ono, zimachepetsanso modzichepetsa (mikono imayang'ana molunjika), imakhala yochepa monga momwe mungathere. Finyani kumbuyo kuti mutenge cholemetsa pachifuwa ndi kubwereza.
Kusintha / Kuyika / Nthawi:
Ikani 1 - 12 kubwezeretsa, kulemera kwake
Ikani 2 - 10 kubwezeretsa, kulemera kwapakati
Ikani 3 - 8 kubwezeretsa, zolemetsa zolemera 12-16
5 - Nkhondo Yogwira Patsogolo
Kwezani Patsogolo:
Imani ndi mapazi pambali ya mchiuno mutagwira zolemera ndi zitsulo zokongoletsera madigiri 90, mitengo ya kanjedza ikuyang'ana mkati. Yendani pamapewa kuti mutambasule mikonoyo molunjika kumbali, ndikukhala ndi malo okonzeka. Lowani ndi kubwereza.
Kusintha / Kuyika / Nthawi:
Ikani 1 - 12 kubwezeretsa, kulemera kwake
Ikani 2 - 10 kubwezeretsa, kulemera kwapakati
Ikani 3 - 8 kubwezeretsa, kulemera kwake
6 - Mndandanda Wopitirira M'mwamba
Mphindi Yoyang'anizana Press:
Yambani kuimirira kapena kukhala ndi zitsulo zopindika ndi zolemera pafupi ndi makutu. Pewani mkono wakumanja pamwamba ndikusunga mkono wakumanzere. Gwiritsani ntchito abs kuti musunge thupi lonse. Lembetsani dzanja lamanja ndipo, poliika m'malo, yesani mkono wakumanzere pamwamba. Pitirizani kusinthanitsa ndi kupewa kupuma kulemera pamapewa.
Kusintha / Kuyika / Nthawi:
Ikani 1 - 12 kubwezeretsa, kulemera kwake
Ikani 2 - 10 kubwezeretsa, kulemera kwapakati
Ikani 3 - 8 kubwezeretsa, kulemera kwake
7 - Mapepala a Hammer
Zilembedwa Zomangirira:
Imani ndi mapazi pambali ya mchiuno ndipo muweramitse ming'alu, mubweretse zolemerazo mpaka kupiringa. Zikhatho ziyenera kuyang'anila mkati. Pansi, kusunga pang'ono pang'ono m'kakona pansi ndi kubwereza.
Kusintha / Kuyika / Nthawi:
Ikani 1 - 12 kubwezeretsa, kulemera kwake
Ikani 2 - 10 kubwezeretsa, kulemera kwapakati
Ikani 3 - 8 kubwezeretsa, kulemera kwake
8 - Pezani Grip Bench Press
Close Grip Bench Press:
Lembani pabenchi kapena mpira (zoposa) ndipo mugwiritse ntchito mabulosi kapena mankhwala osokoneza bongo pang'onopang'ono, manja pambali paphewa padera. Zikhatho ziyenera kuyang'anizana. Yambani kayendetsedwe ka kugwedeza zitsulo ndikuchepetsera mpiringidzo kumbali ya nthitizi, zitsulo zimagwedeza mkati ndi pafupi ndi thupi. Gwiritsani ntchito kupanikizira ma triceps kuti mupitirize kulemera. Pewani kutseka zitsulo pamwamba pa ulendo.
Kusintha / Kuyika / Nthawi:
Ikani 1 - 12 kubwezeretsa, kulemera kwake
Ikani 2 - 10 kubwezeretsa, kulemera kwapakati
Ikani 3 - 8 kubwezeretsa, kulemera kwake
9 - Triceps Extensions
Zovuta Zowonjezera:
Lembani pansi kapena benchi / mpira ndikulumikiza manja molunjika pa chifuwa, mitengo ya palmu iwonongeke. Pendani mitsuko ndikuchepetsani manja mpaka mmbali mwa makutu, pamakona angapo 90. Finyani ma triceps kuti muwongole manja popanda kutseka ziwalo. Sungani zitsulo mosalekeza ponseponse, kusuntha zowonongeka.
Kusintha / Kuyika / Nthawi:
Ikani 1 - 12 kubwezeretsa, kulemera kwake
Ikani 2 - 10 kubwezeretsa, kulemera kwapakati
Ikani 3 - 8 kubwezeretsa, kulemera kwake