Kupanga pulogalamu yophunzitsa mphamvu kungakhale kovuta, makamaka posankha zochita zanu . Kodi mungadziwe bwanji zomwe mungaphatikizepo pochita masewera olimbitsa thupi? Njira imodzi ndi kusankha masewera olimbitsa thupi awiri pa gulu lililonse la minofu, zomwe ndizimene ndakhala ndikuchita, ndikugwira ntchito mwakhama.
Mudzagunda pachifuwa, mmbuyo, mapewa ndi manja ndi chikhalidwe choyamba mukuzizindikira mosavuta. Ntchitoyi imakhala yabwino kwambiri pamtunda uliwonse.
Kusamala
Onani dokotala wanu ngati muli ndi matenda kapena matenda.
Zida Zofunikira
Zojambula zosiyanasiyana zolemera, mpira wa masewera olimbitsa thupi ndi / kapena benchi kapena sitepe
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- Oyamba : Chitani ma seti 1 a ma 12 mpaka 16
- Int / Adv : Chitani mapepala 1-3 a 8-12 abulu akugwiritsa ntchito zolemera kuti mutha kukwaniritsa nambala yomwe mukufuna.
1 - Zolemba Zachifuwa
Ndimakonda kuyambitsa ntchito yanga yapamwamba ndi gulu lalikulu la minofu, ngati chifuwa . Minofu yaing'ono yomwe ikuthandizira, monga mikono ndi mapewa, apumula kotero kuti nthawi zambiri mumatha kunyamula pang'ono pangŠ¢ono pano.
Mafupa a Chifuwa : Lembani 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 zili pansi pa chifuwa - zida ziziwoneka ngati zolemba. Pewani zolemera mmbuyo musanatseke zitsulo ndikuzibweretsa pamodzi pachifuwa. Lowani ndi kubwereza.
Kusintha / Kuyika / Nthawi :
1-3 Zida za 8-16 zobwereza
2 - Pushups
Ndimakonda kupanga pushups pambuyo pa makina oyaka mfupa pamene minofu ndi yabwino komanso yotentha. Chabwino, mwinamwake 'chikondi' ndi mawu olakwika. Vuto limene ndasankha limaphatikizapo kugwiritsa ntchito mpira wa masewera olimbitsa thupi, zomwe zingapangitse kuti zikhale zovuta kapena zosavuta, malingana ndi kumene mumapumako miyendo pa mpira.
Pushups : Yambani mwa kupitirirabe mpira mpaka mpira uli pansi pa ntchafu (zosavuta), kuwala (zovuta) kapena mapazi (zovuta). Onetsetsani kuti mukusunga manja pansi pa mapewa ... mukhoza kuyamba kubwerera mmbuyo ngati simugonjetsa mpira. Lembani ming'aluyo phokoso, pewani mmbuyo ndi kubwereza.
Kusintha / Kuyika / Nthawi :
1-3 Zida za 8-16 zobwereza
3 - Njira imodzi ya asilikali
Tagwira pachifuwa, ndipo tsopano ndi nthawi ya gulu lalikulu la minofu - kumbuyo kapena, makamaka, makoswe. Ndimakonda mizere imodzi ya manja kuti ndigwiritse ntchito minofu ikuluikulu kumbali zonse za thupi ndikukondanso bonasi ndikugwira ntchitoyi.
Mzere umodzi wa asilikali : Ikani phazi lakumanzere pa sitepe kapena penti ndikupumula dzanja lamanzere kapena pamphuno. 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 :
1-3 Zida za 8-16 zobwereza
4 - Zowonjezera Zotsalira pa mpira
Mzere umodzi wa mmanja unagwiritsira ntchito makoswe anu ndipo tsopano ife timagunda gawo lina la nsana wanu, kumbuyo kwanu. Kwa ichi, ndikugwiritsanso ntchito mpira, koma mukhoza kusuntha mosavuta pansi.
Zowonjezeretsa Kubwerera: Pitirirani kutsogolo pa mpira ndipo, kusinthanitsa pa mawondo (zosavuta) kapena zala (zovuta), ikani manja kumbuyo kwa mutu. Tsamba kutsogolo kwa mpira ndikukweza chifuwacho, ndikuchibweretsa pamtunda (simukufuna kutengera pano). Lowani ndi kubwereza.
Kusintha / Kuyika / Nthawi :
1-3 Zida za 8-16 zobwereza
5 - Overhead Press
Makina apamwamba amagwiritsa ntchito gulu lotsatira kwambiri la minofu, mapewa . Mapewa ali ndi mitu itatu - kutsogolo, pakati ndi kumbuyo deltoid, kotero ife tikufuna zochitika zomwe zimagunda mitu yonse itatu. Makina apamwamba akuphwanya pakati ndi kutsogolo.
Mutu Wautsogolo: Imani ndi mapazi pafupi ndi kutalika kwa mchiuno mutagwira zolemera ndi zitsulo zokongoletsera madigiri 90, mitengo ya kanjedza ikuyang'ana kunja ndi mikono ngati chotsatira. Pewani zolemerazo, osatseka mitsuko ndi kusunga kumbuyo, abs kumangidwa. Lowani kumbuyo kuti muyambe ndi kubwereza.
Kusintha / Kuyika / Nthawi :
1-3 Zida za 8-16 zobwereza
6 - Tembenukani Mofulumira
Kuzindikiranso ngati kuwuka kwaseri kumbuyo, kumbuyo komwe kumagwira ntchito, monga momwe mungaganizire, kumbuyo kwa deltoids, ndikupanga ichi kuyamikirika kwakukulu kwa makina apamwamba omwe munapanga kale. Amagwiranso ntchito kumbuyo kumbuyo, bonasi yabwino.
Tembenuzani Mofulumira: Khalani pa benchi kapena mpando (kapena mukhoza kuima ndi kuweramitsa), pendani patsogolo (kumbuyo kumakhala kosalala) kulemera kwa ana a ng'ombe. Kusunga khosi kumayendetsa bwino bwino ndi kutsekedwa kwa abambo, kwezani manja molunjika mpaka pafupi ndi msinkhu, kugwedeza pang'ono. Yesetsani kumangirira mikono, koma gwiritsani ntchito mapewa kuti muthe kulemera kwake. Lowani ndi kubwereza.
Kusintha / Kuyika / Nthawi :
1-3 Zida za 8-16 zobwereza
7 - Zimalinga Zokakamiza
Ndinaganiza zopita limodzi ndi zinthu zabwino kwambiri zomwe ndimakonda, zomwe ndimazikonda, zowonjezereka. Monga momwe mukumverera, mu malo awa ndi pambali iyi, mumayang'ana kwambiri mitsempha yonse mu mitsempha ya biceps.
Zophimba Zokakamiza : Khalani pa mpando kapena benchi (kapena kugwada) ndi kulemera mu dzanja lamanja. Pumulani chiguduli choyenera mkati mwa ntchafu yoyenera kuti mugwiritse ntchito ndi kuyendetsa kulemera kwake kumbali. Pewani kupopera nsonga, ndipo ngati mutachepa, yesetsani kuti musamathetse dzanja lanu, koma musamangokhalira kugwedeza minofu pansi pake.
Kusintha / Kuyika / Nthawi :
1-3 Zida za 8-16 zobwereza
8 - Kugonjetsa
Kupita ku gulu lomaliza la minofu, triceps, ine ndasankha kickbacks. Zochita izi ndizokwanira kuwongolera mutu wonse wa triceps minofu ndipo mumapezanso ntchito yowonjezera bonus pamutu.
Zopweteka: Gwiritsani kulemera kwa dzanja lanu lamanja ndikuwerama patsogolo, pumula chovala chakumanzere pamtambo wakumanzere kuti muthandizidwe. Kumbuyo kumayenera kukhala molunjika, kusagwedezeka. Yambani pokoka chigoba mmwamba pafupi ndi torso, ngati mukukankhira chinachake mumwamba. Gwiritsani ntchito udindo umenewu pamene mutambasula dzanja lanu kumbuyo kwanu. Lembani pansi ndi kubwereza, koma yesetsani kusuntha kulemera kwake.
Kusintha / Kuyika / Nthawi :
1-3 Zida za 8-16 zobwereza
9 - Triceps Extensions
Pomaliza pa mndandanda wa masewero olimbitsa thupi ndi maulendo opititsa patsogolo. Ndimakonda kusamuka kwa triceps, ngati chifukwa choti mumagona. Izo nthawizonse zimakhala zabwino.
Zowonjezereka: Kugona pansi kapena benchi / mpira ndikulumikiza manja molunjika pa chifuwa, mitengo ikuluikulu imayang'anizana. Pendani mitsuko ndikuchepetsetsa manja mpaka pafupi ndi makutu, mitsuko ya makilogalamu pafupifupi 90. Musagunde nkhope yanu (duh). Finyani ma triceps kuti muwongole manja popanda kutseka ziwalo. Lowani ndi kubwereza.
Kusintha / Kuyika / Nthawi :
1-3 Zida za 8-16 zobwereza