Munayang'ana ma Olympics ndipo mwawona matupi amphamvu, oyenera ... amapeza bwanji njirayi? Maola ndi maola ophunzitsidwa masiku, masabata, zaka, ndithudi.
Ambirife tilibe nthawi, mphamvu kapena chizolowezi chophunzitsa monga choncho, koma pali chinachake chomwe tingachite kuti tikhale ngati othamanga. Othamanga ambiri a Olimpiki amagawana chinthu china chofanana - Ali ndi mphamvu, mphamvu, chipiriro, ndi chilango.
Uthenga wabwino ndikuti, simusowa kukhala Olympiya kuti mukhale ndi zinthu zonsezi. Zonse zomwe mukusowa ndizochita masewera omwe amatsutsa zonsezi ndi zina.
Kupuma kotentha kwa calorie kumachita zimenezo ndi kusakaniza kwa mphamvu ndi masewero a cardio. Osati kokha kuti mukhale ndi mphamvu ndi machitidwe a plyometric, mudzasunga mtima wanu wokwera kuti muthe kupirira ndipo mudzakweza zolemera kuti mukhale ndi mphamvu.
Ntchitoyi imakhala ndi zonse zomwe mukufunikira kuti muphunzitse ngati wothamanga, pamene mumayenda kuchokera ku zochitika zolimbitsa thupi kupita ku chimzake ndikukhala ndi mpumulo pang'ono kapena osapuma kuti musunge mtima wanu.
Dera lirilonse limaphatikizapo masewero asanu: 2 Kuchita masewera olimbitsa thupi kwambiri ndi zochita 3 zamphamvu. Zambiri zimayenda kwa mphindi imodzi, koma omasuka kusintha zochitika zonse kuti zigwirizane ndi nthawi yanu.
Pambuyo pochita masewera olimbitsa thupi, monga momwe zasonyezedwera, ndi kupuma pang'ono pakati pa zochitika, zitenga mphindi 60-65.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Zojambula zosiyanasiyana zolemetsa, mpira wa masewera olimbitsa thupi , sitepe kapena masitepe, gulu , ndi mankhwala a mpira (choyimira cholemera ngati pakufunikira).
Kodi Mungatani Kuti Muzitha Kuchita Zinthu Zapamwamba Zomwe Mumakonda Kuchita
- Gwiritsani ntchito masewera olimbitsa thupi, kuthamanga pakati pa zochitika monga mukufunikira
- Kwa nthawi yayitali yochita masewera olimbitsa thupi, yesetsani dera lililonse kawiri (monga momwe mwafunira). Mukhozanso kupanga dera limodzi la aliyense kuti mupange zochepa.
- Ngati iyi ndi nthawi yoyamba mukuchita masewera olimbitsa thupi, pitilirani ntchito iliyonse kamodzi pang'onopang'ono kuti muphunzire zochitikazo.
- Onetsetsani mphamvu yanu yonse yopuma ndikupewanso ngati mpweya wanu ukukwera kwambiri.
- Sinthani ngati mukufunikira kuchita masewera olimbitsa thupi komanso kupewa zochitika zomwe zimapweteka kapena zosokoneza.
Konzekera
Yendetsani masitepe oyendetsa mmwamba kapena pansi kapena kusankha masewero olimbitsa thupi a cardio kwa mphindi 3-5.
1 - Dera 1: Kuwombera Jacks Kuti Ufike Patsogolo
Imani kutsogolo kwa masentimita 4-8 inayi ndikudumpha pa sitepe ndi mapazi onse awiri. Pewani pansi (kapena pansi kuti musinthe) ndi kupanga jack wodumphira. Pambuyo kudumpha mapazi kumbuyo palimodzi, dumphirani mmbuyo pa sitepe. Pitirizani kusinthana kudumpha pa sitepe ndi jack pansi kuti mupitirire 24.
2 - Mapuloteni Otsatira ndi Otsalira
Gwiritsani ntchito zitsulo zamkati ndikukhala patsogolo ndi mwendo wamanja. Gwiritsani chidendene kuti mubwerere, kwezani bondo chifukwa cholimbana ndi vuto lanu ndikuyendetsa mwendo wamanja kumbuyo. Bwerezani mobwereza 12 kumbuyo kwa mwendo wamanja. Pa dera lachiwiri, bweretsani kusuntha uku kumanzere kumanzere kwa 12 kubwereza. Ngati mukuchita dera limodzi, chitani mbali zonse.
3 - Khola lakhala ndi mapiko
Pogwiritsa ntchito mpira wothandizira kumbuyo, pansi mpaka pansi mpaka ntchafu zikufanana ndi pansi. Kwezani phazi lamanja kuchokera pansi masentimita angapo, pansi ndi kukweza phazi lakumanzere pansi. Sungani thupi ndi kupewa kuthamanga ndi pansi. Pitirizani kusinthana mbali kwa mphindi imodzi.
4 - Magulu
Gwiritsani zolemetsa zolemera kwambiri pamapewa kapena kumbali zanu ndi masewera mpaka mabondo ali pafupi madigiri 90. Kwezani mozondoka mmwamba ndi kumatsika mmbuyo musanayime njira yonse.
Icho ndi chimodzimodzi. Bwerezani mobwerezabwereza 15.
5 - Kutuluka Kwambiri
Pita patsogolo momwe iwe ungathere ndi miyendo yonse palimodzi, kugwera ndi mawondo mofewa. Pitirizani pa ma jumps atatu (kapena malo ochuluka omwe muli nawo), dumphirani kuti mutembenuke ndikudutsanso 3 jumps mmbuyo. Bwerezani kwa mphindi imodzi.
DZIWIRITSANI Dera 1, Zochita 1-5.
6 - Dera lachiwiri: Burpes With Mount Climbers
Sungani ndi kuyika manja anu pansi. Mu gulu lothamangitsidwa, bwererani mmbuyo mmbuyo mu malo okankhira mmwamba. Bweretsani phazi lamanja, gwirani chitoliro pansi ndikusunthira mmwamba, mutenge phazi labwino komanso kumanzere. Dulani phazi lamanzere kumbuyo, dumphirani kumbuyo kumbuyo pakati pa manja ndikuyimirira. Kutsiriza 12 kumabwerera.
7 - Gawo la Ups
Imani kuseri kwa nsanja ya masentimita 15 ndikugwira zolemera zolemera. Ikani phazi lakumanja pa sitepeyo, mutenge chidendene cha chidendene ndikukankhira chidendene kuti mubwere pa sitepe. Pang'onopang'ono pitani mmbuyo ndi kubwereza mobwerezabwereza 15 musanasinthe mbali.
8 - Tiptoe Squats
Imani ndi mapazi pamtunda wosiyana-siyana ndipo mujambule , mukuyika manja pansi. Kwezani mmwamba kumapiko anu pamene mukukweza mchiuno mpaka kumadenga ndikuwongolerani mawondo momwe mungathere. Sewerani kumbuyo, khalani pazipinda zanu ndipo mubwerezenso mobwerezabwereza 20.
9 - Kuphwanyidwa Lunge
Lowani pamalo amodzi ndi kupuma kwa mapazi kumbuyo pa sitepe. Gwiritsani ntchito zolemera zowoneka bwino ndikukwera m'mwamba, mutenge mutu mpaka pa ntchafu ndi zolemera pansi (kumbuyo kwanu). Kuchokera pamenepo, yongolani bondo lakumbuyo pakufa. Bwerani pa bondo ndikukankhira kumbuyo kuti muyambe, kubwereza mobwerezabwereza 12 kumanja kwanja. Pa dera lachiwiri, bwerezani kusuntha uku kumanzere.
10 - Kudumphira kwa Ondende Kumangidwa
Ikani manja kumbuyo kwa mutu, pembedzani. Lembani maondo mu squat, mawondo kumbuyo kwa zala zakutsogolo ndi msolo ukutsamira pang'ono patsogolo. Dumphira mokweza momwe mungathere, ndikuyenda ndi maondo ofewa mu squat. Bwerezani masekondi 60.
DZIWIRITSANI Dera 2, Zochita 1-5.
11 - Dera 3: Froggy akudumpha
Sewero pansi ndipo, palimodzi, mukukwera pansi, ndikudumphira mmwamba ndikugwedeza zidendene zanu pamodzi. Landani ndi mawondo ogwada ndi kubwereranso kumalo anu kuti mukonzekere kulumpha. Bwezerani maulendo 10, kupuma kwa masekondi pang'ono ndikubwereza.
12 - Tsamba, Curl ndi Press
Gwirani zolemera zanuzo ndikuyimira pamapazi a kumanja, kumbuyo kwa mapazi anu. Gwiritsani pansi, kugwira zolemera pansi (kumbuyo). Lembani zolemera mu mapiritsi apiritsi ndipo panikizani zolemera pamene mukukankhira pamalo oima. Lembetsani zitsulo ndikubwezeretsanso maulendo 12. Pa dera lachiwiri, bwerezani kusunthira kumanzere.
13 - Pushups ochepa
Pogwira ntchito, pamadzulo kapena kumapazi, yendani kumanzere kutsogolo (khalani ndi dzanja lamanja mmalo mwake) ndipo pangani pushup. Kwa pushup yotsatira, tenga dzanja lamanja ndi lamanzere mmbuyo. Pitirizani kusinthana mbali, kukonzanso 16.
14 - Ndodo Yokwera
Lembani mpaka mliri ukufanana ndi pansi ndikugwira zolemera zolemera mmanja onse awiri. Lembani zitsulo ndi kukokera zolemera mpaka zitsulo zikhale zofanana ndi chifuwa. Lembani pansi ndi kubwereza maulendo asanu ndi awiri omwe amatsitsimutsanso nthawi zonse, mutatsatiridwa ndi zing'onozing'ono zisanu ndi zitatu, zochepa.
15 - Zopopera zazing'ono kuti zifike ku Gawo ndi Jumping Jacks
Imani patsogolo pa sitepe kapena yaying'ono. Gwirani kumanzere kumanzere kumapazi, mwamsanga musunthire mapazi m'mlengalenga ndikuponya phazi ndizabwino. Mankhwala osakanizidwa osachepera 16 amatsitsimutsanso ndikupanga ma jacks 16. Bweretsanso maulendo 2.
Pewani Dera 3, Zochita 1-5.
16 - Dongosolo 4: Kumbali ndi Mbali Kudumpha Lunge
Tengani mwendo wakumanja kumbali ndikugwadira bondo lakumanzere kuti mulowe mumtunda wa othamanga, podzikanika momwe mungathere ndikugwira dzanja pansi. Mwamsanga pitani miyendo mlengalenga kuti musunthire kumtunda kupita kumbali ina. Pitirizani kusinthana mbali kwa mphindi imodzi.
17 - Rear Delt Squeezes
Pewani kutsutsana pakati, mikono molunjika patsogolo panu. Finyani mapewa pamodzi ndikukoka gulu kuti mikono ikhale kumbali ngati ndege (mitengo ya kanjedza ikuyang'ana padenga). Bwererani kuti muyambe ndi kubwereza mobwerezabwereza 10 zomwe zimatsatiridwa ndi 10 zochepetsanso, zomwe zimayendetsedwe bwino.
18 - Makina a Chifuwa
Gwiritsani zolemera zolemera pa chifuwa, mikono yowongoka. Gwiritsani ntchito makina osindikizira . Yesani kulemera kwake kumtunda mmwamba, mutsike mmbuyo ndikusindikiza njira yonse. Bwerezani mobwereza 12.
19 - Arnold Press
Yambani ndi mikono yokhotakhota kutsogolo kwa thupi, mitengo ya kanjedza ikuyang'anizana ndi chifuwa. Pamene muthamangira manja pamutu, sinthirani manja anu. Pewani mmbuyo, mutembenuza manja kumbuyo ku malo oyambira ndikubwezeretsanso kubwereza 12.
20 - Kudumpha kwa Squat
Lowani mu squat, mawondo kumbuyo kwa zala zakutsogolo, kugwa pansi kwambiri momwe mungathere. Ikani mlengalenga, mutenge mikono. Landani ndi mawondo ofewa ndi kubwereza kwa mphindi imodzi.
Pewani Dongosolo 4, Zochita 1-5.
21 - Dera lachisanu: Plyo-Jacks
Yambani ndi mapazi palimodzi ndikudumphira mmwamba, mutenge mapazi kumbali, mutsike pansi pamunsi. Dumphirani ndikubweretsanso miyendo pamodzi (jack slowly jack). Sungani manja anu pamutu kuti muwonjezere mphamvu. Chitani izi kwa masekondi 30, pumulani kwa masekondi pang'ono, ndi kubwereza kwa masekondi ena 30.
22 - Zotsutsana
Gwirani zoweta-zolemetsa zolemera mmanja onse awiri ndi kuwerama mpaka mpaka torso ikufanana ndi pansi. Lembani manja ndi kukokera ming'oma mpaka pamtunda. Gwiritsani ntchito malo amenewo, yongolani mikono kumbuyo kwanu, ndikupukuta minofu ya triceps. Bwerezani mobwerezabwereza 16
23 - Biceps Curls
Gwiritsani zolemetsa zolemetsa ndi kugubuduza zitsulo, ndikubweretsa zolemerazo mu biceps curl . Lembetsani zolemera zonse mpaka pansi, nyamukani pakati ndiyeno mubwererenso mmbuyo. Icho ndi chimodzimodzi. Bwerezani mobwereza 12.
24 - Mapiritsi
Khalani pa mpando kapena benchi ndikunyamulira, kumanga m'chiuno pafupi ndi benchi. Bend the elbows ndi kutsikira pansi mpaka zitsulo ziri pa ang'anga 90-digiri. Bwererani mmbuyo ku malo oyamba. Bwerezani kwa mphindi imodzi.
25 - Zolemba Zophiphiritsira
Gwiritsani zolemetsa zolemera ndi kanjedza zomwe zikuyang'anirako. Gwirani zitsulo ndi kupiringa zolemera kumapewa, kusunga manjawo. Gwetsani mmbuyo ndi kubwereza mobwerezabwereza 15.
DZIWIRITSANI Dera 5, Zochita 1-5.