Oyamba Kulimbitsa Thupi Lonse la Mphamvu Zolimba

Tengani Icho ku Mzere Wotsatira

Thupi loyamba lija limachokera kuchitetezo cha thupi lonse ndi zochita zambiri komanso zolemera kwambiri. Amagwiritsa ntchito minofu yayikulu m'thupi, kuphatikizapo m'chiuno, kugwedeza , ntchafu, chifuwa, kumbuyo, mapewa, mikono, ndi abs. Zolemba zosavuta, zomveka bwino ndi njira yabwino yolunjika thupi lonse pamene mukupanga minofu yowonda ndi mphamvu.

• Kuchenjeza: Onani dokotala musanayese ntchitoyi ngati muli ndi kuvulala, matenda, kapena zina.
• Zida Zofunikira: Zojambula zosiyanasiyana zolemera, phazi kapena benchi, mpira wochita masewera olimbitsa thupi , ndi gulu loteteza .

Mafilimu Ogwira Ntchito

• Yambani ndi masewero olimbitsa mtima a cardio kwa mphindi zisanu kapena zisanu
• Gwiritsani ntchito masewero olimbitsa thupi. Ngati mukufuna zovuta zambiri, yesani maselo awiri a maselo awiri ndi masekondi 20 mpaka 30 pa mpumulo pakati pa maselo.
• Gwiritsani ntchito kulemera kwa masewera olimbitsa thupi omwe ali olemetsa mokwanira kuti muthe kukwaniritsa chiwerengero chofunikanso.
• Chitani izi mwakhama tsiku limodzi kapena zitatu masiku osaphatikizana pa sabata, mutenge tsiku limodzi lopumula pakati pa ntchito. Kuti mupeze zotsatira zabwino zowonongeka, phatikizani ntchitoyi ndi ma cardio nthawi zonse ndi zakudya zathanzi, zochepa .

1 - Squat Ndi Dumbbell

1. Imani ndi miyendo ikuluikulu kusiyana ndi oyenera ndikugwiritsira ntchito thumba lolemera.
2. Gwiritsani maondo anu, ndi kuika kulemera kwanu pazitsulo, mutenge mpaka mapewa akufanana ndi pansi (kapena momwe mungathere). Musalowemo ndipo onetsetsani kuti mukuwona zala zanu.
3. Gwiritsani ntchito zidendene kuti muime.
4. Bwerezani mobwerezabwereza 15.

2 - Pushups 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 poyerekeza ndi oyenera ndikugwiritsanso manja kuti mukhale pushup.
3. Dinani kumbuyo kuti muyambe.
4. Bwerezani mobwerezabwereza 15.

Ngati kuchita zimenezi kumakhala kovuta kwambiri, sungani pochita pushups nthawi zonse.

3 - Mapulogalamu

1. Imani muzigawo zogawanika, ndi mapazi osachepera mamita atatu.
2. Gwirani zolemera mu dzanja lirilonse ndikugwada mawondo.
3. Lembetsani bondo lakumbuyo kutsogolo, kusunga chidendene kumbuyo ndi bondo molunjika pakati pa phazi.
4. Sungani mzere molunjika ndipo musalowe mkati pamene mukudutsa chidendene ndikubwerera kumbuyo.
5. Bweretsani kachiwiri 15 kumbali imodzi musanayambe mbali.

4 - Makina a Chifuwa

1. Lembani pa benchi kapena sitepe ndi kuyamba ndi zolemera 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 zolemera mmbuyo popanda kutseka zitsulo.
4. Bwerezani mobwerezabwereza 15.

5 - Kufa

1. Imani ndi phazi-m'lifupi padera, mawondo apindika pang'ono ndi kugwira zolemera zazikulu-zolemera patsogolo pa ntchafu.
2. Pambuyo pake, mapewa abwerere ndipo asalowemo, nsonga kuchokera m'chiuno ndipo uchepetseni kulemera kwa momwe mumasinthira.
3. Nyamuka, pinyani glutes.
4. Bwerezani mobwerezabwereza 15.

6 - Mizere ya Dumbbell ya Double Arm

1. Bendani pachiuno mpaka nyenyezi ikufanana pansi kapena pamtunda wa digirii 45, osalowerera ndi mawondo pang'ono.
2. Gwirani zolemerazo molunjika pansi popanda kutseka zitsulo.
3. Lembani zitsulo ndikukoka zolemera mpaka ming'aluyo ili pamtunda ndi torso muyendedwe loyendetsa.
4. Lembani pansi ndi kubwereza mobwerezabwereza 15.

7 - Mphindi Yoyambira

1. Ikani gulu lokaniza pansi pa mapazi ndikugwirana pazitsulo ndi manja onse awiri.
2. Tengani phazi lalikulu kupita kumanja, ndipo muzitha kulowa mu squat, mawondo kumbuyo kwazeng'onong'ono ndi kusunga mkangano pa chubu.
3. Yambani mapazi pamodzi ndipo pitirizani kupita kumanja kwa mapazi 12 mpaka 16 kapena kutalika kwa chipinda musanasinthe mbali.

8 - Triceps Kickbacks

1. Imani ndi phazi-m'lifupi ndipo musamangire m'chiuno mpaka kumbuyo ndi pansi.
2. Kokani mipiringidzo pamwamba pa torso.
3. Pitirizani kuyimitsa, mutambasule manja kumbuyo kwanu, mutenge ma triceps.
4. Lembani pansi ndi kubwereza mobwerezabwereza 15.

9 - Onetsani Mipiringi pa mpira

1. Khalani pa mpira ndi zolemera zotsalira pa ntchafu ndikuyenda patsogolo pang'onopang'ono mpaka mutakhala pansi ndi mpira wothandizira kumbuyo kwanu.
2. Lembani zitsulo ndikubweretsa zolemerazo pamapewa popanda kusuntha mikono.
3. Lembani pansi ndi kubwereza mobwerezabwereza 15.

10 - Kukhala pa Rotation kwa Abs

1. Khalani ndi malo abwino omwe mumakhala ndi mpira wa mankhwala kapena chimbudzi pamaso pa msolo wanu, ndikuwongolera pang'ono.
2. Pogwiritsira ntchito abs, mutembenuzire mpira kumanja ndikusunga mchiuno ndi miyendo ikuyang'ana patsogolo.
3. Pulogalamu yachitsulo yobweretsera mpira kubwalo ndiyeno kumanzere. Pitani pang'onopang'ono ndipo khalani ndi chidwi pa kuyendetsa kokha pamtambo.
4. Bwerezani mobwerezabwereza 15.

11 - Pewani pa mpira

1. Lembani ndi mpira pansi pakati / kumunsi kumbuyo ndikuika manja kumbuyo kwa mutu kapena kudutsa pachifuwa.
2. Gwiritsani ntchito mankhwala osokoneza bongo kuti muthamangitse mpira wanu, kukokera pansi pa nthiti yanu mpaka kumapeto.
3. Pamene mukupindika, sungani mpirawo.
4. Bwerezani mobwerezabwereza 15.

12 - Njoka ya Mbalame

1. Yambani pa manja ndi mawondo, manja pansi pa mapewa, mawondo pansi pa nsanamira ndi kumbuyo molunjika, osasunthika.
2. Pang'onopang'ono kweza dzanja lamanja ndi mwendo kumanzere mpaka pamtunda ndi thupi, mutagwira bwino ndi kusunga mwamphamvu.
3. Pewani mmbuyo ndi kubwereza ndi dzanja lamanzere ndi mwendo wamanja.
4. Bwerezani mobwerezabwereza 15.