Ntchitoyi ndiyambira kuchokera kwa Woyamba / Wophatikiza Total Body Workout . Zimaphatikizapo masewero apamwamba kwambiri ndipo zimaphatikizapo ma barbell m'zochita zambiri. Ngati mulibe mabulosi mungapitirize kugwiritsa ntchito dumbbells.
Kusamala
Onani dokotala wanu ngati muli ndi kuvulala kapena matenda
Zida
Barbell (wachisinkhu mpaka wautali), osiyanasiyana olemera
Bwanji
- Yambani ndi mphindi 5-10 yotentha ya cardio (kuyenda m'malo, ndi zina zotero)
- Chitani masewera olimbitsa thupi kwa 1-3 maselo 10-16. Kupuma kwa masekondi 30-60 pakati pa maselo
- Gwiritsani ntchito kulemera kokwanira kuti mutha kukwaniritsa nambala yomwe mukufuna
- Pogwiritsa ntchito zofupikitsa, patukani izi kukhala zosiyana ndi zozizira thupi
- Gwirizanitsani izi ndi ntchito yochita masewera olimbitsa thupi
Chitani zotsatirazi 2-3 masiku osaphatikizapo pa sabata, kutenga tsiku limodzi lopumula pakati pa ntchito. Kuti mupeze zotsatira zabwino zowonongeka, phatikizani ntchitoyi ndi ma cardio nthawi zonse ndi zakudya zathanzi, zochepa.
1 - Magulu a Barbell
Imani ndi mapazi ochulukirapo kusiyana ndi ojambulidwa ndi mapulogalamu ogwiritsira ntchito mabulosi pamapewa. Gwiritsani mawondo awo, ndipo musunge chifuwa, muzitha kulowa mu squat . Musalowe mkati ndi mawondo kumbuyo kwa zala zakutsogolo. Gwiritsani ntchito zidendene kuti mubwerere mmbuyo ndikubwezeretsanso nthawi 16. Ngati mulibe mabulosi, mungagwiritse ntchito dumbbells kapena squat popanda zipangizo.
2 - Kuyenda Maungulo
Imani ndi mapazi pamodzi, ndipo phazi lanu lilowe mumsasa, mutenge mawondo onse mpaka madigiri 90. Yambani limodzi ndi phazi lanu lakumanzere ndikuyendetsa patsogolo ndi phazi lanu lakumanzere kulowa mumtunda. Pitirizani, kusinthasintha miyendo, kwa kutalika kwa chipinda. Musalole bondo kutsogolo kugwedezeka pala zala. Bwerezerani maulendo awiri mpaka awiri m'chipinda.
3 - Akufa
Imani ndi phazi-m'lifupi kupatula, zolemera pamaso pa ntchafu. Pewani msana wanu ndikutuluka mkati, kumapeto kuchokera m'chiuno ndi kumatsikira pansi, manja pafupi ndi miyendo, mapewa kumbuyo. Finyani zonyezimira ndi zitsulo kuti mubwezere mmwamba. Kuyendayenda konse kumachokera m'chiuno, kotero musayendetse kumbuyo. Bwerezani mobwerezabwereza 16.
4 - Sumo Squats
Imani muyezo waukulu ndi zala zazing'ono pamtunda wa digirii 45 ndikugwiritsanso kachipangizo kakang'ono kapena kettlebell (mawonetseredwe) mmanja onse, ndikusunga miyendo yowongoka, kuweramitsa mawondo mu squat. Lembani momwe mungathere, kuweramitsa mawondo. Lembani muzitsulo kuti mubwere ndikubwereza kubwereza 16.
5 - Kusokoneza
Yambani mu kukankhira mmwamba pa manja ndi zala, manja pang'ono pang'ono kuposa oyenera. Pogwiritsa ntchito zimbalangondo, pendani mitsukoyi mpaka pansi mpaka phokoso likhale pafupifupi madigiri 90. Musagone pakati! Sakanizani ndi kubwereza maulendo 16-20.
6 - Press ya Barbell pachifuwa
Lembani pa sitepe, benchi kapena pansi ndikugwiritsira ntchito bar (kapena kugundana) masentimita angapo pamwamba pa chifuwa . Kusunga thumba kumalumikiza, kutulutsa ndi kukankhira mmwamba pamwamba pokha popanda zitsulo zotseka. Lembani pansi ndi kubwereza kwa 16 kubwereza. Mukhoza kugwiritsa ntchito dumbbells ngati mulibe mabulosi othandizira.
7 - Mzere wa Barbell
Kusunga mabulosi (kapena zopopera), kutsogolo kutsogolo kuchokera kumchiuno ndi kubweretsa torso kufika madigiri 45 kapena kufanana pansi (zovuta), mawondo akuwerama pang'ono. Gwiritsani manja ndi kubweretsa zitsulo, kutenga minofu ya m'mbuyo (kumbuyo kwakumbuyo). Gwiritsani ntchito zipolopolo zanu zonse. Lembani pansi ndi kubwereza kwa 16 kubwereza.
8 - Zowonongeka
Lembani maso pa benchi kapena mpira (zovuta) ndikugwiritsira ntchito sing'anga mpaka chimphona cholemera kwambiri pamwamba pa chifuwa. Pewani msana wanu pa benchi ndi kugwiritsa ntchito kulamulira, pang'onopang'ono muchepetse kulemera kwa mutu wanu, manja apindika pang'ono, mpaka mutakhala ndi bench. Finyani kumbuyo kwanu kuti mutenge zolemetsazo kuti muyambire, kubwereza mobwerezabwereza 16.
9 - Mbali Yoyamba ndi Press Arnold
Kuyika zolemera pa chifuwa ndi zipilala zomwe zikuyang'aniridwa mkati, pita kumbali yowonekera kupita kumalo ochepa. Pamene mukuyendetsa phazi lamanja kumbuyo, sungani mikono yanu ndikusinthasintha. Lembetsani zolemera pamene mukupita kumanzere, mbali zina. Mukhozanso kuwonjezera kulumpha mmalo mwa sitepe kuti muwone zambiri. Bwerezani mobwerezabwereza 16.
10 - Iron Cross Squats
Kuyika zitsulo patsogolo pa ntchafu, kumeta pamene mukukweza zolemera mpaka kutsogolo kutsogolo. Tengani manja anu kumbali pamene mukuyimirira ndikuwatsitsa. Bwerezani mobwerezabwereza 16.
11 - Triceps Dips
Khalani pa benchi kapena mpando ndi manja otsalira pafupi ndi ntchafu. Sungani ndi kubweretsa mchiuno, koma muthamangitse benchi, mawondo akuwerama. Lembani pansi ndi kumunsi pansi (kukhala pafupi ndi benchi) mpaka mphutsi ndi madigiri 90. Sungani ndi kubwereza. Yambani miyendo kuti mukhale ndi mphamvu zambiri. Bwerezani mobwerezabwereza 16.
12 - Chida chimodzi chotchedwa Arm Triceps Pushups
Gona kumbali yako ya kumanzere, chiuno ndi mawondo atakanikizidwa. Lembani mkono wakumanzere kuzungulira nsoti kuti dzanja lamanzere likhale pa chiuno cholondola. Ikani dzanja lamanja pansi kutsogolo kwa inu, chikwangwani chofanana ndi thupi. Finyani ma triceps ndikukweza thupi lanu. Lowani ndi kubwereza musanayambe kusintha. Bwerezani mobwerezabwereza 8-10.
13 - Barbell Biceps Curls
Imani ndi chikwama chokwanira pambali pambali ya bar (kapena zopopera) patsogolo pa ntchafu, mitengo ya palmu kunja. Bend likulumikiza ndi kubweretsa zolemera ku mapewa (popanda kusuntha). Pewani mmbuyo ndi kubwereza mobwerezabwereza 16. Mukhozanso kugwiritsa ntchito kettlebell kapena dumbbell kuti mupange mapepala awa.
14 - Mapepala a Hammer Pamodzi Pamodzi
Muimirira, kwezani mwendo wakumanzere pansi ndikukhala pamtunda. Ndi mitengo ya kanjedza yomwe ikuyang'anila, ikani mapiritsi ndipo mubweretse zolemera pamapewa osasuntha. Pewani mmbuyo ndi kubwereza. Kwayi yotsatira, yaniyeni pa mwendo wina.