Maphunziro otsikawa amapereka njira yabwino yowonjezeramo mwamphamvu ndi kutopa minofu ya glutes, chiuno ndi ntchafu ndi maphunziro a piramidi . Pulogalamuyi, mutha kudutsa mndandanda wambiri, kuyambira ndi kulemera kwapafupi ndi kupitirira pamwamba pa malo anu oyambirira. Kwa maselo otsatila, mudzawonjezera kulemera pamene mukuchepetsanso. Kwa masewero atatu oyambirira, mutha kukwera ndi kutsika mapiramidi, ndikukutengerani masentimita asanu pa masewera olimbitsa thupi. Pa masewero atatu omaliza, mumangoganizira za kukwera mapiramidi kwa maselo atatu pa masewera olimbitsa thupi.
Mungafunike kuyesera ndi kulemera kwake komwe mungagwiritse ntchito payekha. Ganizirani posankha kulemera kumene mungakhoze kukweza pa chiwerengero chofunikanso.
Kusamala
Onaninso dokotala musanayese ntchitoyi ngati muli ndi zovulazidwa, matenda kapena zinthu zina komanso kusintha masewera olimbitsa thupi.
Zida Zofunika Pogwiritsa Ntchito Thupi Lalikulu la Piramidi
- barbell ndi osiyanasiyana olemedwa mbale
- zojambula zosiyanasiyana zolemera
- sitepe kapena staircase
- mapepala a pepala.
Momwe Mungapititsire ku Thupi lakumsika la Pyramid
- Sungani ndi 5-10 mphindi ya cardio
- Pa zochitika zonse, sankhani maselo atatu a zolemera - kuwala, umodzi ndi wina wolemera. Lamulo lachimake ndilokulitsa zolemera polemera mapaundi 5 mpaka 20, malingana ndi msinkhu wanu wathanzi ndi ntchitoyi
- Gwiritsani ntchito piramidi iliyonse, kuonjezera kulemera kwa seti iliyonse ndikupumula masekondi 30-60 pakati pa maselo
- Zowonetsera zitsanzo zimasonyezedwa pa zochitika zonse koma kusintha mogwirizana ndi msinkhu wanu
- Zomwe zimakhala zopanda pake ngati mulibe mabulosi
1 - Magulu a Barbell
Imani pamapazi paphewa padera, kupumula mabulosi pamapewa. Lembani m'munsi mwa squat, kuwerama mawondo kumbuyo kwa zala zazing'ono ndi abs. Gwirani mu zidendene kuti muime ndi kubwereza.
Ikani 1 - 35 lbs x 12
Ikani 2 - 45 lbs x 10
Ikani 3 - 50 lbs x 8
Ikani 4 - 45 lbs x 10
Ikani 5 - 35 lbs x 8
2 - Kufa
Imani ndi phazi-m'lifupi padera, mawondo akuwerama ndikugwira zolemera pamaso pa ntchafu. Pambuyo pake, mapewa abwerere ndipo asalowemo, nsonga kuchokera m'chiuno ndipo uchepetseni kulemera kwa momwe mumasinthira. Nyamuka, pinyani glutes.
Ikani 1 - 20 lbs x 12
Ikani 2 - 25 lbs x 10
Ikani 3 - 30 lbs x 8
Ikani 4 - 25 lbs x 10
Ikani 5 - 20 lbs x 8
3 - Barbell Lunges
Ikani mabulosi aakulu pa mapewa ndipo mutenge phazi lamanja, kumanzere kumbuyo kumbuyo. Kusunga kubatizidwa, kuweramitsa mawondo ndi kutsikira kumtunda, kusunga bondo lakumbuyo kuseri kwa chala. Pansi pomwe mungathe popanda kugwira bondo kumbuyo. Bwezerani kuti muyambe ndi kubwereza zonse zomwe mumasintha musanasinthe magawo.
Ikani 1 - 20 lbs x 12
Ikani 2 - 25 lbs x 10
Ikani 3 - 30 lbs x 8
Ikani 4 - 25 lbs x 10
Ikani 5 - 20 lbs x 8
4 - Khwerero Ups
Gwirani zolemera pa dzanja lirilonse ndikuyika phazi lamanja pa sitepe kapena sitepe yachiwiri ya masitepe othamanga. Lowani mu squat ndikukankhira chidendene cha phazi lamanja ndikukwera, pang'onopang'ono kugwira phazi lamanzere pa sitepe. Bweretsani phazi lakumanzere ndikubwezeretsanso kuti musinthe.
Ikani 1 - 12 lbs x 12
Ikani 2 - 15 lbs x 10
Ikani 3 - 20 lbs x 8
5 - Wambiri Squat
Gwiritsani zolemera pamapiko apamwamba kapena kumbali zanu ndipo muime ndi mapazi ochuluka kusiyana ndi oyenerera, zala zazing'ono pamapiko a 45 digiri. Kuweramitsa mawondo ndizitole, pang'onopang'ono kutsika mu squat. Gwirani mu zidendene ndikuyang'ana pa ntchafu zamkati pamene mukukankhira kumbuyo kuti muyambe.
Ikani 1 - 15 lbs x 12
Ikani 2 - 20 lbs x 10
Ikani 3 - 25 lbs x 8
6 - Kutsetsereka Mbali Lunge
Ikani mbale ya pepala pansi pa phazi lakumanzere ndikugwirani kulemera kwa dzanja lamanzere. Ikani kulemera kwa mwendo ndikuweramitsa bondo pamene mutsekereza phazi lamanzere kumbali, kumanja kumanzere. Mukamawombera pansi, mutayang'ana bondo kumbuyo kwa zala zazing'ono, mutenge pansi ndikugwira pansi. Bwererani mmwamba, mutayendetsa phazi lamanzere pamene mukuima. Bwezerani maulendo onse musanasinthe mbali.
Ikani 1 - 15 lbs x 12
Ikani 2 - 20 lbs x 10
Ikani 3 - 25 lbs x 8