Sewero, Curl, ndi Press Zochita za Thupi Lathunthu

1 - Sewero, Curl ndi Press

Kuphatikiza maulendo amphamvu, ophatikizana mumakhalidwe anu adzakuthandizani kuphatikiza thupi lanu lonse, kumanga mphamvu, mphamvu ndi kukhazikika. Zojambulazo, zopiringa ndi zojambulazo ndizochita zolimbitsa thupi zomwe zimagwira miyendo, maziko, mikono, ndi mapewa mumagulu amodzi. Ichi ndi ntchito yopititsa patsogolo imene imafuna mphamvu ndi kulingalira. Tengani nthawi yanu ndi kuyamba ndi zolemera kwambiri kuti muzitha kuchita masewera olimbitsa thupi.

1. Gwirani zolemera zowoneka bwino ndipo imani pa phazi lamanja ndi phazi lamanzere kumbuyo kwako, kupumula pa chala.
2. Sewero lonse, kumakhudza zolemera mpaka pansi ndikukweza kumbuyo ndipo abs akugwirizanitsa.
3. Lembani zolemera mu mapuloteni a piritsi ndipo kenaka muzigwiritsanso zitsulozo ndikusindikizira zolemera pamene mukukankhira pamalo oima.
4. Pa gulu lakumwamba, pitirizani kutsindika pa mwendo wamanja.
5. Pewani zitsulo ndikubwezeretsanso kusunthira kwa 10-16 musanayambe kusintha.
6. Zitha zonse 1-3.

2 - 360 Plank

Chimodzi mwazimene ndimakonda thupi lonse lapansi, mapulogalamu 360 ndi olimba komanso osokoneza chifukwa mukuchoka poima pampando wapamwamba ndi mizere ingapo mmenemo. Kusuntha kumeneku kumagwira ntchito minofu yambiri, kuphatikizapo miyendo, abs ndi kumbuyo. Muyenera kugwira ntchito kuti mumvetse izi, choncho samalani ndi kusuntha uku ndi kuyamba ndi zolemera kapena zolemera pamene mukukwaniritsa mawonekedwe anu.

1. Gwirani zolemera pa dzanja lirilonse ndi kupita kumanzere, kupumphuka kutsogolo ndi mwendo wakumanzere (mwendo wakumanja uli wowongoka) pamene mutenga cholemera ku dzanja lamanja pansi. Muyenera kukhala mumtunda wa wothamanga ndi mkono wakumanzere.
2. Ikani dzanja lamanzere pansi (mutagwira zolemera) pamene mutenga mwendo wakumanzere kubwalo.
3. Gwiritsani mzere wolemera kumbuyo ndikuyenda patsogolo ndi mwendo wamanja.
4. Imani ndi kuyang'ana kumbuyo kwa chipindacho.
5. Bweretsani mndandandawu, kamodzinso kutentha kumanzere, kusunthira mu thabwa ndi kukweza dzanja lamanzere kukhala mzere pamene mukupita patsogolo ndi mwendo wamanja.
6. Pamapeto pake, uyenera kuyang'ananso kutsogolo, pokwaniritsa mapupa, mapulani ndi mizere.
7. Gwiritsani ntchito mabwalo 4 musanapite kumbali ina ndikuyamba kupuma ndi mwendo wanu wakumanja poyamba.

3 - Kuyenda Knee Lunge

Zochita zolimbitsa thupizi ndizabwino kuti tigwiritse ntchito thupi lonse ndi kayendetsedwe kamene timapanga tsiku ndi tsiku - kukwera mmwamba kuchokera pansi. Kusunthika kumeneku kudzakuthandizani kuti mupange kuyenda, kusinthasintha ndi kukhazikika panthawi yomweyo. Kusenza kulemera kumapangitsa kuti kukhale kovuta kwambiri, kotero kuyamba ndi kulemera koyambirira mpaka mutayamba kumverera chifukwa cha kusuntha. Mudzafunanso ntchito yofewa, yofiira pa ntchitoyi ndipo mungafune kukhala ndi mpando pafupi ngati mukufuna thandizo lokwanira. Yesetsani kugwira ntchito yanu kuti musamuke popanda kugwiritsa ntchito manja anu.

1. Gwiritsani dzanja lamanja / kulemera kwake, mkono wowongoka pamwamba pa mutu.
2. Bwerera mmbuyo ndi phazi lolunjika kupita kumtunda, mutenge bondo mpaka pansi.
3. Tengani mwendo wakumanzere mmbuyo, ndikuwerama mpaka pansi pamene mukukhalabe wolemera. Mukuyenera tsopano kugwada ndi dzanja lamanja mmwamba.
4. Pita patsogolo ndi phazi lamanja ndiyeno phazi lamanzere kuti iwe uime, kulemera kwake kulibe pamwamba.
5. Bwerezani mobwerezabwereza 8 ndipo mutembenuzire kulemera kwa dzanja lina ndikuyamba kusuntha ndi mwendo wakumanzere kwa ma 8 ena.

4 - Kufa ndi Kuwonjezera kwa Leg ndi Press Over Press

Izi ndizomwe zimayenda mozungulira thupi lomwe limagwiritsa ntchito hamstrings , glutes, mphuno zothamanga , quads , biceps ndi mapewa, onse mu gulu limodzi loyenda. Kuika malire ndizovuta kwambiri, choncho yambani ndi zolemera kuti musunthire pansi ndikuchita mbali iliyonse ya kusuntha musanayambe kuziyika palimodzi.

1. Gwiritsani zolemera pamaso pa ntchafu ndikuyika kulemera kwanu kumanzere.
2. Lembani kuchokera m'chiuno ndipo muchepetse zolemera pansi (kumbuyo molunjika) mutakweza dzanja lanu lamanja kumbuyo kwanu kuti mufike pamtunda, phazi limasinthasintha.
3. Bwererani mmbuyo pamene mukugwedeza mwendo wakutsogolo, ndikugwada kuti muzitha msinkhu ngati mukupanga biceps curl.
4. Lonjezani mwendo wakumanja molunjika momwe mungathere pamene mukukweza zolemera.
5. Lembani pansi ndi kubwereza, kupitiliza ndi wakufa, kulumikiza mwendo ndi kukanikiza kwa 8-10 kubwereza kumbuyo kwa mwendo wakumanzere musanabwererenso kumanja.

5 - Pushup Plank ndi Row

Pushup plank ndi mzere ndi zochitika zolimbitsa thupi zolimbana ndi minofu yambiri kuphatikizapo chifuwa, mapewa, triceps, mmbuyo, ndi pachimake. Pogwiritsa ntchito pushup mwatsatanetsatane, mumagwiritsa ntchito chifuwa ndi kumbuyo mukamanga mphamvu, mphamvu ndi nthawi yopulumutsa. Izi ndi zovuta zolimbitsa thupi, choncho yambani ndi zolemera zolemera ndikusintha pogwiritsa ntchito mawondo anu ngati mukufunikira. Mukhoza kupangitsa kuti zikhale zovuta pakuchita kusunthira pansi. Gwiritsani ntchito miyeso ya hex kapena mitundu ina ya zolemera zomwe sizidzapitirira.

1. Lowani pamalo okhwima pa sitepe kapena pamwamba pazanja ndi manja akunyamula zitsulo zapakati pa mbali.
2. Gwiritsani ntchito pushup mwatsatanetsatane, kusungira kumbuyo kwanu ndi kumbuyo.
3. Yesetsani kulowa mu thabwa ndikugwira mwachidule.
4. Kugwira ntchito kuti chiuno chanu chikhale pansi komanso chokhala pansi, yesani kulemera kwake.
5. Lembani pansi ndi kubwereza, mizere yosanthana kumbali iliyonse kwa 1-3 seti ya 8-16 kachiwiri.
6. Mutha kutenga mapazi anu mozama kuti mukhale maziko olimba.

6 - Kuphwanyidwa Mphindi ndi Simba

Mzere wakupha ndi squat ndizochita masewera olimbitsa thupi. Mukuyamba ndi kuwonongeka, komwe kumawombera ming'alu, kumagwedeza ndi kumatsitsa mmbuyo, kutsatiridwa ndi mzere, womwe umalowera makoswe. Pambuyo pake, mumapanga squat ndi kutsogolo kutsogolo, komwe kumaphatikizapo quads ndi mapewa, kupanga izi kukhala thupi lalikulu thupi zolimbitsa thupi. Ngati muli ndi mavuto ambuyo, mungafune kupewa kutsogolo kutsogolo pa squat, zomwe zingawonongeke.

1. Gwiritsani kulemera kwapakati kumanja ndi kumapeto kuchokera m'chiuno, kusunga nsana, kukhala chiwonongeko .
2. Pansi pa kayendetsedwe kake, tambani kulemera kwake, kugwedeza mphambano ndi kuwabweretsa ku msinkhu.
3. Lembetsani kulemera kwake ndi kuweramitsa mawondo pamene mukukweza kulemera kwa msinkhu. Gwiritsani ntchito masewera olimbitsa thupi.
4. Imani, kuchepetsani kulemera kwake ndi kubwereza kuwonongeka, mzere ndi masewera a 1-3 maselo 8-12.

7 - Arm Squat ndi Swing okha

Mbalame imodzi yokha ndi kupalasa ndibwino kwambiri thupi lonse lomwe limagwira m'chiuno, ntchafu, glutes, mikono, ndi pachimake. Ngati mumagwiritsa ntchito kulemera kolemera, kusunthika uku kudzakweza mtima wanu, ndikupanga kuchita masewera olimbitsa thupi. Chifukwa ichi ndi ntchito yogwira ntchito yomwe ikugwiritsidwa ntchito mwamphamvu, yesetsani kusuntha ndi kulemera kwake ndipo onetsetsani kuti mukulowetsa abs kuti musamavulaze msana wanu.

1. Imani ndi phazi-m'lifupi mutali ndi kulemera kwa dzanja lamanja.
2. Sewerani pansi, kumbuyo kumbuyo ndikuwongolera, ndi kusuntha kulemera pakati pa mawondo.
3. Pamene mukuyimirira, muthamangitse kulemera kwake, mutambasule dzanja.
4. Lembetsani kulemera kwake ndi kubwereza kwa maselo 1-3 a 8-16 kubwerera kumbali iliyonse.

8 - Arm Yoyamba Yoyera ndi Mauthenga

Dzanja limodzi loyeretsa ndi kulumikiza ndi thupi lonse lomwe limayang'ana pamunsi, pamutu, ndi m'mapewa. Pochita izi kusuntha mkono umodzi panthawi, maziko amayenera kugwira ntchito mwakhama kuti thupi lanu likhale losasuntha ndipo kuphatikiza kwa kayendetsedwe kake kumapangitsa mtima wanu kuthamanga komanso thupi lanu likhale lotentha. Ngati muli ndi mavuto a pamapewa, mungafune kudumpha masewerowa kapena kusunthira ndi makina apamwamba.

1. Imani ndi phazi-m'lifupi padera, mutagwira kulemera kwa dzanja lamanja.
2. Sewerani pansi kukhudza kulemera kwake pansi ndi kumbuyo kumbuyo, osalowerera ndi mawondo kumbuyo kwa zala zakutsogolo.
3. Pewani mmbuyo, kukokera kulemera kwake mu mzere umodzi.
4. Mu gulu losalala, pewani mmutu ndi kulemera kwake ndi kukanikiza kulemera kwake.
5. Lembetsani kulemera kwake ndi kubwereza kwa maselo 1-3 a 8-16 kubwerera kumbali iliyonse.

9 - Kumbuyo Lunge Ndi Mpikisano wa Double Arm

Pakhomo lakumbuyo lomwe lili ndi mzere wawiri ndi mkono womwe umakupulumutsani nthawi yogwiritsira ntchito glut, chiuno ndi ntchafu komanso kumbuyo. Pogwiritsa ntchito masewerowa mumabwereranso kumalo osunjika ndi kumangirira mikono, ndikuwongolera makoswe. Ngati muli ndi vuto lakumbuyo, mungafune kudumpha masewerawa kapena kugwiritsa ntchito zolemera.

1. Gwirani zolemera pa dzanja lirilonse ndi kubwerera mmbuyo ndi mwendo wakumanja kumbuyo kumbuyo. Msola wammbuyo uyenera kukhala wolunjika, bondo lakumbuyo kuseri kwa chala.
2. Langizo lochokera m'chiuno, kumbuyo kumbuyo, ndikukweza mzere mpaka pamzere.
3. Lembetsani zitsulo ndikubwezereranso ku malo oyambira ndikubwezeretsanso zonse musanayambe kusintha.
4. Gwiritsani ntchito mapepala okwana 1-3 mpaka 8-16.

10 - Mbali Yolumikizana ndi Triceps Extension

Mbali yowonjezeredwa ndi kutambasula kwa triceps ndizochita masewera olimbitsa thupi, zomwe zimakulolani kuti muzigwira ntchito ya pansi ndi triceps muzochita imodzi yogwira ntchito. Chinsinsi cha kusunthira uku ndikutuluka kumbali yampingo, kumakhala chitende chachitsulo kuti chigwiritse ntchito glutes ndikukweza dzanja kumbali.

1. Yambani kusuntha ndi mapazi palimodzi, mutagwira zolemera mu dzanja lamanzere ndi chigoba chowongolera.
2. Tengani phazi lalikulu mpaka kumalo amkati. Dzendo lanu lakumanzere liyenera kukhala lolunjika ndipo phazi lanu lamanja likuwerama (phazi likuyang'ana kutsogolo).
3. Khala chidendene cha phazi lamanja ndikutsamira pang'ono (kumbuyo kwake) pamene iwe ukuwongolera dzanja lamanzere, ndikulikulitsira kumbali.
4. Lembani mkono ndi kubwereranso ku malo oyambira, mutsirizitse mapepala onse musanasinthe mbali.
5. Gwiritsani ntchito mapepala okwana 1-3 mpaka 8-16.

11 - Burpe ndi Renegade Row

Ngati mukufuna kugwira ntchito minofu yambiri ndikupeza bonasi yotentha, ntchitoyi ndi yabwino kwambiri. Zimagwirizanitsa burpee, plank, dumbbells mizere ndi bentknee kufalift kwa thupi lathunthu, thupi lonse. Chenjezo : Chifukwa chakuti mukunyamula zolemera pamene mukuimirira, kumbuyo kwanu kumakhala kovuta. Kuika mchenga wanu pansi ndipo msolo wanu woongoka (wosadulidwa) ungathandize kuteteza msana wanu. Yambani ndi zolemera zoyezera kuti muzichita kapena kusunga zolemera pansi osati kuzisintha monga kusintha.

1. Imani ndi miyendo yonse ndikugwira zolemera mu dzanja lililonse.
2. Sewera pansi, kumangirira pansi, mfuti molunjika ndi mapewa kumbuyo.
3. Ikani zolemera pansi pansi pa mapazi anu ndi sitepe kapena gumirani mmbuyo muzithunzi zazikulu.
4. Gwira udindo umenewo, manja akugwira zolemera, miyendo yowongoka kapena mawondo pansi (asinthidwa).
5. Mzere wina wosasunthika kumbali iliyonse, kusunga malo ake m'chiuno.
6. Pewani mmbuyo kapena kutsogolo mapazi kumbali yambiri ya zolemera, kukumbukira kugwa pansi kwambiri (kachiwiri, kumbuyo molunjika, m'chiuno kumbuyo) kuti mutenge zolemera pamene mukuyima.
7. Pewani kumbuyo.
8. Siyani zolemera pansi nthawi yonse kuti musinthe.
9. Bwezerani ma seti 1-3 a 8-16 kachiwiri.

12 - Mbali Lunge ndi Mzere Wokongola

Zochita zolimbitsa thupizi ndizabwino kugwira ntchito m'munsi ndi m'thupi mwakuchita chimodzi. Chofunika ndicho kuyang'ana pa mawonekedwe ndi mbali ya mbali, onetsetsani kuti mumatumizira kumbuyo ndipo musapeze kukanikiza kwambiri pa bondo. Pitirizani kusuntha pang'onopang'ono ndi kulamulidwa ndi kupuma ndi ntchito iliyonse. Yambani ndi kulemera kwapang'onopang'ono kapena kulemera kochita musanakhale wolemera kwambiri.

1. Yambani ndi mapazi limodzi, zolemera mu dzanja.
2. Tengani mozama kwambiri kupita kumanja ndi kuweramitsa bondo kukhala pambali.
3. Pumulani kwa mphindi ndipo onetsetsani kuti mwendo wanu wakumanzere uli wolunjika, zala zakutsogolo zikulozera, chiuno kumbuyo ndi kubwerera molunjika.
4. Ganizirani pa kukankhira chidendene pamene mukuyendetsa mapazi pamodzi.
5. Chitani mzere wolunjika, ukubweretsa zitsulo kuti zifike pamtunda, zolemera pa chifuwa cha chifuwa.
6. Pewani zitsulo ndikuyendetsa mbali kumanzere.
7. Bweretsani mndandanda wonse wa masekondi 1-3 a 8-16 kachiwiri.

13 - Pivot Squat ndi Curl ndi Dothi lopukuta

Ntchitoyi ndi imodzi mwazimene ndimakonda kuti ndizigwira ntchito kumtunda komanso m'munsi. Mumagwiritsira ntchito Gliding Disc, kapena pepala la pamapepala, pansi pa phazi limodzi kuti mutenge thupi likhale lolowera. Ndipo mukabweranso mumapeza timapepala tomwe timakhala ndi zida imodzi. Izi ndithudi ziyesa kuyendetsa kwanu ndi kulingalira, nanunso.

1. Imani ndi phazi lamanzere pa Chipangizo cha Gliding, mbale ya pepala kapena thaulo (ngati muli ndi mtengo wolimba).
2. Yambani mu malo ochepa, dzanja lamanja likugwiritsira ntchito chithunzithunzi.
3. Pivot pa Gliding Disc ndiyeno mutenge phazi labwino kumbuyo kochepa, ponyani kulemera kwake.
4. Kambiranani mobwerezabwereza, kubwezeretsa phazi lamanzere kupita kumbuyo kutsogolo ndikukweza dzanja lamanja mu biceps curl.
5. Bwerezerani masentimita osakaniza pivot ndi mapiritsi a pivot kwa mapepala 1-3 a 8-16 kubwereza ndi kubwereza kumbali inayo.
6. Onetsetsani kuti mimbayo ikhale yowongoka, yofufutika ndi kutumizira mchiuno ngati mukuthira kuti musamawombere maondo.

14 - Squat ndi Overhead Press

Mbalame yokhala ndi makina apamwamba ndizochita masewero olimbitsa thupi nthawi zonse. Izi zimayenda bwino pamodzi, kukulolani kuti mutembenuke kuchokera ku squat kupita ku makina apamwamba.

1. Imani ndi mapazi pambali ya mchiuno mosiyana.
2. Gwirani zitsulo pamwamba pa mapewa, zitsulo zokongoletsedwa ndi mitengo ya kanjedza zikuyang'anani wina ndi mzake.
3. Kusunga zolemera kumadutsa pamwamba pa mapewa, kuchepetsa mu squat.
4. Gwiritsani ntchito khungu lanu kuti likhale loyendetsa bwino.
5. Sungani mu zidendene kuti muimirire ndikukankhira zolemera.
6. Lembetsani zitsulo ndikubwezeretsanso masiteji 1-3 a 8-16.

15 - Masewero Otsamira ku Arnold Press

Ichi ndi chimodzi mwa machitidwe omwe samaoneka ngati ochuluka mpaka mutayesa. Ndiye mukuzindikira kuti ndi magulu angati a minofu omwe amagwira ntchito, kuphatikizapo thupi ndi mapewa.

1. Yambani ndi mapazi pamodzi, zolemera pamaso pa chifuwa ndi mitengo ya kanjedza yomwe ikuyang'aniridwa.
2. Yambani kupita kumanja kupita ku squat pamene mukukankhira zolemera pamwamba, ndikuyendetsa kuti mazenera aziwonongeke.
3. Sinthirani zolemera pamene mukuyenda palimodzi.
4. Bwerezani kumbali ina, mbali zotsatila kwa 1-3 maselo 8-16.
5. Kuti mupeze vuto lenileni, yesetsani kudumphira squat mmalo mopita kunja.