Kuchita thupi kotsika ndi kulimbikitsa mphamvu kumaphatikizapo zochitika zosiyanasiyana zomwe zimayang'ana kugwiritsira ntchito, ziuno, ntchafu, abs, ndi kumbuyo. Zochitazo zimagawidwa mu tri-sets, ngakhale kuti pali kwenikweni machitidwe 4 pa seti iliyonse, kuphatikizapo zitatu zochepa thupi zimayenda ndi chimodzi choyamba kusuntha.
Ndondomeko zimasintha kuchokera ku masewera olimbitsa thupi mpaka kuchita masewero olimbitsa thupi ndipo zimaphatikizapo kuphunzitsidwa pang'onopang'ono, zolemetsa, zozizira zofulumizitsa ndi zovuta zomwe zimayesayesa bwino, mphamvu, ndi kukhazikika.
Maphunziro apakati ndi apamwamba adzapindula kwambiri ndi ntchitoyi.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Zojambula zosiyanasiyana zolemera, zamatumizi, mpira wa masewera olimbitsa thupi , sitepe kapena staircase ndi gulu loteteza .
Momwe Mungapangire Thupi Lalikulu ndi Mphamvu Zolimbikira Ntchito
- Yambani ndi mpweya wa mphindi 5 mpaka 10 wa kuwala kwa cardio (kuyenda kumalo, ndi zina zotero)
- Pangani sewero lirilonse kamodzi kuti mupange mwachidule kapena nthawi 2-3 kuti mupange masewera olimbitsa thupi
- Pumula masekondi 30-60 pakati pa tri-sets
- Sinthani zochita masewera kuti mugwirizane ndi msinkhu wanu ndi zofuna zanu
1 - Kutentha - Kuthamanga Maso ndi Kugonjetsa
Kuyika zolemera-zolemetsa zolemera kwambiri pamapewa, ochepa kwambiri momwe mungathere ndi kuchita 3 pang'onopang'ono, kumangobwera kumene. Pa 4 th pulse, imani ndi kukankhira zolemera pamwamba. Bweretsani mndandanda wa maulendo 12.
2 - Sungani-yesani 1 - Mabwalo a Barbell
Imani pamapazi paphewa padera, kupumula mtolo wolemera pa mapewa. Lembani m'munsi mwa squat, kuwerama mawondo kumbuyo kwa zala zazing'ono ndi abs. Bwererani kumbuyo ndikubwereza mobwerezabwereza 12.
3 - Otsani-1 - Malo Otsitsira
Gwirani zolemera zolemera pambali kapena pamapazi, mapazi amagawanikana. Lembani pansi pa squat, gwirani malo pansi pambali zinayi, ndipo yesani kumbuyo kuti muyambe. Bwerezani mobwerezabwereza 8.
4 - Yambani Pake 1 - Mapulani a Pyramid
Yambani mu malo apulumu pamadzulo. Gwiritsani ntchito mchiuno kumapeto kwa denga ndikukhala kumbuyo (monga kutsogolo kwa 'v') ndipo pang'onopang'ono chitanizitseni zidendene pansi. Gwirani mwachidule, bwererani ku plank yanu ndi kukankhira mmwamba manja. Gwirani zowerengeka pang'ono ndikukankhira galu wakugwa pansi, kutambasula zidendene pansi ndi chifuwa mosamala m'manja. Bwererani mu plank yanu, mutsika pansi mpaka kumapiri ndi kubwereza lonse mndandanda 3-4 nthawi.
Bwezerani Zokonzekeratu Patukani 1
5 - Patulikani 2 - Pambuyo ndi Pambuyo Lunge
Kugwira zolemera zolemera-zolemetsa, yambani kumbuyo kwa mwendo kutsogolo kupita kumtunda. Bwezerani kuti muyambe, mutakweza bondo lakumanzere kuti muzitha msinkhu ndipo mwamsanga mutabwerera mmbuyo mwendo womwewo ndi mwendo womwewo. Bwerezani mobwerezabwereza 10 ndikusintha mbali.
6 - Yambani Pachiwiri 2 - Mabokosi a Barbell
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 mobwerezabwereza 12 musanasinthe mbali.
7 - Sungani Zachiwiri - Zigawenga Zagawanika
Imani pafupi mamita atatu kutsogolo kwa sitepe kapena nsanja ndikuyika phazi lakumanzere pa sitepe. Kuika cholemera kumbuyo kwa mwendo, kugwada mawondo ndikukwera m'mwamba mpaka bondo lakumbuyo lili pafupi mbali ya 90 digiri. Gwiritsani kutsogolo kwa chidendene kuti muimirire ndi kubwereza mobwerezabwereza 12 musanasinthe mbali.
8 - Patulikani 2 - Dulani ndi Knee Bends
Yambani mu malo apulumu, pa manja ndi zala. Kwezani phazi lakumanzere pansi ndikuweramitsa bondo, ndikulowetsa kuchifuwa. Loloka kumanzere kumapazi a kumanja, gwirani mwachidule, kenako bwererani kumbuyo kwa bondo. Bwererani kumbuyo kwa phazi lanu lonse ndikubwezeretsanso kumbali inayo. Fufuzani mobwerezabwereza 8. miyendo yoyenera ndi ya kumanzere).
Bwezerani Zokambirana Zachiwiri
9 - Sungani Zitatu - Njira Zowonjezera
Gwiritsani ntchito band kapena kulemera kwalemera, phazi lirilonse pa sitepe kapena sitepe yachiwiri ya masitepe. Lowani mu squat ndikukankhira chidendene cha phazi lamanja ndikukwera, pang'onopang'ono kugwira phazi lamanzere pa sitepe. Bweretsani phazi lakumanzere ndikubwezeretsanso nthawi 12 musanayambe kusintha.
10 - Patulikani 3 - Gawo Loyambira Ups
Imani pambali pa sitepe kapena nsanja ndikugwiritsanso chitoliro chachikulu m'manja onse awiri. Yambani pansi ndi mwendo wakumanja, mutsike mu squat ndi kumbuyo kumbuyo molunjika, msolo woongoka ndi abs. Pewerani mmbuyo ndi kubwereza mobwerezabwereza 12 musanasinthe mbali.
11 - Sungani 3 - Sliding Side Lunge
Ikani mbale ya pepala pansi pa phazi lakumanzere ndikugwira zolemetsa zolemera mu 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. Bwerezani mobwerezabwereza 12 ndikusintha mbali.
12 - Sungani 3 - Kusintha kwa mpira
Lembani pamataya ndi kuika mpira pakati pa mapazi. Lembetsani manja ndi miyendo mochepa momwe mungathere popanda kugwedeza kumbuyo, kenaka mubwezeretseni pakati, mutenge mpirawo m'manja. Gwiritsani manja ndi miyendo pansi mpaka pansi ndipo pitilirani, mutengere mpira pakati pa manja ndi mapazi kuti mutenge kachiwiri.
Bwezerani Zokambirana zitatu
13 - Tsimikizani 4 - Wotchedwa Knee Deadlift
Gwiritsani zolemera zolemera pamaso pa ntchafu ndi kuseketsa pansi mpaka ntchafu zikhale zofanana mpaka pansi, kubwerera kumbuyo ndi kumapeto. Ikani zolemera pansi ndikuimirira. Sewerani kumalo omwewo, kunyamula zitsulo ndikuyimirira, kubwereza mobwerezabwereza 12.
14 - Sakanizani 4 - Kufa
Imani ndi phazi lalitali-kupatulira, mawondo agwedezeke ndikugwiritsira ntchito machubu olemera kapena mabulumondi. Pambuyo pake, mapewa mmbuyo ndi osalowamo, kuchokera kumchiuno ndi kumtunda kwa thupi mpaka momwe mumasinthira. Dzukani, mukupukuta misozi yanu ndi kubwereza maulendo 12.
15 - Tchulani 4 - Kufa Kwamodzi Kumodzi
Langizo lochokera m'chiuno ndi kuchepetsa kulemera kwa pansi (kumbuyo molunjika) pamene mukukwezera mwendo wakumanja molunjika kumbuyo kwanu kuti mupite msinkhu. Gwiritsani ntchito mwendo wa kudzanja lamanja kuti mubwerere ndi kubwereza mobwerezabwereza 12 musanayambe kusintha. Yesetsani kuti phazi likhale losasunthika kuti lilimbikitse kusunga mchiuno.
16 - Pewani 4 - Yambani Ups
Pa maondo anu, khalani patsogolo pa mpira. Yambani mawondo ndi kubweretsa thupi mu malo apulumu. Gwiritsani ntchito masekondi 1-2, chepetsa mawondo ndikubwereza maulendo 12.