Vuto lakuthamanga lapansi la thupi liri ndi pang'ono ponse. Pali zochitika zosiyanasiyana zamagetsi zomwe zimayang'ana pachifuwa, mmbuyo, mapewa ndi manja, ndipo zimalowa mkati mwazigawo zochepa, zomwe zimapangitsa kuti mtima wanu ufike pamtunda ndikusunga makilogalamu. Mukamachita zonse muyendedwe yoyendayenda, kugwira ntchito mwakhama kumayenda mofulumira ndikusunga mtima kuti mupite motentha mafuta a bonasi.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Zojambula zosiyanasiyana zolemera, zithunzithunzi, kutsutsa gulu, med ball, ndi sitepe.
Bwanji
- Wotentha kwa mphindi 5-10 ndi cardio yochepa.
- Gwiritsani ntchito masewerawa mu dera lililonse, wina ndi mzake ndi kupuma pang'ono kapena kopanda phindu.
- Pangani 1 dera lamasewera ochepa, kapena maulendo awiri kapena ochulukirapo kwa ntchito yayitali, yolimbikira kwambiri.
- Gwiritsani ntchito kulemera kokwanira kapena kukana kotero kuti mutha kungomaliza chiwerengero chomwe chimaperekedwa.
1 - Chigawo Chachifuwa - Mapiri Amapiri
Mu malo amodzi, pembedzani maondo ndi kutuluka mwamsanga momwe mungathere, kusinthana mbali. Gwirani zala zazing'ono pansi kuti muthamanga kapena kuziika mlengalenga. Bwerezani masekondi 60.
2 - Pushups ndi Med Ball Mapulogalamu
Lowani pambali pa mawondo (zosavuta) kapena zala zazing'ono (zovuta kwambiri) ndikuyika dzanja limodzi pa mpira wa mankhwala ndi wina pansi. Gwiritsani ntchito pushup, pewani mmbuyo ndikuyendetsa mpira kudutsa pansi kupita kumalo ena. Chitani zonse zomwe mungathe mu masekondi 60.
3 - Mauthenga a Chifuwa Pachifuwa Pogwiritsa Ntchito Lunge Lamulo
Ndi gulu lomwe limagwiritsidwa ntchito pamsana wa chifuwa kumbuyo, pita kutsogolo kupita kumtunda pamene iwe ukukankhira dzanja limodzi patsogolo pa chifuwa. Bwerera mmbuyo kuti uyambe ndi kubwereza kubwereza 16 kumbali iliyonse.
4 - Kubwerera Dera - Jumping Jacks Ndi Kutsutsana Band Lat Akukoka
Gwiritsani ntchito gulu lakumenyana m'manja. Pamene mukudumpha mapazi, bweretsani mikono kumbali zonse, kupanikizira kumbuyo. Dulani mapazi mmbuyo palimodzi, mutenge mikono. Bwerezani masekondi 60.
5 - Kumbuyo kwa Lunge ndi Double Arm Row
Gwirani zolemera zolemera-zolemera ndi kubwerera mmbuyo ndi mwendo wakumanja mulowetsa mwendo wolunjika. Lembani mtsogolo kuchokera m'chiuno, kubwereranso pansi, ndi kukoka mitsuko iwiri. Pansi, kumbuyo kuti muyambire ndi kubwereza 16 kubwereza pa mwendo uliwonse. Pogwiritsa ntchito mwamphamvu, kwezani mwendo wakumbuyo nthawi imodzimodziyo.
6 - Barbell High Row
Gwirani mabulosi ndi manja lonse ndipo mubwere kutsogolo mpaka kumbuyo kuli kufanana ndi pansi, abs akugwira ntchito ndi kubwerera . Finyani kumbuyo kumbuyo kuti mutenge kulemera kwa chifuwa. Lembani pansi ndi kubwereza mobwerezabwereza 15. Sungani zolimba ndi kugwadira mawondo ngati mukufunikira kuti muthandizire kumbuyo.
7 - Mbali Yolumikizana Ndi Mzere Wodzimangirira
Ndi kulemera kwa dzanja lamanzere, tulukani mpaka kumalo, mutenge kulemera kwake pansi. Lembani mzere wolemetsa pamene mutukula mwendo wakumanja ku phazi la kumapazi. Bwerezani mobwerezabwereza 15 ndikusintha mbali.
8 - Kulimbana Ndi Kulimbana Kwambiri
Kwezani bondo lakumanzere mmwamba ndikupita kumbali pamene mukubweretsa mbali ya kumanzere, pofera zoletsedwa. Pita pansi ndi phazi lamanzere ndikukankhira ndi ufulu, samalani kuti musagwedeze bondo. Bwerezani masekondi 30 ndikusintha mbali.
9 - Mbali Yofiira Ndi Pulogalamu ya 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 - Kulemera Kwambiri ndi Kusambira
Imani muzithunzi zovuta ndikugwiritsira ntchito kulemera kwamphamvu. Sungunulani zolemerazo ndikukweranso pamwamba pake. Pumulani pamwamba ndipo pang'onopang'ono kuchepetsa kulemera kwa chiwerengero cha 4. Bwerezani mobwereza 12 kumbali iliyonse.
11 - Mbalame ya Iron Cross
Kuyika zitsulo patsogolo pa ntchafu, kumeta pamene mukukweza zolemera mpaka kutsogolo kutsogolo. Tengani manja anu kumbali pamene mukuyimirira ndikuwatsitsa. Bwerezani mobwereza 12.
12 - Biceps Circuit - Pamwamba Pamwamba Pang'onopang'ono
Gwiritsani kulemera mu manja onse awiri ndi kuyima pambali pa sitepe kapena nsanja yokhala ndi phazi lamanja. Yambani kuima, kukanikiza kulemera kwake ndikudutsa kumbali inayo, kusiya phazi lamanzere pamwamba pa sitepe ndikuchepetse kulemera kwake. Pitirizani kupita pamwamba, kuwonjezera kulumpha mwamphamvu kwambiri ngati mukufuna. Bwerezani masekondi 60.
13 - Barbell Curls - Crazy 8's
Gwirani mabulosi ndi manja mapewa-m'lifupi palimodzi ndi kukweza kulemera kwake kumapeto. Lembani pansi ndi kubwereza mobwerezabwereza 8 kenaka mutenge kulemera kwake, pokhapokha mubweretseni mpaka kumapeto kwa 8. Khalani ndi zitsulo 8 zokwanira.
14 - Cholembera Chamadzi ndi Mphamvu Yamphamvu
Gwiritsani zolemera zolemera mmanja onse awiri. Sungani zitsulo mobwereza pang'ono pamene mukudula, ndikupangira zojambulazo pamtambo wonyundo panthawi yochepa. Imani pamene mukuchepetsa zolemera ndikubwezeretsanso nthawi 12.
15 - Triceps Dera - Aphungu a Ice
Yambani pamalo amodzi ndi kulumphira mumlengalenga, kuyendetsa mkono wakanja mozungulira ndikupunthira pamene mukuyenda. Ikani mlengalenga kachiwiri, nthawi ino ikudutsa pansi ndi mkono wakumanzere. Pitirizani kusinthana mbali pamasekondi 60.
16 - Mapulosi Ndi Mapulogalamu Amtengo
Khalani pa sitepe kapena mpando, manja pafupi ndi mapewa, mawondo akuyendetsa. Chotsani phazi ndikugwedeza mitsukoyo. Pamene mukukweza, yanizani mwendo wamanja, mutenge chala chakumanja ndi dzanja lanu lamanzere. Lembani pansi ndi kubwereza kumbali ina, kusinthana mbali kwa masekondi 30-60.
17 - Kunama Zovuta Zowonjezera
Lembani pabedi kapena pansi ndikugwiritsira ntchito zolemera pamapewa, mitengo ya kanjedza ikuyang'anizana. Lembani zitsulo ndi kuchepetsa zolemera kumakutu. Bwererani kumbuyo ndikubwezeretsanso kubwereza 16.