Pump It Up
Matenda a m'mwambawa ndi kusakanikirana kwakukulu komwe kumapangidwira minofu, mmbuyo , mapewa, biceps , ndi triceps m'njira zatsopano.
Pa gulu lililonse la minofu, mudzachita masewero atatu - zochita zosiyana zitatu zomwe zimapangidwa pambuyo pake. Mutha kupumula gululo la minofu pochita masewera osiyanasiyana a gulu la minofu, ndikupanga izi mofulumira, mwakhama kwambiri.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Zojambula zosiyanasiyana zolemera, zamatumizi, mpira wa masewera olimbitsa thupi, ndi sitepe kapena benchi.
Bwanji
- Wotentha kwa mphindi zisanu ndi zisanu ndi zisanu ndi ziwiri zozizwitsa zomwe zili pansipa
- Gwiritsani ntchito machitidwewo muyeso itatu iliyonse pambuyo pa ena ndi kupuma pang'ono kapena kopanda phindu.
- Gwiritsani ntchito kulemera kapena kukanika kuti muthe kungomaliza nambala yosankhidwa yopita
- Gwiritsani ntchito gawo limodzi la magawo atatu aliwonse kuti mupange zochepa pochita masewera olimbitsa thupi, kapena kubwerezerani nthawi yayitali
Tsatirani 1 - Pushups
Pa mawondo kapena zala zazing'ono, yesetsani 16.
Y Press Press
Lembani pa benchi ndi kugwira zolemera zazikulu zolemera ndi zitsulo zolemera. Yambani manja ndi kukanikiza zolemera ndi kutuluka pambali pangodya. Bweretsani zitsulo palimodzi pa chifuwa, pansi ndi kubwereza mobwereza 12.
Kuthamanga Kwambiri ndi Mapiko Apamwamba
Lembani pabedi ndikugwiritsira ntchito zolemera zolemera pa chifuwa.
- Lembetsani manja anu kuti musamalidwe msinkhu, gwedezani pang'ono.
- Bweretsani zitsulo mmbuyo, koma pang'onopang'ono kuti zolemera zikhale pamwamba pa m'chiuno.
- Lembetsani zitsulo mmunsi mwa ntchentche.
- Kenaka uwabwezeretseni pamutu.
Pitirizani kusinthasintha ntchentche yowonongeka ndi ntchentche yotsika yazing'ono 12.
Tsatirani 2 - Zilembedwa Zomangirira ndi Power Squat
Gwirani zolemera mu manja onse awiri ndikuwongolera mmbuyo pang'ono, kuwapangira zolemera kumapeto kwa nyundo ya nyundo pamene mukuchepetsetsa momwe mungathere. Imani pamene mukuchepetsa zolemera ndikubwezeretsanso nthawi 12.
Barbell Curls
Gwirani mabulosi aakulu ndi manja paphewa. Gwiritsani ntchito mankhwalawa kuti muchepetse kulemera kwa pamapewa, ndikuwongolera ziwalozo. Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri.
Makhalidwe Okhazikika
Khala pa phazi kapena benchi ndikugwira katundu wolemera mu dzanja lamanzere, chigoba chimalowa mkati mwa thido lakumanzere. Gwiritsani ntchito bicep kuti mukope kulemera kwake. Lembani pansi ndi kubwereza mobwerezabwereza 12 musanayambe kusintha.
Kupumula kwa masekondi 30-60 ndi kubwezeretsa Patulikani 1 ndi kuyeserera 2 kapena kupita ku Tri-Set next.
Tsatirani 3 - Barbell Row
Gwirani mabulosi kutsogolo kwa ntchafu, tipite patsogolo kufika pafupi madigiri 45 (kumbuyo kwake) ndipo finyani kumbuyo kuti mukoke mabulosi kumbali ya mimba. Tulutsani ndi kubwereza maulendo 12.
Mzere Wachikhalire
Malo osayendapo phazi kapena bondo pa benchi lolemera.
Thandizani thupi ndi dzanja lakumanzere pamene mukulemera kwambiri ku dzanja lamanja, ndikupachika kulemera kwake pansi.
Finyani kumbuyo kuti mukoke chigoba mmwamba muyendetsedwe yozembera mpaka iyo ili pamtunda ndi torso. Lembani pansi ndi kubwereza 12, kenako musinthe mbali.
Tembenuzani Ntchentche
Gwirani zitsulo zazikulu-zolemera ndikuyamba kukhala, mukuwerama ndi manja atapachikidwa pansi ndi zolemera pansi pa mawondo. Kwezani manja kumbali, mpaka kumbali, kumeta mapewa pamodzi. Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri.
Yambani 4 - Yambani Barbell Press
Gwirani mabulosi molunjika pamwamba ndi manja kwambiri kuposa oyenera. Bend the elbows, kutsika mpiringidzo kuti mufike pamasom'pamaso. Limbikirani ndi kubwereza mobwerezabwereza 12.
Row Lokongola
Gwirani mabulosi molunjika pamwamba ndi manja kwambiri kuposa oyenera. Bend the elbows, kutsika mpiringidzo kuti mufike pamasom'pamaso. Limbikirani ndi kubwereza mobwerezabwereza 12.
Lonjezani Patapita Patsogolo
Lembani ndi mbali yanu ya kumanzere kupuma pa mpira, bondo lamanzere pansi kuti muthandizidwe ndi mwendo wakumanja molunjika. Pogwiritsa ntchito kulemera kwapakati kumanja kwanja, kwezani mkono kuti ufike pamapazi, kusunga chigoba pang'ono ndikugunda. Lembani pansi ndi kubwereza mobwerezabwereza 12 musanayambe kusintha.
Kupumula kwa masekondi 30-60 ndi kubwereza katatu konzekerani ndi kukonzekera 4 kapena kupitanso ku chigawo chotsatira.
Sakanizani 5 Crushers a Tsabola
Lembani pansi, mutagwira maulendo molunjika pamwamba, manja aŵiri-m'lifupi padera. Lembani zitsulo, kuchepetsa kulemera kwa pamphumi. Limbikirani ndi kubwereza mobwerezabwereza 12.
Triceps Extensions
Khala pa mpira kapena mpando ndikugwiritsanso chingwe cholemera kwambiri manja ndi manja opitilira kumtunda, kumadzulo kwa makutu, mikono yowongoka.
Bendani mitsuko ndi pang'onopang'ono kuchepetsa kulemera kwa inu mpaka mphutsi ziri pa madigiri 90 - sungani zitsulo ndikuyang'ana pafupi ndi makutu.
Mgwirizano wa triangps ndi kuwongolera maulendo kuti ayambe. Bwerezani mobwereza 12.
Zimalonda
Khalani pa mpando kapena benchi ndi kusinjika mmanja mwanu, kusunthira kumbuyo kutsogolo kwa mapazi ndi molunjika. Lembani zitsulo ndizitsitsa, kusunga mapewa mpaka zitsulo ziri pa madigiri 90. Bwerezani mobwereza 12.
Sankhani 6 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.
Kuthamanga kwa mpira
Bodza ndi mpira kupuma pansi pakati / kumunsi kumbuyo ndikuika manja kumbuyo kwa mutu kapena kudutsa pachifuwa. Gwiritsani ntchito mankhwala osokoneza bongo kuti muthamangitse mpira wanu, kukokera pansi pa nthiti yanu mpaka kumapeto. Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri.
Plank
Lowani pamalo apulumu, pamadzulo ndi mawondo kapena zala zazing'ono ndikugwiritsira masekondi makumi atatu.
Kupumula kwa masekondi 30-60 ndi kubwereza Patulikani 5 ndi kuyeserera 6 kapena mwathera!