Pamene mukugwiritsira ntchito thupi lanu lapamtima, cholinga chimakhala pa mphamvu zonse ndi kupirira. Chimodzi mwa izo ndikutitsimikizira kuti minofu yanu imapeza nthawi yokwanira yovutana kotero kuti imatsutsidwa mokwanira kuti ikule mwamphamvu.
Mukakweza zolemetsa zolemera ndi nthawi yochulukirapo, minofu yanu imakakamizidwa kuti ikhale yogwirizana ndi vutoli mwakumanga minofu yambiri kuti thupi lanu likonzekere nthawi ina.
Njira imodzi yowonjezerapo nthawi yanu yovuta ndiyo kusintha tempo ya zochitika zanu zina. Mwachitsanzo, mu makina apachifuwa m'munsimu mumapitiriza kuwonjezera mphamvu powonjezereka pang'onopang'ono.
Mudzakhalanso ndi chipiliro m'chifuwa , mmbuyo , pamapewa , pamphuno , ndi pa triceps podabwitsa . Pogwiritsa ntchito izi, mumapanga zochitika ziwiri zosiyana za gulu lomwe lili ndi minofu yopanda kupumula pakati, zomwe zimapangitsanso mphamvu ndipo zimalimbitsa minofu yanu kuti igwire ntchito mwamphamvu.
Ntchitoyi imatha kumaliza pafupifupi 30-45 mphindi malinga ndi kuchuluka kwa momwe mumayendera ndi kupumula komwe mumatenga pakati pa maselo.
Kusamala
Onaninso dokotala musanayese ntchitoyi ngati muli ndi zovulazidwa, matenda kapena zinthu zina komanso kusintha masewera olimbitsa thupi.
Zida Zofunikira
Mabulosi, mabala osiyanasiyana olemera, benchi, sitepe kapena masewero olimbitsa thupi , ndi a sing'anga- kukakamiza kuteteza band . Ngati mulibe mabulosi, omasuka kulowera m'malo osokoneza bongo kapena mtundu wina wotsutsa.
Bwanji
- Khalani okonzeka kwa mphindi zisanu ndi zisanu ndi ziwiri ndi kuwala kwa mtima kapena kutentha kwazomwe mukuchita.
- Gwiritsani ntchito masewerowa pampando uliwonse, wina pambuyo pa mzake, chifukwa chazomwe zimasonyezedwa. Yesetsani kupuma pakati pa zochitika ngati mungathe.
- Bwerezani maulendo onse okwana 1-2, ndi mpumulo wamfupi pakati.
- Kuti mukhale ndi zovuta zojambula, yesani maselo atatu a pamwamba.
- Gwiritsani ntchito kulemera kokwanira kuti mutha kuchita chiwerengero chokhachokha. Izi zikutanthauza kuti rep rep mwisho ayenera kuchita ndi mawonekedwe abwino. Ngati mawonekedwe anu athamuka, imani mofulumira kapena musinthe kulemera kwake.
1 - Superset 1: 1.5 Makina Achifuwa
Kuti mugwire chifuwa chanu , yambani kukhala pa benchi kapena mpira ndi zolemera zogonera pamadzulo.
Kugwiritsira ntchito mpira kukuwonjezera vutoli, kotero ganizirani kuchuluka kwa kulemera kumene mukugwiritsa ntchito. Mungafunike kupita patsogolo.
Lembani pansi ndi kusunga zilembo pamwamba pa chifuwa popanda kutseka zitsulo.
Lembani zitsulozo ndi kuchepetsa kulemera mpaka zitsulo ziri pansi pazitsulo.
Kuchokera apa, yesani zolemerazo pamtunda, pewani masikelo ndikusindikizira zolemera zonse.
Pitirizani kubwereza 12 kubwereza; Mpukutu uliwonse umaphatikizapo makina osindikizira omwe amatsatiridwa ndi theka lachindunji.
2 - Ntchentche Zina Zowonjezera
Pogwiritsa ntchito makina opangira chifuwa (ngati mukufunikira), bwerani pa benchi kapena mpira ndipo mubwerere zolemera pa chifuwa.
Lembani kuti musapitirize thupi lanu kukhala lozikika ndi kusunga golo lanu pang'ono, mutsike dzanja lamanja ndi pansi mpaka pansi pa msinkhu.
Ngati muli pa mpira wa masewera olimbitsa thupi, izi zidzakhala zovuta pa maziko anu onse.
Kwezani mkono wakanja ndipo tsopano perekani ntchentche ndi dzanja lamanzere, kachilombo kachilomboko ndikusungunula pang'ono.
Pitirizani kusinthanitsa zida zothandizira maulendo 12 (mphindi imodzi imaphatikizapo kukweza manja ndi kumanja).
Bwezerani ichi cha Superset kapena yendani ku Superset yotsatira.
3 - Superset 2: Pushups yokhotakhota
Lowani pa malo okhwima pa mawondo kapena zala. Manja anu ayenera kukhala pansi pa mapewa.
Kuchokera pa malo awa, yendani kumanzere kutsogolo ndikusunga dzanja lamanja pansi pa phewa lamanja.
Lembani pang'ono pang'onopang'ono n'kukhala pushup. Muyenera kumverera movuta mu dzanja lamanja pang'ono kuchokera ku malo osokonezeka.
Pewani mmbuyo ndi kubwereza maulendo 10 musanasinthe mbali ndi kumaliza nsonga 10 ndi dzanja lamanja.
4 - Pushups Ndi Medicine Ball
Lowani pa malo oyenera pa mawondo kapena zala ndikupumitsa dzanja lamanja pa mpira wa mankhwala.
Ngati izi zikumverera zosakhazikika, yesetsani kutambasula dzanja lanu pa sitepe kapena pamwamba.
Bend the elbows ndikuchepetseni pushup. Koperani kuti muyambe, yezani mpira kumanzere ndi kubwereza.
Pitirizani kusinthana manja pa mankhwala a mpira chifukwa cha ubongo wa 12-20.
Bwezerani ichi cha Superset kapena yendani ku Superset yotsatira.
5 - Superset 3: Mmodzi Arm Row
Ikani phazi lamanzere pa sitepe kapena, ngati muli ndi benchi, mukhoza kupumula ku bondo lakumanzere ndi dzanja lanu lakumanzere likuthandizani.
Ngati mulibe, mungathe kusunthira pamene mukugwada kapena mutha kuchoka m'chiuno ndipo musamangire chiuno chanu pachifuwa kuti muthandizire kumbuyo kwanu.
Yambani ndi kulemera mu dzanja lamanja, kupachika kulemera pansi.
Finyani kumbuyo kuti mukoke chigoba mmwamba muyendetsedwe yozembera mpaka iyo ili pamtunda ndi torso.
Lembani pansi ndi kubwereza 12, kenako musinthe mbali.
6 - Njira Yowonjezereka ya Dumbbell
Zina zowonongeka zimagwiritsanso ntchito makoswe, koma chifukwa chakuti wagwedezeka, kumbuyo kwanu ndi kumapeto kumakhala ndi ntchito zambiri.
Yambani ndi mapazi pafupi ndi chiuno-kupatulira padera ndi kugwira zolemera mmanja onse awiri.
Chida chochokera m'chiuno chimasunga chifuwa ndi kumbuyo. Yesani kubwereranso kumbuyo ngati mutha. Bwerani mawondo kuti muteteze m'munsi kumbuyo kapena mufike pa digiri ya digiri 45 ngati izi zikuvutitsa msana wanu.
Kokani maulendo onse awiri mu kayendetsedwe koyendetsa kuti mulowe kumalo anu oyamba. Sungani mkono wakumanzere mmalo, kubwereranso mgwirizano, ndi kutsitsa dzanja lamanja kumalo.
Finyani kumbuyo kuti mukweze dzanja lanu mmbuyo ndikuchepetsanso dzanja lamanzere. Pitirizani kusinthana mzere pa mkono uliwonse pazumizitsa khumi (rep repodzi imaphatikizapo zida zomanja ndi zamanzere).
Bwezerani ichi cha Superset kapena yendani ku Superset yotsatira.
7 - Superset 4: Mizere Dumbbell Mizere
Ngakhale zochitika zam'mbuyomu zinagwiritsira ntchito makoswe, izi zimangoganizira kwambiri kumbuyo ndi pakati pa mapewa.
Lembani phazi lakumanzere pa sitepe, yothandizira thupi ndi dzanja lamanzere pa ntchafu. Mukhozanso kugwiritsa ntchito benchi ndikupumula bondo lakumanzere kuti muthandizire kumbuyo.
Gwiritsani dzanja lanu lamanja ndi kulemera ndi mkono wopachikika pansi ngati mzere umodzi. Kusiyanitsa apa ndikuti mutembenuza dzanja kuti kanjedza ikuyang'ane kumbuyo kwa chipinda.
Gwirani mapewa masamba (rhomboids) kukoka mkono kumbali ya msinkhu, perpendicular to the body. Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri.
8 - Squeezes Kumbuyo Kumbuyo
Mungathe kusunthira uku kuyimirira kapena kukhala.
Ngati inu mukuyima, yambani ndi mapazi pafupi ndi chiuno-kupatukana palimodzi ndikugwiritsanso gulu lokaniza ndi manja pa phazi limodzi.
Mungafunikire kubweretsa manja pafupi ngati mukusowa mtendere kapena kupatukana ngati pali mavuto ambiri.
Tengani manja anu molunjika patsogolo panu ndi mitengo ya palmu yomwe ikuyang'ana padenga.
Finyani mapewa pamodzi ndikukoka gulu lotseguka kuti manja apite kumbali ngati mapiko a ndege.
Bwerezani mobwerezabwereza mofulumira 8, kenaka ndizitsulo 8 zazing'ono, zofufuzira.
Onetsetsani kuti muyang'ane gulu lanu kwa misozi ing'onoing'ono musanayambe kuchita masewerawo kotero kuti sakukuthandizani.
Bwezerani ichi cha Superset kapena yendani ku Superset yotsatira.
9 - Superset 5: 1.5 Kumbuyo Barbell Press
Mukhoza kusuntha ndi mabulosi kapena zibulu.
Ngati mukugwiritsa ntchito mabulosi, yambani ndi mapazi paphewa palimodzi palimodzi ndikugwiritsira ntchito galasi ndi manja mokwanira kusiyana ndi mapewa.
Yambani kusuntha mwa kukanikiza kulemera kwake. Gwiritsani ntchito mankhwala osokoneza bongo ndikuyesera kupeĊµa kumbuyo.
Lembani zitsulo ndi kubweretsa kulemera kwa pafupi chilinganizo.
Tsopano, yesani kulemera kwake kumapeto ndikukwera mmbuyo ku chiganizo cha chinkhu.
Bwerezani mobwerezabwereza khumi. Kuyankha kulikonse kumaphatikizapo makina osindikizira athunthu ndi aphindi.
10 - Mndandanda Wopitirira M'mwamba
Imani zolemera zolemera ndipo mutenge mapazi pambali pambali paphewa, abs muthamanga.
Yambani kusunthira ndi zitsulo zazing'ono zomwe zili ndi zolemera pamlingo wa makutu. Mikono yanu iyenera kuwoneka ngati zolemba zanu.
Pogwiritsa ntchito mkono womanzere ndi mkono wamanzere m'malo mwake, yesani mkono wakumanja pamutu popanda kutseka chigoba. Lembetsani zolemetsa kuti muyambe ndi kubwereza kusunthira kumbali ina.
Pitirizani, kusinthitsa kumanja ndi kumanzere, kuti mubwerere 10. Kuyankha kumodzi kumaphatikiza mbali kumanja ndi kumanzere.
Bwezerani ichi cha Superset kapena yendani ku Superset yotsatira.
11 - Superset 6: Mzere Wowongoka
Ngati muli ndi mapewa kapena zowonongeka, mungapewe kuchita izi.
Imani ndi phazi-m'lifupi padera ndikugwiritsira ntchito zithunzithunzi kapena mabulosi ndi manja okhawo mkati mwa mapewa ndi mitengo ya palmu yomwe ikuyang'anizana ndi thupi lanu.
Pewani mapewa ndi chifuwa pamene mukukongoletsa, ndikukweza pamwamba pa denga ndikubweretsa zolemera ku chifuwa. Izi ndizowoneka bwino.
Lembetsani kulemera kwake ndi kubwereza mobwereza 12.
12 - Pita kutsogolo kutsogolo
Pazochita izi, mudzafuna kugwiritsa ntchito mpira wa masewera olimbitsa thupi kapena bwalo lochera.
Ngati mukugwiritsira ntchito mpira, khalani ndi kugwiritsira ntchito zitoliro zopepuka kapena kuika pansi phokoso patsogolo panu. Pang'onopang'ono muyende mapazi, kulowa mu malo otsika, mawondo akugunda ndi mpira pambali pambuyo. Onetsetsani kuti mumagwiritsa ntchito chipewa kapena nsapato zomwe sizimangoyenda.
Kuyika mikono molunjika, kwezani manja molunjika mmwamba mpaka pamapazi anu ndi manja anu akuyang'ana mkati.
Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri.
Bwezerani ichi cha Superset kapena yendani ku Superset yotsatira.
13 - Superset 7: 1.5 Barbell Curls
Mukhoza kuchita masewerawa ndi ma sebuketi kapena seti yazitsulo.
Yambani poyimirira ndi mapazi a chiuno-m'lifupi padera, zolemera pamaso pa ntchafu ndi mitengo ya kanjedza ikuyang'ana kunja.
Lembani zitsulozo ndi kufanikizira ma biceps kuti muchepetse kulemera kwa mapewa. Sungani zitsulo nthawi zonse.
Lembetsani kulemera kwake mpaka pansi ndikukwera pakati. Lembetsani kulemera kwake kumbuyo ndipo pitirizani kubwereza 10. Chophimba chimodzi chimaphatikizapo kupiringa kwathunthu ndi hafu.
14 - Zolemba Zina Zowonongeka
Imani ndi phazi-m'lifupi padera ndikugwiritsanso nsapato ndi manja omwe akuyang'ana kunja.
Sungani bwino, pofikira mabiceps ndikupiritsa kulemera kwake. Pansi ndipo pamene mukuchepetsa kuchepa, chitani biceps kupiringa ndi mkono wakumanzere.
Pitirizani kusinthanitsa mbali zotsatila 12. Kuyankha kwina kumaphatikizapo zida zomanja ndi zamanzere.
Bwezerani ichi cha Superset kapena yendani ku Superset yotsatira.
15 - Superset 8: Close Grip Bench Press
Lembani pabenchi kapena mpira ndi kugwira zolemera kapena barbell. Ngati muli pa mpira, sungani mutuwo ndipo onetsetsani kuti mutu ndi khosi zikuthandizidwa.
Ngati mukugwiritsa ntchito mabulosi, ikani manja anu paphewa palimodzi ndipo palinso mitengo yowongoka.
Yambani ndi kulemera kwake molunjika mmwamba ndikugwedeza zitsulo ndi kuwasunga pafupi ndi thupi pamene mumachepetsa kulemera kwake, mukukwera pamwamba pa nthiti.
Finyani ma triceps kuti musamangire kulemera kwake, kuika kulemera kwake pamutu. Mudzaonanso izi m'chifuwa.
Lembani zitsulozo, kuziika pafupi ndi thupi, ndi kuzichepetsa kuti zikhale pansi pamtunda, ndikubweretsa bar kuti ipitirire pamtunda.
Bwerezani mobwereza 12.
16 - Mapulosi Ndi Mapulogalamu Amtengo
Khala pa sitepe kapena mpando ndi maondo ogulidwa ndi manja pafupi ndi m'chiuno.
Sungani m'manja ndi kusunga m'chiuno. Pembedzani maondo anu kuti muwoneke mosavuta kapena muwatengere patsogolo pazovuta kwambiri.
Lembani zitsulozo ndikuchepetsani mu triceps kupsinjika, mpaka pansi mpaka mphutsi zanu ziri pafupi makilogalamu 90 digiri. Pewani mapewa ndipo chiuno chili pafupi kwambiri ndi benchi kotero kuti musasokoneze mapewa.
Pamene mukukweza, yanizani mwendo wamanja, mutenge chala chakumanja ndi dzanja lanu lamanzere. Lembetsani mwendo ndi mkono kuti mumveke wina, nthawi ino mutambasula mwendo wakumanzere ndikufikira ndi dzanja lanu lamanja.
Pitirizani kusinthana ndi kusinthana mbali pazomwe zakubwereza.
Bwezerani ichi cha Superset kapena yendani ku Superset yotsatira.