Thupi Lalikulu Pamwamba Kuchita Zochita Pogwiritsa Ntchito Ndandanda Yogwira Ntchito

Tonsefe timayesetsa kuti tigwiritse ntchito nthawi yambiri, koma pali njira zopindula kwambiri nthawi yomwe muli nayo.

Zimakhala bwino ngati mutakhala ndi ola limodzi kapena kuposerapo, koma ngati simukutero, simungathe kugwira ntchito mwakhama nthawi yochepa. Chinsinsi ndicho kugwira ntchito minofu yambiri nthawi imodzi, yomwe imapangitsa mphamvu, kukupatsani zambiri.

Imodzi mwa njira zabwino kwambiri zothandizira zimenezi ndiyo kuchita zozizwitsa zambiri . Zomwezi zimatengera zochitika ziwiri kapena zosiyana ndi kuziyika palimodzi kotero kuti mukuchita zambiri mu nthawi yochepa.

Ntchito yopita pansi ili ndi zochitika zosiyanasiyana, zomwe zimaphatikizapo kupanga minofu yambiri ndi zochita zofanana. Chigawo chilichonse chimagwiritsira ntchito magulu awiri kapena awiri oposa.

Kusamala

Onani dokotala wanu ngati muli ndi kuvulala kapena matenda. Lembani zochitika zilizonse zomwe zimapweteka kapena zovuta.

Zida Zofunikira

Zojambula zosiyanasiyana zolemera

Bwanji

• Khalani okondwa ndi mphindi zisanu zokha za cardio kapena chitani zotsatirazi musanayambe kuchita kachitidwe ka cardio. Onetsetsani kuti minofu imakhala yotentha.
• Chitani zochitika zonse monga momwe mukufunira, mutenge nthawi yanu ndikuyenda pang'onopang'ono.
• Sankhani kulemetsa kokwanira kuti muthe kukwaniritsa nambala yomwe mukufuna. Kuyankha kotsiriza kumakhala kovuta, koma kosatheka. Chifukwa chakuti mukugwira ntchito kuposa gulu limodzi la minofu, mungafunike kuyesa kulemera kwake komwe mukugwiritsa ntchito.
• Chitani zotsatirazi katatu pa sabata ndi tsiku la mpumulo pakati.
• Oyamba: Chitani kafukufuku woyamba wa 12-16
• Zophatikiza / Zapamwamba: 1-3 maselo 8-12

1 - Chipinda cha Bicep Curl ndi Overhead Press

Kusunthika kwa nthawiyi kumagwira ntchito maulendo awiri komanso mapewa amodzi.

1. Imani ndi mapazi pambali ya mchiuno ndipo musunge zolemera pamaso pa ntchafu, mitengo ya kanjedza ikuyang'ana kunja.
2. Yambani poyendetsa zolemera ku mapewa, kutsogolera biceps.
3. Pamwamba pa kayendetsedwe kake, tambasula manjawo ndikukweza manja kuti awone ngati zolemba.
4. Pewani zolemera, ndikuwunikira mapewa.
5. Lembani pansi ndi kubwereza kwa 12-16 kachiwiri.

2 - Chinsalu Chomangika Pamodzi ndi Kickback

Chigawochi chimagwiritsira ntchito mapuloteni komanso ma triceps.

1. Gwirani zolemera mu manja onse awiri ndi kukhala pa mpando.
2. Onetsetsani kutsogolo ndi kutsogolo ndikuwongolera mbali yeniyeni yeniyeni yamkati, kulemera kumapachika pansi.
3. Pa nthawi yomweyi, gwedezani mbali ya kumanzere ndikubweretsa kulemera kwa chiuno. Awa ndi malo anu oyambira.
4. Kuchokera pambaliyi, pewani dzanja lamanja muzitsulo zowonongeka ndikuwongolera dzanja lamanzere potsata.
5. Bwerezani mobwerezabwereza 12-16 ndikusintha mbali.

3 - Press Press and Close-Grip Press

Phunziroli, mutha kuyang'ana pa chifuwa ndikubwezeretsanso zolemera kuti muthe kuyang'ana pa triceps.

1. Lembani pa sitepe kapena benchi ndikugwiritsira ntchito zolemera pamwamba pa chifuwa.
2. Sungani zitsulozo ndi kuzichepetsa kuti zikhale pamtunda, ndikuwongolera pachifuwa. Sungani zolemera pamutu pa chifuwa.
3. Panthawiyi pamene mukuchepetsera zolemera, sungani mikono kuti zikhale pafupi ndi chifuwa ndi mitedza. Miyeso iyenera kukhala mbali zonse za nthiti.
4. Gwiritsani ntchito mankhwalawa mozungulira ndi kukanikiza zolemera, kuziika pambali pa nthiti. Pewani mmbuyo, sungani manja anu pamakina osindikizira pachifuwa ndikubwezeretsanso kwa 12-16.

4 - Dumbbell Pullover ndi Tricep Extension

Ndikusunthira uku, mukungoyang'ana kumbuyo ndi pullover ndikusintha icho kukhala chowonjezera chomwe chidzagwiritse ntchito triceps.

1. Lembani pansi pa benchi kapena sitepe ndi kulemera kolemera mmanja onse awiri molunjika pamwamba pa chifuwa.
2. Pogwiritsa ntchito mphuno pang'ono pang'onopang'ono, pang'onopang'ono kuchepetsa kulemera kwake, kungochepetsetsa momwe mumasinthira.
3. Finyani kumbuyo kuti muyambe kulemera kwake kuti muyambe.
4. Kuchokera pambaliyi, gwedezani zitsulo ndi kuchepetsa kulemera kwa madigiri 90 mukulingalira kwa triceps .
5. Yambani manja ndi kubwereza kwa 12-16.

5 - Dumbbell Row ndi Wowongoka Wowonjezera

Kupitiliza ndi kumbuyo, zochitikazi zimaphatikizapo mzere wosakaniza pa katsulo pamodzi ndi kukweza mkono wowongoka, zomwe zimagwira triceps komanso kumbuyo kwa mapewa.

1. Kuika dzanja ku dzanja lamanja, kuchoka kumchiuno, kumbuyo kumbuyo, mpaka nyanjayo ikufanana ndi pansi.
2. Lembani chigoba ndikugwiritsanso ntchito minofu ya lat kuti musakanikire kumbuyo.
3. Lembetsani kulemera kwake, ndipo, nthawi ino, sungani mkono molunjika ndikuwunyamulira molunjika mpaka utakhala ndi msinkhu ndi torso.
4. Lembani pansi ndi kubwereza mndandanda wa 12-16 wobwereza.

6 - Pushup Pulezidenti ndi Tricep Pushup

Kuyika pamodzi pushup ndi triceps pushup kumawombera minofu yonse ya chifuwa komanso mapewa ndi triceps.

1. Lowani pamtunda pa manja ndi mawondo (zosavuta) kapena zala (zovuta). Onetsetsani kuti manja anu ndi ofupika kusiyana ndi mapewa.
2. Bend the elbows ndikuchepetseni pushup.
3. Pewani kumbuyo kuti muyambe ndipo tsopano yikani manja kuti ayandikire limodzi mbali zonse za nthiti.
4. Gwiritsani ntchito pushup, nthawi ino kuganizira pogwiritsa ntchito minofu ya triceps . Ngati munayambira pazenga zazing'ono kuti mukhale ndi pushup nthawi zonse, mungafunike kugwada kuti triceps pushup.
5. Bwezerani kwa 12-16 kachiwiri.

7 - Kufa kwa Makompyuta ndi Kuyera ndi Mauthenga

Kuchita masewera olimbitsa thupi kumalumikiza minofu kumbuyo, kugwedeza, ndi kumangirira komanso mapewa.

1. Imani ndi phazi-m'lifupi kupatula, zolemera pamaso pa ntchafu.
2. Kuwerama mawondo pang'ono, kumangirira m'chiuno ndi kuchepetsa zolemera mpaka pansi.
3. Pakuyeretsa ndi kukanikiza , bwerani mmwamba ndipo, pamene mukuyimirira, khalani pansi pamakutu, mubweretse kuti muyende pamwamba pamzere woongoka.
4. Gwiritsani ntchito nthawi yanu, yesani mikono kuti mitengo ya kanjedza ikuyang'ane patsogolo ndi manja anu ngati mapepala.
5. Sakanikizani mikono mpaka mu makina opitirira.
6. Lembani pansi ndi kubwereza kwa 12-16 kachiwiri.