Chiwonongeko chonse cha thupi ndi chimodzi mwa zokondedwa zanga kuti ndigwiritse ntchito thupi lonse - misozi, ziuno, ntchafu, chifuwa, mmbuyo, mapewa ndi manja.
Zochitazo zimachitidwa mwatsatanetsatane - Kuchita masewera olimbitsa thupi 1 kutsatiridwa ndi Kuchita Zochita 2 popanda kupuma pakati ndi zochitika zambiri zimaphatikizapo kusintha kwa tempo kuwonjezera mphamvu. Ngati muli ndi nthawi yochuluka, bwerezani maulendo awiri nthawi zonse.
Kusamala
Onani dokotala ngati muli ndi zikhalidwe, matenda kapena kuvulala
Zida
Barbell (akhoza kugwiritsira ntchito mankhwalawa ngati akufunikira), zidutswa zamitundu yosiyanasiyana, phazi kapena benchi ndi mpira wochita masewera olimbitsa thupi
Bwanji
- Zosangalatsa ndi mphindi zisanu kapena zina za cardio
- Oyamba: Ngati izi zikupita patsogolo, yesani imodzi mwa ntchitoyi kwa Oyamba
- Malizitsani masewerowa pamasewero enawo popanda kupuma pakati
- Bwerezani katatu konse
- Sinthani kapena kusintha m'malo ngati mukufunikira
- Ntchitoyi ndi ya op / adv exercisers amene amadziwa zochitikazi. Ngati simukudziwa zokhudzana ndi mawonekedwe abwino, choloweza mmalo mwazochita zina kapena kusiya chirichonse chomwe simumakhala nacho
Yambani 1: MaseĊµera a Barbell
Gwiritsani ntchito mabulosi amtundu kapena mankhwala osokoneza bongo. Gwiritsani ntchito masewera okwana 8 (pafupifupi 2 owerengera ndi otsika) omwe akutsatiridwa ndi masewera 8 oyenda pang'onopang'ono akubwera pokhapokha
Zigawenga Zagawanika
Kwezani phazi lakumbuyo ndikugwira zolemera zolemera. Lunge (kutsogolo kwa bondo kutsogolo kwa chala) kwa 8, ndiye chitani mapulaneti 8 omwe amalembera. Sintha mbali.
Bwerezerani masewera ndi mapapo 1-3 nthawi zina
Yambani 2: Khwerero Ups
Kusunga zolemera kapena kugwiritsira ntchito bandi, 16 kumayendetsa pang'onopang'ono ndikuyendetsa phazi lamanja, ndikukankhira chidendene. Bwerezani kumanzere.
Kuphimbidwa Kwakufa Kwakufa
Muyeso lalikulu, ikani zolemera zolemera pansi pansi pa mapazi. Sewerani pansi (mawondo kumbuyo ndi kumbuyo) ndikunyamula zolemera pamene mukuyimirira. Sewerani mmbuyo, ikani zolemera pansi ndi kuimirira. Bwerezani mobwerezabwereza 16.
Bwezerani masitepe ndi kugwada maondo 1-3
Superset 3: Hamstring Rolls
Gwiritsani ntchito mipukutu yambiri yokhala ndi mipiringidzo yokwana 8 yomwe imatsatiridwa ndi mipukutu yochepa yokhala ndi pang'onopang'ono (4 kuwerengera, 4).
Hip Extension pa mpira
Ugone ndi mchiuno pa mpira ndi kutsogolo pansi. Lembani mawondo kuti mitsuko ikhale yofanana ndi pansi ndipo imanikitseni kukweza mapazi awo kumwamba. Chitani 8 zokhazikika komanso 8 zochepa.
Bweretsani mipukutu yamphindi ndi zowonjezera 1-3 nthawi zambiri
Chotsani 4: Pushups ya mpira
Pa mpira kapena pansi, onetsetsani kasanu ndi kawiri pushups motsatizana ndi 8 pushups pang'onopang'ono - 4 chiwerengero ndi 4 kuwerengera.
Fly Chifuwa - Arm One
Pa mpira kapena benchi, gwirani zolemera zolemera ndipo perekani ntchentche 12 mofulumira ndi mkono umodzi. Sintha mbali ndi kubwereza.
Bweretsani ntchentche ndi ntchentche nthawi yambiri
Tangogonjetsa 5: Tinayendetsa pa Barbell Rows
Gwirani mabulosi aakulu ndi kutsogolo. Lembani kulemera kwa batani kumimba kumbuyo kumbuyo kwa 8. Kuchita 8 kumapepuka mofulumira - 4 kuwerengera, 4 kuwerengera.
Mzere Wachikhalire
Lembani mtolo wolemera ndikupanga mizere 4 yokhala ndi dumbbell ndi dzanja lamanja lotsatizana ndi mizere iwiri yochepa (4 kuwerengera, 4 kuwerengera). Bweretsani mndandanda (4 wokhazikika, 2 wopepuka) katatu ndi kusinthana mbali.
Bweretsani mizere yothandizira ndi mizere yambirimbiri katatu
Superset 6: Arnold Press
Gwirani zolemera pamaso pa chifuwa, elbows akuyendetsa. Lembetsani zitsulo ndikukweza pamwamba pazitsulo pamene mutembenuza mitengo ya palmu, kubwereza mobwerezabwereza 16.
Pambuyo pa Nkhondo Yamodzi Yambani Pampira
Pomwe pali mpira kapena pangoyimilira, yesetsani kumanja ndi dzanja lamanja lotsatira 4 pang'onopang'ono kuthamanga pamwamba. Bwerezani pa mkono wina.
Bweretsani makina osindikizira ndi kutsogolo kumadzutsa 1-3 nthawi zambiri
Sungani 7: Lembani Mipiringi pa mpira
Mu malo otsika pa mpira kapena benchi, chitani mapiritsi asanu ndi atatu omwe amatsatiridwa ndi mapiritsi 4 kuyambira pansi ndikubwera kumbali ndiyeno 4 mapiritsi oyambira pamwamba ndikubwera theka pansi
Barbell Biceps Curls
Ndi chida chamagetsi, chitani mapiritsi asanu ndi atatu omwe amatsatiridwa ndi mapiritsi anayi kuyambira kumunsi ndikubwera pakati pang'onopang'ono ndiyeno 4 mapiritsi oyambira pamwamba ndikubwera pakati.
Bwerezerani kutchinga kotchinga ndi ma pulogalamu yamphindi katatu
Triceps Pushups
Pa mpira kapena pansi, pangani ma triceps pushups (mikono yoyandikana pamodzi ndi pansi pamapewa) motsatizana ndi pushups 8 ochedwa - 4 kuwerengera, 4 kuwerengera.
Zambiri
Crushers la Tsabola
Pogwiritsa ntchito sebulesi yamtundu kapena mankhwala osokoneza bongo, onetsetsani kuti mapulotechete a zigawenga 12 akuchedwa - 4 amawerengeka, 4 amawerengera.
Bweretsani ma pushups ndi crushers 1-3 nthawi zina
Zambiri