Ntchitoyi imaphatikizapo kukakamiza zochitika zazing'ono, zakucha, chifuwa, mapewa, ndi triceps . Zina mwazigawozi ndi Pull Workout , zomwe zimalumikiza ziboliboli, zitsulo, mmbuyo, ndi biceps kuti zigwirizane ndi minofu yonse ya thupi.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Zojambula zosiyanasiyana zolemera, mpira wa masewera olimbitsa thupi
Bwanji
- Khalani okondwa ndi mphindi zochepa za cardio kapena pochita masewera olimbitsa thupi pa zochitika zonse ndi kulemera kwake.
- Chitani masewero olimbitsa thupi kwa 1-3, kupumula masekondi 30-60 pakati kapena kuchita masewero olimbitsa thupi, kuchita masewera olimbitsa thupi ndikusintha maulendo 1-3
- Kumbukirani kuti mugwiritse ntchito zolemetsa zokwanira kuti mutha kukwaniritsa zokhumba zomwe mukufuna.
Magulu
Imani pamapazi paphewa palimodzi, mutagwira zitsulo pamapewa kapena pambali panu. Gwiritsani mawondo anu pansi ndi kumunsi kuti mukhale ochepa kwambiri, mutsimikizire kuti mawondo anu asapite pazendo zanu. Gwiritsani ntchito zidendene ndi mphuno kuti muime ndi kubwereza.
Kusintha / Kuyika / Nthawi
12-16
Bwerezani katatu
Sinthani Mapulaneti Otsutsana
Imani ndi mapazi limodzi, zolemera mu dzanja. Bwerera mmbuyo pafupi mamita atatu ndi phazi lamanja ndikuweramitsa mawondo kumalowa, kusunga mawondo onse pamapangidwe 90-degree ndi bondo lakumbuyo kuseri kwa chala. Gwiritsani ntchito zidendene kuti mutenge mmwamba, kubweretsanso phazi kuti liyambe. Bwerezani mobwerezabwereza kuti mutenge miyendo.
Kusintha / Kuyika / Nthawi
12-16
Bwerezani katatu
Zolemba Zapamwamba Zapamwamba pa mpira
Bodza ndi mpira wothandizira mutu ndi mapewa, ziuno zonyamulidwa pa mlatho. Yambani mwendo wamanja mpaka bondo liri lolunjika (likhale laling'ono ndi bondo lakumanzere), pansi ndi kubwereza kuti mutsegule musanayambe kusintha. Kuti zinthu zosavuta zikhale pa mpira kapena mpando.
Kusintha / Kuyika / Nthawi
12-16.
Bwerezani katatu
Kutuluka Kwambiri Kwambiri Kwendo Kwambiri
Bodza pambali pa mpira ndi msoko wothandizidwa ndipo mwendo wakutsogolo ukugwa pansi. Ganizirani kulemera kwa ntchafu yakunja ya mwendo wamwamba (kusankha) ndikukwezera mwendo masentimita angapo, kuika mchiuno, bondo, ndi minofu ndikuyang'ana patsogolo.
Kusintha / Kuyika / Nthawi
12-16
Bwerezani Kuchita Zochita katatu
Zokankhakankha
Lowani malo otetezeka (pa maondo kapena zala) ndipo musalole kuti mulowe pansi pamene mukugwada pansi ndikukwera pansi ndi kumbuyo. Pewerani mmbuyo ndi kubwereza.
Kusintha / Kuyika / Nthawi
12-16
Bwerezani katatu
Chifuwa Chophimba Pa mpira
Lembani pabwalo kapena benchi ndi mutu ndi khosi zothandizidwa. Yambani ndi zolemera zoongoka pamwamba pa chifuwa. Sungani mikono ndi manja osachepa kusiyana ndi mapewa, maulendo owongoka. Bwererani kuti muyambe ndi kubwereza.
Kusintha / Kuyika / Nthawi
12-16
Bwerezani katatu
Pulogalamu Yoyang'anira
Khala pa mpira kapena kuimirira ndikuyamba kubweretsa zolemera pambali pa makutu, mitengo ya kanjedza ikuyang'ana kunja. Gwiritsani ntchito mapewa kuti musunthire zolemerazo ndikupita patsogolo (muyenera kuziwona kunja kwa ngodya ya diso lanu). Lembetsani mmbuyo mpaka kumapazi amodzi ndi kubwereza.
Kusintha / Kuyika / Nthawi
12-16
Bwerezani katatu
Kutsogolo Kumadzuka
Gwirani zolemera pamaso pa ntchafu ndikukweza mikonoyo molunjika mpaka pamapazi, gwedezani pang'ono. Lowani ndi kubwereza.
Kusintha / Kuyika / Nthawi
12-16
Bwerezani katatu
Triceps Kickbacks
Imani ndi phazi-m'kati mwake mutalike ndipo mupite patsogolo kuchokera m'chiuno, mubwerere pansi ndipo musalowe mpaka msolo wanu uli wofanana ndi pansi (kapena wapamwamba ngati ukupweteka msana wanu kapena musamalidwe wanu mwamphamvu). Yambani ndi zitsulo zokhotakhota ndipo mutengere ku nthiti. Limbikitsani ma triceps ndikuwongolera mzere, ndikubweretsa zitsulo mmbuyo mwanu. Lowani ndi kubwereza.
Kusintha / Kuyika / Nthawi
12-16
Bwerezani katatu
One-Arm Triceps Pushups
Gona kumbali ya kumanzere, chiuno ndi mawondo atakanikizidwa. Lembani mkono wakumanzere kuzungulira nsoti kuti dzanja lamanzere likhale pa chiuno cholondola. Ikani dzanja lamanja pansi kutsogolo kwa inu, chikwangwani chofanana ndi thupi. Finyani ma triceps ndikukweza thupi lanu. Lowani ndi kubwereza musanayambe kusintha.
Kusintha / Kuyika / Nthawi
12-16
Bwerezani katatu