Kukoka kumaphatikizapo kukoka zochitika zomwe zikukhudzana ndi mphuno, kumtunda, kumbuyo, ndi biceps. Zina mwazigawozi ndi Push Workout , zomwe zimayimira quads, kunja, ntchafu, mapewa, ndi triceps kuti zigwirizane ndi minofu yonse ya thupi.
- Wotentha ndi mphindi zochepa za cardio kapena pochita masewera olimbitsa thupi pa zochitika zonse ndi kulemera kwake
- Oyamba: Pangani sewero limodzi la khumi ndi limodzi ndi khumi ndi limodzi (16-16) pazochita zanu zonse ndikuonjezerani ma sabata onse awiri kapena mutakhala omasuka
- Zochita Zapakati / Zapamwamba: Zodzaza 2-4 maselo a 8-15 mapepala a ntchito iliyonse ndi masekondi 30-60 a mpumulo pakati pa maselo.
- Funsani dokotala ngati muli ndi vuto lililonse lachipatala
1 - Kufa (Kumangirira / Kumbuyo)
Imani pamapazi paphewa padera, mutagwira zolemera pamaso panu. Kuwongolera maondo azing'ono (kapena molunjika) nsonga kuchokera m'chiuno mwakachetechete, mapewa mmbuyo ndi osalowa. Finyani kupyolera muzitsulo ndi zinyundo kuti mubwerere ndi kubwereza.
2 - Khwerero Ups ndi Band
Gwiritsani gulu pansi pa mbali imodzi ya sitepe ndikugwiritsabe ntchito kuti mugwirizane. Ikani phazi lolondola pa sitepe ndikukankhira chidendene pamene mukukwera. Gwiritsani pansi, kugwira zala kumanzere ndikuweranso.
3 - Imodzi ya Lil Leg imatuluka (Hamstrings / Glutes)
Ikani phazi limodzi pa sitepe kapena mpira (zovuta), mawondo awerama, ndi kukweza phazi lamanzere. Pewani cholimba, finyani chingwe ndi phokoso kuti mutuluke pansi, muthamangitse mwendo wakunja kupita kumwamba. Pansi kumbuyo mpaka chiwombankhanga chimangokhala pansi. Njira ina pa mwendo uliwonse kwa ma seti 2-3 omwe amatsanso 16.
4 - Kukula kwa Hip ku mpira
Ugone ndi mchiuno pa mpira ndi kutsogolo pansi. Lembani mawondo kuti mitsuko ikhale yofanana ndi pansi ndipo imanikitseni kukweza mapazi awo kumwamba.
5 - Mzere wa Dumbbell
Imani ndi phazi-m'kati mwake ndipo muweramire m'chiuno mpaka torso ikufanana ndi pansi (kapena apamwamba, ngati ikupweteka kumbuyo kwanu). Sungani mkangano kuti muteteze kumbuyo ndi kupukuta manja, kukokera chigoba ku nthiti pamene mukugwedeza minofu ya lat. Lowani ndi kubwereza. Chitani mkono umodzi pa nthawi ngati mutapeza izi molimba kumbuyo kwanu.
6 - DB Pullover (Lats / Triceps)
Bodza lidzakwera pamwamba pamtunda, benchi kapena mpira, ndikugwiritsanso chingwe pamwamba. Pewani msana wanu pa benchi ndi kugwiritsa ntchito kulamulira, pang'onopang'ono muchepetse kulemera kwa mutu wanu, manja apindika pang'ono, mpaka mutakhala ndi bench. Finyani nsana wanu kuti mutenge cholemeracho kuti muyambe
7 - Tembenuzani Mofulumira
Khalani pa mpira kapena benchi ndikuwerama patsogolo, mutagwira zolemera pansi pa miyendo ndi mitengo ya kanjedza yomwe mukuyang'anizana. Gwiritsani ntchito mapewa ndi kumatambasula manja kumbali ya msinkhu, ukulungama pang'ono. Lowani ndi kubwereza.
8 - Mapiritsi a Barbell Bicep (Biceps)
Gwirani zolemetsa mmanja, mitengo ya kanjedza ikuyang'ana kunja, mpukutu pang'ono. Pewani zolimba, pendekani zitsulo ndikubweretsa zolemera ku mapewa (osakhudza mapewa), kusunga maulendo kuti musunthire kumbuyo. Pang'onopang'ono tsitsirani pansi, koma musamamange mkono wonse - pitirizani kugwedeza minofu yonseyo. Ngati mutapeza kuti mukung'ung'udza zolemera kuti muwathandize, kuchepetsa kulemera kwake ndi kuchepetsa.
9 - Zimalinga zazing'ono
Khala pansi kapena khalani pa benchi ndikugwiritsanso ntchito. Ikani kumbuyo kwa mkono wapamwamba pa ntchafu yamkati ndipo khulupirirani mu mwendo kuti mukwezere golo pang'ono. Kwezani dumbbell kutsogolo kwa mapewa ndikuchepetsanso mpaka mkono wanu uwonjezere.