Kuchita mwatsatanetsatane kameneka kumaphatikizapo chifuwa, mmbuyo, mapewa ndi manja ndi masewero olimbitsa thupi omwe apangidwa kuti apangitse mphamvu ndi kupirira.
Zochita zina zimapanga zolemera zolemera . Izi zikutanthauza kuti muyenera kugwiritsa ntchito kulemera kokwanira kuti mutha kukwaniritsa chiwerengero chomwe chapatsidwa. Kuyankha kotsiriza kumakhala kovuta, koma kosatheka.
Mukayamba kutaya mawonekedwe, imani mofulumira. Koma, ngati mukuganiza ngati mutapanga mapepala ambiri, lembani izi pazotsatira zotsatila kapena zotsatirazi, ngati mukuchita chimodzi.
Kusamala
Ngati muli ndi zovulazidwa, matenda kapena zochitika zina, onani dokotala musanayese ntchitoyi, ndipo musinthe zochitika zilizonse zomwe zimayambitsa kupweteka kapena kusokonezeka.
Zida Zofunikira
Mabulosi, mabala osiyanasiyana olemera, mpira wa masewera olimbitsa thupi, ndi sitepe.
Bwanji
- Khalani otetezeka ndi mphindi zochepa za cardio kapena kugwiritsa ntchito zolemera zoyezera ndi kutentha kwa ntchito iliyonse pansipa.
- Lembani zochitika zitatu zomwe zili mu mndandanda uliwonse, wina pambuyo pa wina, kupumula pamene mukufunikira.
- Bweretsani mndandanda uliwonse kamodzi kokha kuti muwoneke mopepuka kapena 2 mpaka 3 kuti mupitirize kuchita masewera olimbitsa thupi.
- Kuti musinthe, gwiritsani ntchito miyeso yowonjezera, musamangogwiritsanso ntchito pang'ono kapena muzichita zozizwitsa ziwiri zokha.
Ikani 1: Kubwerera - Barbell Row
Gwirani mabulosi aakulu patsogolo pa ntchafu, manja a mapewa-m'lifupi palimodzi, ndipo gwedezani kutsogolo kwa madigiri 45, osalowerera ndi kubwerera. Finyani nsana ndi mapewa kuti mutenge mabulosiwo mpaka kumbuyo kwa batani. Lembani pansi ndi kubwereza mobwerezabwereza 15. Gwiritsani ntchito abs yanu kutetezera kumbuyo kwanu.
Njira Zina Zopangira Dumbbell
Gwirani zitsulo zazikulu-zolemera, ndipo muweramire ndi nsana yofiira ndi mawondo akugunda pang'ono. Ngati mungathe, yesetsani kusunga kumbuyo kumbuyo. Ngati izo zikuvutitsa msana wanu, kwezani mpaka madigiri 45 digiri. Yambani kusunthira ndi zitsulo zomwe zimakokera pamtunda, kubwerera kumbuyo. Pewani mkono wakanja, kusunga mkono wakumanzere m'malo, ndiye finyani kumbuyo kuti mukoke dzanja lamanja mu mzere. Gwiritsani dzanja lanu lamanja ngati mutatsitsa dzanja lamanzere, kubwereza mizere yowonjezereka yokwana 10. Sungani pang'onopang'ono ndikuyendetsa.
Nkhondo Yoyamba
Ikani phazi lakumanzere pa sitepe kapena penti, ndipo mupume kumanzere kumtunda. Gwiritsani kulemera kwamphamvu mu dzanja lamanja ndikukankhira mmbuyo kuti mutenge chigoba kuti mufike pamtunda. Bwerezerani mobwerezabwereza 8 mobwerezabwereza, kutsatiridwa ndi 8 mofulumira, kuyang'ananso kubwezeretsa kutenga mkono kumbali pansi. Bwerezani kumbali inayo.
Bweretsani maulendo 1-2 kapena pitani ku zotsatira zotsatira
Ikani 2: Kumtunda / Kumbuyo - Mzere Wapamwamba
Gwirani zithunzithunzi zamkati, ndi manja onse, ndi nsonga patsogolo mpaka kumbuyo kuli kufanana ndi pansi, osagwira ntchito ndi kubwerera. Finyani kumbuyo kumbuyo, kukoketsani mapewa pamodzi kuti mutenge chifuwacho pachifuwa. Lembani pansi ndi kubwereza mobwerezabwereza 15. Ngati mmbuyo wanu kumbuyo kukuvutitsani inu, kwezani mpaka madigiri 45 digiri.
Tembenuzani Ntchentche
Khalani pamapazi kapena mpira, ndipo gwirani kutsogolo (kubwerera kumbuyo), mutagwira zolemera pansi pa mawondo. Kwezani zitsulo kuti muyende pamtunda, pindani pang'ono, mutaphatikiza mapewa pamodzi. Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri.
Zowonjezeretsanso ku mpira
Lembani pansi pa mpira, kuika pansi pa torso pamene mukupuma kumapazi (zovuta) kapena mawondo. Ikani manja kumbuyo kwa mutu ndikugwedeza abs pamene mukukweza chifuwa pa mpira, pofera kumbuyo. Pewani mmbuyo, pang'onopang'ono kugwira pansi, ndi kubwereza mobwereza 12.
Bweretsani maulendo 1-2 kapena pitani ku zotsatira zotsatira
Ikani 3: Chifuwa - Barbell Bench Press
Lembani pansi pa sitepe kapena benchi, ndipo gwiritsani mabulosi olemera pamwamba pa chifuwa. Ikani kulemera kwake, osati kutseka zitsulo, ndi kuchepetsa mmbuyo. Bwerezani mobwerezabwereza maulendo asanu ndi atatu, mutsogoleredwa ndi mapulaneti 8 oyenda pang'onopang'ono.
Ngati mulibe zibulu, omasuka kugwiritsa ntchito dumbbells.
Lembani Kuthamanga kwa Chifuwa
Lembani pa benchi kapena pang'onopang'ono ndipo mugwire zolemera zolemera pa chifuwa, mitengo ya kanjedza ikuyang'anizana. Kupitiliza kugunda pang'ono ndi kuikapo malo, pewani mikono mpaka kumapeto. Finyani pachifuwa kuti mubwezere mmbuyo mikonoyo, kubwereza mobwerezabwereza 12.
Mauthenga Ophatikizira a Chifuwa
Lembani pa mpira kapena benchi ndikugwira zolemera zolemera pamwamba pa chifuwa. Gwiritsani dzanja lamanja mmwamba ndi pansi, kenako dzanja lamanzere, kusinthanitsa kwa khumi ndi awiri.
Bweretsani maulendo 1-2 kapena pitani ku zotsatira zotsatira
Ikani 4: Mapewa - Mutu Wachiwiri
Sankhani katundu wolemetsa womwe ungathe kuwukweza bwino, ndi kukanikizira mikonoyo pamutu (osagwira ntchito, osagwedeza kumbuyo). Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri.
Kwezani Patsogolo
Imani mukuyimira miyeso yeniyeni patsogolo pa thupi, mitengo ya kanjedza ikuyang'anizana. Kutsogolo ndi ming'alu ndi kusunga mikono pang'ono, kweza mikono mpaka kumapazi (mapulumulo molunjika) ndi kumunsi. Bwerezani mobwereza 12.
Imodzi Yogwiritsira Ntchito Mmanja
Khalani pa mpira kapena benchi ndi kulemera kolemera mu dzanja lamanja. Yambani kayendetsedwe ka kugwedeza uta ndi kulemera kwake pafupi ndi khutu lamanja. Sungani kuti musalole kuti thupi lanu likhale lolimba pamene mukukanikiza kulemera kwa mutu. Lembani pansi ndi kubwereza mobwerezabwereza 12 musanayambe kusintha.
Bweretsani maulendo 1-2 kapena pitani ku zotsatira zotsatira
Ikani 5: Biceps - Barbell Curls
Gwirani mabulosi aakulu ndi manja paphewa. Gwiritsani ntchito mankhwalawa kuti muchepetse kulemera kwake. Pewani mmbuyo ndi kubwereza mobwerezabwereza 12.
Zomwe zimakhala zopanda pake ngati mulibe mabulosi.
Biceps Curls
Gwiritsani zolemera zolemera ndikupiringa zolemera mpaka kumapewa, onetsetsani kuti musagwiritse ntchito mwamsanga kuti muzitha kulemera. Pewani zolemera, kusungunula minofu ndikubwezeretsanso ziwerengero khumi ndi ziwiri.
Makhalidwe Okhazikika
Khalani pa phazi kapena benchi, ndipo mutenge katundu wolemera mu dzanja lamanzere, chigoba chimalowa mkati mwa thido lakumanzere. Gwiritsani ntchito bicep kuti mutenge paphewa. Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri.
Bweretsani maulendo 1-2 kapena pitani ku zotsatira zotsatira
Ikani 6: Triceps - Crushers a Tsabola
Lembani pabedi ndikugwiritsira ntchito chipangizo chamagetsi chophatikizana (manja pambali paphewa). Yambani ndi barolo molunjika pamwamba pa chifuwa, mitengo ya kanjedza ikuyang'ana kunja. Lembani zitsulo ndi kuchepetsa kulemera kwake kumutu, kuima pamene mphutsi ziri pa madigiri 90. Limbikitsani kulemera kwake ndi kubwereza mobwerezabwereza 15.
Amakhala ndi zibwenzi ngati mulibe mabulosi.
Zambiri
Zovuta
Gwiritsani zitsulo zamkati, ndikuweramire mpaka madigiri 45 kapena kufanana pansi, zidutswa zokhotakhota komanso pafupi ndi nthiti. Makontra triceps kuti awongole ming'alu, kubweretsa kulemera pamwamba pa m'chiuno. Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri. Yesani kusinthanitsa zolemera.
Zambiri
Nkhondo Yoyamba Imayendetsa Pushup
Lembani kumanja, ziuno ndi mawondo atakanikizidwa. Gwirani mkono wakanja kumbali ya torso yanu ndi kuika dzanja lamanzere pansi kutsogolo kwa inu, chikwangwani chofanana ndi thupi. Finyani ma triceps ndikukweza thupi lanu. Lembani pansi ndi kubwereza maulendo 10 musanayambe kusintha.
Bweretsani maulendo 1-2 kapena pitani ku zotsatira zotsatira
Zambiri