Ngati muli ndi gulu lotetezera , mukhoza kudabwa kuti muchite chotani ndi ngati chiri chida chothandizira kulimbitsa thupi lanu.
Gululo ndilokulitsa kusiyana kwa mtundu wina wa kukana kuposa momwe iwe umapezera ku dumbbells . Chifukwa pali kukangana pa gulu lonselo, mukuwombera minofu yosiyana, nthawizonse mumakhala ndi lingaliro lalikulu pamene mukukumanga nyonga .
Ndi machitidwe awa, mudzagwedeza magulu akuluakulu a minofu pogwiritsa ntchito kukana gulu kuti mumange mphamvu ndi chipiriro mu thupi lanu lonse.
Chinthu chimodzi choyenera kukumbukira ndi chakuti mazochita ena adzafuna zovuta zosiyanasiyana. Mwachitsanzo, mungathe kugwiritsa ntchito gulu lolemera kwambiri pa zochitika monga makina opangira chifuwa kapena biceps curls. Pa chifukwa chimenechi, kukhala ndi magulu osiyanasiyana kudzakuthandizani kuti mupindule nawo kwambiri.
Chinthu china choyenera kukumbukira ndi chakuti mungafunikire kusintha dzanja lanu kapena malo a thupi lanu kuti muthe kusokonezeka kwambiri. Ngati chirichonse chikumva chophweka kwambiri, yesetsani kugwiritsa ntchito gulu lolemera kwambiri ndi mavuto ambiri.
Kusamala
Onani doc yanu ngati muli ndi vuto lililonse la mankhwala.
Zida
Bungwe limodzi lotsutsa. Ndizotheka kukhala ndi magulu osiyanasiyana ngati mungathe kuti muwasinthe ngati mukufunikira.
Momwe Mungachitire:
- Oyamba: Chitani masewera olimbitsa thupi limodzi pa 1 mpaka 12-16.
- Zomangamanga : Gwiritsani ntchito magulu awiri a 16 omwe akugwiritsanso ntchito magulu osiyanasiyana.
- Zapamwamba : Kodi maselo atatu kapena angapo a 16 abwereranso pogwiritsa ntchito magulu osiyanasiyana.
- Onetsetsani kuti mutentha ndi mphindi zisanu za cardio musanachite izi.
1 - Press One yamphongo
Makina osindikizira manja amodzi ndi othandizira kuti musagwire ntchito minofu ya mfuti komanso chifuwa chokha chifukwa choti mukuyenera kuika thupi lanu mosasunthika pamene mutambasula dzanja lanu.
Bwanji
Lembani gululo mozungulira chinthu cholimba kumbuyo kwanu ndi kutsegulira kamodzi kogwiritsa ntchito mzake.
Gwirani mapeto mu dzanja lamanzere ndi sitepe kutali ndi malo otchinga mpaka pali kukangana pa gulu.
Yambani kayendetsedwe ka dzanja lamanzere lopindika, gulu likubwera pansi pa mkono ndipo utawu ukulungama pa madigiri 90, chikwangwani chikuyang'ana pansi.
Finyani pachifuwa kuti mugwire dzanja lamanzere patsogolo panu. Bwerani kuti muyambe ndi kubwereza mobwereza 16 kumbali iliyonse.
Mukhozanso kuchita masewera olimbitsa thupi pogwiritsa ntchito masewera olimbitsa thupi, kusintha masewera olimbitsa thupi.
2 - Kuthamanga Kumodzi Kwa Chifuwa Chamanja
Dzanja limodzi likuyendetsa chifuwa ndikuthamanga kwakukulu kumbali ya kunja kwa chifuwa komanso pachimake.
Bwanji
Lembani gululo mozungulira chinthu cholimba kumbuyo kwanu ndi kutsegulira kamodzi kogwiritsa ntchito mzake.
Imani ndi mbali ya kumanzere kuyang'anizana ndi nsonga ya anaki, mikono yowongoka kumbali ndi kumapazi pafupi ndi mchiuno mosiyana ndikugwira dzanjalo kumanzere.
Imani patali motalikira kuti pali vuto pa gulu. Sinthani dzanja lamanzere ku dzanja lamanja, kusunga manja molunjika.
Yesetsani kugwira zala zamanzere kumanja, kumverera zochita kumbali ya kumanzere kwa chifuwa, paphewa, ndi mkono.
Tulutsani ndi kubwereza zonse zomwe zikubwerera kumanzere ndikusintha mbali. Bwerezani 16 ndipo musinthe mbali. Mapazi anu ayenera kukumana ndi inu pamene mutembenuka kudzera muyendetsedwe.
3 - Lat ikuyenda ndi magulu otsutsana
Kukoka kwa Lat ndi ntchito ina yaikulu, yomwe imagwiritsa ntchito makoswe , minofu kumbali zonse za kumbuyo. Muyenera kuyang'anitsitsa pa ichi kuti mugwire ntchito.
Bwanji
Imani kapena khalani ndi kugwira bandi m'manja onse awiri pamwamba pa mutu wanu.
Yambani ndi manja anu masentimita pang'ono. Mwina mungafunikire kusintha kuti zisinthe mavutowo.
Kuika dzanja lamanzere pamalo, finyani kumbuyo kuti mukokeko kumanja komweko kumalo okwera.
Bwererani kuti muyambire ndi kubwereza mobwerezabwereza 16 musanasinthe mbali.
4 - Kumbuyo Kumbuyo Finyani
Kumbuyo kumbuyo kumafufuzira masewera olimbitsa thupi kumakhala kosavuta kugwira ntchito minofu yapamwamba ya kumbuyo. Muyenera kusintha mtunda wa manja anu kuti izi zikhale zovuta kapena zosavuta.
Bwanji
Kuima kapena kukhala pansi, gwirani gululo pakati, mikono yowongoka patsogolo panu, manja ataliatali masentimita.
Finyani mapewa pamodzi ndipo mutsegule mikono kumbali zonse, kukoketsani gululo ndikupukuta mapewa anu.
Bwererani kuti muyambe ndi kubwereza, kusunga mkangano pa nthawi yonseyo. Bwerezani mobwerezabwereza 16.
5 - Ntchentche Zomwe Zimatuluka Kumbuyo
Ntchentche imodzi kumbuyo kumakhala kusunthika kwabwino kumagwira ntchito kumbuyo kwa mapewa komanso minofu pakati pa mapewa.
Bwanji
Pa manja ndi mawondo, gwirani mbali imodzi ya gulu mu dzanja la manja ndikugwirani mapeto ena ndi dzanja lamanzere. Gwiritsani dzanja lamanja pamalo pomwe mukukweza dzanja lakumanzere molunjika pamlingo womwe ukutsogolera mmphepete ndikuponyera mmbuyo ndi pamapewa. Sinthani kusungira manja kuti muwonjezere kapena kuchepetsa mavuto. Bwerezani mobwerezabwereza 16 kumbali iliyonse.
6 - Overhead Press
Makina apamwamba ndi chimodzi cha zovuta kwambiri ndipo muyenera kusamala ndi gulu pano. Kutenga gulu lanu lapitalo ndi lovuta kwambiri kugwiritsira ntchito likhoza kuyika kupsinjika pa gulu ndikupangitsa kuti lizitha.
Ngati gulu lanu liri lolimba, yesetsani kuchita mkono umodziwo panthawi imodzi ndi gulu lokhazikika pansi pa phazi limodzi.
Bwanji
Gulu la malo pansi pa mapazi onse ngati muli ndi gulu lophweka, phazi limodzi ngati likukulirakulira.
Gwirani manja mmanja onse awiri ndikuyamba kusuntha ndi manja omwe akugwiritsidwa ntchito ku "post post", mawindo owongoka ndi osalowa. Konzani mapewa kuti awongole manja ndi kuchepetsa mmbuyo. Kutsiriza 16 kumabwereza.
7 - Chimodzi cha asilikali Triceps Extensions
Zowonjezereka zowonjezerekazi ndizokwanira kugwira ntchito minofu kumbuyo kwa mikono. Onetsetsani kusunga mapewa kumbali yonseyi ndikuwongolera pakupaka minofu ya triceps.
Bwanji
Gwirani gululi m'magulu onse awiri pamapazi ndi dzanja lamanja lomwe likuwerama kuti likhale patsogolo pa chifuwa, dzanja lamanzere likuwongoka.
Kuika dzanja lamanzere molumikiza dzanja, mgwirizanitsa triceps kuti muwongole mkono wakanja. Bwererani kuti muyambe ndi kubwereza musanasinthe mbali. Yambani 16 kumbuyo kumbali iliyonse.
8 - Mapulogalamu a Biceps a Bandeps
Zipangizo zamakono ndizochita masewera olimbitsa thupi ndipo gululi limakhala mozama kwambiri. Muyenera kugwiritsira ntchito minofu yanu ya stabilizer kuti muteteze dzanja lanu pamene mukupiringa gulu lonse.
Bwanji
Imani pa gulu ndikugwirana ndi mitengo ya kanjedza yomwe ikuyang'ana kunja. Kusunga maondo ndi mawondo pang'ono, kuweramitsa manja ndikubweretsa mitengo ya palmu ku mapewa m'kati mwake. Lembani mapazi pambali kuti mukhale ndi mavuto ambiri. Bwererani kuti muyambire ndi kubwereza kwa 16 kubwereza.
9 - Mbali Yoyambira Mphindi
Masewera oyang'anizana ndi abwino kwa glutes, ntchafu zakunja, ndi quads. Kumbukirani, pamene mumadula, tumizani mchiuno kumbuyo kuti maondo asapite patsogolo.
Bwanji
Imani pa bulu ndi mapazi palimodzi, kumagwirizanitsa pa gululo mutagwira zitsulo za hafu.
Yambani kumanja momwe mungathere ndikutsika mu squat.
Yambani phazi lakumanzere ndikupitiliza kupita kumanja ndi squat kwa kutalika kwa chipinda musanayambe mbali.
Pitirizani kukokera pa gulu kuti muwonjezere mavuto.
10 - Mapulogalamu a Band
Bungwe limapanga chida chabwino chowonjezera kukaniza mapapu achikhalidwe. Mudzapezanso ntchito yochepa yopatula pa biceps ngati bonasi.
Bwanji
Imani ndi mwendo wakumanja kutsogolo, mwendo wamanzere kumbuyo ndi gulu lomwe liri pansi pa mwendo wamanja.
Kukanikiza gululi pogubudulira, kumatsikira pansi mpaka mabondo onse ali pa madigiri 90, kutsogolo kwa bondo kumbuyo kwa chala. Bwererani kuti muyambire ndi kubwereza kwa 16 kubwereza kumbali iliyonse.
Mungafunikire kusintha mavutowo pa gululo, kuigwira pafupi ndi phazi lanu, mwachitsanzo, kuti mukhale ndi mphamvu.
11 - Mtsinje wa Criss Outer Ntchentche
Mphuno yamtundu wodula ndi njira yabwino yowunikira ma gling, m'chiuno ndipo, ndithudi, ntchafu zakunja. Mukhoza kugwiritsa ntchito gulu lopanikizika kwambiri pazochitazi.
Bwanji
Lembani pansi ndi miyendo mmwamba, gulu lozungulira kumapazi.
Criss amawoloka gululo kuti awonjezere mavuto ndipo amakokera pansi. Sungani zitsulo ndi thupi lapamwamba pamene mutsegulira mapazi, ndikuwongolera poyikira ntchafu. Bwererani kuti muyambe ndi kubwereza mobwerezabwereza 16.
12 - Chiwombankhanga Blaster
Chiwombankhanga chimangomveka ngati, kuyima kolimba kumbuyo kwanu . Kulowa pamalo abwino kungakhale kovuta ndipo mufuna kutsimikiza kuti gululo liri lotetezeka pamapazi anu kotero kuti gulu silinabwererenso.
Bwanji
Yambani m'manja mwanu ndi mawondo ndikukulumikiza gulu kumbuyo kwa phazi lamanja.
Gwirani chanza mmanja mwawo ndikuyamba kusuntha ndi bondo lakumanja ndikuweramitsa phazi pamene mukukweza mwendo wakumbuyo, ndikuwombera.
Bwerezani mobwerezabwereza 16 kumbali iliyonse. Onetsetsani kuti mukuyendetsa phazi lanu kuti muteteze gululi.