Zimasunthira Zida Zolimbitsa Thupi

Pamene nyengo ikufunda imatanthawuza kuti sundresses, nsonga zamatabwa, nsomba, ndi khungu zambiri. Zida zamphamvu ndi zong'onong'ono sizisonyezero chabe za mphamvu zanu, koma ndingathe kuwonjezeranso kuti ali achigololo. Osati zokhazo, ganizirani za manja anu onse: mukukweza zakudya, kukankhira makoka a udzu, kunyamula madengu ochapa zovala kapena mabokosi opinda pansi. Zida zimatanganidwa, ndipo tikufuna kuti zonse zikhale zothandiza komanso zokongola.

Kotero, kodi mumatani kuti mupeze mikono yamphamvu? Zojambulajambula izi zimapangidwira minofu yonse yomwe imapangitsa kuti zida zikhale bwino komanso zogwirizana: mabiceps, triceps, ndi mapewa. Koma tisanayambe kugwira ntchito, palinso zinthu zina zomwe zingakhudze mmene manja anu amawonekera. Tiyeni tiwone zinthu zina zofunikira zokhudzana ndi kupeza manja abwino .

Khalani Ogwirizana

Monga chinthu china chilichonse m'thupi lathu, ngati simugwiritsa ntchito, mumataya. Kuti mukhale ndi manja akulu, simungangoyamba chizoloŵezi-muyenera kumamatirana nawo! Kusintha kumene mumapanga mukakhala ndi zizolowezi zatsopano muyenera kupitilira kuti zotsatira zikhazikike mozungulira.

Gwiritsani Ntchito Kulemera Kwambiri

Pogwiritsira ntchito dumbbells, onetsetsani kuti mukugwiritsa ntchito kulemera koyenera. Mwadziwa bwanji? Muyenera kukwanitsa kuchita 12 mpaka 15 mobwerezabwereza ndi kulemera kwanu, koma muyenera kukhala ndi vuto lomaliza. Kaŵirikaŵiri timapita kulemera kwambiri kuti tisamawonongeke. Chowonadi n'chakuti kuti asonyeze kusintha kulikonse mu mphamvu ya minofu, zolemerazo ziyenera kukhala zolemetsa mokwanira kuti zisinthe.

Sintha

Izi ndi zovuta kwambiri, koma manja anu, monga minofu iliyonse m'thupi lanu, adzasokonezeka ndi chizolowezi chomwecho. Ndibwino kukhazikitsa chinthu chimene mungachite ndi zomwe mumakonda, koma ndizofunika kusintha masabata awiri onse. Uthenga wabwino sungasinthe chizoloŵezi chonse. Ngakhale kungosintha kulemera kwake ndi kupita pang'ono kumakhala chinthu chatsopano. Komabe, ngati muli otopa ndi zomwe mukuchita, pitirizani kusinthana ndi kuyeserera ndikuyesera chinachake chatsopano.

Zakudya ndi Cardio

Kumbukirani kuti malo ochepetsera sizingatheke. A American Council on Exercise amavomereza izi, akuti, "Lingaliro la kuchepa kwa malo kumatsatira chikhulupiliro chonyenga chakuti kuphunzitsa minofu inayake kudzapangitsa kuwonongeka kwa mafuta m'deralo la thupi. "Mwa kuyankhula kwina, zochitika zonse zapadziko lapansi sizidzaphimba zokongola, zida zowonongeka ngati pali mafuta ochuluka atakhala pamwamba pawo . Onetsetsani kuti mukudya bwino ndikupeza mafuta otentha a cardio kuwonjezera pa ntchito yanu yodabwitsa.

Chabwino, kulankhula kokwanira. Tiyeni tiyambe kuchitapo kanthu. Pazotsatira izi, yambani kubwereza 12 mpaka 15 kapena mpaka manja anu atakonzeka kupereka! Kupuma kwa masekondi 30 mpaka 60 ndikupitiliza kuntchito yotsatira. Zina zimasokoneza ndipo zimakukhazikitsani. Zina mwa zinthuzi zimaphatikizapo mikono koma mwa njira yomwe mtima wanu umathamanga ndi kuwotchera makilogalamuwo pang'ono. Nthawi ina kudzera mu chizoloŵezi chiyenera kukhala chochuluka, koma ngati mukuchita "kuchitidwa" tsiku ndi tsiku ndipo mukufuna zina, pitirizani kuyenda kachiwiri.

1 - Galu Lopansira Akukwera

Uku ndikusunthika kwakukulu kulimbikitsa mitsempha yonse ya mikono komanso kutambasula kumbuyo ndi kumapewa.

1. Yambani pamalo apamwamba , manja anu pansi pa mapewa anu, pachimake cholimba, ndipo thupi lanu likhale lolunjika kuchokera ku zidendene kupita kumutu.
2. Kwezani m'chuuno mwanu ndikugwedezeza zam'mwamba, ndikukweza manja anu mmwamba kuchokera pamapewa anu mpaka thupi lanu litapanga "V." Fotokozerani mtedza wanu pamwamba ndikusangalala.
3. Bwererani ku malo apamwamba.
4. Chitani pushup, kugwedeza mphutsi zanu ndi kutsika chifuwa chanu pansi.
5. Bwererani kumbuyo ku malo apamwamba ndipo pitirizani.

2 - Sakanizani

Minofu yonse yamasewera imasewera masewerawa, kuphatikizapo pakati, kuphatikizapo, kuphatikizapo cardio! Onetsetsani kuti mukutsatira mawonekedwe abwino .

1. Yambani pamalo apamwamba ndi manja anu pansi pa mapewa anu, koma pang'ono pang'ono kuposa mapewa-m'lifupi.
2. Onetsetsani kuti thupi lanu limapanga mzere wolunjika kuchokera ku zidendene kupita kumutu. Limbikitsani maziko anu kuti mugwirizane ndi zochitikazo.
3. Lembani mphutsi zanu, mutsike chifuwa chanu pansi. Onetsetsani kuti zigoba zanu zikugwedezeka kumbuyo kwa madigiri 45-kuchokera mu thupi lanu, kotero iwo sali okonzeka kumbali yanu kapena kupatula kunja.
4. Pamene chifuwa chanu chili ndi masentimita angapo kuchokera pansi, sindikizani kupyola manja anu, mukulumikize, ndipo mubwerere ku malo apamwamba kuti mupitirize.

3 - Curl Yokweza Yapamwamba

Buck mchimake chopiringizira; aliyense akhoza kuchita zimenezo! Ameneyo adzatsutsa mikono yanu yonse, njira yatsopano. Pitani ndi zolemera zopepuka kusiyana ndi zomwe mumakonda.

1. Imani wamtali, mapazi anu akudumpha-patali patali, mawondo anu akuwerama pang'ono, atagwira bondo lamanja mu dzanja lirilonse.
2. Kwezani manja anu, kuwatambasula pang'onopang'ono kuchokera pamapewa anu, manja anu akuyang'ana mmwamba. Mudzasunga manja anu apamwamba mmalo amenewa.
3. Gwirani manja anu kumbali yanu.
4. Sungani mikono yanu yakumtunda ndikukhalanso zitsulo zanu, kubwerera ku malo oyamba.

4 - Zolemba Zokakamiza

Izi zimachitika pamalo otsika. Kuchotsa kumbuyo kwa mikono kumenyana ndi miyendo yanu kudzakakamiza biceps kuti azigwira ntchito pawokha.

1. Ndi mapazi anu ochulukirapo kusiyana ndi chiuno-kutalika, zala zanu zinkangoyenda kunja, kugwetsa pansi, kuchepetsa kutayirira kwanu kupitirira kutalika kwa digirii 90 pa maondo anu. Sungani wamtali wamtundu wanu ndikukonzekera mikono yanu kumtunda mkati mwa ntchafu iliyonse, mutagwira chitovu m'manja mwanu.
2. Kusunga malo ochepa, onetsetsani manja anu mu ntchafu zanu ndi kugugulira zitsulo zanu, kukweza mapepala anu kumapewa anu.
3. Bweretsani kayendetsedwe kake ndikuwonjezerani zitsulo zanu, kutsika pansi pazitsulo pamene mukupanikizika ndi manja anu. Pitirizani ntchitoyi.

5 - Kukula kwa Mapiri

Tengani kamphindi kuti mutenge mtima wanu pamene mukulimbikitsani manja anu ndi kusuntha . Chitani masekondi 30.

1. Yambani malo apamwamba, manja anu pansi pa mapewa anu, thupi lanu litalike, ndi maziko anu mwamphamvu.
2. Lembani bondo lanu lakumanja kumbali yanu m'chifuwa, kubzala mpira ku phazi lanu lamanja pansi, kusunga m'chiuno.
3. Yesetsani kupyolera mu manja anu ndi mapazi anu, muthamangire mapazi anu mumlengalenga, musinthe malo awo. Bondo lanu lakumanzere liyenera kupita patsogolo, bondo likuyandikira ku chifuwa chanu, bondo lanu lakumanja likukuyenderani.
4. Yambani msangamsanga mapazi onse awiri, ndikusintha malo awo kachiwiri.
5. Pitirizani ntchitoyi mofulumira momwe mungathere pokhala ndi mawonekedwe abwino.

6 - Pezani Kukanikiza

Izi zimalimbikitsa triceps m'njira yatsopano. Onetsetsani kuti muzichita 12 mpaka 15 kumbali iliyonse.

1. Bwerani kumbali yanu ya kumanja, miyendo yanu iphwanyidwe. Manga dzanja lako lamanja m'chiuno chako, kugwira dzanja lako lamanzere ndi dzanja lako lamanja. Lembani mkono wako wamanzere ndikuika dzanja lako lamanzere pansi pang'onopang'ono kutsogolo kwa chifuwa chako.
2. Tsimikizirani mozama ndikusindikizira kupyola dzanja lanu lamanzere, kutambasula mpukutu wanu pamene mukukankhira pamapewa anu ndikuchotsa pansi.
3. Pamene goli lanu liri pafupi kwambiri, bweretsani kayendetsedwe ka pansi ndikuchepetseni phewa lanu ndikubwezeretsanso pansi.
4. Pitirizani ntchitoyi mokwanira musanasinthe mbali.

7 - Pemphani Powonjezera Kuwonjezera

Izi zimayenda pang'onopang'ono zothandizidwa ndi mapewa. Onetsetsani kuti zitsulo zanu zikhale pafupi.

1. Imani miyendo, phazi lanu likudutsa-kutali, mawondo anu akuwerama pang'ono, mumtima wanu mwamphamvu. Gwiritsani manja anu onse pamutu pawiri, zigoba zanu zowonjezereka.
2. Lembani mitsuko yanu, mutsike pansi pamutu mwanu. Sungani mikono yanu yapamwamba yokhazikika ndi pafupi ndi makutu anu.
3. Bweretsani kayendetsedwe kake ndikukweza mipiringidzo yanu, kukweza kulemera kwanu pamutu mwanu.
4. Pitirizani ntchitoyi.

8 - Yang'anani Nkhwangwa

Tsopano kuti ma triceps anu ali pamoto, onjezerani izi pang'ono kuti mutsirizitse izo. Ngati muli ndi danga lalikulu kupita patsogolo momwe mungathere. Ngati sichoncho, masitepe 4 ndi masitepe angapo adzapusitsa. Masabata makumi atatu adzakhala ochuluka!

1. Yambani manja anu ndi mawondo pansi, mawondo anu mwachindunji pansi pa mchiuno mwanu, manja anu pansi pa mapewa anu. Flex makola anu ndi kukumba zala zanu ndi mipira ya mapazi anu pansi.
2. Limbikitsani kupyolera mu manja anu ndi mapazi anu, mukugwada pansi. Maondo anu adzakhala otsalira pazochita zonsezi.
3. Kuthamangira kutsogolo kwa mapazi angapo, kuyambira ndi dzanja lanu lamanja, mwendo wamanzere, mkono wamanzere, mwendo wamanja, kusunga m'chiuno mwako pamene ukukwawa.
4. Bweretsani kayendetsedwe kake ndikuyambiranso. Pitirizani pa nthawi yoikidwiratu, yokhala ndi masekondi 30 osachepera.

9 - Kutsogolo Kwambiri Kwezani

Sungani pang'onopang'ono pa ichi kuti kufulumira kusatenge. Imani pang'ono pang'onopang'ono musanatsike ndi kulamulira. Mudzafuna kupita ndi zolemera zowonjezera pamtundawu chifukwa cha mtunda wa dumbbell womwe ukuchokera kuchipatala.

1. Imani wamtali ndi mapazi anu mchiuno-mtunda wautali ndi mawondo atakwerama pang'ono, mutagwira bulu lamanja mmanja mwanu kuti manja anu ali pafupi ndi ntchafu zanu.
2. Kuika manja anu molunjika, kwezani minofu patsogolo pomwepo kuchokera mthupi lanu mpaka mutulutse kuchokera pamapewa anu.
3. Bweretsani kayendetsedwe kake ndikuchepetsanso zidutswa za ntchafu.
4. Pitirizani ntchitoyi.

10 - Kutsogolo Pamutu

Uwu ndiwopambana kwambiri "Ndine wamphamvu". Ikani zolemera zolemera pamutu panu ndipo penyani mapewa anu akhale ofanana.

1. Imani miyendo, phazi lanu likudumpha-kutali, mawondo anu akuwerama pang'ono, atanyamula chibonga m'dzanja lililonse kotero iwo ali pa mapewa anu, manja anu akuyang'ana kutali ndi inu.
2. Limbikitsani zitsulo zam'mwamba pamwamba, kutambasula makutu anu.
3. Sungani zitsulo zanu ndikuchepetsanso zitsulo zanu kumapewa anu.
4. Pitirizani ntchitoyi.

11 - Crab Crawl

Cardio yomaliza imapangitsa kuti mapewa apite patsogolo. Mofanana ndi kukwawa kwa nkhanu, ingogwiritsani ntchito malo omwe muli nawo. Mutangotuluka m'chipindacho mutembenuke ndikubwerera.

1. Khalani pansi, mawondo anu akugwa, mapazi anu obzalidwa pansi. Ikani manja anu pansi pamphuuno mwanu. Yesetsani kupyolera mu manja anu ndi mapazi anu pamene mukukweza mchiuno mwanu, mutalowetsa patebulo.
2. Lembani m'chiuno mwako ndikuyamba kuthamangira kumbuyo, kutsogolera ndi dzanja lanu lamanja, phazi lakumanzere, kumanzere, phazi lamanja. Nkhanu zibwera kumbuyo kumbuyo kwake mpaka mamita asanu ndi atatu.
3. Bweretsani kayendetsedwe kake ndi nkhanu kutsogolo, kubwerera ku malo anu oyamba.
4. Pitirizani nthawi yoikidwiratu, yokhala ndi mphindi zosachepera 30.