Pali lingaliro lodziwika kuti ngati sitikudumphira pafupi ndi chipinda kapena kusuntha pa bicycle kapena kuthamanga kumene sitikugwira bwino. Koma zopusa zimakhala njira yofikirira, yosavuta yopezeka bwino ndi kutentha mafuta panjira.
Kupanikizika kwa minofu yanu kumapangitsa kuwonongeka kwa minofu ya minofu yomwe imapangitsa kuti minofu ibwererenso kwambiri. Maphunziro olimbitsa thupi amawotcha mafuta osati pamene mukugwira ntchito, koma mukamaliza ntchito chifukwa mukakhala ndi minofu yambiri mumatentha mafuta nthawi zonse; osati pa nthawi yopuma. Pambuyo pa phunziro labwino la mphamvu, thupi limapitiriza kuyaka mafuta kwa maola angapo.
Ntchitoyi si yanu yopanga mphamvu yophunzitsira. Pogwiritsa ntchito minofu yambiri ndikugwiritsira ntchito powerlifting , mutha kukhala ndi calorie yapamwamba ndi mafuta yotentha, ndi cardio pang'ono boot. Zambiri zomwe zimayenda zimakhala zosiyana-siyana, minofu yambiri ndipo ambiri a iwo amayamba kuthamanga mtima.
Yesani kubwereza eyiti pa nthawi yoyamba, ndikugwira ntchito yanu mpaka 12. Kulemera kwa zopopera zanu kumagwirizana ndi mphamvu zanu, koma mutatha kupitilira asanu ndi atatu, muyenera kumverera minofu ikuyaka. Mungafunike maselo angapo osiyana siyana kotero kuti mukhale ndi zolemetsa zowonjezera zowonjezera komanso zolemera kwa ena.
1 - Pitani ku Mzere Wowongoka
Yambani mu malo apulumu ndi mikono ndi miyendo yaitali, manja atalikirana patali atanyamula ziboliboli.
Yendani kapena muthamangire manja awiri kunja kwa manja ndikubwera kumalo otsika ngati mutakhala pansi pa mpando. Yesani kulemera kwanu kumbuyo kwa zidendene. Finyani misozi yanu (minofu yanu) kenako mubwere kuima.
Pewani phokoso pang'onopang'ono kuti mupfule kumtunda kuti zitsulo zikhale pambali pamene mukukweza dumbbells. Kenaka kumasula manja kumbuyo ndi ulamuliro.
Zolinga: pachimake , glutes, chifuwa, mikono, mapewa
2 - Mbalame yotchedwa Squat Thruster
Yambani kuyimilira ndi phazi lachiuno-patali patali ndikupita kumalo ochepa mwa kugwada mawondo. Sungani msana, chifuwa chonyamulidwa, ndi mawondo kumbuyo. Zitsulozo ndi zokongola komanso zopopera.
Pogwiritsa ntchito thupi la pansi, tambani kuti muyimirire ndikukankhira pamutu pamwamba ndikuwongolera mikono. Kenaka pitani kumbuyo kuti muyambe malo.
Zolinga: mapewa, glutes , hamstrings
3 - Chotsatira cha Lunge Bicep Curl
Imani wamtali ndi mapazi anu mchiuno-kutali. Tengani patsogolo pang'onopang'ono ndi phazi limodzi ndikuponyera thupi lanu pansi. Miyendo yonse iwiri iyenera kuyendetsedwa pamtunda wa digirii 90 pansi pa lunge.
Bweretsani zoyezera m'mapewa kuti mutsirize bicep curl ndikukankhira ndi kutsogolo ndikubwerera kumayambiriro.
Bwerezani kumbali inayo.
Zolinga: quads, hamstrings, glutes, biceps
4 - Cross Behind Lunge Pambuyo pa Curl
Yambani pamalo oima pamapazi paphewa palimodzi pang'onopang'ono ndi kumatulutsa manja pambali pamilingo.
Loloka phazi lanu lamanja kumbuyo kwa mwendo wanu wamanzere kumtunda pa mpira wa kumbuyo kwanu ndi mawondo onse awiri.
Yambani phazi lamanja kumbuyo pomwe mumatambasula mikono yanu kumbali yanu ndi kupindika pang'ono. Pewani mmbuyo mikono yanu kumbali zanu ndi kubwereza ndi phazi lanu lakumanzere kubwerera.
Zolinga: quads, glutes, mmbuyo, mapewa
5 - Kuwonongedwa
Yambani pamalo oimirira ndi phazi lanu-mtunda wautali ndipo mabingu akukhala patsogolo pa ntchafu zanu.
Limbikitsani m'mimba mwako ndikupumula ngati ukugwada pansi, kutsika pansi.
Finyani glutes ndikugwiritsanso ntchito miyendo yanu ndi miyendo kuti mutuluke ndikubwerera ku malo anu owongoka.
Zolinga: glutes, hamstrings
6 - Rowgade Row
Yambani mu malo okwera ndi mapulaneti omwe muli m'manja mwanu, ndi manja anu ataliatali, pamene mukulimbanitsa pa zala zanu (kugwedezeka kwapakati kuli bwino ngati simungathe kupanga plank full). Gwiritsani ntchito mimba yanu kuti imve mimba mkati mwa msana wanu.
Tengani dumbbell yolondola kumka ku dzanja lanu lamanja la mfupa kusunga kulemera kwa mbali yanu. Pang'onopang'ono mubweretseni pansi ndi kubwereza ndi dumbbell lakumanzere.
Zolinga: triceps, core, kumbuyo
7 - Plie V Kukwera
Imani ndi zitoliro m'manja mwanu, ndi mapazi anu pang'ono kusiyana ndi mapewa-m'lifupi, zala. Bwerani mawondo akutsikira pansi mu kuya plié.
Finyani misozi yanu ndi kuwongolera miyendo yanu kuti mufike pamalo oima. Limbikitsani mimba ndikukweza manja anu mmwamba ndikupanga mawonekedwe a V. Gwiritsani manja anu kubwerera ku malo oyamba.
Zolinga: glutes, kumbuyo
8 - Squat Yotsalira-Kumbali ndi Kusambira
Yambani ndi mapazi pang'ono mokwanira kusiyana ndi nsalu-kupatulira padera, ndi chimphona cha dzanja lanu lamanja.
Pita kumbali ndi phazi lako lamanja ndikukhala kumbuyo.
Lolani bululolo lilowerenso pansi pa miyendo kenako mpaka kupfuula pamwamba pamene mukudumpha mmwamba. Sinthani dumbbell ku dzanja lina, ndipo tulukani kumbali yina.
Zolinga: chifuwa, glutes, quads, hamstrings
9 - Amapitirira
Yambani mu malo ogwada mutagwira zitoliro pambali panu.
Yambani ndi phazi limodzi ndikuyimirira ponseponse mukukakamiza zolemera.
Gwedezani pa bondo limodzi pa nthawi yobwezeretsa zolemera kumbali yanu. Bwerezani kuchokera pa malo oyamba ndi mwendo wotsutsana.
Zolinga: glutes, quads, hamstrings, mapewa
10 - Mphindi Wamoto
Yambani mutakhala pamtambo ndi mawondo anu akuwerama ndi mapazi anu pansi. Khalani ndi bondo lapamtima pafupi. Sungani mutu wanu, khulupirirani ndikunyamulira miyendo yanu pamalo apamwamba a piritsi kotero kuti ndi ofanana ndi pansi.
Tengani chithunzithunzi mu dzanja limodzi. Gwiritsani bondo kumbali imodzi kumbali ya chifuwa ndikukulitsa mwendo wina kutalika kuti muthe kutsekemera phokoso pansi pa bondo ndikudutsa. Pambuyo pake, dumbbell ili kudutsa pambali inayo.
Zolinga: zofunikira