Zochita Zapamwamba za Thupi kwa Othamanga

Mphamvu yamkati ndi yofunika kwambiri kuti mukhalebe olimba komanso osapweteka . Thupi lamphamvu lapamwamba lingatithandize kuthamanga ndi mawonekedwe abwino, kupewa zovulazidwa, kuthamanga bwino, ndi kuchepetsa kutopa. Mudzapeza kuti mapiri ndi sprints zimakhala zosavuta pamene mukulimbitsa thupi lanu lapamwamba.

Yesani kuphatikizira mautumikiwa apamwamba pamtundu wanu 2x pa sabata ndipo mudzayamba kuzindikira kusiyana kwanu.

1 - Mmene Mungapangire Chikhombo Chokwera

Zochita izi zidzalimbitsa ma triceps anu, minofu yomwe imayenderera kumbuyo kwa mkono wanu wamtunda, kuchokera pa phewa lanu mpaka kumalo anu. Zonse zomwe mukufunikira pa zochitikazi ndi mpando wolimba kapena benchi.

1. Khala pamphepete mwa benchi wotetezedwa kapena mpando, ndi mawondo anu atawerama. Ikani chidendene cha manja anu pambali pambali pa mpando. Sungani msana wanu molunjika ndipo abs yanu inakoka.
2. Lembetsani chingwe chanu patsogolo pa mpando ndikuthandizira kulemera kwanu ndi manja anu. Maondo anu ayenera kukhala ogulidwa.
3. Yambani manja anu, koma sungani zitsulo zanu pang'ono.
4. Pewani mitsuko yanu pang'onopang'ono kuti muchepetse thupi lanu mpaka pansi mpaka mphutsi zanu ziri pafupi ndi madigiri 90 digiri. Thupi lanu liyenera kuchotsa mpando.
5. Ikani pansi ku mpando kuti muwongole mitu yanu, kubwerera ku malo anu oyamba. Izi zimathera limodzi.
6. Gwiritsani ntchito nthawi 10 mpaka 15 potsatizana ndi cholinga chochita maselo awiri kapena atatu.

Zolemba Zapamwamba: Mmalo moyendetsa mawondo anu, yambitsani miyendo yanu patsogolo panu, ndi zidendene zanu mutakhala pansi. Kenaka tsambani 15-20 potsatizana pokhazikika ndikukwaniritsa maselo awiri kapena atatu.

2 - Kuima kwa Dumbell Pamutu Woponyera Pamwamba

Mapepala apamwamba akuthandizira kugwira ntchito mapewa ndi triceps. Ngati mwatsopano kuti muphunzitse mphamvu, yambani ndi mapulaneti ochepa (3 mpaka 5 mapaundi) ndipo mutha kukhala olemera kwambiri (5 mpaka 10 lbs).

1. Imani ndi mapazi anu paphewa padera.
2. Yambani ndi zopopera paphewa, ndi manja anu akuyang'ana patsogolo.
3. Pewani pamwamba ponseponse mpaka manja anu athandizidwa. Pogwiritsa ntchito kayendetsedwe ka pang'onopang'ono, kayendetsedwe kazitsulo, tchepetsani zitsulozo kumalo oyambira.
4. Bwezerani kwa 15 mpaka 20 kubwereza pa imodzi yokha.

Zokwanira magawo awiri.

3 - Mmene Mungapangidwire

Kukonzekera ndi ntchito yabwino yopititsa thupi kwa othamanga. Zidzakuthandizani kuti mukhale ndi mphamvu zowonjezera komanso kuti mukhale ndi maziko anu. Pano pali momwe mungapangidwire:

1. Lowani malo apulumu ndi manja anu omwe anafesedwa pang'ono kusiyana ndi mapewa-m'kati mwake.
2. Ikani mapazi anu komabe inu mumakhala omasuka kwambiri - kaya mutenge palimodzi kapena pang'ono padera. Dzipangire nokha pa zala zazing'ono, kotero iwe ukugwirizanitsa mmanja ndi zala zala.
3. Pewani thupi lanu mpaka chifuwa chanu chisafike pansi.
4. Musalole kuti msana wanu usungunuke kapena kumangirira pamtunda uliwonse. Sungani thupi lanu pamalo apamwamba - mzere wolunjika kuchokera kumutu mpaka kumapazi.
5. Lembani pamene mukugwada pansi pang'onopang'ono ndikudzichepetsetsa mpaka mphutsi zanu ziri pa digiri ya 90 digiri.
6. Pamene mukusunga kwambiri, pendani pamene mukudzikakamiza kumbuyo. Pitirizani kukankhira pansi kutali mpaka mikono yanu ikhale yolunjika kachiwiri (koma musatseke makutu anu).
7. Bwerezani mobwerezabwereza kwa 15 mpaka 20 kapena ambiri momwe mungathere pokhala ndi mawonekedwe abwino.

Kusinthasintha kosinthika: Ngati simunakonzekeke, mungayambe maondo ogwada. Yambani manja anu ndi mawondo, ndi manja anu pansi pa mapewa. Pogwiritsa ntchito mawondo anu pansi, pansi pamtunda mofanana ndi kukanikiza, koma mungagwiritse ntchito mawondo anu, osati mapazi anu, kuti muthandize thupi lanu kukhala lolimba.

Pamene mukupita, mukhoza kuyamba ndi mapulogalamu ofunika kwambiri omwe mungathe kumaliza ndikusinthira kusintha kwasintha kwaseri.

4 - Mmene Mungapangire Triceps Kupitilira Kuwonjezera Kuchita Zochita

Pano pali masewero olimbitsa thupi kuti muthe kulimbitsa triceps yanu. Mudzasowa chithunzithunzi cha ichi. Sankhani imodzi yomwe mungathe kukweza pamwamba pa mutu wanu. Pamene mukukhala olimba, mungagwiritse ntchito luso lolemera kwambiri.

1. Imani pambali pa phazi lanu. Manga manja onse kuzungulira dumbbell ndikugwiritsira ntchito dumbbell kumbuyo kwanu. Sungani manja anu akuyang'ana mmwamba.
2. Sungani mapewa anu pansi ndi makutu anu pafupi ndi makutu anu momwe zingathere. Pewani msana wanu molunjika, mapewa osasunthika komanso osagwira ntchito.
3. Pewani phokosolo pang'onopang'ono ndikukweza manja anu pamwamba. Lembetsani zitsulo zanu mpaka manja anu ali ofunika. Zilonda zanu ziyenera kutsogolo ndikukhala olunjika koma osatsekedwa. Yesetsani kuti manja anu apamwamba ayang'ane pansi pa zochitika zonsezo komanso kuti mbali zanu zikhale zosiyana. Dumbbell iyenera kukhala pamutu mwanu ndi manja anu akuyang'ana mmwamba ndipo dumbbell ikupachikidwa pamanja.
4. Lembani mitsuko yanu mofulumira ndiyendetsedwe bwino, mutsike pansi pamutu panu. Yesetsani kusunga malo anu akumwamba ndikungosuntha zanu. Onetsetsani kuti mumachotsa kumbuyo kwa mutu wanu. Pitirizani kugwedeza mphutsi zanu mpaka iwo ali pa digrii 90 digiri.
5. Pang'onopang'ono kweza dumbbell pamwamba pa mutu wako.
6. Bwezerani kwa 10 mpaka 12 kubwereza pa imodzi yokha.

Zokwanira magawo awiri.