Zochita Zochepa za Thupi kwa Othamanga

Maphunziro olimbitsa thupi ali ndi phindu lalikulu kwa othamanga, popewera kuvulala kuti apitirize kupirira ndi kufulumira. Kuchita thupi lapansi kumagwira ntchito 2-3 pa sabata kungapangitse kusiyana kwakukulu pa ntchito yanu. Nazi njira zowonongeka za thupi kuti mugwire ntchito yanu.

1 - Yambani Lunge

Pulogalamu yopita patsogolo ndi ntchito yolimbikitsana kwambiri yoyendetsa (mapewa am'tsogolo) ndi kunyezimira. Nazi momwe mungachitire:

1. Yambani poima ndi malo abwino. Mapazi anu ayenera kukhala mchiuno kuti agwirizane mbali, ndipo mikono yanu ikhale pambali panu.
2. Tengani patsogolo pang'onopang'ono, kusunga thupi lapamwamba molunjika momwe lingathere (onani chithunzi).
3. Lunge mpaka chiuno chako chakumbuyo chikufanana ndi pansi ndipo bondo lako lakumbuyo liri pafupi ndi pansi.
4. Maondo onsewo ayenera kukhala atayima pafupifupi madigiri 90. Onetsetsani kuti bondo lanu lakumbuyo lisadutse zala zakutsogolo.
5. Sungani maso anu akuyang'ana patsogolo, ndipo musayang'ane pansi.
6. Bwererani ku malo oima, miyendo yina ndi kubwereza. Gwiritsani ntchito maselo atatu a 10-12 pambali iliyonse.

N'zosavuta? Pangani izo kukhala zovuta kwambiri powonjezera ziphuphu zowala.

2 - Magulu

Maselo ndiwopindulitsa kwambiri kwa othamanga chifukwa angakuthandizeni kulimbitsa m'chiuno mwanu, glutes, quads, hamstrings, komanso ngakhale pachimake . Nazi momwe mungapangire squat bwino.

1. Imani ndi mapazi anu paphewa padera.
2. Yang'anani molunjika patsogolo ndi kusunga chifuwa chanu.
3. Kutambasula manja anu molunjika, ndi manja anu akuyang'ana pansi
4. Bwerani mawondo anu ndi kukankhira mchiuno ndi chiuno chanu kumbuyo ndi pansi kumbuyo kwanu ngati mukufuna pafupi kukhala pampando.
5. Pitirizani kulemera kwanu pazitsulo ndikuonetsetsa kuti mawondo anu asadutse zala zakutsogolo. Zitsulo zanu ziyenera kukhala pansi kuti zisinthe.
6. Dzichepetseni nokha mpaka mapewa anu asaganizire pansi. Onetsetsani kuti mukusunga miyendo yanu ndikuwongolera manja anu mukudula pansi.
7. Yambani miyendo yanu ndi kupanikiza chiuno chanu mukamabweranso. Bweretsani manja anu kumbali yanu kumtunda, kusunga mapewa anu kubwerera.
8. Tchulani magawo atatu a maulendo 15.

3 - Kugonjetsa Bulu

Bulu amatsuka machitidwe kumathandiza kumanga miyendo yamphamvu kapena minofu. Nazi zomwe mungachite:

1. Yambani pa manja anu ndi mawondo anu, ndi minofu yanu ya m'mimba yomwe mukuyendetsa kutsogolo kwa msana wanu.
2. Kwezani mwendo wanu wakumanzere kumbuyo kwanu, mutayendetse bondo lanu lakumanja, ndikukwezera mwendo wanu mpaka mutagwirizana ndi thupi lanu ndipo phazi lanu losinthasintha lifanana ndi denga (onani chithunzi).
3. Ndiye bweretsani mwendo wanu wakumanzere kumalo oyambira.
4. Bweretsani maulendo 12-15 pa mwendo uliwonse.

4 - Wall Sit

Khoma limakhala ndi zozizwitsa zochepa thupi. Inu mumanga nyonga ndi chipiriro mu quadriceps yanu (minofu ya ntchafu), glutes (butt), ndi ana. Nazi zomwe mungachite:

1. Yambani ndi nsana wanu pambali pa khoma (kapena mtengo ngati mukuchita masewera apamwamba) ndi mapazi anu paphewa ndi pafupi mapazi awiri kuchokera khoma.
2. Pewani msana wanu pansi pa khoma mpaka mapafu anu atalikirana pansi ndipo maondo anu apange mbali yoyenera.
3. Sinthani mapazi anu kuti mawondo anu akhale pamwamba pazitsulo zanu. Iwo sayenera kukhala pamwamba pa zala zanu.
4. Gwiritsani ntchito mphindi 30 mpaka 60 ndipo chitani minofu yanu ya m'mimba. Msana wanu ukhale wokhazikika pa khoma.
5. Bwererani kumayambiriro anu oyamba poyesa kugwiritsa ntchito miyendo yanu ndikubwezeretsanso zochitika ziwirizo.

N'zosavuta? Yesani kuwonjezera nthawi yanu yogwiritsira ntchito masekondi asanu pamene mukuwonjezera mphamvu zanu.

Zovuta kwambiri? Yesani kanthawi kochepa kuti muthe kumanga masekondi 30. Yambani ndi masekondi 10 ndipo pitirizani kuwonjezera masekondi ena asanu pamene mphamvu yanu ikukula.

5 - Mphindi Wokhumudwitsa ku Press Over Press

Mbalameyi imapita patsogolo kwambiri kuposa nthawi yambiri ndipo imagwiranso ntchito thupi lanu . Nazi zomwe mungachite:

1. Gwirani mapepala apamwamba pa mapewa ndi mapiko anu ogulidwa. Ikani phazi lanu mchiuno.
2. Mukasunga chifuwa chanu, gwiritsani mawondo anu pansi mpaka mapafu anu akhale ofanana pansi. Tambasulani manja anu kotero kuti dumbbells ali patsogolo panu.
3. Monga ndi squat nthawi zonse, pitirizani kulemera kwanu pazitsulo ndikuonetsetsa kuti mawondo anu asadutse zala zakutsogolo. Zitsulo zanu ziyenera kukhala pansi kuti zisinthe.
4. Pamene mukuyima, yang'anizani zitsulo zanu ndikukankhira zolemera mpaka manja anu atayang'ana pamutu panu.
5. Bwererani ku malo oyamba kuti mutsirizitse katemera umodzi. Ikani ma seti atatu a maulendo 10.

6 - Mmodzi Wopanga Sprinter Lunge

Zochita izi sizidzangowonjezera mphamvu mu thupi lanu, mumathandizanso kupirira kwanu. Nazi zomwe mungachite:

1. Yambani kutsogolo kutsogolo. Onetsetsani kuti mawonekedwe anu akugwirizana ndi mapewa anu.
2. Bweretsani bondo lanu lakumanzere ku chifuwa chanu, kotero inu muli pamalo oyamba a sprinter. Dzanja lanu lamanja liyenera kupitilira kumbuyo kwanu, ndi zala zanu pansi.
3. Onetsetsani kuti mapazi anu akulozera kutsogolo, osati kutembenuzidwa kunja.
4. Mukangoyenda mofulumira, sintha maimidwe a miyendo yanu ndikuyendetsa bondo lanu lakumanja kumbali yanu ndi kuwongolera mwendo wanu wakumanzere. Gwirani bondo lanu pakati pa manja anu - musalole kuti lipite kunja kwa mphuno yanu.
5. Sinthani malo a miyendo yanu kachiwiri poyendetsa bondo lanu lakumanzere ndikuyendetsa mwendo wanu wakumanja. Mukangoyendetsa miyendo yonse iwiri, ndilo limodzi.
6. Yesetsani 2 maselo khumi

7 - Skater Lunge

Mudzamva kutentha pamene mukuchita izi zosiyana siyana. Nazi zomwe mungachite:

1. Lembani mwendo wanu wamanzere kumbuyo kwa mwendo wanu wakumanja pamene mumagwadira bondo lanu lakumanja.
2. Tambasulani dzanja lanu lamanja kumbali yanu, ndipo mutambasule dzanja lanu lamanzere m'chiuno mwanu .
3. Lekani kumbali, bweretsani mwendo wanu wakumanja kumbuyo kwanu ndikusintha malo anu. Icho ndi chimodzimodzi.
4. Pitirizani kudumpha kuchokera kumbali mpaka mutatsiriza 20 kubwereza.