Zochita Zolimbitsa Thupi Lanu ndi Zovuta

1 - Pullover Yoyamba

Ntchitoyi imapangitsa makoswe kumbali zonse za kumbuyo komanso m'munsi ndi pamtunda kuyambira pamene mukudziika pa mlatho. Zochitazo zikuwonetsedwa pogwiritsira ntchito mpira wa masewera olimbitsa thupi koma zikhoza kuchitidwa pa benchi kapena sitepe kuti ukhale wolimba.

1. Bodza litayang'ana pamwamba pa mpira ndi mutu ndi mapewa athandizidwa, kulemera kupuma pa chifuwa.
2. Pitirizani kugwiritsidwa ntchito kuti muthe kukweza thupi mulolo, ndikupanga molunjika kuchokera kumadzulo kupita kumutu.
3. Tengani kulemera kwake pamwamba pa chifuwa, mikono iwerama pang'ono. Mukhoza kugwiritsira ntchito mankhwala osokoneza bongo kumbali zonse kapena kugwiritsa ntchito mankhwala a mankhwala.
4. Kuika thupi lolimba ndi lokhazikika, pang'onopang'ono kumachepetsa kulemera kwako, kusunga makilogalamu pang'ono.
5. Pewani kulemera kwa momwe mumasinthira ndikuloledwa ndikuyesera kuti musachepe kulemera kwanu pansi pa mutu wanu.
6. Gwiritsani ntchito mitsempha ya m'mbuyo kuti mutenge cholemera pamwamba pa chifuwa ndi kumaliza mapepala 1-3 a 10-16 kachiwiri

Malangizo

• Ngati simunachitepo masewerawa, yesetsani pansi kapena benchi musanayese pa mpira.
• Yambani ndi kulemera kochepa kuti muzichita mawonekedwe abwino ndi kulamulira.
• Ngati muli ndi mavuto alionse, pewani zochitikazi.
• Ndichizoloŵezi komanso kumverera kusuntha kumeneku mu katatu ndi pachifuwa komanso kumbuyo.

2 - Zojambula za Barbell

Zochita izi ndizofanana ndi phokoso lamakono koma, pogwiritsira ntchito mabulosi, mumaphatikizapo kukula kwa kayendetsedwe kake ndipo nthawi zambiri amatha kulemera. Chifukwa cha kulemera kwakukulu, mumasunthira pang'onopang'ono ndi makina anu opindika kuti muthe kulamulira komanso kukhazikika.

1. Bodza litayang'ana pamwamba pa mpira ndi mutu ndi mapewa athandiziridwa, mpiringidzo pamwamba pa chifuwa ndi zitsulo zopindika.
2. Pitirizani kugwiritsidwa ntchito kuti muthe kukweza thupi mulolo, ndikupanga molunjika kuchokera kumadzulo kupita kumutu.
3. Kuika zigoba pamalo otetezeka, tenga kulemera kwake kumbuyo ndi kumbuyo kwa mutu momwe mungakhalire mosamala komanso molimbika.
4. Sungani zolimba komanso thupi likhale lolimba.
5. Gwiritsani ntchito mitsempha ya m'mbuyo kuti mutenge cholemera pamwamba pa chifuwa ndi kumaliza mapepala 1-3 a 10-16 kachiwiri

Malangizo

• Ngati simunayambe kuchita masewerowa, yesetsani ndi chigoba choyamba.
• Ngati muli ndi mavuto alionse, pewani zochitikazi.
• Ndichizoloŵezi komanso kumverera kusuntha kumeneku mu katatu ndi pachifuwa komanso kumbuyo.

3 - Mzere wa Barbell

Mzere wamabuloni ndi kusiyana kosiyana kwa mizere ya bentover ndikukulolani kuti mugwiritse ntchito zolemera zolemera pogwira ntchito minofu yonse kumbuyo. Samalani ndi zochitikazi ndipo onetsetsani kuti abs yanu ikugwiritsidwa ntchito kuti muteteze kumbuyo pamene mukugwada.

1. Ndili ndi mapazi pafupi ndi mchiuno ndipo mwapanga pang'ono kusiyana ndi ophika pa bar, khalani patsogolo mpaka m'chiuno mpaka mutakhala pafupi-degree. Sungani mapewa mmbuyo, mawondo agwedezeke pang'ono ndipo asamangidwe bwino ndipo ayang'ane kutsogolo.
2. Yambani kayendedwe kakutenga cholemera pamaso pa mawondo.
3. Lembani zitsulo ndikugwiritsanso ntchito kumbuyo kuti mutenge mimba kumbali ya mimba.
4. Bweretsani zitsulo ndikudutsa pamsana ndikukankhira kumbuyo.
5. Lembetsani pansi ndi kubwereza kwa 1-3 mapepala 8-16

Malangizo

• Onetsetsani kuti abs yanu ikugwira ntchito. Ngati izi zikupweteka msana wanu, pewani masewerowa kapena musinthe malo anu.

4 - Barbell High Rows

Mipiringidzo ya Barbell ili ngati mizere yowonjezera pokhapokha ngati mutayimilira mpaka mliriwu ukufanana ndi pansi, mumakhala ndi baranja ndi mitengo ya kanjedza yomwe mukuyang'ana mkati ndipo mumakweza chipikacho kumalo anu m'malo mwa mimba yanu. Chifukwa chakuti muli mu malo awa, mudzafunika kulemera kochepa kwa kusamuka uku.

1. Ndili ndi mapazi pafupi ndi mchiuno ndipo mwapanga pang'ono kusiyana ndi oyenera pa bar, pendekera patsogolo pa chiuno mpaka nyenyezi yanu ikufanana ndi pansi. Sungani mapewa kumbuyo, mawondo agwedezeke pang'ono komanso osamalidwa bwino.
2. Lembani zitsulo ndikugwiritsanso ntchito kumbuyo kuti mutenge cholemera ku chifuwa.
3. Bweretsani zitsulo ndikudutsa pamsana ndikukankhira kumbuyo.
4. Lembetsani pansi ndi kubwereza kwa 1-3 mapepala 8-16

Malangizo

• Onetsetsani kuti abs yanu ikugwira ntchito. Ngati izi zikupweteka msana wanu, pewani masewerowa kapena musinthe malo anu.

5 - Njira imodzi yokha

Mzere wokhotakhota ndi njira yabwino yowunikira minofu ya lat ndi kuwapanga mkono umodzi panthawi imodzi, monga mu mzere umodzi wamanja, amakulolani kukweza zolemetsa zowonongeka ndi kuika patsogolo pa litsulo komanso biceps (zomwe zimagwiranso ntchito panthawiyi zochita). Mfungulo ndikupatseni chithandizo chamtundu wina poyendetsa phazi limodzi pa sitepe (monga momwe mwasonyezera) kapena, ngakhale bwinoko, kudula bondo limodzi pa bench lolemera ndikugwiritsa ntchito osagwira ntchito kuti muthandize thupi lanu.

1. Ikani phazi lakumanzere pa sitepe kapena pansanja ndikupumula dzanja lamanzere kapena chingwe chakumwamba pamtunda.
2. Gwiritsani zowoneka-zolemera kulemera kwa dzanja lamanja, nsonga kutsogolo kusunga kumbuyo ndi pompano, ndi kupachika kulemera kwake pansi.
3. Lembani chigoba ndikuchikokera muwendo loyendetsa mpaka iyo ili pamtunda ndi torso kapena pamwamba pake.
4. Pamwamba pa kayendetsedwe kake, fanizani kumbuyo ndikusungira malo okhala m'chiuno komanso abs.
5. Lembani pansi ndi kubwereza 1-3 makina a 10-16 mobwerezabwereza, kenako musinthe mbali.

Malangizo

• Onetsetsani kusunga kayendetsedwe ka dzanja lanu ndi kupewa kuthamanga m'chiuno.
• Ingokokera chigoba kuti mufike pamtunda.

6 - Kulolera Kudandaula

Mzere umodzi wamatabwa ndi wabwino kuti mugwiritse ntchito makoswewo ndi zolemetsa zowononga kwambiri, koma mutha kutsutsana kumbuyo kumbuyo ndikuzichita ndi manja awiri nthawi yomweyo. Mungafunikire kugwiritsa ntchito kulemera kwa kuunika kusiyana ndi mzere umodzi wa mikono ndikuwerama mawondo kuti muteteze mmbuyo. Ngati mumamva ululu wammbuyo, bwererani ku mizera ina yomwe mungathe kumbuyo kumbuyo ndi mkono wosagwira ntchito.

1. Lembani mpaka m'chiuno mpaka mliri ukufanana ndi pansi kapena pa digiri 45, osalowerera ndi mawondo pang'ono.
2. Gwiritsani zolemera zazikulu-zolemera molunjika pansi popanda kutseka zitsulo.
3. Lembani zitsulo ndi kukokera zolemera mpaka zidutswazo zikhale zovuta ndizitsulo muyendedwe. Yesetsani kusunga mapewa mosasuka komanso kutali ndi makutu.
4. Lembani pansi ndi kubwereza ma seti 1-3 a 10-16 kachiwiri.

7 - Ndakhala pa Row ndi Resistance Band

Kugwiritsira ntchito kugonjera gulu ndi njira imodzi yokha yosinthira mzere wachikhalidwe wonyenga ndi kuwonjezera njira yosiyana yopita.

1. Lembani gulu lokanika pambali pa chinthu cholimba patsogolo panu (kapena gwiritsani ntchito chitseko) ndipo muyimirire kapena mukhalepo kuti phokoso likhale lolimba pa bendi ndipo bendolo liri pafupi kutalika kwa chifuwa.
2. Gwirani manja mmanja mwawo, mikono yowongoka kutsogolo ndi mitengo ya kanjedza yomwe ikuyang'anizana.
3. Gwiritsani kumbuyo kumbuyo kuti mukoke ming'alu kuti muyende pamtunda.
4. Sungani mapewa osasunthika ndi otsika ndikungokweza zitsulo kufupi ndi msinkhu.
5. Bwererani kuti muyambe ndi kubwereza kwa 1-3 mapepala a 10-16 obwereza.

Malangizo

• Gwiritsani ntchito medium to heavy band kuti mupindule kwambiri ndi zochitikazi.

8 - Lat Pulldowns ndi Bungwe Lotsutsa

Makina osungira katundu ndiwothandiza kwambiri kuti amenyane ndi kumbuyo ndi mikono, koma ngati simukupeza makina osokoneza bongo, kugwiritsa ntchito gulu lotetezera ndi chinthu chotsatira. Zochitazo zatchulidwa zimasonyeza kusuntha mkono umodzi panthawi koma mungagwiritsenso ntchito chikhomo ndikugwirizira pakati pa gulu pamwamba pa chitseko ndikuchita masewero olimbitsa thupi, panthawi imodzi.

1. Imani kapena khalani ndi kugwira bandi m'manja onse awiri pamwamba pa mutu wanu. Manja ndi ochepa kwambiri kuposa mapewa-m'lifupi.
2. Khalani molunjika ndi kusunga abs.
3. Kuika dzanja lamanzere kukhala lolimba, mgwirizanitsa minofu ya lat ku mbali yakumanja kukakolola pansi kumalo okwera.
4. Bwererani kuti muyambe ndi kubwereza kwa masiteji 1-3 a 10-16 kubwereza musanasinthe mbali.

Malangizo

• Mulimbana ndi mavuto mu zochitikazi. Ngati mukusowa kwambiri, gwiranani manja pamodzi kapena kugwiritsa ntchito gulu lolemera.
• Musasunthire manja osagwira ntchito, koma m'malo mwake, chitani minofu yanu kuti dzanja lanu likhale lolimba ngati mkono wina ukuyenda.

9 - Njira Zowonjezereka Zowonongeka

Mndandanda wa mzere wonyengawu ukuwonjezera vuto linalake podziwa kuti munasintha manja anu. Ndiyiyi, mungafunikire kugwiritsa ntchito zolemera zowonongeka ndipo mudzapeza kuti mukuchita nawo masewera olimbitsa thupi.

1. Lembani mpaka m'chiuno mpaka mliri ukufanana ndi pansi kapena pa digiri 45, osalowetsa pansi ndi mawondo pang'ono.
2. Gwirani zolemerazo molunjika pansi popanda kutseka zitsulo.
3. Bendani kumbali yeniyeni ndikukweza mkono mpaka utali kapena msinkhu wapamwamba kusiyana ndi torso.
4. Lembetsani mkono ndipo mwamsanga mubwezeretseni ntchitoyi ndi dzanja lamanzere, kusunga kayendetsedwe kazeng'onoting'ono kozengereza.
5. Bweretsani ma seti 1-3 a 10-16 kubwereza kwathunthu pa mkono uliwonse.

Malangizo

• Onetsetsani kuti musagwirizanitse ntchito yanu yonseyo kuti muthandizire kumbuyo.
• Ngati ntchitoyi ikupweteka kumbuyo kwanu, yesetsani kuigwira dzanja limodzi panthawi yomwe dzanja likuthandizidwa pa benchi kapena mpira.

10 - Zowonjezeretsanso

Zomwe tatchula pamwambazi zimaphatikizapo kuyendetsa makoswe, minofu yaikulu kumbuyo. Kuwonjezera kumbuyo ndi kayendetsedwe kowonongeka kotsika kumbuyo. Ambiri a ife timagwira ntchito yathu, koma timanyalanyaza kugwira ntchito kumunsi kumbuyo, zomwe zingabweretse kufooka kwa minofu ndi kusanthana.

1. Lembani pansi pamataya ndi kuyika manja pansi kapena kumbuyo kwa mutu (wapamwamba kwambiri).
2. Gwiritsani ntchito mgwirizanowo ndi kuwasunga nawo nthawi yonseyi.
3. Finyani kumbuyo kukweza chifuwa masentimita angapo kuchokera pansi.
4. Lembani pansi ndi kubwereza kwa maselo 1-3 a 10-16 kubwereza kwathunthu pa mkono uliwonse.

Malangizo

• Tangoganizirani kuti mukuchedwa motalika pamene mukukweza chifuwacho.
• Kuti muwonjezere mphamvu, mutha kukweza miyendo pansi panthawi yomweyo.

11 - Bridge

Mlatho ndi wosavuta, wodekha wothandizira kumbuyo kumbuyo komanso kulumikiza glutes ndi hamstrings. Mukhoza kusuntha mwachidule, mukugwira nthawi (masekondi 30-60) kapena mutha kukweza ndi kuchepetsa kuti muthe kuchita zambiri.

1. Lembani pansi ndi manja kumbali zanu, mawondo akuwerama.
2. Kwezani mchiuno pansi mpaka thupi likhale molunjika kuchokera kumadzulo mpaka kumutu.
3. Yesani kusokoneza kumbuyo. Ingobwera mpaka mchiuno mwanu molunjika.
4. Gwiritsani ntchito mchiuno mwakachetechete komanso mochepetsetsa, kubwereza kwa 1-3 makina 10-16.
5. Onjezerani mwamphamvu pogwiritsa ntchito zolemera pa ntchafu kapena kuchita izi ndi mwendo umodzi wokwezedwa.

12 - Ndakhalapo Mipingo ya Alternating Resistance Band

Limodzi lamasewero ena ndilokonda kwambiri. Kusinthasintha kumagwira onse awiri pansi ndi kumbuyo ndipo mzere umagwiritsa ntchito makoswe, ndipo izi zimapangitsa thupi kukhala lopangira thupi. Mudzafuna kugwiritsa ntchito gulu lokhala ndi mavuto aakulu pa kusuntha uku.

1. Khalani wamtali ndi miyendo molunjika ndi kukulunga gululo pamwamba pa mapazi, ndikuwombera mbali iliyonse ya gululo pansi pa phazi lililonse. Mabungwe ayenera tsopano kubwera kuchokera mkati mwa mapazi.
2. Kugwira dzanja kumanja, kusinthitsa kumanja ndi kukokera mmphepete mkati mwazitsulo, pofera kumbuyo.
3. Yesetsani kuti thupi la pansi liziyima ponseponse.
4. Bwererani kumbuyo ndikusinthira ku mbali inayo, ndikuchita mzere ndi mkono wakumanzere.
5. Pitirizani kusinthasintha kumbali iliyonse kwa 1-3 seti 8-16 kachiwiri.
6. Kuti mumve zovuta zambiri, gwiritsani gululo pafupi ndi mapazi kapena kukulumikiza gululi kangapo kuzungulira manja, ngati mungathe kuchita bwino.

13 - Renegade Rows

Mzere wamagazi uli kunja kwa khoma pamene ukuwoneka - Mzere umene mumachita kuchokera ku malo apulaneti, ndikuwongolera maziko ndi kumbuyo nthawi yomweyo. Muyenera kukhala okonzeka kwambiri ndi matabwa musanayesetse ntchitoyi ndipo onetsetsani kuti muyambe ndi kulemera koyendetsa choyamba.

1. Yambani mu malo apansi, mutenge zilembo ziwiri ndi kupuma pazenga (zovuta) kapena mawondo (osinthidwa).
2. Pogwiritsa ntchito malowa ndi kusunga chiuno mpaka pansi, kwezani dzanja lamanja, ndikubweretsa chigoba kuti chiyende pamtunda.
3. Lembetsani kulemera kwake ndi kubwereza mzere kumbali ina.
4. Pitirizani, kumbali zotsatila pamene mukugwira malo apulumu kwa maselo 1-3 a 8-16 reps.

14 - Ndondomeko Yowonjezeredwa Yosinthidwa

Ngati miyambo yachikhalidwe yamakono ndi yovuta kwa inu, musadandaule. Mutha kuyisangalala nawo ndi kusintha uku. Mwa kukhala pa manja ndi mawondo, mmalo mwa malo apulaneti, mukhoza kumanga nyonga zomwe mukufunikira kuti mupite patsogolo kumasulira ovuta. Ndikudziwa ... simungakhoze kudikira, mungatero?

1. Gwirani pa zitsulo ziwiri (zofiira mpaka zolemetsa zolemera) ndipo pita ku malo onse anayi.
2. Gwirani zolemerazo ndi manja pansi pa mapewa ndi mawondo mwachindunji pansi pa m'chiuno.
3. Pogwedeza pachimake, gwirani mkono wakanja ndikubweretsa goliyo pamtunda, ndikukankhira kumbuyo.
4. Onetsetsani kuti simukutsutsana ndi kayendetsedwe kake koma, m'malo mwake, sungani chifuwa ndi m'chiuno zikuyang'ana pansi.
5. Lembetsani zolemerazo ndi kubwereza kumbali inayo, 1-3 mapepala okwana 8 mpaka 8-16 kumbali iliyonse.
6. Yambani manja ndikudumpha m'chiuno chifukwa cha zovuta zambiri.