Zotsatira za zochitikazi zimayendera gulu lililonse la minofu
Zovuta zogwirira ntchito zonsezi zimayambitsa minofu iliyonse m'thupi lanu, kuphatikizapo m'chiuno, glutes, ntchafu, chifuwa, kumbuyo, mapewa, ndi mikono.
Gawo lililonse limaphatikizapo kusinthasintha machitidwe atatu pa gulu limodzi la minofu ndi masewero atatu ochokera ku gulu lina la minofu (kupanga izi kukhala zochitika ziwiri zomwe zimapangidwe). Bwerezerani kawiri katatu kamodzi kuti mupange masewera olimbitsa thupi, kapena kawiri ngati mukufuna kwenikweni.
Kusamala
Onaninso dokotala musanayese ntchitoyi ngati muli ndi zovulazidwa, matenda kapena zinthu zina komanso kusintha masewera olimbitsa thupi.
Zida Zofunikira
Zojambula zosiyanasiyana zolemera, zithunzithunzi, kapiringidzo (kapena kukana band ), mpira , ndi sitepe.
Momwe mungagwiritsire ntchito Total Body Tri-Set Strength Workout
- Sungani ndi 5-10 mpweya wabwino wa cardio
- Gwiritsani ntchito masewero olimbitsa thupi, limodzi pambuyo pake ndi kupuma kochepa kwambiri pakati
- Kuti mutenge nthawi yaitali, lembani kaye kawiri kawiri kapena kawiri
- Gwiritsani ntchito kulemera kokwanira kuti mutha kukwaniritsa nambala yomwe mukufuna
Tsatirani 1 - MaseĊµera a mpira
Ikani mpira wochita masewera olimbitsa thupi pakhoma ndipo wotsamira pa izo, mutagwira zolemera zolemera.
Lowani mu squat , yesani mmbuyo ndi kubwereza mobwerezabwereza 12.
Zokankhakankha
Pa mawondo kapena zala, chitani 16. Kuwongolera kuchokera pamabondo kumafuna mphamvu zochepa, kotero inu mungafune kumanga kukankhira mmwamba kuchokera kumapawo.
Sungani Zambiri
Imani ndi phazi-m'lifupi pamodzi ndikugwiritsira ntchito zolemera zazikulu zolemera pamapewa anu kapena mbali. Onani chithunzi cha mawonekedwe abwino.
Sewerani pansi pa chiwerengero cha 2, gwiritsani pansi pansi pa chiwerengero cha 4, kenako mubwere ndi ziwerengero ziwiri
Bwerezani mobwerezabwereza 8.
Anayimitsa Push-Up
Mangani gulu lokaniza kumbuyo kwanu kumbuyo. Gwirani chitoliro ndi dzanja lililonse. Pogwiritsa ntchito zikhomo kapena kuyika, ikani manja pansi, pang'ono kwambiri kuposa oyenera
Mu malo amodzi (pa maondo kapena zala), khalani mitu kuti muchepetse momwe mungathere ndikukankhira mmbuyo. Miphikayi idzawonjezera kukana, kuchititsa zovutazo kukhala zovuta komanso motero.
Bwerezani mobwereza 12.
Chigamba Chamodzi
Ikani mpira wothamanga kwambiri wothamanga pa khoma. Gwiritsani ntchito kutsamira mpira kuti muthe kumbuyo. Kwezani phazi limodzi pansi ndikudzichepetsera mu squat imodzi yokhala ndi masentimita pang'ono pansi.
Gwiritsani chidendene ndi kubwereza mobwerezabwereza 12 ndikusintha miyendo.
Gwiritsani zolemera kuti muwonjezere mphamvu ngati mukufuna.
Yambani-Yambani 2 - Yambani Ndi Gawo Khwere-Ups
Imani pambali pa sitepe kapena nsanja, moyang'ana kudzanja lanu lamanja. Gwirani chithunzithunzi chachikulu mu manja onse awiri.
Pitani pansi ndi mwendo wakumanja, mutsike mu squat ndi kumbuyo kumbuyo molunjika, mizati yoyera ndi abs in.
Pewerani mmbuyo ndi kubwereza mobwerezabwereza 12 musanasinthe mbali.
Bwalo la Barbell Bench
Lembani pa benchi kapena sitepe ndikugwiritsira ntchito mabulosi aakulu ndi manja ochuluka kuposa oyenera. Lembetsani kulemera kwa chifuwa chanu ndikukankhira mmbuyo, kubwereza mobwerezabwereza 12.
Khwerero-Ups
Ikani phazi lamanja pa sitepe, pitirizani kulemera kwa chidendene ndikukankhira chidendene kuti mubwere pa sitepe.
Bwererani mmbuyo ndi kubwereza nsonga zonse kumanja kwanja musanayambe kumanzere.
Kutsiriza 12 kumbuyo kumbali iliyonse.
Ntchentche Zina
Sankhani zolemetsa zolemera kwambiri. Pogona pamsana panu, nyamula dzanja lanu lamanja ndikukwera kumbali mpaka likufanana ndi benchi.
Finyani pachifuwa kuti mukweze mmwamba dzanja lanu, sambani manja ndi kubwereza ndi dzanja lamanzere.
Pitirizani kusinthanitsa kwa 16 kubwereza.
Crossover Step-Ups
Imani pafupi ndi sitepe kapena nsanja ndikudutsa phazi lakumanzere kumanja, ndikupondaponda phazi.
Sungani malo anu m'chiuno kupita kutsogolo kwa chipindacho pamene muthamanga ndi mwendo wakumanzere ndikubweretsa phazi lamanja kumanzere.
Bwererani mmbuyo ndi phazi lamanja ndikubwereza kubwereza 12 pa mwendo uliwonse.
Lembani Uthenga Wachifuwa
Gona pansi pa benchi yowonongeka kapena pa sitepe yoyenda ndi mutu wako kumapeto kwakutsika. Gwirani zolemera zolemera mu dzanja lirilonse, kusunga mikono yanu molunjika pamwamba pa chifuwa , mitengo ya kanjedza ikuyang'ana kunja.
Lembani zitsulo ndikuchepetsani mikono mpaka zidutswa zili pansi pa chifuwa.
Onetsetsani zojambulazo mobwerezabwereza ndikubwezeretsanso maulendo 12.
Uwu ndiwo mapeto a yachiwiri-Tri-Set
Yambani 3: Yambani ndi Lunge
Imani mugawanika, ndi phazi limodzi kutsogolo kwa lina. Sungani manja anu pambali panu, gwirani zolemera mu dzanja lililonse, ndipo muweramire mawondo.
Lembetsani bondo lakumbuyo kutsogolo, kusunga chidendene kumbuyo ndi bondo molunjika pakati pa phazi.
Sungani mzere molunjika ndipo musalowe mkati pamene mukudutsa chidendene ndikubwerera kumbuyo.
Bwezerani mobwerezabwereza kumbali imodzi musanasinthe mbali.
Kokota-Ups kapena Lat Pulldown ndi Band
Pogwiritsa ntchito izi, mungathe kukoka kapena kutulutsa phokoso ndi gulu.
Pa bar-pull-up kapena kuthandiza makina-makina, chitani zowonjezera zowonjezera (mawonekedwe a kanjedza akuyang'ana kunja) momwe mungathere. Kuthamanga kokwanira kumaphatikizapo kuchotsa thupi lanu lonse pansi mpaka chinkhuni chanu chiri pamwamba pa bar.
Kukhudzidwa ndi zovuta kwambiri kwa anthu ambiri, kotero kusamuka kwina kungakhale bwino. Amagwiritsanso ntchito makina osokoneza bondo pamakina kapena kugwiritsa ntchito gulu, kubwereza maulendo 16 kumbali iliyonse.
Kuthamangira Mbali Lunge
Kusuntha uku kumagwira ntchito bwino pamtengo kapena pansi. Ikani mbale ya pepala pansi pa phazi lakumanzere ndikugwira zolemetsa zolemera mu dzanja lamanzere.
Ikani kulemera kwa mwendo ndikuweramitsa bondo pamene mutsekereza phazi lamanzere kumbali, kumanja kumanzere.
Mukamawombera pansi, mutayang'ana bondo kumbuyo kwa zala zazing'ono, mutenge pansi ndikugwira pansi.
Bwererani mmwamba, mutayendetsa phazi lamanzere pamene mukuima.
Bwerezani mobwerezabwereza 12 ndikusintha mbali.
Kutsogolo ndi Kusintha Lunge
Pogwiritsa ntchito zolemera zolemera zolemera pambali panu, yesani kumanzere kutsogolo kupita kumtunda.
Bwezerani kuti muyambe, kutukula bondo lakumanzere kuti muzitha msinkhu.
Tengani mwendo wakumanzere kubwerera kumbuyo komwe ndikupunthani zala zazing'ono kuti mubwerere kuti muyambe.
Bwerezani mobwerezabwereza 10 ndikusintha mbali.
Barbell High Row
Gwirani ma barbells olemera-heavy mu dzanja lirilonse. Imani manja ndi kutsogolo mpaka kumbuyo kusankhana pansi, osagwiritsidwa ntchito ndi kubwerera .
Finyani kumbuyo kumbuyo kuti mutenge kulemera kwa chifuwa. Lembani pansi ndi kubwereza mobwerezabwereza 15.
Sungani zolimba ndi kugwadira mawondo ngati mukufunikira kuti muthandizire kumbuyo.
Awa ndi mapeto a Tri-Set 3.
Sungani 4: Yambani ndi Kuphimba Kanyumba Kudzafa
Imani pang'onopang'ono, ndipo muike zolemera zolemera pansi pakati pa mapazi.
Sewerani pansi (mawondo kumbuyo ndi kumbuyo) ndikunyamula zolemera pamene mukuyimirira.
Sewerani mmbuyo, ikani zolemera pansi ndi kuimirira. Bwerezani mobwereza 12.
Mzere Wachikhalire
Ikani phazi lakumanzere pa sitepe kapena bondo pa benchi lolemera.
Thandizani thupi poyika dzanja lanu lamanzere pa ntchafu yanu mutagwira katundu wolemera mu dzanja lamanja, ndikupachika kulemera kwake pansi.
Finyani kumbuyo kuti mukoke chigoba mmwamba muyendetsedwe yozembera mpaka iyo ili pamtunda ndi torso. Lembani pansi ndi kubwereza 12, kenako musinthe mbali.
Kuwonongeka
Imani ndi phazi-m'lifupi padera, mawondo apindika pang'ono ndi kugwira zolemera zazikulu-zolemera patsogolo pa ntchafu.
Pambuyo pake, mapewa abwerere ndipo asalowemo, nsonga kuchokera m'chiuno ndipo uchepetseni kulemera kwa momwe mumasinthira.
Nyamuka, pinyani glutes.
Bwerezani mobwereza 12.
Tembenuzani Ntchentche
Gwirani zitsulo zazikulu-zolemera ndikuyamba kukhala, mukuwerama ndi manja atapachikidwa pansi ndi zolemera pansi pa mawondo.
Kwezani manja kumbali, mpaka kumbali, kumeta mapewa pamodzi.
Sungani zitsulozo mobwerezabwereza ndikubwezeretsanso maulendo 12.
Chimake Chokha Chokha
Uku ndiko kusuntha kovuta, chifukwa kumafuna kuyeza komanso mphamvu. Langizo lochokera m'chiuno ndi kuchepetsa kulemera kwa pansi (kumbuyo molunjika) pamene mukukwezera mwendo wakumanja molunjika kumbuyo kwanu kuti mupite msinkhu.
Gwiritsani ntchito mwendo wa kudzanja lamanja kuti mubwerere ndi kubwereza mobwerezabwereza 12 musanayambe kusintha.
Yesetsani kuti phazi likhale losasunthika kuti lilimbikitse kusunga mchiuno.
Oyera ndi Mauthenga
Yambani ndi zolemera pamaso pa ntchafu, mitengo ya palmu mkati. Kwezerani zolemera mpaka pamtundu wa chifuwa mumzere wowongoka. Kenaka, pang'onopang'ono, gwedezani ndi kulemera kuti apitirize mapewa.
Yesetsani kulemera kwake ndikukwera mmunsi, mutambasule manja kumbuyo mzere wocheperapo.
Bwerezani mobwereza 12.
Mapeto a Tri-Set 4
Sungani-Yesani 5: Yambani ndi Zowonjezeretsa Zida Zida Zowonjezera
Gwirani zolemetsa zolemetsa ndi zitsulo zolowera kunja, zolemera pafupi ndi makutu.
Gwiritsani ntchito udindo umenewu ndi kusindikizira kwina kulikonse kwasonga 12 (1 rep kumaphatikiza mbali zonse).
Onetsani Mipiringi
Gwiritsani ntchito masewera olimbitsa thupi omwe mumakhala ndi zolemera zolemera pamapiko. Bwalo liyenera kuikidwa pa khoma.
Pang'onopang'ono yendani patsogolo, ndikugudubuza mpira mpaka mutakhala pansi.
Tengani miyeso pansi kuti mitengo ya kanjedza iwonongeke.
Lembani zitsulo ndikubweretsa zolemera ku mapewa popanda kusuntha mikono.
Lembetsani zolemera, kusungunula pang'ono pamphepete mwazitsulo.
Bwerezani mobwerezabwereza 15.
Pezani Pulogalamu
Khalani pa mpira kapena mpando ndikugwiritsanso chingwe chimodzi cholemera mmanja mmanja ndi manja opitilira kumtunda, zitsulo pafupi ndi makutu, mikono yowongoka.
Bendani mitsuko ndi pang'onopang'ono kuchepetsa kulemera kwa inu mpaka mphutsi ziri pa madigiri 90 - sungani zitsulo ndikuyang'ana pafupi ndi makutu.
Mgwirizano wa triangps ndi kuwongolera maulendo kuti ayambe.
Yambani kutsogolo kutsogolo
Ikani mpira wanu wodzikongoletsera mpira kutsogolo khoma. Khalani pa mpira ndikupitirira kutsogolo kupita ku malo otsika omwe mukugwiritsira ntchito zolemera.
Kuika mikono yowongoka ndi mitengo ya palmu ikuyang'anizana, kwezani manja mpaka pamapazi.
Lowani ndi kubwereza mobwerezabwereza 12.
Mlaliki Wolola
Gwiritsani pansi pansi ndikuwombera mpira.
Lembani zolemera ndi zozama, kubwereza mobwerezabwereza 12.
One-Arm Triceps Pushups
Lembani kumbali yanu ya kumanja ndi mawondo atakulungidwa ndipo m'chiuno mwatayika.
Lembani mkono pansi pa chiuno ndikuyika dzanja lamanzere pansi pamaso panu.
Gwiritsani ntchito mankhwalawa kuti muthamangitse thupi lanu pansi, ndikuwongolera dzanja lanu lakumanzere mwakukhoza kwanu popanda kutseka chigoba.
Lembetsani thupi pansi mpaka mkono ukupunthira pansi ndikupitilira maulendo 10 musanasinthe mbali.