Minofu ya msana yanu ndi imodzi mwa minofu yofunika kwambiri , makamaka ya kumtunda, zomwe zimatithandiza kukhala ndi moyo wabwino . Kapena osachepera ife tikukhumba ife tikanakhala bwino, chabwino?
Kuti mugwire kumbuyo kumbuyo, mumakonda kukoka ndi kuthamanga - Momwe mumagwirira ntchito mukamagwiritsa ntchito makoswe anu, pokhapokha ngati mukugwiritsanso ntchito kusintha kwanu kuti mupange kumbuyo kwanu.
Kusankha Zochita Zanu
- Oyamba : Sankhani mazochita 1-2 ndikuchita 1-2 seti 12-16
- Inter / Adv : Sankhani zochitika 2-4 zosiyana - Mwachitsanzo, mzere wamtundu wothamanga ukutsatiridwa ndi T-pull ndi kukana kumbuyo. Yesani mitundu yosiyana siyana ndi zipangizo zosiyana siyana kuti mugwiritse ntchito minofu yanu m'njira zosiyanasiyana. Yesani ma seti 2-3 a mapepala 8-12, kupumula pakati pa seti
- Gwiritsani ntchito kulemera kokwanira kapena kukana kuti MUNGAKHELEZE kukwaniritsa nambala yomwe mukufuna
1 - Barbell High Rows
Mizera yapamwamba ya Barbell ndi yabwino kwambiri yogwirira ntchito kumtunda, makamaka pakati pa mapewa. Chofunika kwambiri apa, choyamba, chititsani mawondo kuti apitirize kuteteza mmunsi kumbuyo ndikugwiritsira ntchito abs.
Mukufuna kubweretsa mabulosi anu pachifuwa kusiyana ndi mimba yanu yamimba, monga momwe mumachitira ndi mizere yowonongeka.
2 - Tembenuzani Mofulumira
Ntchentche zowonongeka ndi imodzi mwa njira zomwe ndikuzikonda kugwira ntchito kumbuyo komanso kumbuyo kumtunda. Chinsinsi chenichenicho cha kusuntha ndi, choyamba, pita kanyumba kakang'ono apa kuti mutenge mawonekedwe anu pansi. Chachiwiri, musayese zolemera. Mukufuna kutsogolera ndi zitsulo zanu, koma imani pamene mukufika pamtunda.
Kawirikawiri anthu amayesera kukoka miyeso yawo, zomwe sizothandiza.
3 - T-Tundu
Ndimakonda gulu lokaniza kugwira ntchito kumbuyo kumbuyo, makamaka ma t-pulls. Ndi izi, mumagwiritsa ntchito gulu lozungulira (ndiri ndi galasi, koma mungagwiritsenso ntchito chubu) ndipo mumagwirana manja molunjika pamene mutambasula manja kumbali, monga T. Choncho dzina.
4- Y-Chikoka
Dzina la zochitikazi likufotokozeranso kayendetsedwe komwe muyenera kuchita. Mofanana ndi T-Pulls, mumatulutsa gulu pamapazi anu ndipo tsopano bwerani manja anu mu malo. Koperani kwenikweni mapewa a mapewa apa kuti muzimva minofu ya kumbuyo kwanu.
Kuti mukhale ndi mphamvu yambiri, yaniyeni T-Pangani ndi Y-Pull.
5 - Bandu Yotsika Kumbuyo Fanizani
Iyi ndi njira yosavuta kugwira ntchito kumbuyo kumbuyo ngati mulibe zipangizo zambiri kapena malo. Mukungosunga gululo molunjika patsogolo panu ndi kutsegula manja, kupanikiza mapewa.
Mudzafuna kukangana kwambiri mu gulu ndipo mudzafunanso kuti manja anu aziwongoleratu, kongowonongeka pang'ono.
6 - Mwamba Wapamwamba Ndi Mabungwe
Imodzi mwa njira zogwira mtima zowunikira minofuyi ndi mizere yapamwamba. Ndi gulu limene laikidwa patsogolo panu, mukufuna kukokanso mituyo kuti ikhale yofanana ndi mapewa ndi kufanana ndi pansi, ndikuwombera pamodzi mapewawo.
7 - Mizere Yoyenda
Ndimakonda ntchitoyi! Muli ndi chikhalidwe chimodzimodzi monga mzere umodzi wamanja, koma kanjedza yanu ikuyang'ana kumbuyo kwa chipinda. Kotero, pamene iwe ukukoka kulemera kwake, utawu wako umatuluka kunja, mopitirira malire kwa thupi. Ziri ngati kuti mukukoka zolemetsa kumtunda.
Kotero cholinga chiri pamtunda kumbuyo osati mmalo.