Ngati muli ndi vuto lokhalabe oyenera kuntchito , maofesi awa ndi njira yabwino yosungira thupi lanu kudontho lanu. Kusuntha pano kumaphatikizapo kutambasula ndi kulimbitsa thupi lanu, zonse mkati mwa chitonthozo cha mpando wanu wa ofesi. Ntchitoyi siimatenga malo a maphunziro a mphamvu, koma imakupatsani njira yosungira magazi anu ngati simungathe kuchoka pa desiki yanu.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina. Onetsetsani kuti mpando umene mumagwiritsa ntchito umakhazikika. Ngati muli ndi mawilo, imanikeni pakhoma kuti muwonetsetse kuti silidzatha.
Zida Zofunikira
Mpando ndi botolo lodzaza madzi kapena zopopera, ngati mutakhala nawo pafupi.
1 - Kumasulira Wachiwiri ndi Zida Zanu
Kutambasula dzanja : Kwezani mkono kutsogolo, chikwangwani mmwamba ndikugwira zala ndi dzanja lanu. Ponyanizitsa zala zanu kwa inu kuti mutambasule chingwe, mutagwira masekondi 20-30. Bwerezani kumbali inayo.
Wrist & Forearm: Yesetsani manja pamodzi kutsogolo kwa chifuwa, zitsulo zimakongoletsera ndi zofanana. Gwiritsani manja mokongoletsa ku dzanja lamanzere ndi lamanzere kuti mupite kumbuyo 10.
Kutsika Kumbuyo : Khalani wamtali ndi kuika dzanja lamanzere kumbuyo kwachiuno chakumanzere. Pewani kumanzere, mwachidwi, pogwiritsa ntchito dzanja lamanja kuti mukulitse kutambasula, kugwiritsira masekondi 20-30. Bwerezani kumbali inayo.
2 - Zochita Zochepa za Thupi
Kukwapula kwa Hip: Khala wamtali ndi abs mkati ndi kukweza phazi lamanzere kuchokera pansi masentimita angapo, mawondo akugwa. Gwiritsani masekondi awiri, kuchepetsani ndikubwereza kubwereza 16. Bwerezani kumbali inayo.
Lonjezerani Malamulo : Khalani wamtali ndi abs ndipo muonjezere mwendo wakumanzere kufikira mzere ndi chiuno, pofota quadriceps. Gwiritsani masekondi awiri, kuchepetsani ndikubwereza kubwereza 16. Bwerezani kumbali inayo.
Kuthira kwa mkati : Tengani thaulo, botolo la madzi olimbitsa kapena kapu yopanda kanthu ya khofi pakati pa mawondo pamene mukukhala wamtali ndi abs in. Finyani botolo kapena chikho, kumasula theka ndi kutsekanso kachiwiri, kumaliza kuthamanga kwapang'onopang'ono 16.
Zambiri
3 - Zochita Zochita
Khungu lachikopa : Pamene mukukhala, nyamukani mpaka mchiuno mwanu mutangoyenda pamwamba pa mpando, manja atuluke. Gwiritsani masekondi 2-3, yesani ndikukambiranso mobwerezabwereza 16.
Zosakaniza : Onetsetsani kuti mpando ulizikika ndikuika manja pafupi ndi chiuno. Sungani mchiuno patsogolo pa mpando ndikuweramitsa zitsulo, kutsika thupi mpaka mphutsi ziri pa madigiri 90. Bwererani mmbuyo ndikubwezeretsanso kubwereza 16.
Mphindi imodzi : Onetsetsani kuti mpando uli wokhazikika ndi kuyenda phazi limodzi kutsogolo kwa lina. Gwiritsani ntchito manja kuti muthamangire pamene mukukankhira muchiteteko chokhala ndi chikopa chimodzi, mukukwera pamwamba pa mpando ndikusunga phazi lina pansi. Lembani pansi ndi kubwereza, pokhapokha mutabwera masentimita pang'ono kuchokera pa mpando wa 12 kubwereza. Bwerezani kumbali inayo.
4 - Zochita Zathupi Zam'mwamba
Kutsogolo Pita ku Triceps Press : Khalani wamtali ndi abs ndipo mutenge botolo lonse la madzi kumanzere. Kwezani botolo kuti muyende pamtunda, pumulani, ndipo pitirizani kukweza mmwamba pamutu. Ngati mkono uli pafupi ndi khutu, pindani mutu, mutenge botolo la madzi pambuyo panu ndikugwiritsira ntchito triceps. Longolani mkono ndikutsika pansi, kubwereza mobwerezabwereza 12 pa mkono uliwonse.
Mphuno yam'madzi : Gwiritsani botolo la madzi mu dzanja lamanja ndipo, musalowe mkati ndi kutsinthana molunjika, botolo lapiritsi kumbali ya 16 kubwereza. Bwerezani kumbali inayo.
Zambiri
5 - Zochita za Ab
Mbali Imakwera : Gwiritsani botolo la madzi ndi manja awiri ndi kuliyika pamwamba pa mutu, mikono yowongoka. Gwiritsani ntchito modzichepetsa kumanzere kumbali yakumanzere. Bwererani kumbali ndikubwereza kumanja. Kumaliza 10 kumbuyo (kugwedeza kumanja ndi kumanzere ndi rep rep one).
Ab Twists: Gwiritsani botolo la madzi pachifuwa, ndipo mutayang'ana mabondo ndi mchiuno, pang'onopang'ono mukupotoza kumanzere mpaka momwe mungathere, kumverera mgwirizano wa abs. Bwererani kumbuyo ndikusunthira kumanzere kwa chiwerengero cha khumi. Musati muwakakamize kapena inu mutha kuwonongeka mmbuyo.