Dongosolo Lophunzitsa Kulemera Kwamasabata 4 Kwa Akazi

Zamkati

• Kuphunzitsa Olimba Kwa Sabata 4 Kwa Akazi
• Sabata 1
• Sabata 2
• Sabata 3
• Sabata 4
• Mphamvu Yophunzitsira Akazi Kulimbitsa Thupi 1
• Maphunziro Olimbitsa Thupi kwa Amayi 2
• Onaninso za

Kodi mukudziwonetsa kuti mumwalira? Inde, kuthamanga, kupalasa njinga, ndi kumenya elliptical mwachipembedzo kungakuthandizeni kukwaniritsa zolinga zanu, makamaka ngati mukufuna kuchepetsa thupi. Koma, panthawi ina, mudzagunda chigwa, atero a Holly Perkins, C.S.C.S., woyambitsa wa Mtundu Wamphamvu Wa Akazi ndi wolemba wa Kwezani Kuti Muzitsamira.

Kuti muthane nacho, muyenera kuphunzitsidwa mphamvu m'moyo wanu. Chifukwa chiyani? Kukweza zolemera kumathandizira kukulitsa kagayidwe kanu kwa nthawi yayitali mutatha nthawi yanu yochitira masewera olimbitsa thupi chifukwa minofu yomwe mumakhala nayo kwambiri, ma calories omwe mumayatsa mukamagwira ntchito. ndipo nditakhala chete. Osanenapo, kuphunzitsa mphamvu ndi njira yabwino kwa amayi (ndipo, chabwino, aliyense) kuti apewe kuvulala; kulimba kwa minofu yozungulira ndikuchirikiza mafupa anu, m'pamenenso mutha kukhala ndi mawonekedwe abwino ndikupewa zoopsa. Ndipo, zachidziwikire, kukweza zolemera kumatha - ndipo kumachita - kukupangitsa kukhala wolimba AF (osakupangitsani "kuchuluka"). (Zokhudzana: 11 Ubwino Waukulu Wathanzi ndi Wolimbitsa Thupi Wokweza Zolemera)

Ngati mwatsopano pakulimbitsa thupi, musadandaule. Perkins adapanga kulimbitsa thupi kwa amayi kwa milungu inayi kuti akuthandizireni kukhazikitsa maziko olimba ophunzitsira mphamvu ndikusunthira thupi lanu pamalo atsopano pambuyo pa mtima wonsewo. Nkhani yabwino kwenikweni? Muyenera kuchita izi kawiri pa sabata. Sabata iliyonse, kusuntha kumakhala kofanana, koma chizoloŵezicho chidzakhala chovuta kwambiri chifukwa cha kusintha kwa mapulogalamu (ie kupuma, seti, reps, kapena katundu).

Ikani osachepera masiku awiri opumula pakati pa masiku ophunzitsira mphamvu, koma inu angathe chitani cardio pamasiku opumulawo (kuti zimveke bwino: cardio siiyipa, si njira yabwino kwambiri yochepetsera thupi kwanthawi yayitali kapena kukonza kapena, kukhalabe olimba).

Tsopano, tiyeni tidutse masewera olimbitsa thupi a sabata iliyonse kuti muyambe kukweza zolemera ngati katswiri posachedwa.

Kuphunzitsa Olimba Kwa Sabata 4 Kwa Akazi

Sabata 1

Malizitsani zolimbitsa thupi muzolimbitsa thupi zilizonse ngati ma seti owongoka. Mwachitsanzo, mupanga makina osindikizira amiyendo, kupumula masekondi 30, pangani seti yachiwiri, kupumula, kuchita seti yachitatu. Kenako pitirizani kuchita masewera olimbitsa thupi otsatirawa. Mukamaliza mayendedwe onse azolimbitsa thupi azimayi motere.

Malizitsani maulendo 12 osunthika atatu pamaseti atatu, ndikupuma masekondi 30 pakati pa seti iliyonse. Sankhani katundu wolemetsa pomwe ma reps awiri omaliza a seti iliyonse amakhala ovuta kwambiri, pomwe simungathe kubwereza chakhumi ndi chitatu. Mutha kupeza kuti mumawonjezera kulemera kwa seti iliyonse ndikusunga ma reps 12 pamaseti onse atatu. (Chatsopano kukweza zolemera? Onani kulimbitsa thupi kulimbitsa thupi kwa amayi komwe kulinso koyenera kwa oyamba kumene.)

Sabata 2

Sabata ino, mupitiliza ndi mitundu yolunjika yochita zolimbitsa thupi. Koma tsopano, mumaliza mayendedwe 15 osunthika atatu pamaseti atatu, ndipo mupuma kokha kwa masekondi 15 pakati pa seti iliyonse. Chifukwa chake, sabata ino, mumaliza ntchito zambiri munthawi yochepa. Ichi ndi cholimbikitsa chachikulu kuti mutengere kulimba kwanu kupita pamlingo wina.

Sabata 3

Nthawi yosakaniza sabata ino. M'malo molunjika, mumaliza kulimbitsa thupi lanu kwa amayi mumayendedwe ozungulira.

Sabata ino, mutsiriza gawo limodzi la masewera olimbitsa thupi okwana 15, kenako mupitilira gulu lotsatira osapuma pakati. Mwachitsanzo, pa tsiku loyamba lolimbitsa thupi, mudzakhala ndi makina anu oyambirira osindikizira mwendo kwa 15 reps, ndiyeno nthawi yomweyo mupite ku goblet squat ndikuchita maulendo 15 ndikupitirizabe masewero ena osapumula pakati. mayendedwe. Pamapeto pa mayendedwe anayi amenewa, mupuma kwa mphindi imodzi, kenako malizitsani kuzungulira kawiri.

Sabata 4

Sabata ino mupitiliza ndi ma seti oyang'anira madera; nthawi ino mudzabwereza maulendo 12 okha pamayendedwe onse, koma pali zosintha ziwiri (zolimba!): Mumaliza mabwalo anayi athunthu (ndiwo magawo anayi a masewera olimbitsa thupi onse) ndipo sipadzakhala mpumulo. pakati pa dera lililonse. Sabata ino ndikungokusunthani. Mukamaliza kotsiriza kwa masewera olimbitsa thupi, mudzabwereranso ku gulu loyambalo ndikuyamba dera latsopano.

Ndamva? Pitani ku maphunziro olimba azimayi: M'munsimu, onani ma demos a masewera olimbitsa thupi omwe amapanga Workout 1, ndi magawo asanu omwe amapanga Workout 2. Yang'anani ndikuphunzira, kenako lembani kalendala yanu - milungu inayi kuchokera pano, inu sindingakhulupirire momwe mungamverere mwamphamvu.

Mphamvu Yophunzitsira Akazi Kulimbitsa Thupi 1

Leg Press

Gulu la Goblet

Anakhala Chingwe Chingwe

Dumbbell Hammer Curl

Maphunziro Olimbitsa Thupi kwa Amayi 2

Leg Press

Kuyenda Mapangidwe

Dumbbell Bent Arm Side Kwezani

Kunama Dumbbell Chest Fly

Molunjika Bar Tricep Press Down

Onaninso za