Dongosolo Lolimbitsa Thupi Lamasabata 4li Lidzakupangitsani Kukhala Wamphamvu komanso Wokwanira

Zamkati

• Ndondomeko Yanu Yolimbitsa Thupi Yamasabata 4
• Kulimbitsa Thupi 1
• 1. Dumbbell Press Squat
• 2. Mpira Kankhani-Up
• 3. Chigawo Chachigawenga cha Chibugariya
• 4. Dumbbell Clean ndi Press
• Kulimbitsa Thupi 2
• 1. Mphamvu Lunge
• 2. Kukweza Mkono / Miyendo Yotsutsana
• 3. Kwererani
• 4. Wopanda Jackknife
• Sabata 1 Cardio Intervals
• Sabata lachiwiri la Cardio
• Sabata 3 Zosintha Zamtima
• Sabata lachinayi la Cardio
• Onaninso za

Kodi mukumva kuti mulibe cholinga muzochita zanu zolimbitsa thupi? Osatsimikiza ndendende momwe mungapangire Tetris kulimbitsa thupi kwanu ndi mphamvu kuti mupeze zotsatira zabwino? Dongosolo lolimbitsa thupi la milungu 4 ili likhala ngati mphunzitsi wanu komanso mnzanu wodalirika m'modzi, kukupatsani malangizo aukadaulo olimbitsa thupi komanso dongosolo lokhazikika kuti muyende bwino. Gawo labwino kwambiri? Zambiri mwazolimbitsa thupi zimatenga mphindi 20 kapena kuchepera-koma khalani okonzeka kutuluka thukuta.

"Kuti muwone bwino zotsatira, muyenera kulimbitsa kulimbitsa thupi kwanu," akutero Alwyn Cosgrove, yemwe ali ndi Results Fitness ku Santa Clarita, CA. (Ndizowona; sayansi imatsimikizira izi.) Ndichifukwa chake kulimbitsa thupi mwachangu kumeneku sikungakuvuteni. Koma khalani osasinthasintha, ndipo mukutsimikiza kuwona zotsatira kuchokera ku pulani yolimbitsa thupi ngakhale osadula maola pamalo ochitira masewera olimbitsa thupi. Wokonzeka?

Ndondomeko Yanu Yolimbitsa Thupi Yamasabata 4

Momwe imagwirira ntchito: Tsatirani kalendala ya pulogalamu yolimbitsa thupi, mukuchita zolimbitsa thupi zilizonse pa tsiku lomwe lasonyezedwa. Ngati muli ndi nthawi, onjezerani kutentha ndi kuzizira koyambirira ndi kumapeto kwa kulimbitsa thupi kwanu. (Musaiwale kutenga masiku opumula - thupi lanu limawafuna!)

Kulimbitsa mphamvu zolimbitsa thupi: Mphamvu zolimbitsa thupi zomwe zimaphatikizidwa mu pulani ya masabata anayi azimayi ndi yaifupi (machitidwe anayi okha) koma mwamphamvu. Mwa kusinthana kwa kumtunda ndi kutsika kwa thupi (mu chinthu chaching'ono chotchedwa supersets), mudzakulitsa kugunda kwa mtima wanu ndikuwonjezera kutentha kwa kalori mukamagwira ntchito minofu iliyonse mthupi lanu. Pazolimbitsa thupi zilizonse: Chitani 12 mpaka 15 zolimbitsa thupi zoyambira ziwiri mobwerera mmbuyo, kenaka mupumule kwa masekondi 60 mpaka 90; bwerezani kwa magulu awiri kapena atatu. Bwerezani ndi zochitika ziwiri zachiwiri. Kumbukirani kugwiritsa ntchito zolemetsa zomwe ndizovuta kutopetsa minofu yanu kumapeto kwa seti. (Osadumpha masiku amphamvu; mupeza mapindu onsewa pokweza zolemera.)

Zolimbitsa thupi za Cardio: Dongosolo lochita masewera olimbitsa thupi limagawika cardio m'magawo awiri: Stio-state cardio and intervals. Pamapeto pa sabata, yesetsani kuchita masewera olimbitsa thupi (kuyenda, kusambira, kupalasa njinga, ndi zina zambiri) kuti mukhale olimbikira komanso kuti mukhale opirira. Pakati pa sabata, mumachita masewera olimbitsa thupi kuti muwotche zopatsa mphamvu (zikomo, HIIT!). Chitani izi kawiri pa sabata. Ngakhale mutha kugwiritsa ntchito zida zilizonse za Cardio (wopalasa, njinga, elliptical), pansipa mupeza zolimbitsa thupi zonse za milungu inayi zomwe mungathe kuchita pa treadmill. Mudzagwiritsa ntchito Rate of Perceived Exertion (RPE), kapena momwe zovuta zimamvekera pamlingo umodzi mpaka 10 (10 kukhala wovuta kwambiri). Ngati kulimbitsa thupi kumakhala kosavuta kwambiri, yesani kuwonjezera zovuta zomwe mukufuna.

Kulimbitsa Thupi 1

1. Dumbbell Press Squat

Chandamale: Quads, Glutes, Hamstrings, Paphewa

• Imani ndi mapazi m'lifupi m'lifupi, mutanyamula cholembera cholemera mapaundi 5 mpaka 8 m'dzanja lililonse kutalika kwa phewa, mitengo ya kanjedza ikuyang'ana kutsogolo (osawonetsedwa).
• Khalani pansi, mutambasula manja anu pamwamba pamutu; imirirani ndikutsitsa mikono kuyamba poyambira
• Bwerezani.

Khalani osavuta: Gwirani zolemera mbali.

Dzitsutsani nokha: Gwirani zolemera pamwamba pamutu nthawi yonseyo.

2. Mpira Kankhani-Up

Zolinga: Triceps, Chest, Abs, Mapewa

• Lowani pamalo okankha, ndikutambasula manja paphewa lokhazikika, kubwerera molunjika ndi kutuluka.
• Pansi pachifuwa ku mpira, kuloza zigongono kunja, kusunga abs yolimba ndi mutu kugwirizana ndi chiuno.
• Kankhirani mmbuyo pamalo oyambira ndikubwereza.

Khalani osavuta: Yendani pansi popanda mpira

Dziyese nokha: Kwezani mwendo mukuyenda.

3. Chigawo Chachigawenga cha Chibugariya

Chandamale: Hamstrings, Quads, Glutes

• Imani ndi msana wanu 2 mpaka 3 mapazi kuchokera pa benchi kapena mpando wolimba. Ikani pamwamba pa phazi lakumanja pampando.
• Lembani bondo lakumanzere madigiri 90, kulumikiza bondo ndi bondo. Gwirani kawerengedwe kawiri, yongolani mwendo muma 4 ndikubwereza. Sinthani mbali mukatha 1.

Khalani osavuta: Sinthani mapapu, osakhala ndi benchi.

Dziyese nokha: Gwirani zolumikizira pambali kwinaku mukubweza mwendo pabenchi.

4. Dumbbell Clean ndi Press

Chandamale: Paphewa, Hamstrings, Glutes, Quads

• Imani ndi zolemera patsogolo pa ntchafu, mitengo ya kanjedza ikuyang'ana mkati.
• Khalani pansi, ndikuponya zolemera pamwamba pamabondo.
• Kokani zolemera pachifuwa chanu, pafupi ndi torso momwe mungathere (osasonyezedwa).
• Imani mowongoka, kutembenuza manja kuti ayang'ane kutsogolo, ndipo kanikizani zolemera pamwamba pamutu (osasonyezedwa).
• Pansi mpaka poyambira ndikubwereza.

Khalani osavuta: Osakhala pansi; jambulani zigongono mmwamba kumapewa okha

Dzitsutsani nokha: Pangani mayendedwe anu kuphulika pamene mukukoka zolemera zanu pachifuwa ndi pamwamba pamutu panu.

Kulimbitsa Thupi 2

1. Mphamvu Lunge

Chandamale: Hamstrings, Quads, Ulemerero

• Imani ndi mapazi ofanana ndi mtunda wamapewa patali, mutanyamula mabelu awiri mbali zanu.
• Lungani kutsogolo ndi mwendo wakumanja, kugwada bondo lamanja madigiri 90 ndikubweretsa bondo lamanzere pafupi.
• Kuchokera pamalo amenewa, ikani phazi lamanja mwachangu ndikubwerera poyambira.
• Sinthani miyendo ndikubwereza.

Khalani osavuta: Osagwiritsa ntchito zolemera zilizonse; zimapangitsa gululi kukhala locheperako.

Dzitsutsani nokha: Gwirani cholembera thupi kapena barbell m'mapewa anu.

2. Kukweza Mkono / Miyendo Yotsutsana

Chandamale: Back, Abs, Glutes

• Gonani pansi pa mpira wolimba ndi manja ndi zala zakuthwa pansi.
• Limbikitsani abs yanu ndi glutes, ndipo nthawi yomweyo kwezani dzanja lanu lamanzere ndi mwendo wamanja.
• Sinthani miyendo ndi mikono, kenako mubwereza.

Khalani osavuta: Chitani masewera olimbitsa thupi pansi pazinayi zonse, popanda mpira ...

Dziyese nokha: Onjezani akakolo ndi zolemera zamanja.

3. Kwererani

Chandamale: Quads, Glutes

• Ikani phazi lakumanja pa benchi kapena sitepe (ngati n'kotheka, pezani benchi kapena sitepe yomwe ili pamwamba pa bondo).
• Kukankhira chidendene chanu chakumanja, kuwongolera mwendo, kubweretsa mwendo wakumanzere kumanja (musalole phazi lanu lakumanzere ligwire sitepe).
• Phazi lakumanzere lolowera pansi osakhudza, kenaka yongolaninso mwendo wakumanja. Chitani maulendo 12 mpaka 15; sinthani mbali.

Khalani osavuta: Gwirani pamwamba pa sitepe ndi pansi poyankha aliyense.

Dziyese nokha: Gwirani zotumphukira ndi mikono mbali.

4. Wopanda Jackknife

Chandamale: Abs

• Lowani pamalo okankha ndi manja pansi mutalumikizana ndi mapewa.
• Ikani mapazi anu pa mpira wolimba ndi miyendo yotambasulidwa, abs imakokedwa moyang'ana msana moyenera.
• Pepani pang'ono mpaka pachifuwa osapotoza msana kapena kusuntha m'chiuno.
• Bweretsani mpira kubwerera pamalo oyambira ndi mapazi anu ndikubwereza.

Khalani osavuta: Gona ndi nsana pamwamba pa mpira ndikuchita zopupuluma

Dziyese nokha: Kwezani m'chiuno kulunjika mu V.

Sabata 1 Cardio Intervals

Tsatirani malangizo ali pansipa pamasekondi kapena mphindi zosonyezedwa. (Ngati mukufuna kukonza mapulani anu olimbitsa thupi, onjezerani sprints ina!)

0:00-5:00: Yendani pa 3.5-3.8 mph (RPE 4)

5:00-5:20: Sprint pa 6.5-8.0 mph (RPE 9)

5:20-6:50: Bwezeretsani poyenda pa 3.0-3.5 mph (RPE 3)

6:50-10:30: Bwerezani mndandanda wothamanga kawiri, ndikusintha masekondi 20 masekondi ndi masekondi 90 akuchira.

10:30-15:00: Yendani pa 3.5-3.8 mph (RPE 4)

Sabata lachiwiri la Cardio

Tsatirani malangizo omwe ali pansipa kuti muwerenge masekondi kapena mphindi zomwe zasonyezedwa. (Ngati mukufuna kukonza mapulani anu olimbitsa thupi, onjezerani sprints ina!)

0:00-5:00: Yendani pa 3.5-3.8 mph (RPE 4)

5:00-5:20: Sprint pa 6.5-8.0 mph (RPE 9)

5:20-6:20: Bwezeretsani poyenda pa 3.0-3.5 mph (RPE 3)

6:20-10:30: Bwerezani mndandanda wothamanga kawiri kawiri, kusinthana masekondi 20 masekondi ndi masekondi 60 akuchira.

11:40-20:00: Yendani pa 3.5-3.8 mph (RPE 4)

Sabata 3 Zosintha Zamtima

Tsatirani malangizo ali pansipa pamasekondi kapena mphindi zosonyezedwa. (Ngati mukufuna kukweza ndondomeko yanu yolimbitsa thupi, onjezerani maulendo ena othamanga!)

0:00-5:00: Yendani pa 3.5-3.8 mph (RPE 4)

5:00-5:30: Sprint pa 6.5-8.0 mph (RPE 9)

5:30-6:30: Bwezeretsani poyenda pa 3.0-3.5 mph (RPE 3)

6:30-12:30: Bwerezani mndandanda wa sprint maulendo 4, kusinthana masekondi 30-masekondi ndi masekondi 60 akuchira.

12:30-15:00: Yendani pa 3.5-3.8 mph (RPE 4)

Sabata lachinayi la Cardio

Tsatirani malangizo ali pansipa pamasekondi kapena mphindi zosonyezedwa. (Ngati mukufuna kukonza mapulani anu olimbitsa thupi, onjezerani sprints ina!)

0:00-5:00: Yendani pa 3.5-3.8 mph (RPE 4)

5:00-5:30: Sprint pa 6.5-8.0 mph (RPE 9)

5:30-6:00: Bwezeretsani poyenda pa 3.0-3.5 mph (RPE 3)

6:00-13:00: Bwerezani mndandanda wa sprint kasanu ndi kawiri, kusinthana masekondi 30-masekondi ndi masekondi 30 akuchira.

11:40-20:00: Yendani pa 3.5-3.8 mph (RPE 4)

Onaninso za