Limbitsani Unyolo Wanu Wakumbuyo Ndi Ntchitoyi yochokera kwa Anna Victoria

Zamkati

• Bent-Over Dumbbell Row
• Mzere Wamodzi-Dumbbell Row
• Kuuma-Mwendo Deadlift (aka Romanian Deadlift)
• Onaninso za

Ngakhale ali ndi pakati pa masabata a 26, Anna Victoria akupitirizabe kuchita masewera olimbitsa thupi komanso kusunga otsatira ake. Chiyambire kulengeza mu Januware kuti ali ndi pakati patadutsa zaka zovuta za kubereka, adalemba zosintha za zomwe adakumana nazo komanso momwe zamukhudzira maphunziro ake. (Wogwirizana: Anna Victoria Adalengeza Kuti Ali Ndi Pathupi Atatha Zaka Zolimbana ndi Kusabereka)

Kuseri kwa zochitikazo, akunena kuti wakhala akupereka chisamaliro chowonjezereka ku unyolo wake wapambuyo, minofu kumbuyo kwa thupi "Maphunziro anga ambiri pakali pano akuyang'ana momwe ndingaphunzitsire thupi langa kuti ndikwaniritse mfundo yakuti ndikukula. mimba yayikulu pakadali pano, "akutero Wophunzitsa Thupi Loyenera. "Ndipo chimodzi mwazofunikira izi ndikulimbitsa unyolo wanu wam'mbuyo." (Zogwirizana: Kodi Kuchita Masewera Olimbitsa Thupi Ndi Chiyani * Kwenikweni

Kulimbitsa unyolo wam'mbuyo kumatha kuthandiza kupewa (kapena kuyesetsa kukonza) kusamvana kwa minofu. "Popeza ndidzakhala ndi mimba yayikulu ndipo ikundikoka patsogolo posachedwa, ndiyenera kukhala ndi zotupa zolimba, msana wolimba, minofu yolimba ya erector spinae [gulu la minofu yomwe imayenda mmbali mwa msana]," akutero Victoria. Ikhoza ngakhale kupitiriza kulipira pambuyo pa mimba. "Mwana wanu akatuluka ndipo mukumugwira, mumafuna kuti muzitha kudziletsa nokha ndikukhala ndi mphamvu zokuthandizani," akuwonjezera.

Ngakhale simukukonzekera kubereka nthawi posachedwa, mutha kuphunzira zambiri. Victoria akuti mphamvu yakutsogolo kwamtsogolo ndi chinthu "aliyense ndi aliyense" ayenera kuganizira, pozindikira kuti ili ndi gawo lofunikira pakukhala ndi zina zambiri. Kulimbitsa minofu kumbuyo kwa thupi lanu kuti mufanane ndi mphamvu yakutsogolo kwanu kungakuthandizeni kupewa kuvulala ndikulolani kuthamanga mwachangu kapena kukweza kwambiri chifukwa cha mphamvu yowonjezera. (Onani: Kodi Chingwe Chakumbuyo Ndi Chiyani Ndichifukwa Chiyani Ophunzitsa Amangolankhulabe za Icho?)

Kuti mutsatire chitsogozo cha Victoria, yang'anani kulimbitsa thupi kwake komwe kumakhudza magulu akuluakulu a minofu yam'mbuyo ndi masewera atatu osavuta. Mudzagwiritsa ntchito ma glutes, hamstrings, ndi minofu yam'mwamba ndi yakumbuyo. Ndizosavuta kutenga pakati ndipo mutha kugogoda kunyumba mphindi 10 kapena kuchepera.

Momwe imagwirira ntchito: Chitani zolimbitsa thupi zilizonse pazakuwonetsa, kenako pumulani masekondi 30. Bwerezani dera lonse kawiri kawiri pamaseti atatu.

Mufunika: Mabulangete kapena zinthu zolemetsa zapakhomo ndi mpando kapena nsanja.

Bent-Over Dumbbell Row

A. Gwirani dumbbell m'dzanja lililonse, manja akuyang'ana mkati. Gwirani pakati, gwirani m'chiuno, tumizani matako kumbuyo, ndipo pindani mawondo pang'ono kuti mufike poyambira. Kutulutsa mpweya kuti mupange ma dumbbells ku nthiti, kufinya masamba amapewa kumbuyo kumbuyo ndikusunga mikono molimba mbali.

B. Pumani mpweya kuti muchepetse ma dumbbells ndikuwongolera poyambira.

Chitani 20 reps.

Mzere Wamodzi-Dumbbell Row

A. Pumulani bondo lakumanja pampando kapena nsanja, kenaka sinthani kaimidwe kuti phazi lakumanzere lituluke ndikubwerera pang'onopang'ono kuchokera papulatifomu/mpando. Pakatikati pa brace, atanyamula dumbbell ndi dzanja lamanzere ndi mkono wotambasulidwa motalika mpaka mbali ya nsanja/mpando. Awa ndi malo anu oyambira.

B. Exhale kuti apange dumbbell ku nthiti. Pumani mpweya kuti muchepetse dumbbell mmbuyo ndikuwongolera.

Chitani 15 kubwereza. Sinthani mbali; Bwerezani.

Kuuma-Mwendo Deadlift (aka Romanian Deadlift)

A. Imani ndi mapazi otambalala m'chiuno, mawondo atawerama pang'ono, ndi cholumikizira m'manja, mikono ikayang'ana ntchafu. Kusunga msana wosalowerera ndale, kutulutsa mpweya kuti uzimangirira m'chiuno ndikutumiza kumbuyo. Lolani ziphuphu kuti zizitsatira kutsogolo kwa miyendo. Akadutsa mawondo, musalole kuti mbuzi imire patali.

B. Kokani mpweya kuti mukankhire zidendene ndikuyendetsa m'chiuno kutsogolo kwinaku mukuwongola mawondo kuti mubwerere kuima.

Chitani 15 kubwereza.

Onaninso za