Funsani Wophunzitsa Celeb: 3 Zosuntha Zomwe Muyenera Kuchita

Zamkati

• Msampha Wopha Bar
• Chinups
• Mapiri a Hill
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Q: Mukadangosankha masewera olimbitsa thupi atatu kuti mupatse azimayi mwayi woti akhale ochepa komanso athanzi, angakhale otani ndipo chifukwa chiyani?

Yankho: Kuti mukulitse zotsatira zanu, ndikulimbikitsani kuwonjezera zochitika zitatu zotsatirazi m'zochita zanu.

Ngati ndinu oyamba kumene, pangani magawo atatu a mayendedwe 10-12, kupumula masekondi 60 pakati pa seti iliyonse. Kwa ophunzira apakatikati / otsogola, chitani magawo atatu a maulendo 8-10, kupumula masekondi 60-75 pakati pa seti iliyonse.

Msampha Wopha Bar

Izi ndizochita masewera olimbitsa thupi, makamaka ma quads, hamstrings, ndi glutes, komanso maziko anu onse. Ndikosavuta kuphunzira mawonekedwe oyenera, kotero ngakhale mutangoyamba kumene kuphunzitsidwa mphamvu, mutha (ndipo muyenera) kuyamba kuchita zoyeserera.

Ngati masewera olimbitsa thupi anu alibe msampha (womwe nthawi zina umatchedwa hex bar), gwiritsani ntchito ma dumbbells m'malo mwake. Dzanja lanu likhala loyang'ana mkati momwemo.

Langizo la mawonekedwe: Onetsetsani kuti mukukankhira m'chiuno mwanu ndikuyika kulemera kwanu pakati / kumbuyo kwa mapazi anu. Gwirani pachifuwa chanu m'mwamba, maso kutsogolo, ndikukhala osalowerera msana panthawi yonseyi.

Chinups

Chinups ndimasewera olimbitsa thupi apamwamba kuti muwongolere lats, pakati kumbuyo, ndi mikono. Ngati mulibe mphamvu zokwanira zolemera thupi (monga zikuwonetsedwa), yesani ma chinups othandizira band. Ingolumikizani kumapeto amodzi a gulu lalikulu la labala mozungulira chitsulo ndikuchikoka kumapeto ena a gululo, ndikumangiriza gululo mwamphamvu ku bar. Gwirani bala ndi m'lifupi-mapewa, kugwira pansi pamanja, ikani mawondo anu pamtunda wa gululo (kapena funsani wina kuti akukokereni gululo mozungulira mawondo anu), kenaka konzekerani.

Njira yothandizidwa ndi band ikulolani kuti muchite zonse, ndipo imatsanzira molondola mayendedwe kuposa makina omwe amathandizidwa omwe mungapeze m'malo ambiri olimbitsa thupi. Pamene mukukula, mungagwiritse ntchito gulu lomwe limakupatsani chithandizo chochepa.

Mapiri a Hill

Kuthamangira kokonda ndi njira yabwino kwambiri yopangira nyengo ndi kutayika kwamafuta. Kupendekera kumafupikitsa kutalika kwa mayendedwe anu (poyerekeza ndi kuthamanga pafupipafupi), zomwe zimachepetsa chiopsezo chokoka hamstring yanu. Ngati mukungoyamba kumene, mutha kuyamba ndi kukwera phirilo ndikuyenda pansi. Pakatha milungu ingapo, yesetsani kuthamanga mofulumira momwe mungathere. Ndikupangira kuti ndiyambe kutsika ndi 3-5% ndikugwira ntchito pang'onopang'ono kumapiri otsetsereka.

Onetsetsani kuti mukuchita masewera olimbitsa thupi nthawi zonse musanayambe sprinting. (Dinani apa kuti muwone kutentha kwa thupi lonse komwe ndidapangira SHAPE's Strong, Sexy Arms Challenge.)

Zithunzi za Jessi Kneeland zidatengedwa ku Peak Performance NYC

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