Funsani Wophunzitsa Anthu Odziwika: Njira Yabwino Yosinthira

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Q: Sindikufunikira kuti ndichepetse kunenepa, koma ine chitani ndikufuna kuwoneka woyenera komanso wamatani! Ndiyenera kuti ndikuchita chiyani?

Yankho: Choyamba, ndikufuna ndikuthokozeni chifukwa chotsatira njira zosinthira thupi lanu. M'malingaliro anga, kapangidwe ka thupi lanu (minofu vs. mafuta) ndikofunikira kwambiri kuposa kuchuluka kwa sikelo. Nthawi zonse ndimawonetsa makasitomala anga achikazi chithunzi cha 1 pounds ya minofu yowonda imawoneka ngati 1 pounds yamafuta. Amawoneka mosiyana kwambiri, ndi mapaundi amafuta amatenga malo ochulukirapo kuposa mapaundi a minofu.

Talingalirani za chitsanzo ichi: Nenani ndili ndi makasitomala awiri achikazi. "Client A" ndi wamtali 5 mainchesi 6 mainchesi, amalemera mapaundi 130, ndipo ndi 18% yamafuta amthupi (chifukwa chake ali ndi mafuta a thupi a 23.4), ndipo "kasitomala B" alinso wamtali 5 mainchesi 6 mainchesi, amalemera mapaundi 130, ndipo ali ndi 32% ya mafuta amthupi (chifukwa chake ali ndi mafuta a thupi a 41.6). Amayi awiriwa awoneka osiyana kwambiri, ngakhale akulemera ndendende mu mapaundi ndipo ndi ofanana ndendende.

Chifukwa chake ngati mukufuna kuti mukhale oyenera komanso owoneka bwino, musade nkhawa kwambiri ndi sikelo ndikuyang'ana kwambiri momwe thupi lanu limapangidwira, makamaka ngati mukutsatira mawonekedwe owonda komanso achigololo. Yesani kulimbitsa thupi patsamba lotsatirali, lomwe lasinthidwa kuchokera m'buku langa, Mtheradi Inu, ndipo yapangidwa kuti ikuthandizeni kukhetsa mafuta ochulukirapo, kukweza kagayidwe kanu, ndikuwonjezera mphamvu yanu yonse ya minofu.

Momwe zimagwirira ntchito: Mwa kuphatikiza njira yotchedwa metabolic resistance-training circuits, mumakulitsa nthawi yanu yochitira masewera olimbitsa thupi. Ndi kalembedwe kamtunduwu, mudzachita gawo limodzi loyamba, mupumule kwa nthawi yoyikiratu, kenako mupite ku masewera olimbitsa thupi otsatirawa ndi zina zotero. Mukamaliza gawo limodzi la masewera olimbitsa thupi mdera lanu, mupumule kwa mphindi ziwiri ndikubwereza kuzungulira koyamba kamodzi kapena katatu, kutengera momwe muliri olimba pakadali pano. Malizitsani kulimbitsa thupi katatu pamlungu masiku osatsatizana (mwachitsanzo, Lolemba, Lachitatu, ndi Lachisanu).

Sankhani cholemera (cholemetsa) chomwe chili chovuta komanso chomwe chimakupatsani mwayi wobwereza mobwerezabwereza ndi mawonekedwe abwino koma osapitilira kuchuluka kobwereza. Ngati simungathe kuchita kuchuluka kwakanthawi kochepa, muchepetse kukana kapena kusintha zolimbitsa thupi kuti zisakhale zosavuta (mwachitsanzo, kukweza ma tebulo m'malo mokankhira pafupipafupi). Ngati mutha kukwaniritsa kubwereza kochuluka, yesetsani kuwonjezera kukana kapena kusintha zolimbitsa thupi kuti zikhale zovuta pang'ono.

Zolemba zina zingapo: Pakati pa masabata 1-2, pumulani masekondi 30 pakati pa masewera olimbitsa thupi. Mu masabata 3-4, gwiritsani ntchito kupuma kwa masekondi 15 pakati pa masewera olimbitsa thupi. Nthawi zonse tengani mphindi ziwiri zonse mukamaliza gawo lonse. Ngati mutayamba kuchita magawo awiri okha a dera mu sabata 1, onjezerani kuzungulira kwachitatu kwa dera mu sabata 2 kapena 3. Kuchita masewera olimbitsa thupi sabata iliyonse, komanso kukulitsa kukana.

Pezani masewera olimbitsa thupi tsopano! Kulimbitsa thupi

A1. Magulu Ogawana Dumbbell

Akhazikitsa: 2-4

Reps: 10-12 mbali iliyonse

Katundu: TBD

Kupuma: masekondi 30

A2. Zokankhakankha

Akhazikitsa: 2-4

Reps: Zambiri momwe zingathere pogwiritsa ntchito mawonekedwe oyenera

Katundu: Kulemera thupi

Kupuma: masekondi 30

A3. Dumbbell Straight-Leg Deadlift

Akhazikitsa: 2-4

Kuyankha: 10-12

Mtundu: TBD

Mpumulo: 30 masekondi

A4. Mbali Bridge

Akhazikitsa: 2-4

Reps: 30 masekondi mbali iliyonse

Katundu: Wolemera

Mpumulo: 30 Masekondi

A5. Kulumpha Jacks

Seti: 2-4

Kuyankha: Masekondi 30

Katundu: Kulemera thupi

Kupuma: masekondi 30

A6. Mzere Wamodzi-Dumbbell Row

Akhazikitsa: 2-4

Reps: 10-12 mbali iliyonse

Katundu: TBD

Kupuma: masekondi 30

A7. Anakhala Curl ku Military Press

Akhazikitsa: 2-4

Kuyankha: 10-12

Katundu: TBD

Kupuma: masekondi 30

A8. Mpira wa Swiss Wotuluka

Akhazikitsa: 2-4

Ma reps: Ambiri momwe angagwiritsire ntchito mawonekedwe oyenera

Katundu: Kulemera thupi

Mpumulo: 30 masekondi

Wophunzitsa komanso kuphunzitsa mphamvu Joe Dowdell ndi m'modzi mwa akatswiri ofunafuna thanzi mdziko lapansi. Kaphunzitsidwe kake kolimbikitsa komanso ukatswiri wapadera wathandizira kusintha kasitomala yemwe amaphatikiza nyenyezi zapa kanema wawayilesi ndi mafilimu, oimba, akatswiri othamanga, ma CEO, ndi anthu amafashoni apamwamba padziko lonse lapansi. Kuti mudziwe zambiri, onani JoeDowdell.com.

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