Funsani Wophunzitsa Wotchuka: Kodi Ndi Ntchito Yabwino Iti Yapang'ono Yapang'ono?

Zamkati

• Onaninso za

Funso. Malo ochitira masewera olimbitsa thupi ali odzaza kwambiri mu Januwale! Ndi masewera otani omwe ndingachite bwino kwambiri m'malo ang'onoang'ono (ie, pakona ya malo ochitira masewera olimbitsa thupi)?

A. M'malingaliro mwanga, kukhala ndi malo ambiri m'malo ochitira masewera olimbitsa thupi ndi matani azida zosiyanasiyana zophunzitsira ndizabwino kwambiri kuposa kufunikira kokhako. Mutha kuchita masewera olimbitsa thupi mosavuta m'malo ochepa ndi thupi lanu komanso ma dumbbells. Njira yolimbitsa thupi yomwe ili pansipa ndi chitsanzo chabwino.

Ndalongosola njira ziwiri zosiyana-kutengera msinkhu wanu wolimbitsa thupi-kuti muzitsatira m'masabata anayi otsatirawa. Chitani pulogalamu yotsatirayi katatu pamlungu masiku osatsatizana. Kukaniza komwe mudzagwiritse ntchito kudzatsimikiziridwa ndi kuchuluka kwa kubwereza komwe kwaperekedwa. Ngati simungathe kumaliza chiwerengero chochepa cha reps ndi katundu wosankhidwa, kuchepetsa kukana. Ngati mungakwanitse kupitilira kuchuluka kwakubwereza koyenera, muyenera kuwonjezera kukana.

Oyamba:

Sabata 1: 2 imakhala ndi masekondi 30 pakati pa kayendedwe kalikonse ndi masekondi 120 pambuyo pake.

Sabata 2: 3 imakhala ndi masekondi 30 pakati pa kayendedwe kalikonse ndi masekondi 120 pambuyo pake.

Sabata 3: 3 imakhala ndi masekondi 20 pakati pa kayendedwe kalikonse ndi masekondi 120 pambuyo pake.

Sabata 4: 3 imayika ndi masekondi 15 pakati pa kusuntha kulikonse ndi masekondi 120 pambuyo pa seti iliyonse.

Wapakatikati / Zapamwamba:

Sabata 1: 3 imakhala ndi masekondi 30 pakati pa kayendedwe kalikonse ndi masekondi 90 pambuyo pa seti iliyonse.

Sabata 2: 3 imakhala ndi masekondi 15 pakati pa kayendedwe kalikonse ndi masekondi 90 pambuyo pake.

Sabata 3: 4 imakhala ndi masekondi 30 pakati pa kayendedwe kalikonse ndi masekondi 90 pambuyo pake.

Sabata 4: 4 imakhala ndi masekondi 15 pakati pa kayendedwe kalikonse ndi masekondi 90 pambuyo pake.

Kulimbitsa thupi

Kuchita masewera olimbitsa thupi 1. Gawani Squats

Kubwereza: 8-10 / mbali

Nthawi yopumula: Onani pamwambapa (kupumula kumachitika mbali zonse ziwiri)

Momwe mungachitire: Imani mozungulira, phazi lanu lakumanzere kutsogolo kwa dzanja lanu lamanja. Tengani masekondi awiri kutsitsa thupi lanu momwe mungathere. Imani kaye sekondi imodzi, kenako mutenge mphindi imodzi kuti mudzikakamize kubwerera kumalo oyambira. Malizitsani nambala yobwerezabwereza ndi mwendo wanu wakumanzere kutsogolo, kenako chitani nambala yomweyo ndi phazi lanu lakumanja kutsogolo kwanu kumanzere.

Chitani masewera olimbitsa thupi

Kubwereza: Kubwereza momwe angathere ndi mawonekedwe oyenera (osangoyenda pakati)

Nthawi yopuma: Onani pamwambapa

Momwe mungachitire izi: Ikani pansi ndikukweza manja anu pansi kuti akhale okulirapo pang'ono kuposa mzere wa mapewa anu. Tengani masekondi awiri kuti mutsitse thupi lanu mpaka chifuwa chanu chikhudze pansi. Imani pang'ono pansi, kenako ndikudzikankhira kumalo oyambira mwachangu momwe mungathere. Ngati chiuno chanu chikugwedezeka nthawi iliyonse mukuchita masewera olimbitsa thupi, mawonekedwe anu awonongeka. Izi zikachitika, ganizirani kubwereza kwanu kotsiriza ndikutsiriza zomwe mwayika.

Chitani masewera olimbitsa thupi a 3. Dumbbell Romanian Deadlifts

Kubwereza: 8-10

Nthawi yopumula: Onani pamwambapa

Momwe mungachitire izi: Imani ndi mapazi anu m'chiuno mopingasa ndikulumikiza mawondo pang'ono, mutanyamula tizilomboti tating'onoting'ono patsogolo pa ntchafu zanu ndi manja anu akuyang'ana mkati. Sinthani m'chiuno mwanu ndikutenga masekondi a 2 kuti mutsitse ma dumbbell ndikusunga msana wanu. Imani kaye kwa mphindi imodzi, kenaka bwererani pamalo oyimilira pogwira ma hamstrings ndi glutes. Bwerezani kuchuluka kwakubwereza kawiri kawiri.

Zochita 4. Mzere wa Dumbbell wa mkono umodzi

Kubwereza: 8-10 / mbali

Nthawi yopuma: Onani pamwambapa (mpumulo umachitika pambuyo pa mbali zonse ziwiri)

Momwe mungachitire: Gwirani dumbbell m'dzanja lanu lamanja, pindani m'chiuno ndi mawondo anu, ndikutsitsa torso mpaka ifanane ndi pansi. Musalole msana wanu kulowerera ndale ndikulola dzanja lanu lamanja likhale pansi paphewa lanu, mutanyamula chidole chokhala ndi kanjedza. Tengani 1 sekondi kukoka dumbbell pambali pa torso yanu, kusunga chigongono chanu pafupi ndi mbali yanu. Imani kaye sekondi imodzi pamwamba ndiyeno mutenge masekondi awiri kuti mubwerere poyambira. Chitani ma reps onse ndi mkono umodzi ndikusinthira mbali inayo.

Kuchita masewera olimbitsa thupi 5. Kupindika Koyimilira Kuti Mutsegule

Kubwereza: 10-12

Nthawi yopuma: Onani pamwambapa

Momwe mungachitire izi: Gwirani ma dumbbells awiri ndi kuwalola apachikike patali ndi mkono wanu. Sinthani manja anu kuti manja anu ayang'ane patsogolo. Popanda kusuntha mikono yanu yakumtunda, pindani zigongono zanu ndikutenga sekondi imodzi kuti mupirire ma dumbbells pafupi ndi mapewa anu momwe mungathere. Kuchokera apa, tembenuzani manja anu kuti manja anu ayang'ane wina ndi mzake ndikusindikiza ma dumbbells pamwamba pa mutu wanu mpaka manja anu ali owongoka. Sinthani kayendetsedwe kake ndikubwereza mpaka kubwerera konse kukamalizidwa.

Zochita 6. Plank Hold

Kubwereza: 1 *

Nthawi yopuma: Onani pamwambapa

Momwe mungachitire izi: Yambani kulowa pamalo othamanga, koma pindani zigongono zanu ndikutsamira kunkhongo kwanu m'malo mokhala m'manja. Thupi lanu liyenera kupanga mzere wowongoka kuchokera pamapewa mpaka kumapazi anu. Limbikitsani maziko anu podzitengera abs ngati kuti muli pafupi kumenyedwa m'matumbo.

Oyamba akuyenera kugwira mpaka masekondi 30 ndipo ophunzitsira apakatikati / otsogola ayenera kugwira mpaka masekondi 60. Ngati masekondi 60 ndi osavuta kwa inu, yesetsani kugwira malinga ndi momwe mungathere ndikulemba nthawi imeneyo kuti muwone momwe mukuyendera.

Wophunzitsa komanso wophunzitsa mphamvu Joe Dowdell wathandizira kusintha makasitomala omwe amaphatikizapo nyenyezi za kanema wawayilesi ndi kanema, oimba, akatswiri othamanga, ma CEO, ndi mafashoni apamwamba. Kuti mudziwe zambiri, onani JoeDowdell.com. Mutha kumupezanso pa Facebook ndi Twitter @joedowdellnyc.

Onaninso za