9 Zosunthira Zabwino Kwambiri Zobwerera Kumbuyo

Zamkati

• Chiyambi
• Kulimbitsa zolimbitsa thupi
• 1. Matabwa ozungulira kwambiri
• 2. Mzere wapamwamba wa chingwe cha pulley
• 3. Dumbbell pullover
• 4. Mzere wopingasa
• 5. Ntchentche yakumbuyo
• 6. Wopambana
• Tambasula
• 1.Ganizo la Mwana
• 2. Kupotokola
• 3. Mphaka-Ng'ombe
• Kutenga

Chiyambi

Kulimbitsa msana wanu mwachiwonekere kuli ndi zokongoletsa, koma, koposa zonse, ndikofunikira kuti magwiridwe antchito tsiku ndi tsiku, kuphatikiza kukhazikika ndi kupewa kuvulala. (Chifukwa ndani amakonda kupweteka kwa msana, sichoncho?)

Ngati mwadzipereka kukhazikitsa msana wolimba koma simukudziwa choti muchite kapena komwe mungayambire, takufotokozerani. Nazi masewera olimbitsa thupi asanu ndi limodzi ndikuwongolera katatu kuti mutsimikizire kuti mukupatsa minofu yam'mbuyo TLC.

Kulimbitsa zolimbitsa thupi

Malizitsani magawo atatu a zolimbitsa thupi ndi mphindi yopuma 1 mpaka 2 pakati. Mufunikira zida zingapo, kuphatikiza bandi yolimbana, ma dumbbells awiri (mapaundi 3 mpaka 5 ndi mapaundi 8 mpaka 10 ayenera kugwira bwino kwa ambiri), komanso dumbbell imodzi yolemera pang'ono (pafupifupi mapaundi 12) .

Kumbukirani kupuma pagulu lililonse. Sungani msana wanu kuti ugwirizane, ndipo yang'anani minofu yanu yakumbuyo kuti ikhazikitse kulumikizana kwamitsempha yamaganizidwe ndikupindula kwambiri ndi kulimbitsa thupi kwanu.

Wokonzeka?

1. Matabwa ozungulira kwambiri

Matabwa ozungulira amayenda thupi lonse. Ndiwotentha kwambiri kokachita masewera olimbitsa thupi kumbuyo.

1. Ganizirani malo apamwamba: Pangani mzere wolunjika kuchokera kumutu mpaka kumapazi, ndi mapazi anu mozungulira paphewa. Ikani manja anu m'mapewa anu, ndipo khosi lanu lisalowerere. Yesetsani kumbuyo kwanu ndi maziko.
2. Kuyambira kumanzere kwako, tenga dzanja lako pansi ndikutambasula dzanja lako ndikutsegula chifuwa chako, ndikuwongolera m'maso mwako. Imani kaye sekondi imodzi, ndikubweza dzanja lanu poyambira.
3. Bwerezani gawo 2 kumanja.
4. Pitirizani, kusinthasintha mbali, kwa masekondi 30. Maseti atatu athunthu

2. Mzere wapamwamba wa chingwe cha pulley

Tengani gulu lotsutsa pamzere wapamwamba kwambiri wa pulley. Sankhani mulingo womwe ungakuvutitseni, koma osakwanira kuti musokoneze mawonekedwe anu. Mverani ma lats anu ndi ma rhomboid - minyewa yofunikira kuti mukhale bwino - yogwira panthawiyi.

1. Mangirirani gululo pamwamba pamutu panu ndikukhala, mukugwira ndi manja onse awiri, manja atambasulidwa.
2. Sungani mapazi anu onse pansi ndi msana wanu molunjika, kokerani magongolo anu kumbuyo, ndikufinya masamba anu. Tulutsani, mutambasula manja anu kuyamba.
3. Lembani magawo atatu a maulendo 12.

3. Dumbbell pullover

Mufunika mpira wa yoga kapena benchi pantchitoyi komanso dumbbell imodzi yolimbitsa thupi. Yambani ndi mapaundi 10 kapena 12 ngati mukungoyamba kumene. Sikuti dumbbell pullover iyi imangoyang'ana ma lats anu, idzafuna kuti maziko anu azigwira ntchito nthawi yowonjezera.

1. Gwirani cholumikizira ndi manja onse awiri. Ikani nokha pa mpira kapena benchi kotero kuti kumbuyo kwanu kumathandizidwa pamwamba ndipo mawondo anu akugwada pamtunda wa digirii 90.
2. Wonjezerani manja anu pamutu panu kuti agwirizane ndi nthaka.
3. Kulimbitsa mikono yanu ndikutengapo gawo, kokerani chingwecho pamwamba pamutu panu. Manja anu akafika mozungulira pansi, atsitseni kuti ayambe.
4. Lembani magawo atatu a maulendo 12.

4. Mzere wopingasa

Mzere wopindidwa ndiyofunikira pakuchita masewera olimbitsa thupi kumbuyo chifukwa umagwira minofu yambiri, kuphatikiza misampha, ma lats, ndi ma rhomboids. Tengani zida zopepuka zolemera kuti musunthe. Kwa oyamba kumene, mapaundi 8 kapena 10 adzachita.

1. Gwirani cholumikizira kudzanja lililonse. Mangirira kutsogolo mpaka m'chiuno mpaka mbali ya 45 digiri. Sungani zolimba zanu, mawondo ofewa, ndi khosi osalowerera ndale.
2. Pindani mikono yanu, mukukoka zigongono zanu kumbuyo ndi kumbuyo, ndikufinyani masamba anu. Imani kaye ndikubwerera kuti muyambe.
3. Lembani magawo atatu a maulendo 12.

5. Ntchentche yakumbuyo

Ntchentche zakumbuyo zakomweko zimayang'ana kumbuyo kwanu, kuphatikiza misampha yanu, ma rhomboid, ndi ma deltoid apambuyo. Mutha kuchita izi mutayima kapena kugwada. Mtundu wogwada umafunikira kukhazikika kudzera pachimake. Ma dumbbells atatu kapena 5-mapaundi adzagwira ntchito pano.

1. Gwadirani pamphasa, mutanyamula cholumikizira m'manja. Gwirani kutsogolo m'chiuno kuti thupi lanu lakumtunda likhale ndi mbali ya 45 digiri ndi nthaka. Lolani mikono yanu ikhale patsogolo panu.
2. Kusunga khosi lanu osalowerera ndale ndikutengapo gawo, kanikizani ma dumbbells ndikukwera kuchokera pakatikati panu, ndikufinya masamba anu m'mwamba. Imani pang'ono ndikutsitsa mikono yanu.
3. Lembani magawo atatu a maulendo 12.

6. Wopambana

Gwiritsani ntchito kumbuyo kwanu ndi superman. Kuchita masewera olimbitsa thupi ndi kovuta, kumafuna mphamvu ndi kuwongolera.

1. Mugone m'mimba mwanu mutatambasula manja anu pamutu panu.
2. Pogwiritsa ntchito maziko anu ndi glutes, kwezani thupi lanu lakumtunda ndi miyendo pansi momwe mungathere. Imani kaye sekondi imodzi pamwamba, ndikubwerera poyambira.
3. Lembani magawo atatu a maulendo 12.

Tambasula

Mukamaliza gawo lamphamvu la chizolowezi ichi, musaiwale kutambasula. Izi zitatu zotsogola kumbuyo zidzakuthandizani kubwezeretsa minofu ndi malo anu ndikupewa kupweteka kwa tsiku lotsatira.

1.Ganizo la Mwana

1. Gwadani pansi ndi mapazi anu pansi pa pansi ndi mawondo anu atafalikira ngati chiuno chanu.
2. Lembani ndi kugwada patsogolo, ikani chifuwa pakati pa ntchafu zanu ndikutambasula manja anu pamwamba.
3. Ikani manja anu pansi. Pumirani pano kwa masekondi 30 mpaka miniti, kumira m'munsi mwa torso pomwe mukupita.

2. Kupotokola

1. Bodza kumbuyo kwanu ndikubweretsa miyendo yanu patebulo, manja anu molunjika mbali yanu.
2. Pogwiritsa ntchito maziko anu, lolani mawondo anu kugwera pang'onopang'ono mbali imodzi. Pumani apa masekondi 30.
3. Pogwiritsa ntchito maziko anu, bweretsani miyendo yanu pamwamba pa tebulo ndikugwetsani maondo anu mbali inayo. Pumirani pano kachiwiri kwa masekondi 30.

3. Mphaka-Ng'ombe

1. Yambani pamiyendo inayi yonse popanda msana. Lembani ndikuyang'ana kumwamba, ndikuponya pansi.
2. Kutulutsa ndi kubweza nsana wanu, ndikubweretsa maso anu pansi.
3. Bwerezani ndondomeko izi kasanu.

Kutenga

Kutsiriza chizolowezi ichi kamodzi kapena kawiri pa sabata kumakulimbikitsani m'mwezi umodzi wokha. Kumbukirani kuwonjezera pang'onopang'ono kulemera ndi kukana kuti mupitilize kulimbana ndi minofu yanu ndikukulitsa mphamvu yanu.

Nicole Davis ndi wolemba waku Boston, wophunzitsa za ACE, komanso wokonda zaumoyo yemwe amagwira ntchito yothandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Malingaliro ake ndikuti muphatikize ma curve anu ndikupanga zoyenera - zilizonse zomwe zingakhale! Adawonetsedwa m'magazini ya Oxygen "Future of Fitness" m'magazini ya June 2016. Mutsatireni pa Instagram.