Palibenso Zobwerera M'mbuyo: 15 Zimasunthira Kubwerera Mmbuyo

Zamkati

• Kutentha
• Zosuntha
• 1.Kulimbana kwa band kumakoka
• 2. Mzere wokwera dumbbell
• 3. Kukula kwanthawi yayitali
• 4. Mzere waukulu wa dumbbell
• 5. Kufa kwa Barbell
• 6. Kutengeka mtima
• 7. 'Mwadzuka bwanji'
• 8. Mzere wa dumbbell wa mkono umodzi
• 9. Renegade dumbbell mzere
• 10. Kudula nkhuni
• 11. Mzere wa TRX
• 12. Wopambana
• 13. Tembenuzani ntchentche
• 14. Kupopera
• 15. Matabwa
• Tengera kwina

Ngati mudakhalapo ndi msana, mukudziwa momwe zimakhalira zomvetsa chisoni. Kusuntha kulikonse komwe thupi lanu limapanga kumakhudza msana mwanjira ina, chifukwa chopwetekedwa kumatanthauza kuti mwatsika ndi kutuluka - zomwe sizosangalatsa konse!

Kulimbitsa minofu yanu yam'mbuyo kumatha kuthandiza kupewa zovulaza izi ndikuwonetsetsa kuti thupi lanu lonse likugwira ntchito bwino, pakuyenda tsiku ndi tsiku komanso nthawi yochita masewera olimbitsa thupi.

Koma ndi kuchuluka kwa masewera olimbitsa thupi kumbuyo uko pa intaneti, mutha kukhala ochepa - makamaka ngati ndinu newbie. Takulemberani zomwe tikuganiza ndikukhazikitsa mndandanda wazinthu 15 zabwino zomwe mungachite kuti mukhale ndi mphamvu zonse komanso magwiridwe antchito.

Zinthu zoyamba poyamba:

Tikamayankhula zakumbuyo kwanu, ndi minofu iti yomwe tikufuna? Minofu yayikulu kumbuyo imaphatikizapo izi:

• lats, omwe ali mdera lakumbuyo kwanu m'mbali mwamunsi mwanu
• ma rhomboids, omwe ali pakati chapamwamba kumbuyo
• misampha, yomwe imayambira m'khosi mwanu mpaka pakati
• erector spinae, gulu la minofu yomwe imayendetsa msana wanu

Zochita zonsezi pansipa zikuphatikiza kuphatikiza kwa minofu imeneyi.

Kutentha

Yambani ndi 5 mpaka 10 mphindi zochepa za cardio kuti magazi anu akupopereni ndikuyamba kudzutsa minofu yanu. Kenaka chitani mphindi zisanu kuti mukonzekeretse msana wanu kuti muchite masewera olimbitsa thupi. Izi ndizoyambira poyambira. Komanso, ngati nthawi iliyonse kusunthaku kukukupweteketsani, siyani zomwe mukuchita ndikupuma.

Zosuntha

Sankhani masewerawa atatu kapena asanu kuti mupange masewera olimbitsa thupi anu, omwe mungachite kawiri sabata (kapena kupitilira apo) kuti mukwaniritse zolinga zanu. Khalani ndi cholinga chokwaniritsa zochitika 15 zonsezi mkati mwa milungu iwiri kuti muwonetsetse kuti zomwe mukuchita ndizabwino.

1.Kulimbana kwa band kumakoka

Kuchita masewera olimbitsa thupi kuti muthe masewera olimbitsa thupi, gulu lotsutsa limasiyanitsa ndi losavuta koma lothandiza.Sankhani gulu lotsutsa lomwe limakupatsani mwayi womaliza ma seti awiri a 15 mpaka 20 reps ndi mawonekedwe abwino.

Mayendedwe:

1. Imani ndi manja anu otambasulidwa. Gwirani chingwe cholimbana patsogolo panu ndi manja anu awiri kuti gululi likhale lofanana ndi nthaka.
2. Tambasulani manja anu, kokerani pachifuwacho posunthira manja anu mbali yanu. Yambitsani kuyenda uku kuchokera pakatikati panu, kufinya masamba anu amapewa palimodzi ndikusunga msana wanu molunjika, kenako pang'onopang'ono kubwerera kukayamba.

2. Mzere wokwera dumbbell

Ntchitoyi imakubwezeretsani kuzoyambira pamzerewu, kukonza zovuta zambiri, monga kupalasa pamwamba pamiyendo, kutambasula mkono pansi pamiyendo, ndi kubwezera kumbuyo. Chitani izi musanamalize kuyenda kulikonse.

Mayendedwe:

1. Fikani pamiyendo yonse inayi ndikunyamula koyipa mdzanja lililonse. Onetsetsani kuti msana wanu uli wowongoka, manja ali molunjika pansi pamapewa, ndipo mawondo ali pansi kwenikweni pa m'chiuno.
2. Yendetsani ndi dzanja lanu lamanja, kukoka chigongono chanu ndikubweretsa chopondera kukhwapa lanu. Sungani chigongono chanu mozungulira. Mudzawona pano kuti ngati mungapite patali kwambiri, mutayika bwino.
3. Lonjezerani mkono wanu, ndikubwezeretsani dumbbell pansi, ndikubwereza kumanzere.
4. Lembani magawo atatu a ma reps 12 mbali iliyonse.

3. Kukula kwanthawi yayitali

Mutha kumaliza kutsitsa pamakina pamalo ochitira masewera olimbitsa thupi kapena ndi gulu lotsutsa. Kukoka kulemera kuchokera pamwamba pamutu panu mpaka pachifuwa kumafuna ma lats, ma biceps, ngakhalenso mikono yakutsogolo kuti igwire ntchito, kuwalimbikitsa onse.

Mayendedwe:

1. Ngati mukugwiritsa ntchito makina, ikani pad kotero kuti ikukhudza ntchafu zanu. Imirirani ndikugwirani bala lalitali kuposa kulumikizana phewa, kukhala pansi.
2. Yambani kukokera kapamwamba pansi pachifuwa panu, mukugwadira mivi yanu ndikuiwongolera pansi. Yesetsani kumtunda kwanu ndi mkatikati monse mukuyenda konseku. Sungani torso yanu molunjika, osadzilola kuti mugwere chammbuyo.
3. Lembani magawo atatu a maulendo 12.

4. Mzere waukulu wa dumbbell

Kutengera mzere wa barbell, mzere wokulirapo wa dumbbell umakupatsani mayendedwe ochulukirachulukira ndipo angakuthandizeni kuthana ndi zovuta zilizonse zam'mbali mbali inayo motsutsana ndi zinazo. Sankhani ma dumbbells opepuka mpaka ochepa kuti muyambe - mapaundi 10 ayenera kugwira ntchito - ndikukwera kuchokera pamenepo. Ngati muli ndi vuto lotsika kwambiri, samalani ndi izi.

Mayendedwe:

1. Gwirani cholumikizira m'manja monse ndikumangirira m'chiuno, kuyima pomwe thupi lanu lakumtunda limapanga mawonekedwe a 20-degree ndi nthaka. Dzanja lanu liyenera kuyang'anizana ndi ntchafu zanu, ndipo khosi lanu lisalowerere ndale. Lolani mabelu oyimilira kuti akhale pansi patsogolo panu.
2. Yambani kukwera ndi zigongono zanu pamakona a 90-degree, ndikukoka kupita kumwamba. Finyani mapewa anu pamodzi pamwamba.
3. Bwererani kuti muyambe ndi kubwereza, kutsiriza magulu atatu a maulendo 12.

5. Kufa kwa Barbell

Kugwira ntchito kumunsi kumbuyo, minofu ya erector spinae, ndi ma hamstrings, kufa kwa barbell kumafuna mphamvu yakumbuyo kuti ikwaniritse bwino.

Mayendedwe:

1. Imani kumbuyo kwa barbell ndi mapazi anu mulifupi-phewa padera.
2. Kukulitsa chifuwa chanu, yambani kudumphira m'chiuno ndikugwadira pang'onopang'ono, ndikufika pansi kuti mutenge bala. Sungani msana wanu molunjika ndikumvetsetsa kapamwamba ndi mitengo yonse ya kanjedza ikukuyang'anirani mwamphamvu.
3. Kankhirani kumbuyo, kusunga mapazi anu pansi, kubwerera pamalo oyambira. Msana wanu uyenera kukhala wolunjika nthawi yonseyi. Mapewa anu ayenera kukhala pansi ndi kumbuyo.
4. Bwererani poyambira, ndikukankhira m'chiuno mmbuyo ndikugwada pansi mpaka mutabwezeretsa barbell pansi.
5. Lembani magawo atatu a maulendo 12.

6. Kutengeka mtima

Zosokoneza bongo zimayang'ana pachimake kuphatikiza unyolo wanu wonse wam'mbuyo, kapena kumbuyo kwa thupi lanu. Izi zimawapangitsa kukhala abwino pakulimbitsa minofu ya erector spinae ndi kutsikira konse pansi.

Mayendedwe:

1. Gona pansi pa masewera olimbitsa thupi ndi mimba yako pakatikati pa mpira. Sindikizani mipira ya mapazi anu pansi kuti mukhale olimba.
2. Wonjezerani manja anu patsogolo. Kupinda mchiuno mwanu, pang'onopang'ono kwezani thupi lanu kumwamba. Onetsetsani kuti mukuyang'ana pachimake ndi glutes. Sungani mapazi anu pansi.
3. Imani kaye pang'ono pamwamba, kenako pang'onopang'ono pansi.
4. Lembani magawo atatu a maulendo 12.

7. 'Mwadzuka bwanji'

Zochita zina zotsikira kumbuyo, m'mawa wabwino amatchedwa dzina lawo chifukwa magalasi oyenda akugwada ngati njira yoperekera moni. Ntchitoyi ndiyotsogola kwambiri, chifukwa chake yambani popanda kulemera kuti muwonetsetse kuti mukuyenda molondola musanatumize pa barbell.

Mayendedwe:

1. Ngati mukugwiritsa ntchito kulemera, khalani ndi barbell pamapewa anu kumbuyo kwanu. Ikani mapazi anu paphewa-mulifupi.
2. Kumangirira m'chiuno mwako, chepetsa mawondo ako ndikuponya torso yako pansi, ndikuyimitsa ikamafanana. Msana wanu uyenera kukhala wowongoka pagulu ili lonse.
3. Mukafika kufanana, kanikizani kumapazi anu ndikubwerera kuti muyambe. Lembani magawo atatu a maulendo 12.

8. Mzere wa dumbbell wa mkono umodzi

Kukhazikika pabenchi kuti muchite mzere umodzi wamanja kumakupatsani mwayi wolunjika ndikugwira minofu yam'mbuyo ija. Dzitsimikizireni nokha powonjezerapo zolemetsa apa, zachidziwikire pamene mukudziwa mawonekedwe anu.

Mayendedwe:

1. Ikani nokha pa benchi kuti bondo lanu lamanzere ndi chiuno zipumulepo, komanso dzanja lanu lamanzere - uku ndikuthandizani. Mwendo wanu wakumanja uyenera kukhala wowongoka ndi phazi lanu pansi. Tengani choyimbira ndi dzanja lanu lamanja. Sungani molunjika torso.
2. Tsegulani chingwe cholumikizira mmwamba, ndikukoka chigongono chanu kumwamba mukuchisunga pafupi ndi thupi lanu. Finyani kumbuyo kwanu kwakanthawi mukakoka chigongono.
3. Pepani pang'onopang'ono kuti mufike poyambira. Lembani magawo atatu a ma reps 12 mbali iliyonse.

9. Renegade dumbbell mzere

Kusunthaku kukutsutsani ndikukufunsani kuti mugwire thabwa pamene mukuyenda, motero kuwonjezera kulimbitsa thupi kwina kumbuyo kwanu.

Mayendedwe:

1. Tangoganizirani malo apamwamba ndi manja anu onse pachimake. Thupi lanu liyenera kupanga mzere wolunjika kuchokera kumutu mpaka kumapazi. Mutu wanu uyenera kuchitidwa poyenda konse.
2. Mzere ndi dzanja lanu lamanja, kukokera chigongono chanu kumwamba mukuyiyika pafupi ndi thupi lanu, kenako ndikubwezeretsani dambolo pansi. Onetsetsani kuti mchiuno mwanu mukhale mozungulira pansi.
3. Bwerezani ndi dzanja lanu lamanzere. Njira ina, kumaliza kubwereza kwathunthu kwama 20 pamaseti atatu.

10. Kudula nkhuni

Kukwapula katatu pamutu panu, mikono, ndi kumbuyo, kuwaza nkhuni ndimayendedwe athupi athunthu. Gwiritsani ntchito dumbbell kapena mpira wa mankhwala apa - mapaundi 10 ndi malo abwino kuyamba.

Mayendedwe:

1. Gwirani dumbbell kapena mankhwala mpira ndi manja onse. Gwirani pamwamba pamutu panu ndikutambasula manja anu. Yendani paphazi lanu lamanja pang'ono kuti chiuno chanu chizungulire.
2. Mukayamba kugwa pansi, sinthani m'chiuno kumanzere ndikubweretsa cholumikizira kapena mpirawo kunja kwa bondo lanu lamanzere mukuyenda.
3. Pokwera, pindani thunthu lanu kumanja ndipo, mutakweza manja anu, bweretsani chingwe kapena mpira pamwamba kumanja kwanu mukuyenda mwamphamvu koma mosamala. Gulu ili liyenera kutsanzira mayendedwe odula, chifukwa chake dzinalo.
4. Bweretsani maulendo 12 mbali iliyonse kwa magawo atatu.

11. Mzere wa TRX

Pogwiritsa ntchito kulemera kwanu ndikufunika kuti mukhale olimba komanso okhazikika, mzere wa TRX ndiwothandiza kwambiri. Chofunika kwambiri ndichakuti ndioyenera kwa anthu amitundu yonse.

Mayendedwe:

1. Gwirani ma TRX amangoyenda ndikuyenda pansi pawo, ndikupanga malo okhala patebulo ndikutambasula manja anu. Chomwe chimafanana kwambiri ndi msana wanu ndi nthaka, ndizovuta kwambiri kuti izi zitheke.
2. Sungani msana wanu molunjika, yendani mmwamba mwa kudzikokera nokha kudenga. Khalani zigongono zanu pafupi ndi mbali yanu.
3. Wonjezerani manja anu ndikubwerera kuti muyambe, kuonetsetsa kuti chiuno chanu sichitha.
4. Lembani magawo atatu a maulendo 12.

12. Wopambana

Kumenya pachimake, makamaka m'munsi mwanu, a Supermans amakhala ovuta mwachinyengo, ngakhale mukugona pansi.

Mayendedwe:

1. Mugone m'mimba mwanu mutatambasula manja anu pamutu panu.
2. Gwiritsani ntchito maziko anu ndi glutes. Kwezani thupi lanu lakumtunda ndi lotsika pansi kwambiri momwe angapitire. Imani kaye sekondi imodzi pamwamba. Bwererani poyambira poyenda mozungulira.
3. Lembani magawo atatu a maulendo 12.

13. Tembenuzani ntchentche

Poyang'ana ma rhomboid ndi misampha komanso mapewa, kusuntha kouluka kumalimbitsa minofu yolimba yomwe ili yofunika kwambiri paumoyo watsiku ndi tsiku.

Mayendedwe:

1. Pogwira cholumikizira m'manja, gundani m'chiuno mpaka mtimayo utakhazikika pansi, kulola kuti ma dumbbells apachike patsogolo panu, mitengo ya kanjedza ikuyang'anizana. Gwadani pang'ono m'zigongono.
2. Pogwiritsa ntchito mtima wanu, kwezani manja anu ndi kutuluka, ndikufinya masamba anu pamwamba.
3. Pepani kubwerera pamalo oyambira, kuyang'anira zolemera. Lembani magawo atatu a maulendo 12.

14. Kupopera

Zochita zolimbitsa thupi zakumbuyo, kusunthika kosathandizidwa kumafunikira mphamvu zambiri. Bweretsani zowonjezeretsa ngati simunapezekepo pogwiritsa ntchito gulu la pullup kuti mugwire ntchitoyi.

Mayendedwe:

1. Imani pansi pa pulp bar ndi kuigwira mwamphamvu, ndikulumikiza manja anu kuposa kupingasa phewa.
2. Kwezani mapazi anu pansi - kapena muwayike pagulu lothandizira - ndikupachika m'manja mwanu, kenako kokerani thupi lanu kumtunda popinda mikono yanu ndikukoka zigongono zanu pansi.
3. Chibwano chanu chitawoloka pamwamba pa bala, onjezani mikono yanu kuti muchepetse thupi lanu pansi.
4. Lembani magawo atatu a maulendo 10.

15. Matabwa

Kawirikawiri amaganiziridwa ngati kuyenda kwakukulu, matabwa amakhalanso thupi lathunthu. Amalemba minofu yakuya yakumbuyo - erector spinae - kuti mulole kuti mugwire bwino ntchitoyo.

Mayendedwe:

1. Lowani pansi ndi zigongono zanu ndi mikono yanu pansi ndikutambasula miyendo, ndikuthandizira kulemera kwanu kumapazi anu ndikutsogolo kwanu.
2. Thupi lanu liyenera kupanga mzere wolunjika kuchokera kumutu mpaka kumapazi. Limbikitsani mtima wanu kuti muwonetsetse kuti chiuno chanu sichitha.

Tengera kwina

Kulimbitsa msana wanu kuli ndi maubwino ambiri, chofunikira kwambiri kukuthandizani kukhala moyo watsiku ndi tsiku munjira yosavuta. Zochita izi zimakupatsani zonse zomwe mungafune kuti mugwire bwino ntchito ndikulimba.

Kumbukirani, pamene mukupita patsogolo muzochita izi, pitilizani kudzitsutsa nokha powonjezera kunenepa kapena kukana, koma chitani izi mosamala. Ngati muli ndi mbiri ya mavuto am'mbuyo, funsani dokotala kapena wochiritsa musanapite.

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.