Ntchito Zabwino Kwambiri pa Gym Yodzaza

Zamkati

• Chitani Cardio Popanda Makina
• Khalani ndi Backup Plan
• Sinthani Maulendo Anu Kuti Mugwiritse Ntchito Kulemera Kokha
• Tengani Kettlebell
• Sankhani Maulendo awiri ndikusuntha
• Malangizo Olimbitsa Thupi Gawo 1
• Malangizo Olimbitsa Thupi 2
• Zambiri pa SHAPE.com:
• Onaninso za

Kwa iwo omwe amakonda kale kulimbitsa thupi, zoopsa mu Januware: Gulu la chisankho cha Chaka Chatsopano limawononga masewera olimbitsa thupi, kumangiriza zida ndikupanga mphindi 30 zolimbitsa thupi kupitilira ola limodzi. Adzakhala atachoka mu February… ngati mungodikirira.

Yankho limodzi: Yesani gawo laulere ndi mphunzitsi. "Adzatha kuyenda pagulu kuposa momwe mungachitire ndi inu nokha ... ndipo zimakupatsirani malo ochitira masewera olimbitsa thupi," akutero a Jared Meachem, Director of Fitness Services ku Sky Fitness & Wellbeing gyms. Muthanso kupeza mwayi woyeserera machitidwe ena atsopano, kapena kukhala ndi pulogalamu yatsopano yomwe ingakonzedwereni inu m'magawo ochepa chabe. "Mutha kuwongolera wophunzitsayo kuti akupangireni pulogalamu yomwe siyofunika kugwiritsa ntchito zida, kuti muzitha kuzichita nthawi iliyonse patsiku osadikirira."

Ngati malo anu ochitira masewera olimbitsa thupi sakupatsani magawo aulere - kapena mungachite bwino kupita nokha - yesani njira izi kuti mupange zolimbitsa thupi mu Januware zomwe zimapewa mizere kuti mukhale oyenera, mwachangu ... komanso osakhumudwa.

Chitani Cardio Popanda Makina

Mizere ya ma treadmill, ellipticals, ndi njinga zamoto ndizoyipa kwambiri kuposa zonse - ndipo zimatha kutenga mphindi 30 kapena kupitilira apo kuti zichotse. Pangani chisankho kuti musapange makina ndikukhala ndi masewera olimbitsa thupi a Cardio popanda zida zazing'ono.

"Chophweka kwambiri ndikupanga gawo lochita masewera olimbitsa thupi awiri kapena anayi," atero a Mike Wunsch, director director ku Results Fitness ku Santa Clarita, CA. Wunsch amaika makasitomala ake mwa omaliza kwambiri chaka chonse chifukwa cha cardio ndi conditioning. Amalimbikitsa kuchita masewera olimbitsa thupi kwa masekondi 20, ndikuyang'ana 1 rep pa sekondi iliyonse. Pumulani kwa masekondi 20, ndiyeno pita kuntchito ina.

"Yesani squats, kulumpha jacks, pushups, ndi squat thrush," akutero. (Malangizo athunthu pazochita zonse m'nkhaniyi alembedwa patsamba lotsiriza.) Yambani ndi maulendo atatu kapena anayi a masewera olimbitsa thupi onse, ndikuyenda maulendo asanu mpaka khumi.

Khalani ndi Backup Plan

Ngati muli ndi zolemetsa kapena muli ndi dongosolo lophunzitsira mphamvu zomwe mukutsatira, bweretsani ndondomeko yosunga zobwezeretsera-kapena ziwiri-pazochita zolimbitsa thupi zilizonse kuti mupewe kuchepetsedwa ndi mzere, akutero Craig Ballantyne, CSCS, mwiniwake wa TurbulenceTraining.com.

"Ngati cholinga chanu ndi kupeza minofu ndi kutaya mafuta, ndiye kuti simuyenera kudandaula ndi masewera olimbitsa thupi," akutero. Ngati mukufuna kukonza benchi, khalani okonzeka kusinthana ndi makina osindikizira. Palibe mipira yotsalira yaku Swiss yowonjezera ntchafu? Yesani zolimbitsa thupi ndi mwendo umodzi pabenchi.

Pali bonasi, Ballantyne akuti: "Kusinthitsa kulimbitsa thupi kwanu ndi masewera olimbitsa thupi kumatha kubweretsa kusintha m'thupi lanu."

Sinthani Maulendo Anu Kuti Mugwiritse Ntchito Kulemera Kokha

Njira yabwino yopewera masewera olimbitsa thupi sikungoyendayenda: M'malo molimbana ndi ma dumbbells osiyanasiyana, pangani masewera olimbitsa thupi momwe mungagwiritsire ntchito kulemera komweko pakuyenda konse, atero a Nick Tumminello, mphunzitsi wazolimbitsa thupi ku Florida komanso wolemba ma DVD kuphatikiza Mphamvu Yophunzitsira Kutaya Mafuta & Kutentha.

"Ikani pamodzi zovuta. Zimakulolani kuti mumange dera lonse lolimbitsa thupi pogwiritsa ntchito chida chimodzi, "akutero. "Chepetsani thupi lanu kuti likhale losuntha, kukoka, masewero olimbitsa thupi, ndi kusuntha kwenikweni. Sankhani masewera olimbitsa thupi omwe amamenya aliyense ndi dumbbell imodzi."

Mwachitsanzo, Tumminello akuwonetsa makina osindikizira amapewa (kukankha), mizere yolumikizana (kukoka), squats (miyendo), ndi dumbbell chops (pachimake). Sankhani cholemera chimodzi pazoyenda zonse zinayi.

"Ngati muli ndi ma 25-lb dumbbells awiri, ma squat azikhala osavuta kuposa osindikiza paphewa - pitani mobwerezabwereza pamaulendo anu olimba, ngati squats, komanso ocheperako poyenda pang'ono," akutero. Pazochita zilizonse zolimbitsa thupi, osapitilira kasanu ndi kamodzi mpaka kasanu ndi kamodzi, ndipo osapitirira 20 mpaka 25.

"Osasweka pakati pa masewera olimbitsa thupi," akutero. M'malo mwake, malizitsani zonse zinayi, kenako pumulani masekondi 90 mpaka mphindi zitatu. Bwerezani dongosolo lonse kangapo kwa mphindi 12, kapena pangani mayendedwe 4 kapena 5.

Mukamapanga dera lanu, sankhani masewera olimbitsa thupi omwe amagwiritsa ntchito magulu angapo a minofu ndi rep iliyonse, akutero Jeremy Frisch, mwiniwake ndi mkulu wa Achieve Performance Training ku Clinton, Mass. pezani kapena kupiringa kumalo oseketsa, mwachitsanzo. Zovuta zomwe Frisch amakonda kwambiri: Kubwereza khumi kulikonse kwa dumbbell squats, kukankha ma dumbbell, mizere yopindika, mapapu a dumbbell, ndi pushups kapena pushups okwera.

Tengani Kettlebell

Apa ndi pomwe gawo lophunzitsira laulere lingakhale lothandiza: Khalani ndi mphunzitsi kuti akuphunzitseni zoyambira zingapo za kettlebell, ndipo mutha kuphunzitsa mphamvu ndi cardio limodzi ndi kulemera kamodzi kofanana ndi mpira. Ngati mumadziwa kale ndikudalira mawonekedwe anu a kettlebell, Wunsch akuti mutha kupanga mayendedwe a kettlebell ngati kulimbitsa thupi kwathunthu.

"Mukachita kusinthasintha kwa masekondi 30, ndiye kupuma kwa masekondi 30, ndikubwereza kwa mphindi 10, ndiye kuti mutha kumaliza," akutero.

Ngati mukufuna kupanga masewera olimbitsa thupi kuti mupite nawo, akuwonetsa zochepa izi: kettlebell swings, goblet squats, press overhead, ndi squat thrust.

Sankhani Maulendo awiri ndikusuntha

Ngati malo ndi zida ndizochepa, musawope kuzisunga, akutero Ballantyne. Mutha kuchita masewera olimbitsa thupi pochita masewera olimbitsa thupi ochepa m'malo mochita mayendedwe osiyanasiyana.

"Sindikanakhala ndi vuto kupita mmbuyo ndi mtsogolo pakati pa makina osindikizira pachifuwa cha dumbbell ndi mizere ya dumbbell kwa seti 6 iliyonse, kenako ndikumaliza ndi ma pushups ndi chinups musanayitane tsiku," akutero.

Sinthani pakati pazochita ziwiri zotsutsana ndikuchita ma seti ambiri kuti muchite masewera olimbitsa thupi mwachangu. Magulu ena awiri omwe amatha kulimbitsa thupi kwathunthu: Dumbbell squats okhala ndi makina osindikizira paphewa, mizere yoyenda modumpha yokhala ndi ma pushups, mapapu a dumbbell okhala ndi makina osindikizira pachifuwa.

Malangizo Olimbitsa Thupi Gawo 1

Pushup:

Tangoganizirani momwe mungagwiritsire ntchito pushupu: miyendo yowongoka, manja pansi pamapewa anu. Kusunga thupi lanu lolimba, dzichepetseni mpaka chifuwa chanu chifike pansi. Kanikizani mmwamba mpaka manja anu atalikidwe. Ngati izi ndizovuta kwambiri, yesani pushup yokwera, ndikukweza manja anu sitepe kapena benchi. Dinani apa kuti muwone kanema.

Kuwombera: Imani ndi mapazi anu m'lifupi m'lifupi mapewa ndi manja anu m'mbali mwanu. Bwezerani mchiuno mmbuyo, pindani mawondo anu, ndikutsitsa thupi lanu mozama momwe mungathere kulowa mu squat. Tsopano ponyani miyendo yanu kumbuyo kuti mukakhale pamalo oyipa, kenako mubweretse miyendo yanu msanga ku squat. Imirirani mwachangu ndikubwereza kusuntha konse. Dinani apa kuti muwone kanema.

Chair Dip: Ikani manja anu kumbuyo kwanu pamphepete mwa benchi kapena mpando ndi mapazi anu pansi mapazi angapo patsogolo panu. Gwetsani thupi lanu mpaka mikono yanu yakumtunda ikufanana kwambiri ndi pansi. Imani pang'ono, kenako nkubwerera kumalo oyambira. Dinani apa kuti muwone kanema.

Kukulitsa Mwendo Umodzi: Gona kumbuyo kwako ndi chidendene chakumanzere pa benchi ndipo mwendo wako wakumanja uli molunjika mlengalenga. Kwezani m'chiuno mwanu pansi ndikukanikiza chidendene chanu chakumanzere mu benchi; thupi lanu ayenera kupanga mzere wolunjika kuchokera phewa mpaka mawondo. Tsitsani thupi lanu, ndikubwereza. Dinani apa kuti muwone kanema.

Dumbbell Shoulder Press: Gwirani ma dumbbells awiri kunja kwa mapewa anu, ndi mikono yanu yowongoka ndi mitengo ya kanjedza ikuyang'anizana. Gwirani mapazi anu motalikirana ndi mapewa, ndipo pindani pang'ono mawondo anu. Sindikizani zolemera mokwera mpaka mikono yanu ithe molunjika. Pepani ma dumbbells kubwerera pamalo oyambira. Dinani apa kuti muwone kanema.

Dumbbell Bent-Pa Mzere: Imani ndi dumbbell m'dzanja lililonse, mapazi motalikirana ndi chiuno. Phimbani mawondo anu, kukankhira m'chiuno mpaka msana wanu ufanane ndi pansi, mikono ikulendewera pamzere ndi mapewa anu, manja anu. Bwezerani mikono yanu ikulendewera, ndikubwereza. Dinani apa kuti muwone momwe mungachitire kanema.

Dumbbell squat: Gwirani timadontho tating'onoting'ono m'mbali mwanu, mitengo ya kanjedza mkati. Kankhirani m'chiuno mmbuyo ndikutsitsa thupi lanu mwakugwada. Kankhirani mmbuyo kumalo oyambira. Dinani apa kuti muwone kanema.

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Malangizo Olimbitsa Thupi 2

Dumbbell Chop:

Gwirani mpira wolemetsa kapena dumbbell ndi manja onse awiri kutsogolo kwa chifuwa chanu, mikono yotambasula, ndipo imani ndi mapazi anu. Gwirani mawondo onse ndikuwongolera mapazi anu kumanzere, ndikutsitsa mpirawo (kapena dumbbell) chakumanzere kwanu. Nthawi yomweyo yongolani miyendo yanu, kwezani kulemera kwanu, ndipo yendetsani kumanja. Bwerezani ma reps onse, kenaka sinthani mbali (tembenuzani mbali ina).

Kettlebell Swing: Imani ndi mapazi anu motalikirana motalikirana ndi mapewa. Gwirani kettlebell manja onse awiri, mikono yanu ikulendewera patsogolo panu. Kankhirani m'chiuno mmbuyo ndikuchepetsa kulemera pakati pa miyendo yanu mpaka ili pansi panu. Yendetsani kumbuyo poyimirira ndikuwongolera kulemera kwake mpaka pachifuwa, mikono yanu mowongoka. Pitani mu rep yanu yotsatira ndikupitilira mwachangu. Dinani apa kuti muwone kanema.

Gulu la Kettlebell Goblet: Tengani dumbbell kapena kettlebell patsogolo pa chifuwa chanu, ndi zigongono zanu pafupi. Bwezerani mchiuno mwanu ndikugwada mawondo kuti mukhale osalala, ndikulemera thupi lanu pazidendene. Dinani mmbuyo kupyola zidendene zanu kumalo oyambira, ndikubwereza.

Kettlebell Overhead Press: Gwirani kettlebell kunja kwa phewa lanu, mkono wanu utawerama, chikhatho chikuyang'ana mkati. Ikani mapazi anu m'lifupi paphewa ndikugwada pang'ono. Sakanizani kettlebell mpaka mkono wanu uli wolunjika.

Gawo ndi Atolankhani: Imani moyang'anizana ndi sitepe kapena benchi, mutanyamula zotumphukira pamapewa anu. Ikani phazi limodzi pa sitepe ndikukankhira pansi chidendene kuti mutukule mwendo wanu wina. Pamwamba pa kusuntha, kanikizani ma dumbbells molunjika pamwamba. Bweretsani mikono yanu pamapewa anu ndikupita pamalo oyambira. Malizitsani kubwereza ndi mwendo umodzi musanasinthe miyendo ndikubwereza zochitikazo.

Lunge ndi Press: Atanyamula ma dumbbells paphewa lanu mongoimirira, tengani gawo lalikulu patsogolo ndi mwendo umodzi. Pamene ntchafu yanu yakutsogolo ikufanana ndi pansi ndipo bondo lanu lakumbuyo lichoka pansi, kanikizani zolemera pamwamba. Bweretsani zolemera pamapewa anu ndikubwerera kumalo oyambira. Bwerezani ndi mwendo wanu wina.

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Zambiri pa SHAPE.com:

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Makanema Abwino Kwambiri Olimbitsa Thupi pa YouTube

2012 SHAPE Ultimate Fitness Challenge

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