Momwe Mungapezere Thumba Lopanda Opanda Kugundana

Zamkati

• Chitsanzo chachizolowezi:
  
• Zosuntha
• 1. Banded mbali sitepe
• Mayendedwe:
• 2. Yambirani ndi lunge kumbuyo
• Mayendedwe:
• 3. Ziphuphu za dumbbell
• Mayendedwe:
• 4. Wopambana
• Mayendedwe:
• 5. Med mpira mbali lunge
• Mayendedwe:
• 6. Bulu amamenya
• Mayendedwe:
• 7. Kufa mwendo umodzi
• Mayendedwe:
• 8. Mlatho
• Mayendedwe:
• Mukamapanga chizolowezi chanu…
• 3 Kusunthira Kulimbitsa Ulemerero

Maseketi saphimba ma ngodya anu onse, koma mayendedwe awa atero.

Magulu nthawi zambiri amatengedwa ngati gawo loyera lazolimbitsa thupi: Mukufuna kumbuyo kumbuyo? Wopanda. Mukufuna shapelier derriere? Wopanda. Mukufuna kukhazikika kumbuyo? Wopanda.

Nanga bwanji ngati izi "zomaliza" zolimbitsa thupi sizili za inu?

Kaya kuvulala kumakulepheretsani kuzichita, kapena kuthamangitsidwa (popeza squats amangogwiritsa ntchito imodzi mwamagulu atatu ofunikira), musadandaule - pali zina zambiri zolimbitsa thupi zomwe mungachite kuti mupatse zofunkha za maloto anu .

Apa, tapanga mayendedwe asanu ndi atatu osakhazikika omwe angalimbikitse ndikuwuzani matako anu.

Kuti muchite masewera olimbitsa thupi, sankhani 4 mpaka 5 mwa machitidwewa kuti mumange mphindi 20.

Chitsanzo chachizolowezi:

• Masitepe 3 x 20 (10 R, 10 L) oyenda mbali
• Masitepe 3 x 20 (10 R, 10 L) amakwereranso mozungulira
• 3 x 20 reps (10 R, 10 L) mwendo umodzi wakufa
• 3 x 20 reps (10 R, 10 L) med mpira mbali lunge
• 3 x 10 reperman wapamwamba

Konzekerani kulimbitsa thupi kawiri pa sabata kuti muwone zotsatira.

Zosuntha

1. Banded mbali sitepe

Ndibwino kuti mukhale wofunda, gawo loyenda kumbuyo lidzakonzekeretsa mchiuno mwanu ndi glutes kukonzekera kupita.

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Mayendedwe:

1. Ikani gululo pamwamba pa mawondo anu ndi mapazi anu m'lifupi-paphewa ndikukhala pansi.
2. Kuyambira ndi phazi lako lamanja, pita mbali, kumaliza masitepe 10.
3. Bwererani, mukuyenda ndi phazi lanu lakumanzere poyamba, kubwerera koyambirira.
4. Maseti atatu athunthu

2. Yambirani ndi lunge kumbuyo

Zowonjezera sizingokupatsirani zabwino zanu, nawonso ndi masewera olimbitsa thupi.

Kuyika izi muntchito yanu yolimbitsa thupi kudzakuthandizani kuti mukhale olimba komanso okhazikika. Mufunika benchi kapena sitepe yomwe ili pafupi kufika pamondo kuti mumalize izi.

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Mayendedwe:

1. Yambani kuyimirira, mapazi pamodzi, patsogolo pa benchi kapena sitepe.
2. Lowani pa benchi ndi phazi lanu lamanja, mukukankha chidendene chanu ndikuyendetsa bondo lanu lakumanzere.
3. Chepetsani mwendo wanu wamanzere pansi, ndikubwerera m'mbuyo pa benchi, ndikubwerera chammbuyo ndi mwendo wakumanja.
4. Bwererani poyambira, ndikuyambiranso ndi phazi lanu lakumanja, ndikumaliza njira zomwezo.
5. Lembani maulendo 10-15 omwe akutsogolera ndi mwendo wakumanja, kenako sinthani ndikumaliza ma 10-15 ndikutsogolera mwendo wanu wamanzere.

3. Ziphuphu za dumbbell

Mapapu olemera ndiabwino kwa thupi lanu lonse, koma amathandiza kwambiri popanga minofu yanu yolimba.

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Mayendedwe:

1. Yambani kuyimirira mowongoka ndi mapazi anu palimodzi ndi chododometsa m'manja.
2. Kuyambira ndi phazi lako lamanja, pita patsogolo, kusiya pamene ntchafu yako ikufanana ndi nthaka ndikulola ma dumbbells apachike pambali pako.
3. Lembani phazi lanu lakumanja ndikubwerera kumalo oyambira. Bwerezani ndi mwendo wamanzere.
4. Lembani magawo atatu a maulendo 10 ndi mwendo uliwonse.

4. Wopambana

Kugwiritsa ntchito unyolo wakumbuyo - kuphatikiza m'munsi kumbuyo, ma glute, ndi ma hamstrings - ma supermans ndiosavuta kunyenga.

Onetsetsani kuti mukugwiradi ntchito yolumikizana ndi minofu kuti muwonetsetse kuti mukupindula kwambiri ndikusunthaku.

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Mayendedwe:

1. Gona m'mimba mwako ndi mikono ndi miyendo molunjika ndipo zala zakulozetsa kukhoma kumbuyo kwako.
2. Kulimbitsa abs yanu ndikusunga khosi lanu osalowerera ndale, pumirani ndikukweza manja ndi miyendo yanu pansi momwe mungathere. Pamwamba, Finyani ma glute anu ndikugwira masekondi 1-2.
3. Bwererani pamalo oyambira.
4. Lembani magulu atatu a maulendo 10-15.

5. Med mpira mbali lunge

Ziphuphu zam'mbali zimagwiritsa ntchito gluteus medius - minofu kumtunda chakumtunda kwanu - kuti muthandize kukhazikika m'chiuno ndikupereka mawonekedwe abwino, ozungulira.

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Mayendedwe:

1. Yambani poyimirira ndi mapazi anu mulifupi-phewa mutanyamula mpira wamankhwala pachifuwa chanu.
2. Tengani gawo lalikulu kumanja kwanu ndipo phazi lanu likafika pansi, pindani bondo lanu lakumanja ndikukhala mchiuno mwanu mwendo wamiyendo umodzi.
3. Sungani mwendo wanu wakumanzere molunjika.
4. Kokani phazi lanu lamanja ndikubwerera kumalo oyambira.
5. Bwerezani ma reps 10 mbali iliyonse pamaseti atatu.

6. Bulu amamenya

Ntchito yayikulu yowonjezerapo, buluyo amakankhira tsaya lanu nthawi imodzi. Onetsetsani kuti glute yanu ikugwira ntchitoyi nthawi iliyonse.

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Mayendedwe:

1. Tangoganizirani malo oyambira anayi, mawondo otambalala m'lifupi, manja pansi pamapewa anu, ndi khosi ndi msana osalowerera ndale.
2. Limbikitsani mtima wanu, yambani kukweza mwendo wanu wakumanja, bondo likhale lopindika, phazi likukhala pansi, ndikugwedeza m'chiuno. Gwiritsani ntchito glute yanu kukanikiza phazi lanu molunjika padenga ndikufinya pamwamba. Onetsetsani kuti mafupa anu a m'chiuno ndi ntchafu akugwirabe pansi.
3. Bwererani pamalo oyambira.
4. Lembani maulendo 20 pamtunda uliwonse wa 4-5.

7. Kufa mwendo umodzi

Chovuta osati mwendo wanu, glute, ndi mphamvu yakumbuyo, koma kulimba kwanu, mwendo umodzi wakufa ndiwofunkha.

Ngati mulingo wanu mulibe, musachite mantha kugwetsa chimodzi mwazomwe mumachita ndikudzilimbitsa pampando kapena kukhoma.

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Mayendedwe:

1. Yambani ndi cholumikizira m'manja monse mutapuma patsogolo pa ntchafu zanu ndikulemera kwanu phazi lanu lamanja.
2. Ndikupinda pang'ono mwendo wakumanja, yambani kudalira m'chiuno, ndikukweza mwendo wanu wamanzere molunjika.
3. Kuyika msana wanu molunjika, lolani zolemera kuti zigwere patsogolo panu, pafupi ndi thupi lanu, pang'onopang'ono komanso mozungulira. Imani pomwe simungathe kukhalabe olimba, kapena mwendo wanu wamanzere ukufanana ndi nthaka.
4. Pang'onopang'ono bwererani kuti muyambe, mukumverera kuti hamstring yanu yakumanja ikugwira ntchito.
5. Bweretsani ma reps 10 kumiyendo yakumanja, kenako sinthani kumanzere, kuti muyike magawo atatu.

8. Mlatho

Chotsani mafinya anu ndi mlatho. Onjezani dumbbell ngati mukufuna kukana.

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Mayendedwe:

1. Yambani mwagona chafufumimba pa mphasa yanu, mawondo atawerama ndi mapazi anu pansi ndi mitengo ya kanjedza ikuyang'ana pansi mbali yanu.
2. Lembani, ndikukankhira zidendene zanu, kwezani matako anu ndikubwerera pansi. Finyani glutes wanu pamwamba.
3. Pepetsani pansi ndikubwereza magawo atatu a 10-15 reps.

Mukamapanga chizolowezi chanu…

Palibe squats, palibe vuto!

Mukamasonkhanitsa zomwe mumachita, onetsetsani kuti maziko ake ndi masewera olimbitsa thupi - kapena zomwe zimagwiritsa ntchito ziwalo zingapo. Izi zimaphatikizapo kukwera, mapapo, ndi kuwonongeka.

Kenako onjezani masewera olimbitsa thupi, monga kukankha kwa bulu ndi ma supermans, ngati othandizira.

Ndipo kumbukirani kuti mupitirize kudzitsutsa powonjezera kubwereza kapena kulemera ngati zinthu zimakhala zosavuta. Mukamachita izi zinayi kapena zisanu osachepera kawiri pa sabata, muyenera kuyembekezera kuwona zotsatira m'miyezi ingapo.

3 Kusunthira Kulimbitsa Ulemerero