Sinthani thupi lanu

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Mwakonzeka kuyamba chaka chatsopano molondola. Pambuyo pa milungu ingapo mutasiya kuchita masewera olimbitsa thupi, mwalumbira kuti mudzakhala bwino. Mumadziwa zochitikazo -- ndinu munazipanga. Chaka chilichonse, mumalonjeza kuti musiya kukhala olimba mtima. Koma pofika pakati pa mwezi wa February, chisankho chanu chayamba kuchepa pamodzi ndi ma abs ndi ntchafu zanu.

Momwe mungapezere zotsatira zachangu zomwe zidzakhale moyo wanu wonse

Ngati pali chinthu chimodzi chomwe ochita masewera olimbitsa thupi amavomereza ndichinsinsi chokhala olimbikitsidwa, zotsatira zake. Zovala zotayirira, zolimba, kulumikizana kwa biceps minofu - nchiyani chomwe chingakupangitseni kuti mupite patsogolo ku masewera olimbitsa thupi?

Vuto ndilakuti, pakatha milungu ingapo yogwira ntchito, kupita kwanu patsogolo nthawi zonse kumawoneka kuti kumachepa. Mukuwonabe zosintha, koma sizili zachangu kapena zopatsa chidwi - ndipamene chidwi chanu chimayamba kuchepa. "Mutha kukhala m'mapiri mwa milungu inayi kapena isanu ndi umodzi ngati simusintha kulimbitsa thupi kwanu," akutero katswiri wazophunzitsa mphamvu a Mark Cibrario, mwini wa The The Trainer's Club ku Northbrook, Ill.

Kuti pulogalamu yanu yatsopano isayime, tidapempha Cibrario kuti apange zolimbitsa thupi zathunthu zomwe zisinthe ndikukula nanu. Kupitilira kukweza zolemera pamene mukukula, musintha machitidwe anu - njira ina yamphamvu (ndipo nthawi zina yabwinoko) yosungira minofu yanu ndi malingaliro anu kukhala otakasuka.

Umu ndi momwe zimagwirira ntchito: Choyamba, mumapanga maziko olimba, pogwiritsa ntchito masewera olimbitsa thupi eyiti, kukulirakulira pang'onopang'ono. Pambuyo pa milungu inayi kapena isanu ndi umodzi, pomwe chigwa ndi kunyong'onyeka kukuyambika, mumasintha mitundu yatsopano, yoyenda mofananamo. Timaperekanso gulu lachitatu la ma ultrachallenging moves kuti muwombere pamene mwakonzeka kupitanso patsogolo.

Cibrario akuti: "Mukadziwa mawonekedwe ndi luso, muyenera kupitiliza kuwonjezera mphamvu zanu kuti zotsatira zizibwera," akutero Cibrario. Njira imodzi yochitira izi ndikusintha masewera olimbitsa thupi.

Momwe mukufunira kugwira ntchito ndichinthu chofunikira kwambiri pazotsatira zomwe mudzakwaniritse. Ngakhale thupi lanu lingapindule ndi kuyesayesa kochepa kwambiri, muyenera kupitiliza kulimbana nalo pakukweza kulemera, kukweza ma reps anu kapena kuyesa zatsopano ngati mukufuna kupita patsogolo. Muyenera kufunsa zochulukirapo kuposa momwe mudapangira m'mbuyomu, koma zidzakhala zofunikira mukawona phindu: Thupi loonda, lolimba komanso lolimba mtima kuti mukafike kumalo ochitira masewera olimbitsa thupi.

Dongosolo

Mayendedwe onse pamasewerawa amatsanzira mayendedwe omwe amagwiritsidwa ntchito pamoyo watsiku ndi tsiku (kugwada, kukweza, kupindika). Popeza amafunikira kuti muchepetse thupi lanu, minofu yanu yamkati (abs ndi kumbuyo) imayitanidwira kuchitapo kanthu nthawi yonse yolimbitsa thupi. (Kuti mumve zambiri za ab / back, onani "Great Guaranteed.")

Zowona: Chitani izi zolimbitsa thupi masiku 2-3 sabata limodzi ndi tsiku limodzi lopuma pakati. Magawo onse: Chitani zochitika zonse za "A" munjira yomwe yawonetsedwa kwamasabata 4-6. Mukadziwa ma A, sinthani ku "B" masewera olimbitsa thupi. Pambuyo pa masabata 4-6, pitirizani kupita ku "C" kuyenda.

Konzekera: Yambani kulimbitsa thupi kulikonse ndi mphindi 5 zoziziritsa kuwunika pamakina a cardio, makamaka wophunzitsira pamtanda yemwe amagwirira ntchito thupi lanu lakumtunda ndi lotsika nthawi yomweyo. Chotsatira, chitani zolimbitsa 4 zoyambirira (1 seti iliyonse), popanda zolemera kapena kugwiritsa ntchito zolemera zochepa kwambiri.

Sets/reps: Ngati ndinu oyamba kumene (simunagwire ntchito masabata osachepera 6), pangani magawo 1-2 a maulendo 12-15 pazochita zilizonse. Ngati ndinu wapakatikati (mwaphunzitsa kawiri pa sabata kwa masabata 8 kapena kuposerapo), chitani ma seti 2-3 a 10-12 reps pamasewera aliwonse. Ngati mwapita patsogolo (mwaphunzitsa 2-3 pa sabata kwa miyezi inayi), chitani 2-3 seti za 8-10 pazochitika zilizonse. Magawo onse: Pumulani masekondi 45-90 pakati pa seti.

Kutambasula: Pakati pa masewera olimbitsa thupi aliwonse, yesetsani kutambasula kwapadera kwa minofu yomwe yangogwira ntchito - miyendo, matako, kumbuyo, mapewa, chifuwa, mikono. Kuti mutambasuke mwakhama, gwirizanitsani minofu motsutsana ndi yomwe mukuyesera kutambasula (mwachitsanzo, ngati mukuyesera kutambasula mitsempha yanu, pangani ma quads anu). Gwirani mpaka povuta pang'ono masekondi 10; kumasula. Bwerezani nthawi 5-10 pagulu lililonse la minofu.

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