Momwe Mungapangire Zolimbitsa Thupi Pazolimbitsa Thupi Lanu

Zamkati

• Ubwino
• Zochita zolimbitsa thupi za 6 kuyesa
• 1. Kuphedwa
• 2. Sinthani lunge kuti mufanane ndi bicep curl
• 3. Wopanda
• 4. Lunge kutsogolo ndi kupindika
• 5. Dumbbell paphewa atolankhani pa masewera olimbitsa thupi
• 6. Kutembenuka kwapamwamba kwa T-msana
• Ndondomeko ya masewera olimbitsa thupi
• Malangizo a chitetezo
• Kutenga

Kodi masewera olimbitsa thupi ndi ati?

Zochita zamagulu ndizochita masewera olimbitsa thupi omwe amagwira ntchito yamagulu angapo nthawi imodzi. Mwachitsanzo, squat ndi masewera olimbitsa thupi omwe amagwiritsa ntchito ma quadriceps, ma glute, ndi ana amphongo.

Muthanso kuchita masewera olimbitsa thupi omwe amaphatikiza zolimbitsa thupi ziwiri kuti musunthire kuti muthe kulumikizanso minofu yambiri (mwachitsanzo, lunge wokhala ndi bicep curl).

Zochita zamagulu zimasiyana ndi kudzipatula. Omwe amagwira ntchito yamagulu amodzi nthawi imodzi. A bicep curl ndichizolowezi chodzipatula chomwe chimalimbikitsa ma biceps, mwachitsanzo.

Zochita kudzipatula nthawi zina zimathandiza pakulimbitsa thupi kulimbitsa minofu ina kapena kuikonzanso itavulala.

Pemphani kuti muphunzire za maubwino ochitira zolimbitsa thupi ndi zitsanzo, njira zowonjezerera pazochita zanu zolimbitsa thupi, ndi maupangiri kukutetezani.

Ubwino

Phindu lalikulu kwambiri pakuchita masewera olimbitsa thupi atha kukhala kuti imagwiritsa ntchito bwino nthawi yanu. Ngati mutangokhala ndi nthawi yochepa yochitira masewera olimbitsa thupi, muzigwiritsa ntchito minofu yambiri ndikulimbitsa mphamvu poyang'ana machitidwe olimbirana.

Ubwino wake ndi monga:

• kuwotcha ma calories ambiri
• kukonza mgwirizano wamitsempha
• kukweza kugunda kwa mtima
• kukonza kusinthasintha
• kukulitsa mphamvu
• kukhala ndi minofu yambiri

Zochita zolimbitsa thupi za 6 kuyesa

1. Kuphedwa

Zida zofunikira: barbell (posankha; atha kuwonjezera zolemera ku barbell pazovuta zina)

Minofu yolunjikitsidwa: mikono yakutsogolo, ma lats, ma glute, ma hamstrings, pakati, chapamwamba-, chapakatikati, ndi chakumbuyo

1. Imani ndi barbell pansi, mapazi kutambasula m'chiuno, zala pansi pa bala.
2. Bweretsani m'chiuno mwanu, kuti muzikhala wolimba komanso msana wanu usalowerere mukamakhala pansi. Msana wanu uyenera kukhala wosalala, osati wopindika.
3. Gwirani kapamwamba ndi manja anu. Manja anu ayenera kuikidwa pa bala pang'ono kutalikitsa kuposa ntchafu zanu.
4. Khalani ofewa maondo ndikukankhira zidendene zanu mukayamba kukweza.
5. Kokani bala kuti chiuno chanu ndi bala zikwere nthawi yomweyo, kusunga bala pafupi ndi thupi lanu mukakweza.
6. Malizitsani kumtunda wamtali ndikufinya pamwamba.
7. Pepani bwalolo pansi ndikumayimilira m'chiuno.
8. Chitani maulendo 10 mpaka 12 ndikupuma kwa masekondi osachepera 30 mpaka 60 pakati pa seti. Gwiritsani ntchito mpaka 3 sets.

2. Sinthani lunge kuti mufanane ndi bicep curl

Zida zofunikira: seti ya ma dumbbells

Minofu yolunjika: glutes, hamstrings, abs, chiuno, biceps

1. Imani ndi mapazi m'lifupi mwake, mutanyamula cholumikizira m'manja. Manja anu ayenera kutambasulidwa pansi ndi manja anu akuyang'ana thupi.
2. Bwererani cham'mbuyo ndi phazi lakumanja ndi chiuno m'munsi ndi miyendo pamalo opota.
3. Mangirirani phazi lanu lakumanzere pansi ndikubweretsa phazi lanu lamanja kuti mubwererenso poyimirira. Pamwamba, khalani olimba pamiyendo yakumanzere, ndipo musalole kuti phazi lamanja ligwire pansi.
4. Pangani bicep curl ndi mikono yonse nthawi yomweyo.
5. Bweretsani mwendo wakumanja kuti mukhale wolimba, ndikubwezeretsanso mikono ndi ma dumbbells ofanana ndi thupi.
6. Bwerezani kubwereza kwa 6 mpaka 8 kumiyendo yamanja musanasinthe kumanzere.
7. Pumulani masekondi 60 mpaka 90 mukamaliza mbali yakumanzere. Malizitsani 2 mpaka 3.

3. Wopanda

Zida zofunikira: palibe

Minofu yolunjika: quadriceps, glutes, ndi ana a ng'ombe

1. Yambani ndi mapazi okulirapo pang'ono kuposa m'lifupi mwake, zala zakumanja zidatuluka pang'ono.
2. Sungani chifuwa chanu ndikutuluka, ikani m'mimba mwanu, ndikubwezeretsanso kulemera kwanu pamene mukukankhira m'chiuno mwanu.
3. Dzichepetseni mu squat mpaka ntchafu zanu zikufanana kapena pafupifupi kufanana pansi. Mawondo anu ayenera kukhala olumikizana ndi chala chanu chachiwiri.
4. Sungani chifuwa chanu mozungulira komanso cholimba mukamayendetsa zidendene kuti muyimirire pomwe mukuyambira. Finyani glutes wanu pamwamba.
5. Chitani maulendo 10 mpaka 15. Gwiritsani ntchito mpaka 3 sets.

4. Lunge kutsogolo ndi kupindika

Zida zofunikira: palibe

Minofu yolunjika: glutes, hamstrings, abs, chiuno

1. Imirirani mtunda wokhala ndi mapazi phewa m'lifupi ndikutambasula manja anu patsogolo panu.
2. Yendetsani phazi lamanja kutsogolo, ndikukweza manja anu. Mwendo wanu wakutsogolo uyenera kupanga mawonekedwe a digirii 90 ndipo bondo lanu lisakulire kupyola zala zanu. Mwendo wanu wakumbuyo upanganso mawonekedwe a digirii 90.
3. Pamalo omangirira, pindani thupi lanu lakumanja kumanja, kenako pindani pakati.
4. Bweretsani mwendo wamanja pamalo oyambira ndikukhala patsogolo kuti mubwereze kuyenda ndi mwendo wakumanzere.
5. Pangani mapapo 8 mpaka 10 pa mwendo uliwonse. Gwiritsani ntchito mpaka 3 sets.

5. Dumbbell paphewa atolankhani pa masewera olimbitsa thupi

Zida zofunikira: seti ya ma dumbbells, ab kapena masewera olimbitsa thupi

Minofu yolimbana: abs, deltoids, pectoralis akulu, triceps brachii

1. Yambani kukhala pa mpira wochita masewera olimbitsa thupi. Gwirani chingwe chimodzi mdzanja lililonse.
2. Ikani ma dumbbulo m'miyendo mwanu kuti muyambe ndikugwiritsa ntchito ntchafu zanu kuti zikuthandizireni kuyendetsa mabelu mpaka kutalika kwa phewa, pamakona a 90-degree okhala ndi zigongono m'mbali ndi ma dumbbells oyang'ana kutsogolo.
3. Sakanizani ma dumbbells molunjika mpaka manja anu atawongoka.
4. Pepani mikono yanu pang'onopang'ono, ndi chigongono chanu kutalika kwamapewa. Osatsikira poyerekeza ndi izi kapena mupanikizika paphewa palimodzi.
5. Chitani maulendo 12 mpaka 15. Gwiritsani ntchito mpaka 3 sets.

6. Kutembenuka kwapamwamba kwa T-msana

Zida zofunikira: palibe

Minofu imagwira ntchito: abs, mapewa

1. Yambani pokankhira mmwamba, mikono pansi pamapewa, ndikukhazikika kwanu. Miyendo iyenera kukhala yotalikirana ndi m'chiuno kupatula zochitikazi.
2. Finyani ntchafu ndikuwomba kwinaku mukukolowetsa dzanja lamanja pansi.
3. Kwezani dzanja lamanzere ndikukweza mchiuno ndi mapewa anu kumanzere, ndikukanikiza pamwamba.
4. Bweretsani dzanja lamanzere pansi ndi "nangula" lamanzere kulunjika pansi.
5. Kusintha ndi kupindika kotero kuti dzanja lamanja lili mlengalenga.
6. Chitani maulendo 8 mpaka 10 mbali iliyonse. Gwiritsani ntchito mpaka 3 sets.

Ndondomeko ya masewera olimbitsa thupi

Ngati ndinu wamkulu wathanzi, muyenera kuchita masewera olimbitsa thupi masiku awiri kapena atatu sabata iliyonse:

• Yambirani magulu angapo amisempha tsiku lililonse. Dikirani osachepera maola 48 pakati pa magawo ophunzitsira mphamvu kuti minofu ipumule.
• Kapenanso mutha kusinthana ndi zochitika zakumtunda tsiku limodzi ndikuchepetsa zolimbitsa thupi pamaphunziro anu otsatira.

Muthanso kuwonjezera masiku am'magawo am'moyo wanu kumapeto kwa mlungu uliwonse kuti mtima wanu ukwere, kuwotcha mafuta, ndikuchepetsa ma calories. Mutha kuchita cardio masiku omwe mukupuma pophunzitsidwa mphamvu.

Malangizo a chitetezo

Kuchita masewera olimbitsa thupi, monga kufa, kumafuna njira inayake kuti ikuthandizeni kukhala otetezeka komanso kupewa kuvulala.

Gwirani ntchito ndi wophunzitsa kapena wolimbitsa thupi pochita izi, makamaka ngati simunasunthepo kale. Amatha kukuwonani kuti muwone kuti njira yanu ndiyabwino.

Potsirizira pake, mutha kukwanitsa kuyenda nokha. Komabe, nthawi zonse ndibwino kuti mubweretse mnzanu wolimbitsa thupi yemwe angakuwoneni.

Ngati mukuyamba kumene, lankhulani ndi wophunzitsa kapena waluso pa masewera olimbitsa thupi. Amatha kukuthandizani kudziwa zolemera zoyambira nazo. Lamulo labwino la chala chachikulu ndikuyamba ndi kulemera kopepuka komwe mutha kubwereza mobwerezabwereza 10 mpaka 15 limodzi.

Ngati mukumva kuti ndinu wolimba komanso womasuka, onjezerani kulemera kwachiwiri ndi chachitatu. Muyenera "kumva kutentha" mobwerezabwereza koma osamva kusakhazikika.

Imwani madzi pakati pama seti ndikuletsa kulimbitsa thupi ngati mukumva mutu wopepuka, chizungulire, kapena kusamva bwino.

Kutenga

Masewera olimbitsa thupi ndi njira yabwino komanso yothandiza kuti mukulitse nthawi yanu pochita masewera olimbitsa thupi. Yesetsani kusakaniza chizolowezi chanu chochita masewera olimbitsa thupi milungu ingapo ndikuwonjezera machitidwe atsopano.

Zosiyanasiyana zidzakuthandizani kugwira ntchito yolumikizana yamagulu ambiri, kupewa mapiri, komanso kupewa kusungulumwa.

Ngati simukudziwa momwe mungapangire masewera olimbitsa thupi, funsani wophunzitsa kapena wolimbitsa thupi pamalo anu ochitira masewera olimbitsa thupi. Amatha kukuwonetsani njira yoyenera kuti mupewe kuvulala.

Musanayambe kuchita masewera olimbitsa thupi, onani dokotala wanu. Amatha kulangiza pulogalamu yotetezeka yolimbitsa thupi.