Momwe Mungasungire Mphamvu Yanu Yogwira Ntchito Mukakhala Pogona

Zamkati

• Kodi izi zikusiyana bwanji ndi maphunziro 'osagwira ntchito'?
• Momwe mungakulitsire maphunziro anu
• Zoyambira
• Mlatho waulemerero
• Wopanda
• Pushup
• Lunge lateral
• Mapulani
• Chizolowezi chapakatikati
• Stepup to phewa atolankhani
• Amwalira
• Mbalame ya Goblet
• Mzere umodzi wa dumbbell mzere
• Woodchop
• Chizoloŵezi chapamwamba
• Kuwonongeka kwa mwendo umodzi ku Romania
• Gulu lakutsogolo
• Bweretsani lunge ndikusinthasintha
• Mzere wokonzanso
• Burpee kulumpha kwakukulu
• Mfundo yofunika

Maphunziro ogwira ntchito ndi mawu omwe amagwiritsidwa ntchito pofotokoza machitidwe omwe amakuthandizani kuchita zochitika m'moyo watsiku ndi tsiku mosavuta.

Zochita izi zimagwiritsa ntchito thupi lonse - motsimikizika minofu yambiri - ndikugogomezera mphamvu yayikulu ndi kukhazikika.

Mwa kuwonetsa kusuntha kwa moyo wanu watsiku ndi tsiku, monga kubangula, kufikira, kapena ngakhale kunyamula chinthu cholemera, kumanga mphamvu zogwirira ntchito kumatha kukuthandizani kuti mukhale ndi moyo wabwino komanso kuti muchepetse ngozi.

Kodi izi zikusiyana bwanji ndi maphunziro 'osagwira ntchito'?

Maphunziro olimbitsa thupi amtundu wolimbitsa thupi - omwe nthawi zambiri amangoyang'ana gulu limodzi lamphamvu - samapereka zabwino zambiri pantchito yolimbitsa thupi.

Mwachitsanzo, bicep curl imangoyang'ana bicep, koma bicep curl kuphatikiza chosakanikirana chotsatira chimalumikiza thupi lonse ndikuyesa kulimba.

Kutengera ndi zolinga zanu, zolimbitsa thupi zilizonse zimatha kugwira ntchito mwanjira ina, koma kulumikizana kwamitundu yambiri, mayendedwe olumikizana ambiri amakhala opatsa ndalama zambiri kwa tonde wanu.

Momwe mungakulitsire maphunziro anu

Kukhazikika m'malo mwake sikungakhale koyenera kuchita masewera olimbitsa thupi, koma mutha kukhala ndi mphamvu zogwirira ntchito mwakukhala osasinthasintha.

Gwiritsani ntchito zomwe muli nazo kuzungulira nyumbayo - mitsuko yayikulu yamadzi m'malo mwa zotumphukira, mwachitsanzo - ndipo musapondereze zinthu.

Yesani njira zathu zopanda nzeru pansipa kuti mupeze yankho losavuta.

Zoyambira

Ngati mukuyamba kuphunzira zolimbitsa thupi, kapena mwatenga nthawi yayitali, yambani pano ndi chizolowezi chomenya thupi.

Ndi zolimbitsa thupi monga squats ndi pushups, mudzayang'ana pazinthu zina zofunika zomwe zingakuthandizeni kukhalabe olimba pantchito.

Gwiritsani ntchito gawo ili la zochitika zisanu, kumaliza 3 magulu obwereza 12 musanapite chotsatira. Pumulani kwa masekondi 30 mpaka 60 pakati pa seti iliyonse ndi mphindi 1 mpaka 2 mkati mwazochita zilizonse.

Mlatho waulemerero

Chingwe chanu chakumbuyo - kapena kumbuyo kwa thupi lanu - chimadzaza ndi minofu yamphamvu yomwe ndiyofunikira pakuyenda tsiku ndi tsiku. Phatikizani mlatho wa glute kuti muulimbitse.

Minofu imagwira ntchito:

• ziphuphu
• mitsempha
• m'mimba

Momwe mungakwaniritsire:

1. Gona chagwada ndi mawondo anu atawerama ndi mapazi anu atagwa pansi.
2. Ikani manja anu m'mbali mwanu ndikudzanja kwanu pansi.
3. Lembani ndi kuyamba kukweza m'chiuno mwako padenga, kukankhira kupondaponda kwa mapazi anu ndikukhala pachimake, pamiyendo, ndi pamisana.
4. Imani pang'ono, kenako mubwerere pang'onopang'ono kuti muyambe.

Wopanda

Kuyambira pokhala pampando mpaka kutola zakudya, mumakhala tsiku lonse osazindikira.

Kuwonjezera squats kuntchito yanu kumakuthandizani kuti mukhale ndi mphamvu zogwirira ntchito mukakhala m'malo.

Minofu imagwira ntchito:

• anayi
• mitsempha
• ziphuphu
• m'mimba

Momwe mungakwaniritsire:

1. Imani ndi mapazi anu m'lifupi, ndikusiya manja anu molunjika mbali zanu.
2. Konzani mutu wanu ndikuyamba kukankhira m'chiuno mwanu, ndikupinda mawondo anu ngati mutakhala pampando.
3. Onetsetsani kuti mawondo anu sakugwa pansi komanso kuti chifuwa chanu chizikhala chodzikuza. Imani pomwe ntchafu zanu zifikira pansi.
4. Kokani mofananamo kupyola phazi lanu lonse kubwerera pamalo oyambira.

Pushup

Chimodzi mwazinthu zoyambira mthupi mokwanira zomwe mungachite, pushup ndichofunikira kwambiri pakulimbitsa thupi.

Minofu imagwira ntchito:

• owombera
• deltoids wamkati
• triceps

Momwe mungakwaniritsire:

1. Lowani pamalo okwera kwambiri ndi manja anu wokulirapo pang'ono kuposa mapewa anu.
2. Thupi lanu liyenera kupanga mzere wolunjika kuchokera kumutu mpaka kumapazi, ndipo kuyang'ana kwanu kuyenera kukhala patsogolo pang'ono.
3. Sungani mapewa anu pansi ndi kumbuyo.
4. Bwerani m'zigongono ndi kutsikira, muwasunge mozungulira mpaka digirii 45 mpaka chifuwa chanu chifike pansi.
5. Kankhirani kumbuyo kuti muyambe, kuonetsetsa kuti kumbuyo kwanu kumakhala kolimba.

Lunge lateral

Timasunthira kutsogolo kumbuyo m'moyo watsiku ndi tsiku - kuyenda, kukwera masitepe, ngakhale kufikira pansi kuti tigwire china patsogolo panu.

Kuyenda moyandikana, kapena kotsatira, kuyenda sikofala, komabe ndichinthu chofunikira pazochita zilizonse zolimbitsa thupi.

Minofu imagwira ntchito:

• ziphuphu
• anayi
• owonjezera m'chiuno

Momwe mungakwaniritsire:

1. Yambani kuyimirira ndi mapazi anu pamodzi ndi mikono pansi pambali panu.
2. Tengani gawo lalikulu kumbali ndi phazi lanu lamanja, mukugwada ndikukhazikika mchiuno mukamapita. Sungani mwendo wanu wamanzere molunjika ndi chifuwa chanu nthawi yonseyi.
3. Kokani kupyola phazi lanu lamanja ndikubwerera kuti muyambe.
4. Bwerezani masitepe omwewo mbali inayo.

Mapulani

Mtengo umagwira thupi lonse, koma umangoyang'ana pachimake. Mphamvu zazikuluzikulu ndizofunikira pamoyo wathanzi watsiku ndi tsiku, chifukwa chake dzigulitseni kunja!

Minofu imagwira ntchito:

• Zowonjezera
• owombera
• erector spinae
• ziphuphu
• serratus kutsogolo
• anayi
• m'mimba

Momwe mungakwaniritsire:

1. Lowani pansi pamanja ndi kumapazi anu.
2. Pendeketsani mapewa anu kumbuyo ndi kumbuyo, ndipo onetsetsani kuti chiuno chanu sichipikitsidwa kapena kugwedezeka.
3. Thupi lanu liyenera kupanga mzere wolunjika kuchokera kumutu mpaka zidendene.
4. Pumani apa, mukugwira masekondi 30 mpaka mphindi. Bwerezani kawiri kapena katatu.

Chizolowezi chapakatikati

Mukakhala ndi chidaliro pakulimbitsa thupi - ndipo mutha kumaliza kuyambiranso 12 mosavuta - pitilirani kuzolowera.

Mufunika ma dumbbells ochepa opepuka mpaka pang'ono kudera lino. Apanso, yesetsani magulu atatu a masewera olimbitsa thupi komanso maulendo 10 mpaka 12.

Ma repi anu omaliza ayenera kukhala ovuta, komabe muyenera kuwamaliza ndi mawonekedwe abwino - sinthani kulemera kwanu kuti mufike kuno.

Stepup to phewa atolankhani

Kusuntha kwamagulu ngati sitepe yopita kumapewa kumapereka ndalama zambiri kwa tonde wanu pomwe mukuwonetseratu zochitika zingapo zomwe mungakwaniritse pamoyo watsiku ndi tsiku.

Minofu imagwira ntchito:

• ziphuphu
• anayi
• ng'ombe
• m'mimba
• Zowonjezera
• triceps

Momwe mungakwaniritsire:

1. Imani kuseli kwa benchi lanu kapena malo okwera okhala ndi cholumikizira mdzanja lililonse paphewa.
2. Yendani ndi phazi lanu lakumanja, mukukankhira chidendene chanu ndikukankhira mabelu oyang'ana pamwamba.
3. Bweretsani ma dumbbells paphewa ndikubwerera pansi, phazi lamanzere poyamba.
4. Bwerezani, kutsogolera ndi mwendo wina.

Amwalira

Imodzi mwamafumu olimbitsa thupi, zakufa zimakhudza unyolo wanu wonse - kuphatikiza pachimake - ndipo zimakupatsani mphamvu zazikulu.

Minofu yayikulu yomwe imagwira ntchito ndi iyi:

• misampha
• ziphuphu
• erector spinae
• anayi
• ziphuphu
• mitsempha
• m'mimba

Momwe mungakwaniritsire:

1. Ikani barbell kapena ma dumbbump pansi ndikuyima kumbuyo kwawo, mapazi mulifupi-mulifupi.
2. Kukhala ndi msana wowongoka, kudalira m'chiuno, kupindika maondo pang'ono, ndikugwira barbell kapena dumbells. Maso anu akuyenera kukhala patsogolo.
3. Sungani mapewa anu kumbuyo ndi kumbuyo, pumirani, ndikuwongolera miyendo yanu.
4. Kokani ma barbell kapena ma dumbbells pansi.
5. Miyendo yanu ikakhala yowongoka ndipo mwakoka kulemera kwake motsutsana ndi thupi lanu, khalani m'chiuno mwanu ndikugwada.
6. Bwezerani kulemera kwake pansi.

Mbalame ya Goblet

Ngakhale squat zolemetsa zimatha kuyika katundu wambiri kumbuyo, zigamba zimangoyang'ana ma quads ndi ma glutes popanda kuwonjezerapo.

Izi zikutanthauza kuti mupeza mphamvu zonse za mwendo popanda kutenga nawo mbali kumbuyo.

Minofu imagwira ntchito:

• anayi
• ziphuphu
• ng'ombe
• m'mimba

Momwe mungakwaniritsire:

1. Kukhazikitsa, gwirani cholumikizira mozungulira ndi manja onse pansi pamutu.
2. Ikani dumbbell pachifuwa chanu, ndipo muzilumikizana ndi thupi lanu poyenda.
3. Imani ndi mapazi anu wokulirapo pang'ono kuposa kupingasa phewa palimodzi ndi zala zakunja pang'ono.
4. Lembani ndi kuyamba kusefukira, kukhala kumbuyo m'chiuno, kupindika ndi mawondo.
5. Lolani zigongono kuti ziwone pakati pa mawondo, kuima pamene ntchafu zanu zikufanana ndi nthaka.
6. Kokani kupyola zidendene kubwerera pamalo oyambira.

Mzere umodzi wa dumbbell mzere

Kuphatikiza kulimbitsa mwendo umodzi kumasewera aliwonse apamwamba kumapangitsa kukhala kovuta kwambiri, kuyesa kulimba kwanu m'njira zatsopano.

Minofu imagwira ntchito:

• m'mimba
• anayi
• lats
• ziphuphu

Momwe mungakwaniritsire:

1. Gwirani cholumikizira m'manja ndi manja anu moyang'anizana ndi thupi lanu.
2. Dzimangireni m'chiuno pang'ono ndikukweza mwendo umodzi kumbuyo kwanu, ndikulola mikono yanu kuti igwe pansi.
3. Kuti mukhalebe olimba, kokerani mivi yanu kumbuyo ndi kumbuyo ndikufinya masamba anu mukamafika pamwamba.
4. Tulutsani manja anu kuti muyambe.

Woodchop

Mphamvu zazikulu ndizo maziko a mphamvu zogwirira ntchito, ndipo mtengo wamatabwa umapereka izi.

Minofu imagwira ntchito:

• Zowonjezera
• m'mimba

Momwe mungakwaniritsire:

1. Gwirani cholumikizira kumapeto kulikonse kumanja kwa thupi lanu.
2. Khalani pansi pang'ono, mutembenuza thunthu lanu kumanja.
3. Yambani kuyimirira ndipo, mutatambasula manja anu, bweretsani chingwecho ndikudutsa thupi lanu ndikupotoza torso yanu.
4. Lolani phazi lanu lamanja kuti lizungulira pamene mukupita. Chombocho chimayenera kumaliza paphewa lanu lakumanzere.
5. Bweretsani torso yanu ndikubwezera dumbbell pamalo oyambira.

Chizoloŵezi chapamwamba

Pitilizani kuzinthu zodziwika bwino mukakhala kuti mulimba pamachitidwe apakatikati.

Mufunika barbell kapena ma dumbbells awiri pagawo lino, ndipo kenanso, malizitsani magawo atatu a 10 mpaka 12 reps.

Kuwonongeka kwa mwendo umodzi ku Romania

Limbani malire anu - ndi nyonga - potenga chakufa chanu ndi mwendo umodzi.

Minofu imagwira ntchito:

• anayi
• mitsempha
• ziphuphu
• lats

Momwe mungakwaniritsire:

1. Gwirani cholumikizira m'manja monse, ndikuziyika patsogolo pa ntchafu zanu.
2. Ikani kulemera kwanu mu mwendo wakumanja ndikuyamba kudalira m'chiuno.
3. Lolani mwendo wanu wakumanzere kuti uyende mtunda ndi kubwerera ndipo mikono yanu ipachikike.
4. Bondo lanu lakumanja likhale lofewa, nsana wanu utawongoka, ndipo yang'anani patsogolo, kuwonetsetsa kuti chiuno chanu chimakhala chokhazikika pansi.
5. Mwendo wanu wamanzere ukafika kufanana pansi, bwererani kuti muyambe ndikubwereza.

Gulu lakutsogolo

Ma squat akutsogolo amatha kumaliza ndi barbell kapena dumbbells, zilizonse zomwe mungapeze. Kusunthira katundu kutsogolo kwa thupi lanu kumavutikira mtima wanu - ndi miyendo - m'njira zatsopano.

Minofu imagwira ntchito:

• anayi
• ziphuphu
• m'mimba
• chapamwamba kumbuyo

Momwe mungakwaniritsire:

1. Sungani zolemerazo mosamala mbali yanu yakutsogolo. Pumutsani barbell kutsogolo kwa mapewa anu, kapena pumulani mbali imodzi ya dumbbell iliyonse kutsogolo kwa mapewa anu.
2. Kankhirani m'zigongono mmwamba, mosatengera zida zanu.
3. Yambani kudumphadumpha pansi, kuyambitsa kuyenda m'chiuno mwanu ndikugwada mawondo.
4. Pewani chikoka kuti chigwere patsogolo, osasunga chifuwa chanu ndi mawondo anu.
5. Bwererani kumbuyo kudzera zidendene kuti muyambe.

Bweretsani lunge ndikusinthasintha

Kuphatikiza kupotoza pamalopo kumatsutsana ndi malire anu - kodi mukuwona zomwe zikuchitika? - ndikupangitsa kuti mikono yanu ipse.

Minofu imagwira ntchito:

• ziphuphu
• anayi
• mitsempha
• m'mimba
• Zowonjezera
• owombera

Momwe mungakwaniritsire:

1. Gwirani cholumikizira kumapeto kumapeto kwa chifuwa.
2. Bwererani kumbuyo ndi phazi lanu lamanja.
3. Mukakhala muulimbo, onjezani mikono yanu ndikupotoza torso yanu pa ntchafu yanu yakumanzere.
4. Yambani kuyimirira, ndikupinda mikono yanu kuti mubweretse dambolo kumbuyo.
5. Bwerezani pa mwendo wina.

Mzere wokonzanso

Phatikizani thabwa ndi mzere kuti muthe kukhala wamphamvu pakulimbitsa.

Minofu imagwira ntchito:

• m'mimba
• lats
• ziphuphu
• ziphuphu
• anayi

Momwe mungakwaniritsire:

1. Lowani pamalo okwera kwambiri ndi manja anu aliwonse pachombocho.
2. Thupi lanu liyenera kupanga mzere wolunjika kuchokera kumutu mpaka kumapazi.
3. Kulimbitsa maziko anu, ikani dzanja lanu lamanja, ndikumangirira chigongono chanu ndikukoka kumwamba.
4. Imani musanayambe kutsegula pachifuwa, ndipo onetsetsani kuti chiuno chanu chimakhala chokhazikika pansi poyenda.
5. Bweretsani chingwecho pansi, ndikubwereza ndi dzanja lamanzere.

Burpee kulumpha kwakukulu

Njira zogwirira ntchito zitha kuphatikizanso gawo la mtima, nawonso. Kugwira ntchito yamphamvu ndikofunikira monga mphamvu, makamaka kwa ochita masewera olimbitsa thupi.

Minofu imagwira ntchito:

• ziphuphu
• anayi
• mitsempha
• ng'ombe
• owombera
• Zowonjezera
• lats

Momwe mungakwaniritsire:

1. Yambani ndi burpee, kutsikira m'mimba ndi pachifuwa, kenako ndikudumphira mpaka kumapazi anu.
2. Mukangobwerera kumapazi anu, malizitsani kulumpha kwakukulu, ndikudziyendetsa nokha ndi mapazi awiri momwe mungathere.
3. Ikani pansi pomwepo mu burpee, kenako mubwereza.

Mfundo yofunika

Kusunga mphamvu zanu zogwirira ntchito mutabisala m'malo mwake sizotheka. Ndi zida zochepa, malo ogwiriramo ntchito, komanso kusasinthasintha, mudzabwerera kumalo ochitira masewera olimbitsa thupi osaphonya.

Nicole Davis ndi wolemba ku Madison, WI, wophunzitsa payekha, komanso mlangizi wamagulu omwe cholinga chake ndikuthandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Pamene sakugwira ntchito limodzi ndi amuna awo kapena kuthamangitsa mwana wawo wamkazi, akuwonera makanema apa TV kapena kupanga buledi wouma. Mumpeze pa Instagram pazabwino zolimbitsa thupi, #omlife, ndi zina zambiri.