Momwe Mungapezere Zida Toni: Zochita 7 Zolimbitsa Thupi

Zamkati

• Chidule
• 1. Dzanja likuyenda
• 2. Mpira umamenyedwa
• 3. Makina osindikizira a benchi ya Dumbbell
• 4. Ma bicep curls okhala ndi band
• 5. TRX kapena supine barbell mizere
• 6. Kukankha mwakachetechete
• 7. Zingwe za nkhondo
• Kutenga
• 3 HIIT Isunthira Kulimbitsa Zida

Chidule

Zomwe tonsefe timafuna kuti zikhale zoona, sitingathe kusankha malo pathupi lathu kuti "tione kuchepa." yawonetsa kuti masewera olimbitsa thupi ndi makina omwe akuti amachotsa zogwirira ntchito zachikondi kapena kuti achepetse ntchafu zanu ndizabodza.

Simungathe kutentha mafuta kuchokera kudera linalake la thupi ndi masewera olimbitsa thupi omwe amalimbana ndi gawo limodzi lokha.

Koma izi sizikutanthauza kuti simungathe kuchepa manja anu, ndi thupi lanu lonse, ndi izi.

Malinga ndi American Council on Exercise, kuphatikiza Cardio, kulimbitsa mphamvu, ndi zakudya zabwino ndi njira yabwino yochepetsera mafuta amthupi. Zochita izi zikuthandizani kukweza kugunda kwa mtima wanu, kulimbitsa mikono yanu, ndikuchepetsa mafuta amthupi.

1. Dzanja likuyenda

Ma slides a mikono ndiabwino kuyambitsa mikono yanu (makamaka ma triceps anu), ndipo imagwiranso ntchito pachimake panu. Malinga ndi chipatala cha Mayo, masewera olimbitsa thupi ngati zithunzi zamanja atha kukulitsa kulimba, kukhazikika, ndi kulumikizana kwa thupi.

Zida zofunikira: Zisalu, mapepala, kapena matawulo awiri ang'onoang'ono

1. Gwadani ndi manja anu pazitsulo zonse ziwiri. Ikani mphasa pansi pa mawondo anu kuti izi zitheke bwino, makamaka ngati muli ndi mawondo osasunthika kapena muli pamalo olimba.
2. Lumikizani pachimake panu pokoka batani lanu lakumimba kulowera msana wanu ndikulimbitsa abs yanu.
3. Kuyika msana wanu molunjika ndikugwirizana kwanu, pang'onopang'ono ikani manja anu patsogolo panu kuti chifuwa chanu chifike pansi.
4. Bweretsani mikono yanu mkati, pafupi ndi mawondo anu, ndi kubwerera kumalo anu oyambira popanda kugwada. Samalani kuti musaponyedwe kumbuyo kwanu mukamakoka manja anu. Paulendo wonsewu, onetsetsani kuti mukuyang'ana kwambiri pakukhazikika kwanu komanso msana wanu uli wowongoka.

Malangizo

• Mutha kupanga izi kukhala zosavuta ponyamula mkono uliwonse payekhapayekha.
• Muthanso kupeza maubwino onse osakhudza chifuwa chanu pansi. Ingopita kutsika momwe mungathere, kuyimilira kale:
  • simungathenso kubwereranso m'manja ndi msana wowongoka
  • chifuwa chanu chisanakhudze nthaka
  • Kuti zikhale zovuta kwambiri, sungani manja anu kuchokera pa thabwa ndikugwada pansi panthawiyi.

2. Mpira umamenyedwa

Kuyenda kwa plyometric kumakupatsirani zabwino zonse popanda kupindika. Mipira yamiyendo ndimayendedwe athupi athunthu omwe amatopetsa manja anu ndikuwonjezera Cardio pang'ono kuntchito yanu.

Zida zofunikira: Mpira wamankhwala kapena mpira wonyezimira

1. Imani ndi mapazi anu kutambasula m'chiuno ndikugwira mpirawo pachifuwa.
2. Kwezani mpirawo kumbuyo kwanu.
3. Bwerani mawondo anu ndikuponyera pansi pansi molimbika momwe mungathere.
4. Gwirani mpirawo pomwe ukubwerera (kapena kuwutola ngati suli kubweza) ndi kubweretsanso pamutu panu. Nthawi yonseyi, sungani msana wanu molunjika ndikugwiritsa ntchito mawondo anu kuti akukwezeni.
5. Yambani kubwereza kwanu kwina.

Malangizo

• Musanayambe, yesani mpira wanu kuti muwonetsetse kuti sakuphulika mwamphamvu kwambiri. Bola liyenera kukhala lolemera pang'ono, koma osati lolemera kwambiri kwakuti simungathe kuyendetsa kayendedwe konse ndi msana wanu molunjika.
• Kusunthaku kuyenera kuchitika mwamadzimadzi. Mukangomaliza kuyankha, gwiritsani ntchito mphukira pang'ono kuti ikupatseni gawo lotsatira. Chitani zonse zomwe mungathe kuti muziyenda mobwerezabwereza kuti mtima wanu ukwezeke komanso mayendedwe azisinthasintha.
• Yambani ndi ma reps ambiri momwe mungathere mu masekondi 20 mpaka 30 kwa ma seti atatu kapena asanu. Onetsetsani kuti mupumule mokwanira pakati pa seti.
• Imani mukatopa ndipo simungathenso kugwira mpira pamutu panu kapena kusunga msana wanu molunjika poyenda konse.

National Strength and Conditioning Association ikulimbikitsa kutenga maola 48 kuti muchiritse mutatha kuchita masewera olimbitsa thupi, chifukwa chake kumbukirani kupatsa mikono yanu plyometric yamphamvu kapena yamphamvu kwambiri mpaka mutachira.

3. Makina osindikizira a benchi ya Dumbbell

Simusowa kukweza zolemera zazikulu kuti mupindule ndi benchi.

Kuchita chosindikizira cha benchi kumalimbitsa minofu yanu ndipo kumathandiza kuchepetsa kusamvana kapena kufooka kwa minofu pakati pa mikono yanu yayikulu komanso yopanda ulemu. Ngakhale amadziwika bwino pogwira ntchito pachifuwa, makina osindikizira a dumbbell amalimbikitsanso ma deltoid, triceps, ndi lats.

Zida zofunikira: Mabelu awiri ndi benchi

1. Gona ndi msana wanu pansi pa benchi ndi mapazi mwamphamvu pansi. Ngati phazi lanu silikhudza mwamphamvu pansi, ikani mbale kapena sitepe yolowera pansi kuti ikupatseni malo okhazikika, kapena ikani mapazi anu pabenchi.
2. Sungani msana wanu osalowerera ndale (kumbuyo kwanu kuyenera kukhala kokhotakhota pang'ono) poyika maziko anu.
3. Chotsani masamba anu m'makutu mwanu ndikuphatikizana pang'ono. Mapewa anu, m'chiuno mwanu, ndi mutu ziyenera kulumikizana molimba ndi benchi.
4. Sungani manja anu molimba pambali panu mukakweza ma dumbbells. Dzanja lanu liyenera kuyang'anitsitsa poyenda kapena pang'onopang'ono.
5. Pepani ma dumbbells kumbuyo kwanu ndi zigongono m'mbali mwanu. Khalani olimba mokwanira pamagulu onse kuti mugwiritse ntchito ma triceps anu.

Malangizo

• Ngati mulibe benchi, mutha kuchita izi pansi kapena pa benchi.

4. Ma bicep curls okhala ndi band

Zida zofunikira: Kukaniza gulu

1. Pitani pagululo kuti likhale pansi pa phazi lanu.
2. Gwirani malekezero a gululo kuti manja anu ayang'ane kutsogolo ndipo mikono yanu ili pambali panu.
3. Ndi zigongono zolimbikira nthiti zanu, pang'onopang'ono ikani manja anu kuti mubweretse manja anu pamapewa anu.
4. Pepani manja anu kumbuyo kumbali yanu.

Malangizo

• Osatembenuka kapena kutsamira kuti mubweretse manja anu mmwamba. Thupi lanu liyenera kukhala lowongoka kwathunthu kupatula mikono yanu.

5. TRX kapena supine barbell mizere

Sikuti mudzagwira manja anu ndi zochitikazi, koma mulimbitsanso minofu yakumtunda kwanu yomwe imathandizira kukonza kukhazikika.

Zida zofunikira: Zingwe za TRX, mphete zochepa zolimbitsa thupi, kapena barbell yopanda kanthu.

1. Gwirani chogwirira ndikubwerera m'mbuyo pang'onopang'ono kuti mupeze zovuta pamavuto.
2. Ndi chifuwa chako moyang'anizana ndi nangula wazingwe, yendani mapazi anu kulumikiza mpaka mutakhala pa 45-degree angle. Gwirani malamba kuti manja anu ayang'ane patsogolo.
3. Limbikitsani mtima wanu monga momwe mungakhalire pa thabwa ndikusunga thupi lanu molunjika pamene mukuyamba kukoka chifuwa chanu. Sungani masamba anu amapewa pansi, kutali ndi makutu anu, ndikukoka pang'ono palimodzi.
4. Manja anu ndi chifuwa chanu mukakumana, pang'onopang'ono tsikirani kumalo anu oyambira ndi thupi lanu lonse molunjika.

Malangizo

• Sewerani mozungulira ndikugwira. Palms moyang'anizana ndi mapazi anu azigwiritsa ntchito ma triceps anu. Palms yomwe ikuyang'ana mutu wanu idzawombera ma biceps anu.
• Kuti mizere ikhale yosavuta, imani chilili poyenda phazi lanu pafupi ndi nangula. Muyenera kukhala owongoka mokwanira kuti mutha kusunga mchiuno ndikubwerera molunjika poyenda konse osagwedeza kapena kupindika msana.
• Ngati mukufuna zovuta zambiri, yendani mapazi anu kutali ndi manja anu.
• Ngati mulibe zingwe kapena mphete za TRX, mutha kugwiritsa ntchito barbell yopanda kanthu pachithandara. Samalani kuti muyike mutu wanu pansi pachithandara kuti mukokeretse bala mmenemo m'malo moyang'ana kutsogolo kwa ngowe. Mutha kusintha kutalika kwa bala kuti likhale losavuta (mmwamba) kapena lolimba (pansi).

6. Kukankha mwakachetechete

Zida zofunikira: Palibe.

1. Yambani pamalo omata ndi manja anu pansi paphewa panu ndipo zala zanu zikuloza kutsogolo.
2. Gwetsani pansi ndi zigongono zanu mbali yanu ndikuloza kumapazi anu. Sungani mapewa anu, chiuno, ndi mawondo onse molunjika pamene mukutsitsa chifuwa chanu pansi.
3. Dzikankhireni kumbuyo koyambirira osadziponyera kumbuyo kwanu. Mapewa anu ndi m'chiuno ayenera kukweza nthawi yomweyo.

Malangizo

• Pofuna kuti izi zikhale zosavuta, mutha kuchita izi mutagwada, kapena ndi mbale zolemera kapena benchi yolumikizira m'manja mwanu.

7. Zingwe za nkhondo

Wotchani mafuta, onjezerani kupirira kwanu kwamtima, ndikulumikiza manja anu nthawi imodzi ndi zingwe izi. Osati kokha omwe angakwezetse kugunda kwa mtima wanu ndikutuluka thukuta, komanso athandizanso mphamvu yanu yamkati ndi yamapewa.

Zida zofunikira: Zingwe za nkhondo

1. Imani ndi mapazi anu kutambasula m'chiuno, mawondo atawerama pang'ono, ndikubwerera molunjika.
2. Gwirani zingwe ndikukweza manja anu palimodzi kuti mupange funde.
3. Yesetsani kufulumizitsa kusuntha kwa manja anu kuti mupange mafunde ang'onoang'ono, kapena muchepetse zinthu ndikuyendetsa manja anu patali kwambiri kuti mupange mafunde akulu.
4. Yesetsani kusunga zingwezo masekondi 30, katatu, ndikupumula pakati pa seti iliyonse.

Malangizo

• Sewerani ndi mafunde amfupi, mafunde ataliatali, kusuntha manja anu nthawi yomweyo, kusinthana m'modzi ndi m'modzi pansi, ndikusunthira mikono yanu mkati ndi kunja komanso mmwamba ndi pansi.
• Muthanso kukankhira zingwe pansi ngati mpira ukuwombera pamwambapa.

Kutenga

Zochita izi zidzakuthandizani kulimbitsa ndi kuyika manja anu. Sangakuthandizeni kusungunula mafuta m'manja mwanu, koma atha kukuthandizani kuti muchepetse thupi lanu lonse ndikuwulula minofu yomwe munagwira ntchito molimbika kuti mumange.

3 HIIT Isunthira Kulimbitsa Zida