Momwe Mungapangire Gym Yanyumba Pansi pa $ 150

Zamkati

• Zochita zolemba: Zaulere
• Zolemba pamabuku
• Mabuku obwezeretsanso mapapu
• Thovu wodzigudubuza: $ 25
• Crunches zachikhalidwe
• Botolo la kuchapa zovala
• Kuchita masewera olimbitsa thupi pogwiritsa ntchito mabotolo ochapa zovala
• Set of dumbbells: $ 15 +
• Squat yokhala ndi ma dumbbells
• Chingwe cholumpha: $ 8– $ 20
• Kuchita zolimbitsa chingwe kawiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Tsopano popeza tili pakati pa COVID-19 kudzipatula komanso kusiyanasiyana kwakuthupi (kapena kochezera), mwina ndikofunikira kwambiri kuposa kale kuti muzichita zinthu zolimbitsa thupi.

Koma mumatuluka thukuta bwanji pamene malo olimbitsa thupi, mapaki, ndi misewu yopita kukatsekedwa? Mwa kupanga luso!

Pogwiritsa ntchito zida zotsika mtengo limodzi ndi zinthu wamba zapakhomo zomwe muli nazo kale, mutha kupanga pulogalamu yolimbitsa thupi yomwe ili ndi mitundu yosiyanasiyana.

Zinthu zomwe zafotokozedwazo ndizotsika mtengo, koma mutha kuzipeza zotsika mtengo kwambiri kwa ogulitsa pa intaneti kapena otsika mtengo. Chifukwa chake mudzakhala ndi malo ochitira masewera olimbitsa thupi kunyumba - ngakhale mliriwo utadutsa.

Zochita zolemba: Zaulere

Kodi muli ndi mabuku kapena matebulo a khofi kuzungulira nyumba akusonkhanitsa fumbi? Tsopano mutha kugwiritsa ntchito kuti mulemere thupi lanu komanso malingaliro anu!

Zolemba pamabuku

Nick Occhipinti, katswiri wodziwa zolimbitsa thupi (CSCS) komanso mphunzitsi wodziwika bwino (CPT), akuvomereza kuyika mabuku awiri pansi kupatula mita 1-2.

Ikani dzanja limodzi pa buku lililonse ndikukankhira mmwamba.

Kukhala ndi manja okwera mainchesi 2-4 pansi kumakuthandizani kuti mulowe pansi kwambiri, ndikupangitsa kuti masewera olimbitsa thupi kunyumba akhale ovuta komanso ogwira ntchito.

Occhipinti anati: "Kulimbitsa thupi kumeneku kumatha kutsutsana ndi ma pectorector, anterior deltoids, komanso ma triceps anu."

Mabuku obwezeretsanso mapapu

Imani pa buku lomwe lili lolimba pafupifupi mainchesi 2-3 ndikubwerera m'kati mozama.

Kutalika kwina pansi pa phazi lanu lakumaso kumapangitsa kuti nyaliyo izike kwambiri kuposa momwe zimakhalira chifukwa chazovuta zolimbitsa thupi, atero Occhipinti.

Kusiyanasiyana kwamalungo kumamenya ma quads pomwe kumakhala kovuta kukhazikika kwa thupi.

Thovu wodzigudubuza: $ 25

Othandizira olimbawa, komabe omangika bwino ndiabwino pakuchita masewera olimbitsa thupi pambuyo pake kuti athe kulimba, atero a Heather Jeffcoat, othandizira thupi komanso ophunzitsira a Pilates ovomerezeka.

Crunches zachikhalidwe

1. Ikani kutalika kwa wodzigudubuza kuti muthandizidwe kuyambira mutu mpaka mchira.
2. Dulani manja anu kumbuyo kwa mutu wanu (koma musakoke pakhosi panu).
3. Ikani pokonzekera, kenako tulutsani pamene mukukweza thupi lanu lakumtunda ndikukhazikika. Lembani, kutsitsa, ndi kubwereza.

Onjezerani kutalika kwa khunguyo pang'onopang'ono pakapita nthawi, koma kumbukirani kuti pansi pa nthiti zanu muzilumikizana ndi thovu, atero a Jeffcoat.

Gulani chowongolera thovu pa intaneti.

Botolo la kuchapa zovala

Kukongola kwa botolo lochapa zovala ndikuti mutha kuwonjezera madzi kuti muwonjezere kukana, atero a Alex Carneiro, wophunzitsa payekha wotsimikizika.

Chifukwa chake, ngati galoni imodzi ndiyosavuta, onjezerani madzi kuti muwonjezere kulemera kwake.

Kuchita masewera olimbitsa thupi pogwiritsa ntchito mabotolo ochapa zovala

Mizere Yolunjika Yotsuka zovala - yamapewa: Kusunga mankhwala otsekemera pafupi ndi thupi lanu, tulutsani mpweya ndikuwutambasula mpaka pachifuwa chanu makamaka ndi mapewa anu.

Zovala Zotsuka Zotsuka - za glutes ndi ma hamstrings: Kwezani chotsuka pansi ndikulola kuti chizingoyenda pakati pa miyendo yanu.

Mawondo anu ayenera kugwada pang'ono panthawiyi. Yendetsani mwamphamvu m'chiuno mwanu kuti mupange choperekacho mlengalenga. Chotsukiracho sichiyenera kuyenda kuposa mapewa anu, atero Carneiro.

Set of dumbbells: $ 15 +

Ma dumbbells ndiotsika mtengo ndipo amatha kugwiritsidwa ntchito pazochita zosiyanasiyana zomwe zingagwire ntchito thupi lonse, atero a Nicole Ferrier, wothandizira zolimbitsa thupi pa intaneti.

Zipangizo zing'onozing'ono koma zamphamvu zogwiritsira ntchito zolimbitsa thupi zitha kugwiritsidwa ntchito kulimbitsa ndi kuyika manja, miyendo, ntchafu, komanso ngakhale minyewa yakuthwa ndi yolimba.

Squat yokhala ndi ma dumbbells

1. Gwirani zotumphukira pachifuwa, mapazi mulifupi m'lifupi, ndipo zala zakumanja zidatuluka.
2. Kankhirani m'chiuno mmbuyo ndikugwada pansi mutakweza chifuwa chanu.

Ferrier amalimbikitsa kupanga magawo atatu a 10-15 reps. Minofu ikuluikulu yolimbana ndi ma glute, quads, ndi ma khosi.

Gulani ma dumbbells pa intaneti.

Chingwe cholumpha: $ 8– $ 20

Ndani sakonda zingwe zolumpha? Ndi chida chabwino chochitira masewera olimbitsa thupi ndipo amatha kukubwezerani masiku anu osewerera.

Amakhalanso abwino kuphulika kwa mtima, ndiotsika mtengo, ndipo satenga malo ambiri, akutero Ferrier.

Kuchita zolimbitsa chingwe kawiri

Pawiri pansi, chingwecho chimadutsa pansi panu kawiri kulumpha kamodzi. Dzanja lanu liyenera kuzungulira mofulumira ndipo muyenera kudumpha kupitirira mainchesi 6 kuti mukwaniritse izi, akutero Ferrier.

Minofu ikuluikulu yolimbana ndi ma biceps ndi ana a ng'ombe.

Gulani zingwe zolumpha pa intaneti.