Momwe Mungakulitsire Mphamvu Zanu Kuti Mukhale Olimba Kwambiri

Zamkati

• Konzekera
• 1. Kupachika Re-Grips/Monkey Bar Traverse
• 2. Supinated Wide Row
• 3. Kukankhidwira Pamtanda
• 4. Chin Pamwamba pa Bar Tuck-Ups
• 5. Kupachika Hollow Thupi Kugwira
• 6. Magulu Olumpha Benchi / Okwera-Pamwamba
• 7. Kukoka Kwambiri
• Onaninso za

Kodi mudayesapo kuchita zokoka zina ndikuti musiye minofu yanu isanatuluke, chifukwa choti simukhala omangika? Kodi munagwapo pamipiringidzo ya nyani pa mpikisano wolepheretsa - komanso m'dzenje lamatope lomwe lili pansipa - chifukwa zala zanu zinkakhala zofooka kwambiri? Kodi mudafunikirapo kuchotsa cholembera kapena kusinthanitsa ndi chopepuka osati chifukwa chanu thupi sanali wamphamvu mokwanira, koma chifukwa cha manja sanali?

Masiku amenewo atha! Yakwana nthawi yogulitsa kusiya ma calluses, ndikuphunzira momwe mungakulitsire mphamvu.

Lowani: kulimbitsa thupi kwathunthu, mwaulemu wa Sarah Gawron (wophunzitsa ku Epic Hybrid Training ku New York City). Zitha kuchitidwa kumalo ochitira masewera olimbitsa thupi, pabwalo lamasewera, kapena kunyumba ngati muli ndi bala lokoka. Idzagunda thupi lanu lonse, koma yang'anani pamtima panu ndi kumbuyo kwanu, ndipo koposa zonse - yanizani manja anu ndi manja anu kuti mukhale ndi mphamvu yakukhathamira. (Kulimbitsa kwinanso: masewera olimbitsa thupi a zingwe zolimba omwe amawotcha matani a cals.)

Koma choyamba, PSA wochezeka: Kutsogolo kwanu kudzakhala kwathunthu zinawotchedwa zitatha izi—ndipo mwina simungathe ngakhale kudutsa zonsezo. Ngati ndinu ongoyamba kumene, mutha kuyamba ndi seti imodzi, kapena kungoponya zina mwazochitazi muzochita zanu.

Momwe imagwirira ntchito: Chitani maulendo 8 mpaka 12 pa zochitika zilizonse. Bwerezani kwa magulu atatu.

Langizo: Pa ntchito iliyonse yoyimitsidwa / yopachikika, nthawi zonse mutengere pachimake chanu ndikugwetsa pansi pa bar kuti mugwirizane ndi minofu yanu yam'mbuyo, yomwe ingakuthandizeni ndikukukwezani.

Konzekera

Gawo A: Chitani mobwerezabwereza 10 pazochitika zilizonse.

• Mikombero Yamiyendo (Muwachitire chammbuyo kenako mtsogolo.)
• Msilikali Woseweretsa (Kankha mwendo wakumanja kutsogolo kuti ukakumane ndi dzanja lamanzere lamanzere. Bwerezani mbali inayo.)
• Zodzikongoletsera Zapachika (Pachika pamtengo wapamwamba wokhala ndi mapewa osasunthika. Gwira kumbuyo kumbuyo ndikukweza mapewa pansi, kukweza thupi mainchesi pang'ono. Pepani pang'ono mpaka poyambira.)

Gawo B: Chitani masekondi 30 pazochitika zilizonse. Kodi 2 seti.

• Inchworm Push-Up (Yendetsani manja pa thabwa, kanikizani, kenako mubwererenso m'manja ndikuyimirira.)
• Kukwera Mapiri Akuluakulu (Yambani papulatifomu ndikusinthasintha phazi lililonse kuti mubzale kunja kwa dzanja kumbali inayo.)
• Ma squat Thrusters (Ikani manja pansi, bwererani kumtunda, tulukani mapazi, ndi kuyimirira.)
• Kulumpha Jacks

1. Kupachika Re-Grips/Monkey Bar Traverse

A. Pogwiritsa ntchito cholembera kapena mipiringidzo ya nyani, ikani manja awiri pa bala ndipo miyendo ili yokhotakhota. Khalani omangika m'miyendo posinthasintha ma quadriceps, ma glute, ndi ma khosi.

B. Pazitsulo za nyani, pita patsogolo, kusinthana ndi dzanja lomwe limagwira pa bala, ndi kubwereranso kuti kukoka torso mmwamba, kusuntha chiuno cha mbali. Pazitsulo zokoka, chotsani dzanja lanu paliponse, kusunthira m'chiuno mbali.

2. Supinated Wide Row

A. Ikani nokha pansi pa malo ochezera otsika, barbell yokhazikika pamalo otsika, kapena tebulo lolimba pakati, ngati muli kunyumba. (Ndipo ngati palibe izi zomwe zilipo, mutha kupanga mzere wosunthika pa TRX). Gwirani kapamwamba kapena m'mphepete mwa tebulo ndi kanjedza moyang'ana mmwamba, chifuwa mwachindunji pansi pake, ndi miyendo yotambasulidwa kuti ikhale yolunjika thupi.

B. Pokhala ndi thabwa lolimba, kwezani thupi m'mwamba pokokera chotchinga cha pachifuwa, kufinya mapewa, kulumikiza kumtunda ndi pakati kumbuyo ndi ma biceps.

C. M'munsi thupi kubwerera pansi kuyamba. (Limbikitsani mphamvu yanu yakumbuyo kwambiri ndimachitachita akale.)

3. Kukankhidwira Pamtanda

A. Yambani pamalo olimba a thabwa ndi manja otambasuka kuposa m'lifupi mapewa ndi zala zolozerana.

B. Torso wotsika mpaka mapewa afike kutalika m'zigongono, kenako dinani mmbuyo kuti muyambe.

4. Chin Pamwamba pa Bar Tuck-Ups

A. Gwirani bala yayitali yokhala ndi kanjedza moyang'anizana ndi thupi. Kokani chibwano pamwamba pa bala, ndikukhomerera m'mbali mwa nthiti.

B. Gwadirani mpaka kumunsi kwa batani, kutulutsa m'chiuno ndikukhala ndi ma abs otsika.

C. Bwererani poyambira, ndikusunga chibwano pamwamba pa bar.

5. Kupachika Hollow Thupi Kugwira

A. Gwirani pa kapamwamba komwe manja ake akuyang'ana kutsogolo.

B. Kokani mapazi palimodzi patsogolo ndikuphatikizira miyendo ndikunyamuka kuti mupange malo opanda thupi. Gwiritsani masekondi atatu, kenako mutulutse.

6. Magulu Olumpha Benchi / Okwera-Pamwamba

A. Imani patsogolo pa benchi, plyo box, kapena masitepe (ngati muli kunyumba).

B. Khalani pachifuwa, chitani kotala squat kudumpha, kugwada, ndikukhala pamwamba pa benchi, bokosi, kapena sitepe yosankhidwa. Yesani kutera mofewa, chala choyamba, kenako chidendene.

C. Yendani (musalumphe) pansi ndikubwerera kukayamba.

7. Kukoka Kwambiri

A. Gwirani kapamwamba komwe manja ake ayang'ana kumbali, ndikukhala ndi dzenje la thupi.

B. Gwirani kumtunda kwakoko ndikukoka torso kotero chibwano chili pamwamba pa bala, kukhalabe ndi thupi lopanda pake. Pewani kufikira ndi chibwano chanu kapena kutukula pachifuwa ndi kutsekereza pachimake.

C. Mukuyenda pang'onopang'ono ndikuwongoleredwa, tsitsani kumbuyo kuti muyambe. (Simukuyenera kudziwa kukoka kumene? Simuli nokha - zikuvuta. Nayi kalozera wamomwe mungakopere.)

Onaninso za