Momwe Mungapezere Zolimbitsa Thupi Zolimba Popanda Kuwononga Maola Pamalo Olimbitsa Thupi

Zamkati

• Kodi mumalimbana ndi ziwalo zosiyanasiyana zolimbitsa thupi ndikutuluka kunja kochita masewera olimbitsa thupi nthawi yabwino?
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Kufufuza Maonekedwe Fitness Director Jen Widerstrom ndiye wokulimbikitsani kuti mukhale oyenera, katswiri wolimbitsa thupi, mphunzitsi wa moyo, komanso wolemba Zakudya Zoyenera Pamtundu Wanu.

Kodi mumalimbana ndi ziwalo zosiyanasiyana zolimbitsa thupi ndikutuluka kunja kochita masewera olimbitsa thupi nthawi yabwino?

-@iron_mind_set kudzera pa Instagram

Ndondomeko yanga ikakhala kuti ndiyenda panjira kwambiri ndipo ndimakhala ndi nthawi yochepa yophunzitsira, ndimachita zolimbitsa thupi mphindi zinayi kapena zisanu sabata iliyonse, ndikuyang'ana gawo limodzi lokha, kotero pali masiku anayi opumulira gawo lirilonse .Mwachitsanzo, ndichita mozungulira katatu iliyonse yamagulu atatu apamwamba pamiyendo yanga. (Wosokonezeka? Nazi zonse zomwe muyenera kudziwa zokhudza ma supersets.)

• Superset 1: Zowonjezera mwendo wina wa 25 wokhala ndi ma curls a 25
• Superset 2: Kudumpha kwa mabokosi 15 ndi ma barbell 15
• Superset 3: Kaphatikizidwe kakang'ono ka masekondi 30 kokhala ndi mapapu 10 mpaka 12 ogawanika (phazi lakumbuyo pa benchi) mwendo uliwonse

Tsiku lotsatira, ndimagwira pachifuwa, kenako nsana wanga tsiku lotsatira, ndipo pamapeto pake ndimakhala pachimake. Ndingapangire tsiku lopuma pano, ndikuyambitsanso. (Nazi zambiri za momwe mungapangire sabata yolimbitsa thupi yolimbitsa thupi.)

Ngati nditha kuchita masewera olimbitsa thupi nthawi yayitali, ndimachita masewera olimbitsa thupi athunthu kwa mphindi 90 tsiku lililonse lachitatu. Kwa iwo, ndimayang'ana kwambiri kusuntha kwa ma dumbbell, kulumphira kwa burpee, zoyera komanso zopindika, ndikupanga magawo atatu, machitidwe atatu obwerera kumbuyo osapumira. Zingamveke motalika, koma mumapeza maphunziro owonjezera pamene mukukwera, ndipo kugunda kwa mtima wanu kumakhalabe, kotero mutha kuyang'ana cardio pamndandanda wanu.

Koma zilizonse zonyamulira zomwe mumagwiritsa ntchito, masiku otsalawo pakati ndi ofunikira kuti minofu imangenso ndikubwerera mwamphamvu. (Mukuyembekezerabe nthawi? Nayi kulimbitsa thupi kwabwino kwa mphindi 25 zolimbitsa thupi zomwe zimatsimikizira kuti kulimbitsa thupi sikuyenera kuchedwa.)

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