Situdiyo ya Shape: Lift Society At-Home Strength Circuits

Zamkati

• Mphamvu Yotsika-Thupi Loyenda
• Khazikitsani 1: Bokosi Squat + Mapazi Okwera Glute Bridge
• Khazikitsani 2: Deadlift + Side-Liing Hip Kwezani
• Khazikitsani 3: Kugawikana Squat + Kugwedeza kwa M'chiuno Umodzi + Kuthamanga Kwambiri
• Khazikitsani 4: Kneeling Windmill Tabata
• Dongosolo Lamphamvu la Thupi Lapamwamba
• Khazikitsani 1: Push-up + Lateral Kwezani
• Khazikitsani 2: Atolankhani Ankhondo + Atakhala Kumbuyo Ntchentche
• Ikani 3: Row-over Row + Bradford Press + Yokoka Kwambiri
• Khazikitsani 4: Biceps Curl + Bench Dip
• Onaninso za

Kumbukirani nambala iyi: maulendo asanu ndi atatu. Chifukwa chiyani? Malinga ndi kafukufuku watsopano mu Journal of Strength and Conditioning Research, Kutsata kulemera komwe mungathe kuchita maulendo asanu ndi atatu paketi kumalimbikitsidwa komanso kujambula mwachangu kwambiri. Kwenikweni, zomwe zimatsimikizira zotsatira zomwe mumapeza pakukweza kwanu ndikuphunzitsa voliyumu, kapena kuchuluka kwa kulemera komwe mumakweza kumachulukitsidwa ndi kuchuluka kwa ma reps ndi ma seti omwe mumachita.

Mu phunziroli, ochita masewera olimbitsa thupi amakanikizidwa kawiri pa sabata ndi voliyumu yofanana yophunzitsira: kubwereza zinayi zolemetsa kwa seti zisanu ndi ziwiri, kubwereza zisanu ndi zitatu zolimbitsa thupi kwa seti zinayi, kapena 12 reps opepuka pamaseti atatu. Magulu onse adalimbitsa minofu yawo pachifuwa mofananamo, koma magulu anayi ndi asanu ndi atatuwo adapeza mphamvu zazikulu - pomalizirayi amakhala nthawi yochuluka pabenchi ngati onyamula katundu wolemera. (Zogwirizana: Maubwino Akuluakulu A Zaumoyo Ndi Moyo Wathanzi Pakukweza Zinthu Zolemera)

Tonse takhala tikuchita kupanga popeza masewera olimbitsa thupi nthawi zambiri amakhala opanda malire. Wophunzitsa mphamvu Dylan Schenk amadziwa bwino kwambiri. Malo ake ogulitsira ophunzitsira kulemera, Lift Society ku Los Angeles, ali ndi makalasi omwe amagwiritsa ntchito zolemera zonse ndi ma barbells - komabe Schenk amayenera kutanthauzira izi kwa chilichonse chomwe anthu amakhala nacho kunyumba kuti atsatire mayendedwe ake.

"Ngati mulibe zolemera kuti musunthire ndalama zomwe mumakweza, cholinga chanu sabata iliyonse ndikwaniritsa zina zobwereza nthawi inayake," akutero. Mwanjira ina, mukukankhira voliyumu yanu yophunzitsira powonjezera ma reps m'malo mwa mapaundi.(Kapena, nayi njira yanzeru yogwiritsira ntchito magulu olimbana ndi zolemetsa zabodza kunyumba.)

Schenk adapanga kanema waposachedwa wa Shape Studio wolimbikira ndi cholinga chomwecho, kuti muthe kulimbitsa ngakhale mutakhala ndi zolemera zingati. Mabwalo ake awiri ang'onoang'ono amagawika kumtunda ndi kumunsi kwa thupi, kumachitika masiku ena, ndikusinthidwa kuti chilichonse chikhale chovuta.

"Mwanjira imeneyi, mumatha kupeza kuchuluka kwa maphunziro," akutero. M'malo mochita masewera olimbitsa thupi tsiku limodzi mutachita masewera olimbitsa thupi, mutha kuphunzitsa theka limodzi molimbika pamene linalo likuchira. Yambani ndi mayendedwe pansipa.

Momwe imagwirira ntchito:Kusuntha kulikonse kwa nthawi yomwe yawonetsedwa. Bwerezani seti iliyonse katatu musanafike pa ina.

Mufunika:Chigawo chazitsulo zopumira pang'ono ndi mpando wolimba kapena benchi yomwe ili pafupi kutalika kwa bondo.

Mphamvu Yotsika-Thupi Loyenda

Khazikitsani 1: Bokosi Squat + Mapazi Okwera Glute Bridge

Bokosi Squat

A. Imani ndi mapazi okulirapo kupingasa m'chiuno, zala zake zimaloza pafupifupi madigiri 45, kutsogolo kwa mpando kapena benchi. Gwirani cholembera cholemera kwambiri kutsogolo kwa chifuwa ndi manja anu onse.

B. Kukhala wamtali pachifuwa, khalani m'chiuno kumbuyo kuti mutsike mu squat, ndikugogoda pampando kapena benchi.

C. Limbikirani pakati pa phazi kuti muyime, kufinya glutes pamwamba. Bwerezani kwa masekondi 45.

Mlatho wa Glute Wokwera Phazi

A. Gonani moyang'anizana pansi ndi zidendene pampando kapena benchi m'lifupi m'lifupi ndi m'lifupi ndi mawondo molunjika m'chiuno, chopindika pa ngodya 90 digiri.

B. Limbikitsani zidendene kuti mutulutse m'chiuno, ndikufinya glutes.

C. M'chiuno m'munsi mpaka pansi. Bwerezani kwa masekondi 45.

Bwerezani kuyika katatu konse.

Khazikitsani 2: Deadlift + Side-Liing Hip Kwezani

Kutha kwa Tempo

A. Gwirani dumbbell m'dzanja lililonse kutsogolo kwa chiuno, zikhatho zikuyang'ana ntchafu ndi mapazi motalikirana m'chiuno.

B. Kutenga masekondi 4 kuti muchite izi, pang'onopang'ono muzimangirira m'chiuno ndi mawondo opindika pang'ono kuti muchepetse ziphuphu patsogolo pa zipolopolo.

C. Kutenga 1 sekondi kuti muchite zimenezo, finyani glutes ndi kugwirizanitsa hamstrings kuti mubwerere kuima, kusunga wakuda wakuda ndi khosi osalowerera ndale nthawi yonse yoyenda. Bwerezani mobwerezabwereza 10.

Kukweza M'mbali M'mbali M'mbali

A. Yambani kugona pa chiuno chakumanja pansi, thunthu loyendetsedwa pamwamba pa chigongono chakumanja ndi mawondo atakhazikika ndikuwerama pamadigiri 90.

B. Limbikitsani pachimake ndikukweza mchiuno pansi, ndikukweza mwendo wapamwamba kwambiri momwe ungathere kwinaku mukuwukhazikika.

C. Chiuno chotsikira pansi. Bwerezani mpaka kulephera (aka mpaka simungathe kuyambiranso). Sinthani mbali; bwerezani.

Bwerezani kuyika katatu konse.

Khazikitsani 3: Kugawikana Squat + Kugwedeza kwa M'chiuno Umodzi + Kuthamanga Kwambiri

Gawa Squat

A. Yambani ndi mwendo umodzi kutambasula chammbuyo ndi mawondo opindika, phazi likutsetsereka pamwamba pa mpando kapena benchi. Dumphirani phazi linalo mtsogolo pafupifupi mainchesi 12, mutanyamula mabelu oyimbira dzanja lililonse patsogolo m'chiuno.

B. Pindani mwendo woyimirira kuti muchepetseko pang'ono, ndikutsata bondo lanu.

C. Lembani phazi loyimirira kuti mubwerere kuti muyambe. Bwerezani kwa mphindi imodzi. Sinthani mbali; bwerezani.

Kutaya Mwendo Umodzi

A. Ikani mapewa m'mphepete mwa mpando kapena benchi ndi phazi lathyathyathya pansi lopindika pa madigiri 90. Gwirani cholumikizira modutsa mchiuno, ndikukweza phazi limodzi pansi.

B. Pansi m'chiuno chapansi, kubwerera mmbuyo ndi pachimake chikugwira ntchito, kenaka pangani mwendo wogwirira ntchito kuti mukweze m'chiuno ndikubwerera kuti muyambe.

C. Bwerezani kwa mphindi imodzi. Sinthani mbali; bwerezani.

Pulse Squat

A. Gwirani dumbbell molunjika kutsogolo kwa chifuwa ndi manja onse awiri, kuyimirira ndi mapazi otalikirapo pang'ono kusiyana ndi m'lifupi mwa chiuno.

B. Lowetsani mu squat mpaka ntchafu zikufanana pansi.

C. Dinani m'mapazi kuti mukweze chiuno pafupifupi mainchesi 6 popanda kuyimirira kwathunthu.

D. Pansi mpaka ntchafu kuti zifananenso. Pitirizani kugwedeza kwa mphindi imodzi.

Bwerezani kuyika katatu konse.

Khazikitsani 4: Kneeling Windmill Tabata

A. Yambani theka mutagwada pansi ndi cholumikizira m'manja mofanana ndi mwendo wakutsogolo. Dinani pamutu pamutu pake kotero ili pamwamba paphewa pake.

B.Kusunga pakati ndikugwirana mosasunthika, fikirani mbali ina pansi, mukugwada mkono kuti mugwire pansi ngati kuli kotheka. Yang'anani pa dumbbell nthawi zonse, kulola phewa kusuntha kuti dumbbell ifike molunjika padenga nthawi zonse.

C. Kwezani pang'onopang'ono torso kuti mubwererenso kuyamba. Pitirizani kwa masekondi 20.

Bwerezani kwathunthu katatu.

Dongosolo Lamphamvu la Thupi Lapamwamba

Khazikitsani 1: Push-up + Lateral Kwezani

Kankhani-Mmwamba

A. Yambani pamalo okwera matabwa pansi, kutsika mpaka mawondo ngati pakufunika.

B. Bwerani kumbuyo kumbuyo pamakona a digirii 45 kuti muchepetse chifuwa pansi, ndikuyimilira pomwe mikono yakhotama pafupifupi madigiri 90.

C. Sindikizani chifuwa kutali pansi kuti mubwererenso kuyamba. Bwerezani kwa masekondi 45.

Lateral Kwezani

A. Imani mutagwira cholumikizira m'manja ndi mbali, mapazi obisika-kupingasa palimodzi ndi mawondo opindika pang'ono.

B. Mwakuyenda pang'onopang'ono komanso mowongolera, kwezani ma dumbbell m'mbali mpaka pamapewa, ndikuwongoka mikono ndi zigongono zopindika mofewa.

C. M'munsi dumbbells ndi ulamuliro kubwerera kuyamba. Bwerezani kwa masekondi 45.

Bwerezani kuyika katatu konse.

Khazikitsani 2: Atolankhani Ankhondo + Atakhala Kumbuyo Ntchentche

Atolankhani Ankhondo

A. Imani ndi mapazi motalikirana m'lifupi m'lifupi, mutagwira dumbbell m'dzanja lililonse lozunguliridwa kutalika kwa phewa.

B. Kutenga 1 sekondi kuti muchite izi, dinani ma dumbbells pamwamba kuti akhale pamwamba pamapewa.

C. Kutenga masekondi 4 kuti muchite izi, pang'onopang'ono tsitsani ma dumbbells kuti mubwererenso kuyamba. Bwerezani mobwerezabwereza 10.

Ndakhala Kumbuyo Ntchentche

A. Yambani kukhala pampando kapena benchi ndi mapazi athyathyathya pansi, akugwira dumbbell m'dzanja lililonse. Hinge torso kutsogolo kotero ili pafupi kufanana ndi pansi, kusunga pakati ndikugwirana kumbuyo. Lolani ma dumbbells kuti apachikike pafupi ndi miyendo yotsika.

B. Kwezani manja owongoka (koma osatsekedwa) m'mbali mpaka agwirizane ndi mapewa, kufinya kumtunda kumbuyo.

C. Ma dumbbells apansi pafupi ndi miyendo yapansi kuti abwerere kuti ayambe. Bwerezani mpaka kulephera (aka mpaka simungathe kubwerezanso).

Bwerezani kuyika katatu konse.

Ikani 3: Row-over Row + Bradford Press + Yokoka Kwambiri

Mzere Wopindika

A. Imani ndi mapazi otambalala m'chiuno ndi mawondo mopindika, mutanyamula cholumikizira m'manja ndi mbali. Hindani kutsogolo kotero kuti torso ili pafupifupi 45-degree angle.

B. Mizere yolumikiza kumtunda, kufinya kumbuyo kumbuyo.

C. Mabelu ochepera kuti abwererenso kuyamba. Bwerezani kwa mphindi imodzi.

Bradford Press

A. Yambani kuyimilira ndikumapazi kwake m'chiuno ndikutambasula dzanja lililonse ndikumangirira paphewa, ma dumbbells kutsogolo kwa phewa.

B. Kuganiza kuti ma dumbbells alumikizidwa - ngati kuti ndi barbell - kwezani mabelu oyimbayo, kumbuyo, ndi pansi, ngati kuti mukusuntha bala kuchokera kutsogolo kwa mutu, kumbuyo, ndi kumbuyo kwa mutu.

C. Bwerezani mayendedwe kutsogolo kuti mubwerere kuti muyambe. Bwerezani kwa mphindi imodzi.

Kukoka Kwambiri

A. Yambani kuyimilira ndi mapazi kutambasula m'chiuno, mawondo atawerama pang'ono. Hinge kutsogolo kotero kuti torso ikhale yofanana ndi pansi. Kwezani mikono patsogolo kuti ma biceps akhale pafupi ndi makutu ndipo zikhato ziyang'ane pansi.

B.Kufinya kumbuyo kumbuyo, jambulani zigongono m'chiuno.

C. Onjezani mikono kuti mubwerere kuti muyambe. Bwerezani kwa mphindi imodzi.

Bwerezani kuyika katatu konse.

Khazikitsani 4: Biceps Curl + Bench Dip

Biceps Curl

A. Yambani kuyimirira ndi mapazi m'lifupi mchiuno mosanjikizana ndi cholumikizira m'manja ndi mbali, mitengo ikhathamira mkati.

B. Zipilala zopiringizika zopita kumapewa, zowongoka mozungulira kotero mitengo ya kanjedza imayang'ana kutsogolo kwa mapewa.

C. Pang'onopang'ono tsitsani ma dumbbells kuti mubwerere kukayamba. Bwerezani kwa masekondi 45.

Bench Dip

A. Khalani pamphepete mwa mpando kapena benchi ndi mitengo ya kanjedza m'mphepete mwake, zala zikulendewera kutsogolo ndi mapazi pansi. Kwezani m'chiuno pampando kapena benchi ndi kutsogolo kuti alendewera kutsogolo.

B. Lembani zigamba mpaka pafupifupi madigiri 90 kutsitsa m'chiuno patsogolo pa mpando.

C. Finyani ma triceps ndikusindikizira m'manja kuti mutambasule mikono ndikubwerera kuti muyambe. Bwerezani kwa masekondi 45.

Bwerezani kuyika katatu konse.

Onaninso za