Momwe Mungachitire Zokoka Panyumba Popanda Chotsitsa Chotsitsa
Zamkati
- Kutentha: Mizere Yolimbitsa Thupi + Kankhani
- Bodyweight Row
- Kankhani-Mmwamba
- Kupititsa patsogolo Kokoka
- Kokani Pamwamba
- Gwirani Mmwamba Chopukutira
- Kukoka chopukutira cholakwika
- Chowombera Chopukutira Pamwamba
- Womaliza: Kokani-Up Hold
- Onaninso za
Zovuta zimadziwika kuti ndizovuta - ngakhale kwa akatswiri kwambiri pakati pathu. Chomwe chimakhala ndi zokoka ndikuti ngakhale mutakhala olimba mwachilengedwe bwanji, ngati simugwiritsa ntchito, simungamachite bwino.
Ngati mumakhala kunyumba popanda chokoka (kapena malo osewerera pafupi kuti muyeserepo), mukhoza kukhumudwa ndi lingaliro lotaya mphamvu yanu yokoka. Kapena, mwina, mwaganiza kugwiritsa ntchito kwaokha ngati nthawi yabwino kudzipereka kuti muphunzire izi - koma, mulibe zida zoyenera.
Apa ndipamene kulimbitsa thupi kwanzeru kumeneku kumabwera: Wophunzitsa munthu wodziwika bwino Angela Gargano, mpikisano wa American Ninja Warrior katatu, yemwe kale anali wochita masewera olimbitsa thupi, komanso wopanga pulogalamu ya Pull-Up Revolution pull-up, amaphatikiza kulimbitsa thupi pachifuwa ndi kumbuyo - pogwiritsa ntchito matawulo ndi matawulo. chitseko ngati chosinthira cha DIY kukokera mmwamba-chomwe chimakulolani kuti mugwire ntchito zokokera mmwamba.
"Ndikulimbitsa thupi kwambiri, kumtunda komanso kulimbitsa thupi [kugunda minofu] komwe ambiri aife timaphonya," akutero Gargano. "Kumene anthu ambiri amakakamira pazokoka zawo ndimphamvu ndi mphamvu zawo, zomwe sizikuwombera." (FYI, "ma lats" ndi achidule kwa latissimus dorsi, ndipo ndi minofu yamphamvu yooneka ngati fan yomwe ikutambalala kumbuyo kwanu ndipo ndiwosewera kwambiri pazokoka.)
Kulimbitsa thupi kumeneku kudzakuthandizani kukonza zinthu zonse ziwirizi, komanso kuwongolera ma push-ups anu. Muyamba ndi superset of warm-up of push-ups ndi mizere, kenako nkusunthira patsogolo, ndikumaliza ndikutopetsa kwa mphindi imodzi. "Mukuchita kuti mumve minofu yomwe simunamvepo," akutero Gargano.
Umu ndi momwe mumakhazikitsira kapamwamba ka DIY: Tengani matawulo awiri a m'mphepete mwa nyanja kapena osambira ndikuwapinda pamwamba pa chitseko cholimba kuti pafupifupi mainchesi asanu ndi limodzi apachike "kunja" kwa chitseko kuti akhale pafupi ndi phewa. popanda. Pindani kumapeto kwa chopukutiracho pakati cham'mbali chomwe chili kunja kwa chitseko ndikumangirira tayi yatsitsi kapena labala mozungulira. Tsekani chitseko, ndipo gwirani bwino matawulo onse awiri kuti mutsimikizire kuti ali pamalo abwino.
"Ndi njira yabwino yochitira masewera olimbitsa thupi yomwe ndiyosiyana pang'ono, ndipo imagwira ntchito ngakhale mulibe zida," akutero Gargano. "Ena a ife sitingakwanitse kugula zida kapena sitingapeze zida, koma aliyense ali ndi matawulo."
Takonzeka kuti tiyese? Konzani thupi lanu lakumtunda — matawulo atha kukhala ofewa, koma kulimbitsa thupi kumeneku kumafunikira chitsulo.
Kutentha: Mizere Yolimbitsa Thupi + Kankhani
Momwe imagwirira ntchito: Muli ndi mphindi zitatu. Mudzachita mizere isanu yoyenda modumphadumpha ndi ma 5 oyimbira, ndikubwereza maulendo angapo (AMRAP) munthawi yomwe mwapatsidwa.
Bodyweight Row
A. Gwirani chopukutira chilichonse ndi dzanja limodzi, manja akuyang'ana mkati. (Yendani mapazi moyandikira kapena kutali ndi chitseko kuti chikhale chosavuta kapena cholimba, motsatana.) Yendani kumbuyo kuti mikono ikhale yowongoka ndipo thupi lipange mzere wowongoka kuyambira akakolo mpaka mapewa.
B. Exhale kugwetsa zigongono kumbuyo, kufinya mapewa pamodzi kuti akokere torso kuchitseko.
C. Inhale ndipo, omwe amawongolera, onjezani mikono kuti mubwererenso kuyamba.
Kankhani-Mmwamba
A. Yambani pamalo okwera ndi manja otambalala kuposa m'lifupi m'mapewa, zikhato zikukanikizira pansi ndi mapazi pamodzi. Limbikitsani ma quads ndikofunikira ngati mukugwira thabwa. (Kusintha, kutsika mpaka mawondo kapena kuyika manja pamalo okwera. Onetsetsani kuti mukugwirabe ntchito m'chiuno komanso mchiuno mogwirizana ndi thupi lonse.)
B.Pindani zigongono mmbuyo pamakona a digirii 45 kuti mutsitse thupi lonse pansi, kupuma pamene chifuwa chili pansi pa msinkhu wa chigongono.
C. Tulutsani mpweya ndikukanikizana ndi kanjedza kuti musunthire pansi kuti mubwerere poyambira, kusuntha m'chiuno ndi mapewa nthawi yomweyo.
Kupititsa patsogolo Kokoka
Momwe imagwirira ntchito: Chitani chilichonse chazomwe zili pansipa kuti muwone kuchuluka kwakanthawi kapena kuchuluka kwa nthawi. Bwerezani zonse zokokera-mmwamba katatu konse.
Kokani Pamwamba
A. Khalani pansi kutsogolo kwa chitseko ndikugwada pansi ndi mapazi pansi. Fikirani manja anu pamutu kuti mugwire pamapalewo.
B. Kokerani zigongono pansi ndi kumbuyo kuti mupange mawonekedwe "W", pogwiritsa ntchito mikono ndi kumbuyo kukweza m'chiuno pansi. (Sungani mapazi kuti akhazikike, koma musawakanikize kuti adzuke.) Imani kaye pamene zigongono zili pafupi ndi nthiti.
C. Ndi kuwongolera, tsitsani pansi kuti muyambe.
Chitani 5 mobwereza.
Gwirani Mmwamba Chopukutira
A. Khalani pansi kutsogolo kwa chitseko ndi mawondo opindika ndi mapazi pansi. Gwirani mikono pamwamba kuti mugwire matawulo.
B. Kokani zigongono pansi ndi kumbuyo kuti mupange mawonekedwe a "W", pogwiritsa ntchito mikono ndi kumbuyo kuti mukweze chiuno pansi. (Sungani mapazi anu kuti akhazikike, koma musawakanikize kuti muimirire.) Imani pomwe zigongono zili pafupi ndi nthiti.
C. Gwirani malowa masekondi 5. Ndi chiwongolero, chepetsani kuti mubwerere kuti muyambe.
Kukoka chopukutira cholakwika
A. Khalani pansi kutsogolo kwa chitseko ndi mawondo opindika ndi mapazi pansi. Fikirani manja anu pamutu kuti mugwire pamapalewo.
B. Kokani zigongono pansi ndi kumbuyo kuti mupange mawonekedwe a "W", pogwiritsa ntchito mikono ndi kumbuyo kuti mukweze chiuno pansi. (Sungani mapazi anu kuti akhazikike, koma musawakanikize kuti muimirire.) Imani pomwe zigongono zili pafupi ndi nthiti.
C. Ndi ulamuliro, tsitsani pang'onopang'ono kuti muyambe, kutenga 5 masekondi athunthu kuti muchite zimenezo.
Chowombera Chopukutira Pamwamba
A. Khalani pansi kutsogolo kwa chitseko ndi mawondo opindika ndi mapazi pansi. Gwirani mikono pamwamba kuti mugwire matawulo.
B. Kuyika manja mowongoka, lolani mapewa kukwera kumakutu.
C. Kenako kukoka mapewa kumbuyo ndi pansi, kufinya kumtunda kwa msana, ndikukweza m'chiuno masentimita angapo kuchokera pansi (ngati n'kotheka). Sungani mikono mowongoka panthawi yonseyi.
Chitani 5 mobwereza.
Womaliza: Kokani-Up Hold
A. Yambani pamalo apamwamba ndi mitengo ikuluikulu kutalikirapo kuposa m'lifupi mwa phewa, mitengo ikhathamira pansi ndi mapazi limodzi. Limbikitsani ma quads ndikofunikira ngati mukugwira thabwa. (Kusintha, kutsika mpaka mawondo kapena kuyika manja pamalo okwera. Onetsetsani kuti mukugwirabe ntchito m'chiuno komanso mchiuno mogwirizana ndi thupi lonse.)
B.Bwerani m'zigongono mozungulira pamakona a madigiri 45 kuti muchepetse thupi lonse pansi, ndikudikirira mukakhala chifuwa pansi pake. Gwirani apa kwa masekondi asanu.
C. Exhale kuti musindikize kuti muyambe. Chitani chimodzimodzi 1, osagwira pansi.
Bwerezani, mutagwira pansi pa kukankhira kwa masekondi 5, kenako ndikuchita zolimbitsa thupi ziwiri. Pitirizani kwa mphindi imodzi.