Izi za Mphindi 30 Zolimbitsa Thupi Lonse Kuyambira Kumutu mpaka Kuphazi

Zamkati

• Kulimbitsa Thupi Lonse la Toning
• Thupi Toning Exercise Superset 1
• Thupi Lolimbitsa Thupi Superset 2
• Thupi Lolimbitsa Thupi Superset 3
• Thupi Lolimbitsa Thupi Superset 4
• Body Toning Exercise Superset 5
• Onaninso za

Kutopetsedwa ndi pulogalamu yanu yophunzitsa mphamvu? Inde, tikudziwa kuti ndikosavuta kugwera kulimbitsa thupi, ndichifukwa chake wophunzitsa masewera olimbitsa thupi a Gym Gym a Nicole Couto ndi mpweya (kapena tinganene kuti mukukwapula).

Pongoyambira, tiyeni tikambirane tanthauzo la "toning" ndi "toned": Kunena mwaukadaulo, 'mamvekedwe amisala' alibe tanthauzo lenileni (ndimomwe minofu yomwe imawonekera bwino) nthawi zonse chisonyezero cha nyonga, akutero Wayne Westcott, Ph.D., mkulu wa sayansi yolimbitsa thupi pa Quincy College ku Quincy, MA, mu Chifukwa Chomwe Anthu Ena Amakhala Ndi Nthawi Yosavuta Kutulutsa Minofu Yawo. Ngati mukupita ku "toned" kuyang'ana, dziwani kuti ndizophatikizana kukhala ndi minofu, mafuta ochepa a thupi, ndipo, zina zonse zimakhala zovuta; kupeza "toni" kumaphatikizapo kusakaniza ma genetics, zosankha pamoyo, komanso masewera olimbitsa thupi. (Zogwirizana: Chifukwa Chiyani Ndikulimbikira Osazindikira Kukula Kwamasulidwe Tanthauzo?)

Izi zati, kuchita masewera olimbitsa thupi si vuto lililonse. (Ingoyang'anani maubwino onse omwe mumapeza chifukwa chonyamula zolemera.)

Ngati mukufuna kulimbitsa thupi lanu ndikuwonjezera thupi lanu lowonda, cholinga chanu kuti thupi lanu liziyerekeza posintha masewera olimbitsa thupi milungu inayi iliyonse, akutero Couto, yemwe adapanga zolimbitsa thupi pansipa. Kusuntha kogwira mtima kumeneku kudzakhudza magulu onse akuluakulu a minofu mumphindi 30 zokha. Mukayamba kumva kukhala kosavuta, mutha kungotenga zolemera zolemera. Mukayamba kutopa, sinthani dongosolo la ma supersets kuti muphatikize zinthu!

Kuti mugwiritse ntchito bwino nthawi yanu, Couto adapanga masewera olimbitsa thupi awa mumtundu wapamwamba kwambiri. "Izi zikutanthauza kuti muziyenda mobwerezabwereza, osapumula pakati. Kuthamanga kumeneku kumapangitsa kuti mtima wanu ugundike, ndikuthandizani kuwotcha mafuta ambiri munthawi yochepa." Wokonzeka?

Kulimbitsa Thupi Lonse la Toning

Momwe imagwirira ntchito: Mutatha kutenthetsa ndi cardio yosavuta kapena mayendedwe amphamvuwa, chitani masewera olimbitsa thupi a toning mwadongosolo. Pokhapokha ngati tafotokozera, chitani 3 seti za 15 zolimbitsa thupi zilizonse (chitani gawo limodzi la kusuntha koyamba, ndikutsatiridwa nthawi yomweyo ndi seti imodzi yotsatira ndikupitilira mpaka mutachita seti 3 za zolimbitsa thupi zilizonse). Pumulani masekondi 30 pakati pa superset iliyonse.

Zomwe mukufuna: Matesi, ma dumbbells a 5- ndi 10-pounds, mpira wokhazikika, ndi benchi yokhazikika (kapena kungogona pamtunda wokhazikika pa mpira wokhazikika panthawi yochita masewera olimbitsa thupi omwe amayitanitsa benchi ngati mulibe chothandizira) . '

Thupi Toning Exercise Superset 1

Kuphulika kwa mpira

• Pogwira dumbbell imodzi ya mapaundi 10 (gwirani kumapeto kwa dzanja lililonse) pafupi ndi chifuwa chanu, yang'anani mutayang'ana kumbuyo kwanu muli ndi mpira wolimba.
• Dulani mutu wanu ndi masamba anu paphewa, kenako ndikutsitsa ndikubwereza. (Kokani ziphuphu? Kenako yesani machitidwe 18 ab-toning m'malo mwake.)
• Chitani 15 kubwereza.

Lumo

• Gonani mmwamba pamphasa ndi manja anu, manja anu pansi, pansi pa matako anu.
• Kusunga mutu wanu ndi masamba paphewa, kwezani miyendo yonse miyendo mainchesi 10 kuchokera pansi.
• Tsegulani miyendo mozama kenaka mubweretse pamodzi, kudutsa phazi lamanja kumanzere.
• Tsegulaninso ndikuwoloka kumanzere kumanja kuti mumalize 1 rep.
• Pitirizani, kusinthana miyendo. Chitani zobwereza 15 mbali iliyonse.

Thupi Lolimbitsa Thupi Superset 2

Mndandanda wa squat

• Kugwira dumbbell yolemera mapaundi 10 m'dzanja lililonse, yambani kuyimirira ndi mapazi motalikirana m'chiuno.
• Chitani squats 15.
• Suntha mapazi wokulirapo pang'ono kuposa mapewa, zala zolozera pangodya, ndipo pangani ma squie ena 15.
• Bweretsani mapazi pafupi pang'ono kusiyana ndi m'lifupi-m'chiuno ndikuchita ma squats 15 omaliza kuti mumalize seti imodzi. (Zogwirizana: Njira 6 Zomwe Mungayang'anire Zolakwika)

Classic Lunge

• Kuyimirira ndi mapazi pamodzi ndi mikono mmbali, bwererani mmbuyo ndi phazi lakumanja bondo lamanzere likulumikizana ndi akakolo ndi bondo lamanja lili mkati mwa mainchesi angapo pansi. (Ngati mungafune: Nazi momwe mungapangire lunge molondola.)
• Bwererani kuti muyambe ndi kubwereza.
• Chitani zobwereza 15 mbali iliyonse.

Kulimbitsa thupi kwa Toning: Pofuna kuti mapapo akhale ovuta, malizitsani mayendedwe omwewo okhala ndi cholembera cholemera mapaundi 10 m'manja.

Thupi Lolimbitsa Thupi Superset 3

Atakhala Paphewa Press

• Khalani pa mpira wolimba, mutanyamula mabelu 10-mapaipi pafupi ndi mapewa, zigongono pansi ndi mitengo ya kanjedza ikuyang'ana kutsogolo.
• Lonjezani manja anu molunjika, kenako muwatsitse kuti ayambe kuyima.
• Chitani 15 kubwereza.

Nyundo Curl

• Khalani pa mpira wokhazikika ndikutsitsa manja kumbali, manja akuyang'ana mkati.
• Mikono yanu ikhale chete, piringizani ma dumbbells molunjika mapewa.
• Pansi pang'onopang'ono kuti muyambe malo.
• Chitani 15 kubwereza.

Thupi Lolimbitsa Thupi Superset 4

Side Lateral Kukweza

• Imani ndi mapazi phewa m'lifupi padera, abs zolimba, mawondo atapindika pang'ono ndipo mapewa amakokera kumbuyo ndi pansi.
• Gwirani cholembera cholemera mapaundi 5 mdzanja lililonse, mitengo ya kanjedza ikuyang'anizana, patsogolo m'chiuno.
• Kusungitsa torso, kwezani manja mbali mpaka pansi pamapewa.
• Pepani pang'ono kuti muyambe malo.
• Chitani 15 kubwereza.

Triceps Kickback

• Gwirani ma dumbbells olemera mapaundi 5 m'dzanja lililonse, imani ndi mapazi motalikirana ndi mapewa.
• Kuyika maondo atawerama, kudalira kuchokera m'chiwuno mpaka torso ikufanana kwambiri mpaka pansi ndikukweza magoli mbali, mikono idapindika madigiri 90 kotero mikono yake imangoyang'ana pansi.
• Kusunga mikono yakumtunda, yongolani manja pang'onopang'ono kumbuyo kwanu (osatseka zigongono).
• Kutsitsa zolemera pansi / thupi lanu kachiwiri. (Izi ndi chimodzi mwazochita 9 za triceps-toning zomwe mphunzitsi wina walumbirira zomwe mukufuna pamoyo wanu.)
• Chitani 15 kubwereza.

Body Toning Exercise Superset 5

Onetsani Zolemba Pachifuwa

• Sinthani pad ya benchi yokhazikika kotero ili pafupifupi ngodya ya 45-degree.
• Gona chafufumimba pa benchi wopendekera wogwirizira mabelu 10-mapaipi mdzanja lililonse, mikono yowongoka koma yosatseka, manja wokulirapo pang'ono kuposa mapewa, ndi mitengo ya kanjedza ikuyang'ana kutsogolo.
• Mabelu ochepera kumapeto kwa chifuwa mpaka zigoli zikapinda ma digiri 90, kenako dinani kuti muyambe.
• Chitani 15 kubwereza.

Mfundo yochitira masewera olimbitsa thupi: Gona pa mpira wosasunthika wopendekeka kumbuyo kwa madigiri 45 ngati mulibe benchi yolowera kapena mukumaliza ngati masewera olimbitsa thupi kunyumba. (Zogwirizana: Stock On This Home Affordable Gym Equipment to Complete any At Sweat Sesh)

Mzere Wopindika

• Pogwira cholembera cholemera mapaundi 10 m'dzanja lililonse, imani ndi mapazi kutalikirana paphewa.
• Maondo opindika, kutsamira kuchokera m'chiuno mpaka chiuno chikhale chofanana ndi pansi ndikutambasula manja pansi molunjika pansi pa chifuwa.
• Jambulani ma dumbbells kulowera kwanu pafupi ndi batani lakumimba, kenako ndikutsika kuti muyambe.
• Chitani 15 kubwereza.

Onaninso za