Malizitsani kulimbitsa thupi kwa mphindi 20 kuti mukhale ndi minofu yambiri

Zamkati

• Musanayambe
• Zochita pachifuwa ndi mikono
• 1. Kupindika kwachikhalidwe
• 2.Kukhazikika kokhazikika
• Zochita zolimbitsa thupi
• 1. Msuzi wachikhalidwe
• 2. Malo amodzi okhazikika
• Zochita za miyendo
• 1. Maulalo Ophatikizana
• 2. Malo amodzi okhazikika
• Zochita zolimbitsa thupi
• 1. Triceps ndi mpando
• 2. Makhalidwe okhazikika
• Zochita za Ng'ombe
• 1. Kukwera kwa ng'ombe
• 2. Ng'ombe yokhazikika
• Zochita pamimba
• 1. Mimba yokhudza phazi
• 2. Kukhazikika kokhazikika
• Zochita zam'mimba zofananira
• 1. Mbali yolowera mmwamba ndi pansi
• 2. Malo amodzi bolodi
• Zochita Zobwerera
• 1. Superman udindo
• 2. Malo amodzi superman

Pofuna kulimbitsa minofu, dongosolo la mphindi 20 lophunzitsira liyenera kuchitika kawiri pamlungu mwamphamvu, chifukwa ndizotheka kugwira ntchito yamagulu angapo amisempha ndikukonda minofu. Maphunziro amtunduwu ndi njira yosangalatsa nthawi yomwe munthuyo alibe nthawi yochulukirapo, komanso safuna kusiya maphunziro.

Ndondomeko yophunzitsira anthu omwe akufuna kupeza minofu imatha kuchitika kunyumba, chifukwa masewera olimbitsa thupi amangogwiritsa ntchito kulemera kwa thupi lokha, ndipo sikofunikira kugwiritsa ntchito zida zolimbitsa thupi. Dongosolo ili limasakanikirana ndi mitundu iwiri ya mayendedwe, omwe amakhala otakataka, omwe amalola kuwonjezeka kwakukulu kwa minofu, ndi isometric, yomwe ili yabwino kuthandiza kuthandizira.

Komabe, kuti mukhale ndi zotsatira zomwe mukufuna, kuwonjezera pakuchita maphunziro mosalekeza komanso pafupipafupi, ndikofunikira kuti munthuyo azidya zakudya zopatsa thanzi komanso molingana ndi cholinga chake, kukhala wofunikira kudya ma calories ambiri kuposa omwe amawononga, kudya mafuta abwino amachulukitsa kuchuluka kwa mapuloteni omwe amalowetsedwa masana. Onani zomwe mungadye kuti mukhale ndi minofu yambiri.

Musanayambe

Musanayambe kuchita maphunzirowa, ndikofunikira kuti muchepetse chiopsezo chovulala ndikufulumizitsa kagayidwe kake, kuphatikiza pakulimbikitsa mawonekedwe ndi kukana kumaliza maphunzirowa. Chifukwa chake, kuti mutenthe, mutha kulumpha chingwe, kuthamanga pomwepo kapena kulumpha ma jacks, mwachitsanzo, kwa masekondi pafupifupi 30 mpaka 1 miniti.

Kuphatikiza apo, ndikofunikira kukumbukira kuti zochitika m'dongosololi ziyenera kuchitika kawiri pamasekondi 30 ndipo zina zonse zikhale masekondi 15. Pakati pa gulu lililonse lazolimbitsa thupi, nthawi yotsalayi iyeneranso kukhala masekondi 15, kupatula zochitika zolimbitsa thupi, pomwe nthawi yotsala iyenera kukhala masekondi 30 kuti minyewa izichira.

Dongosolo lophunzitsira kwa mphindi 20 la hypertrophy lingathe kuchitidwa ndi abambo ndi amai, chifukwa mphamvu ndi zovuta za masewera olimbitsa thupi zitha kusintha kusintha momwe aliyense alili.

Zochita pachifuwa ndi mikono

1. Kupindika kwachikhalidwe

Chitani zokankhira zachikhalidwe kwa masekondi 30, ndikusanjika manja anu m'lifupi ndikukhala pansi mpaka mutakhazikika ndi 90g ndi chigongono. Munthawi ya ntchitoyi ndikofunikira kwambiri kusunga m'mimba mwanjira kuti msana uzilumikizana nthawi zonse, kupewa kuvulala.

Ngati zolimbitsa thupi ndizovuta pachiyambi, yesetsani kukankhira ndi mawondo anu pansi, izi zimathandizira kufupikitsa bolodi la thupi ndikuchepetsa kulemera pachifuwa ndi mikono.

2.Kukhazikika kokhazikika

Bwerezani zolimbitsa thupi zam'mbuyomu, koma nthawi ino pitani pansi ndikunyamula malowo ndi chigongono pa 90º masekondi 30. Apanso, ngati zolimbitsa thupi ndizovuta kwambiri, mutha kuzichita mwa kuyika maondo anu pansi kuti muchepetse kunenepa.

Chitani mndandanda wowonjezera umodzi ndi kupindika kwachikhalidwe komanso kokhazikika kenako ndikusinthana ndi masewera olimbitsa thupi.

Zochita zolimbitsa thupi

1. Msuzi wachikhalidwe

Yambani pochita squat wachikhalidwe, koma bwererani ndikubwereza kwa masekondi pafupifupi 30. Kuchita izi ndikofunikira kuti mukhale ndi mawonekedwe abwino kuti mugwiritse ntchito minofu yolondola ndikupewa kuvulala. Onani momwe mungapangire squats molondola.

Ngati mukufuna kuwonjezera kulimbitsa thupi, mutha kuchita squat ndi mwendo umodzi wokha, ndikusintha mwendo mukubwereza kwachiwiri kwa ntchitoyi.

2. Malo amodzi okhazikika

Chitani squat, koma nthawi ino, m'malo mokwera ndi kutsika, khalani pansi ndi mawondo anu ndikupanga mawonekedwe a 90º pansi ndi msana wanu wowongoka. Gwiritsani ntchitoyi kwa masekondi 30 kenako pumulani kwa masekondi 15 poyendetsa miyendo yanu kuti muchepetse ululu.

Bweretsani ma squat achikhalidwe amodzi ndi ma squat amodzi musanapitilize zolimbitsa mwendo.

Zochita za miyendo

1. Maulalo Ophatikizana

Kuti muchite izi, imirirani kenako pitani patsogolo mpaka ntchafu yanu ikufanana pansi ndipo bondo lanu lakhazikika mbali ya 90º, kenako mubwerere poyambira ndikusintha miyendo, ndikusintha miyendo yanu kwa masekondi 30.

2. Malo amodzi okhazikika

Chitani zolumikizira ndi mwendo wanu wakumanja kutsogolo ndikugwirizira izi kwa masekondi 30. Pakubwereza kwachiwiri kwa masewerawa, sinthani miyendo ndikuchita izi ndi mwendo wakumanzere kutsogolo.

Musaiwale kubwereza masewerawa kachiwirinso, ndikupanga mapapu ena osunthika ndi mwendo wamanzere musanapite ku ma triceps.

Zochita zolimbitsa thupi

1. Triceps ndi mpando

Ichi ndi chochita chokhacho mu pulani chomwe chimafunikira zida zowonjezera. Kuti muchite izi, ikani mpando kapena tebulo lokhazikika pambali pake ndikuyika manja anu m'mphepete mwa mpando kapena tebulo. Tambasulani miyendo yanu ndikukhala pang'onopang'ono mpaka pansi, mpaka mutakhazikika mbali 90º ndi zigongono, ndikubwerera mmbuyo, osakhudza pansi, koma ndi mphamvu ya ma triceps anu. Bwerezani zochitikazo kwa masekondi 30.

Ngati zolimbitsa thupi ndizovuta kwambiri, yesetsani kuyika mapazi anu pafupi, osatambasula miyendo yanu, chifukwa izi zimachepetsa kulemera komwe muyenera kukweza ndi minofu.

2. Makhalidwe okhazikika

Chitani zolimbitsa thupi kachiwiri, koma mukatsika, gwirani masekondi 20 mpaka 30, ndikumangobwerera pambuyo pa nthawi imeneyo, kuti mupumule.

Ntchitoyi ndi yabwino kwambiri polimbitsa minofu ndipo, chifukwa chake, imatha kuyambitsa moto. Ngati zikupweteka kwambiri, yesani kugwada.

Bwerezani zochitika ziwirizi kachiwiri ndipo, pamapeto pake, pumulani mphindi 30 musanapite kukachita masewera a ng'ombe. Ngati simukumwa madzi mukuchita masewera olimbitsa thupi, tengani mwayi kuti mumwe madzi ndikupezanso mphamvu.

Zochita za Ng'ombe

1. Kukwera kwa ng'ombe

Imirirani ndikukweza mapazi anu mpaka zala zanu zili pansi ndipo miyendo yanu ili yolunjika, kenako mubwerere pansi, koma musakhudze chidendene chanu pansi, ndikukwereranso. Chitani izi kwa masekondi 30.

Kuti muwonjezere kulimbitsa thupi, chitani ndi phazi limodzi lokha pansi ndikusintha phazi lanu mobwerezabwereza.

2. Ng'ombe yokhazikika

Bwerezani zochitika zam'mbuyomu koma sungani malowo phazi litakwezedwa, kwa masekondi 20 mpaka 30. Ngati mukuchita zolimbitsa thupi mwamphamvu kwambiri, muyenera kusinthanso mobwerezabwereza.

Chitani masewera olimbitsa thupi awiriwa musanapumule masekondi 15 ndikusunthira kuzolimbitsa m'mimba.

Zochita pamimba

1. Mimba yokhudza phazi

Gona pansi ndikukweza miyendo yanu molunjika momwe mungathere, kenako kwezani msana wanu pansi ndipo, ndi manja anu owongoka, yesetsani kufikira ndi dzanja lanu pafupi ndi phazi lanu momwe mungathere. Gwiritsaninso msana pansi, koma osatsitsa miyendo yanu, ndikubwereza kwa masekondi 30.

Ngati ntchitoyi ndi yovuta kwambiri, yambani pochita miyambo, kukweza msana wanu pansi ndikusunga mapazi anu pansi.

2. Kukhazikika kokhazikika

Bwerezani mayendedwe azolimbitsa thupi zam'mbuyomu, koma khalani pamalo pomwe msana wanu wakwezedwa ndipo manja anu ali pafupi ndi mapazi anu, kwa masekondi 30 kapena mpaka simungathe kuzitenganso.

Chitani masewerowa mobwerezabwereza musanapite kumbali yam'mimba.

Zochita zam'mimba zofananira

1. Mbali yolowera mmwamba ndi pansi

Gona mbali yanu ndikukweza thupi lanu likungokhudzika dzanja lanu ndi mapazi anu pansi. Sungani thupi lanu molunjika ndikutsitsa ndikukweza mchiuno mwanu pang'ono, koma osakhudza matako anu pansi. Bwerezani gululi kwa masekondi 30.

Ngati mukuona kuti zolimbitsa thupi ndizovuta kwambiri, khalani m'mbali mwa mawondo anu pansi.

2. Malo amodzi bolodi

Bwerezani zolimbitsa thupi zam'mbuyomu, koma m'malo mopita pansi ndikukweza m'chiuno, gwirani malowo kwa masekondi 30 osagwetsa m'chiuno.

Musaiwale kubwereza mndandandawu kachiwiri, koma sinthani mbali kuti mugwiritse ntchito minofu mbali ina yam'mimba, mukubwereza kwachiwiri. Kenako pumulani kwa masekondi 15 ndikupita kumapeto.

Zochita Zobwerera

1. Superman udindo

Kuti muchite izi, mugone pansi miyendo ndi manja anu atawongoka, kenako kwezani miyendo yanu ndi mikono yanu pang'ono ndikubwerera pansi. Bwerezani zochitikazo kwa masekondi 30.

2. Malo amodzi superman

Bwerezani zochitika zam'mbuyomu, koma khalani pamalo pomwe mikono ndi miyendo yanu yakwezeka pansi, monga zikuwonetsedwa pachithunzichi, kwa masekondi 30.

Musanamalize dongosolo, mubwereze machitidwe awiriwa kenako ndikutambasula kuti mupewe kuwonongeka kwa minofu. Nazi zina zomwe mungachite mutaphunzitsidwa.

Kuti muwonjezere kukula kwa minofu, phunzirani zomwe muyenera kudya, musanaphunzitsidwe, nthawi yayitali komanso pambuyo popereka mphamvu ndi mapuloteni muvidiyo yotsatirayi: