Mlembi: Monica Porter
Tsiku La Chilengedwe: 15 Kuguba 2021
Sinthani Tsiku: 13 Febuluwale 2025
Anonim
20 Yoyenda Kuti Ikhale Olimba M'masabata awiri - Thanzi
20 Yoyenda Kuti Ikhale Olimba M'masabata awiri - Thanzi

Zamkati

Ngati zochita zanu zolimbitsa thupi zikusowa koyambira kapena mukungoyamba kumene osadziwa choti muchite kaye, kukhala ndi dongosolo ndikofunikira.

Tabwera kudzathandiza. Kuchita masewera olimbitsa thupi kwa milungu iwiri kumatha kukupatsani mwayi wopanga zolimbitsa thupi ndi cholinga chowonjezera mphamvu, kusamala, komanso kuyenda.

Chitani zolimbitsa thupi masiku anayi pa sabata ndikupuma kwa tsiku limodzi pakati, ngati zingatheke.

Nayi kachitidwe kanu ka masewera olimbitsa thupi:

  • Kutentha: Musanayambe kuchita masewera olimbitsa thupi, gwiritsani ntchito mphindi 10 mukuyenda mwachangu, kuthamanga, kapena kukwera njinga kuti mtima wanu ukwere. Ndiye kwa mphindi 5-6 chitani zolimba.
  • Kuchita masewera olimbitsa thupi 1-3: Kuyandikira thupi lonse ndikusakanikirana ndi zolimbitsa thupi zakumunsi komanso zapansi kumakulitsa nthawi yanu ndikukuchepetserani. Mangani magawo atatu a zolimbitsa thupi zilizonse, 10-15 imabwereranso iliyonse (monga tawonera pansipa). Pumulani 30-60 sekondi pakati pa seti ndi mphindi 1-2 pakati pa masewera olimbitsa thupi.
  • Zochita 4: Kuphatikiza kwa zolimbitsa thupi zokhudzana ndi Cardio komanso zofunikira zenizeni zimayesa kupirira kwanu. Chitani izi monga dera: Lembani gawo limodzi la masewera olimbitsa thupi kubwerera kumbuyo, kupumula kwa mphindi imodzi, kenako kubwereza kawiri.

Kumapeto kwa masabata awiriwo muyenera kumverera kuti muli olimba, mwamphamvu, komanso mutakwanitsa - - mukuyikadi thukuta. Wokonzeka, khalani, pitani!


Tsiku lochita masewera olimbitsa thupi 1

Malizitsani magawo atatu a masewera olimbitsa thupi musanapite patsogolo.

Magulu

kuchokera ku GIFs zolimbitsa thupi kudzera pa Gfycat

Maseti atatu, ma reps 15

Palibe chomwe chimakhazikika kwambiri kuposa squat, chifukwa chake kukankha zinthu ndi thupi lolemera ndi malo abwino kuyamba. Mukuyenda, onetsetsani kuti mapewa anu abwerera, kuyang'ana kwanu kuli patsogolo, ndipo mawondo anu agwa, osati mkati.

Onetsani makina osindikizira

kudzera pa Gfycat

Maseti atatu, ma reps 10

Mufunika benchi ndi ma dumbbells ena kuti muchite izi. Ngati ndinu oyamba kumene, yambani ndi ma dumbbells a 10- kapena 12-pounds mpaka mutakhala omasuka ndi mayendedwe. Ikani benchi pamtunda wa digirii 30. Gwiritsani ntchito minofu yanu pachifuwa kutsogolera kukulitsa mkono.

Maungini okhala ndi dumbbell

kudzera pa Gfycat

Maseti atatu, ma reps 12 mwendo uliwonse

Kuwonjezera bicep curl ku lunge kumaphatikizapo zovuta, zovuta minofu yanu, ndi kulimbitsa, mwa njira ina. Apanso, ngati ndinu oyamba kumene, yambani ndi zopepuka zopepuka, monga mapaundi 8 kapena 10, mpaka mutadzimva kuti mukuyenda bwino.


Kukoka nkhope

kudzera pa Gfycat

Maseti atatu, ma reps 10

Mukuyang'ana mapewa anu ndi kumbuyo chakumaso, kukoka nkhope kumatha kuwoneka kovuta poyamba, koma mudzamva kutentha nthawi yomweyo. Gwiritsani ntchito gulu lotsutsa lomwe lamangika mpaka pamutu panu kuti mumalize.

Kufikira pansi

kuchokera ku GIFs zolimbitsa thupi kudzera pa Gfycat

Maseti atatu, matepi 12

Kutsiriza kulimbitsa thupi ndi masewera olimbitsa thupi ndi njira yabwino yopitira. Onjezani thabwa yanthawi zonse powonjezerapo pompopu wofikira. Samalani kwambiri kumbuyo kwanu, onetsetsani kuti sikugwedezeka, komanso kuti chiuno chanu chikhalebe pansi.

Tsiku lochita masewera olimbitsa thupi 2

Malizitsani magawo atatu a masewera olimbitsa thupi musanapite patsogolo.

Kusintha kosintha

kuchokera ku GIFs zolimbitsa thupi kudzera pa Gfycat

Maseti atatu, ma reps 12

Kuphatikiza squat ndi cholembera chapamwamba cha dumbbell kumapangitsa kuyenda kosakanikirana, komwe kumagwira ntchito minofu ndi mafupa angapo owonjezera a kalori. Ma dumbbells asanu kapena 8-mapaundi amayenera kugwira bwino ntchito kwa oyamba kumene.

Kwezani mmwamba

kuchokera ku GIFs zolimbitsa thupi kudzera pa Gfycat


Maseti atatu, ma reps 12 mwendo uliwonse

Limbikitsani kukhazikika kwanu ndi kukhazikika kwanu ndikulimbitsa minofu yanu ya mwendo ndikukula. Gwirani cholumikizira m'manja monse kuti mupeze zovuta zina. Pewani zidendene zanu kuti muganizire za zomwe mukuyenda panthawi yonseyi.

Chingwe crossover

kudzera pa Gfycat

Maseti atatu, ma reps 10

Yang'anirani chifuwa chanu ndi chingwe chosanja. Gwiritsani ntchito makina pamakina olimbitsa thupi kapena magulu awiri olimbana nawo. Onetsetsani kuti mukukoka ndi omata anu, osati mikono yanu.

Lunge lateral

kudzera pa Gfycat

Maseti atatu, ma reps 10 mwendo uliwonse

Kuyenda pandege ndikofunikira pakulimbitsa thupi moyenera. Yambirani kukhala kumbuyo mu glutes anu pansi pa gululi kuti mupindule nawo, kuchokera pamawonekedwe olimba ndi kuyenda.

Superman

kudzera pa Gfycat

Maseti atatu, ma reps 10

Ponamizira kuti ndi yosavuta, zolimbitsa thupi zazikuluzikulu ndizofunikira kwambiri, zimagwira ntchito ngati misempha komanso misana yakumbuyo. Pitani pang'onopang'ono komanso kuwongoleredwa momwe mungathere panthawiyi. Ganizirani kaye pang'ono pamwamba.

Tsiku lochita masewera olimbitsa thupi 3

Malizitsani magawo atatu a masewera olimbitsa thupi musanapite patsogolo.

Gawo loyambira

kudzera pa Gfycat

Maseti atatu, masitepe 10 njira iliyonse

Gawo loyenda bwino ndilothandiza kuti mutenthe m'chiuno musanachite masewera olimbitsa thupi, komanso limalimbikitsanso minofu imeneyo. Kutsika komwe mumakhala pansi kumakhala kovuta kwambiri.

Mzere

kudzera pa Gfycat

Maseti atatu, ma reps 12

Kulimbitsa minofu yanu yakumbuyo ndikofunikira kuti mukhale okhazikika komanso osangalala ndi moyo watsiku ndi tsiku. Gwiritsani ntchito gulu lotsutsa monga likuwonetsera apa. Dumbbells amathanso kugwira ntchito.

Lunge

kudzera pa Gfycat

Maseti atatu, ma reps 12 mwendo uliwonse

Lembani njira yanu kumapazi olimba. Kulemera kokha kwa thupi kumafunikira. Pitani patsogolo kuti miyendo yanu ipange katatu ndi nthaka ndikutsikira pansi.

Zoyambitsa mwendo

kuchokera ku GIFs zolimbitsa thupi kudzera pa Gfycat

Maseti atatu, ma reps 12 mwendo uliwonse

Limbitsani m'chiuno mwanu ndi zotumphukira ndi zopepuka. Pitani pang'onopang'ono, kwezani mwendo wanu kutali ndi nthaka momwe ungapitirire mukasunga chiuno chanu pansi.

Mapulani

kudzera pa Gfycat

3 sets mpaka kulephera

Pulogalamuyo imagwiritsa ntchito minofu yambiri mthupi lanu, osati abs yanu yokha, yomwe imapangitsa kuti mukhale zolimbitsa thupi moyenera monga momwe mumakhalira. Phata lanu liyenera kukhala lolimba komanso lokhazikika pamalingaliro awa. Samalani kuti mapewa anu alinso pansi ndi kumbuyo ndipo khosi lanu sililowerera ndale.

Tsiku lochita masewera olimbitsa thupi 4

Malizitsani kulimbitsa thupi uku ngati dera: Malizitsani ma jacks olumpha 1, kenako pita pomwe pali njinga, ndi zina zambiri, mpaka mutamaliza masewera onse asanu. Kenako pumulani ndikubwereza dera kawiri.

Kudumphadumpha

kudzera pa Gfycat

Mphindi 1

Zachikale koma zothandiza, kulumpha ma jacks kukupangitsani kuyenda. Ngati kulumpha kuli kochuluka, ingodinani mapazi anu mmodzimmodzi m'malo mwake.

Njinga yamoto

kuchokera ku GIFs zolimbitsa thupi kudzera pa Gfycat

Kubwereza 20

Mwa kusunga mutu wanu, khosi, ndi kumtunda kwanu kukukweza pansi panthawiyi, abambo anu amakhala otanganidwa nthawi yonseyi. Onetsetsani kuti chibwano chanu sichikhala chosasunthika. Ganizirani za kupindika kwa torso kuti muwone zomwe mukukumana nazo.

Squat akudumpha

kudzera pa Gfycat

Kubwereza 10-12

Kudumpha kwa squat ndikulimba kwambiri, koma amakhala ndi mphotho yayikulu. Ganizirani za kuphulika m'mwamba kupyola mipira ya mapazi anu, kulumpha mmwamba momwe mungathere, kenako ndikufika pang'onopang'ono pamiyendo ya mapazi anu. Samalani ndi izi ngati muli ndivulala m'munsi kapena zovuta zamagulu.

Mlatho waulemerero wokhala ndi gulu

kudzera pa Gfycat

Kubwereza 15

Kukwaniritsa mlatho wokhala ndi bande pamwamba pamondo panu kumawonjezeranso mavuto ena, omwe amafunikira kutsegulira minofu yambiri m'chiuno mwanu. Finyani ma glute anu ndikuyika pansi pakhosi lanu pamwamba.

Wokwera phiri

kudzera pa Gfycat

Kubwereza 20

Core ndi cardio m'modzi, okwera mapiri amafuna mphamvu ndi chipiriro. Nyamulani liwiro mukadzakhazikika mawonekedwe anu.

Kodi muyenera kupumula kangati?

Kwa oyamba kumene, tsiku limodzi lopuma kwathunthu lidzakhala labwino kuchira. Masiku ena awiriwo mutha kuyenda kapena kuyenda pang'ono.

Apatseni milungu iwiri ndikubwera mwamphamvu ndi chizolowezi ichi. Kwa anthu omwe ali patchuthi kapena kutali ndi masewera olimbitsa thupi kwakanthawi, izi zimatha kuchitika mosavuta ndi zida zomwe mutha kunyamula m'thumba lanu. (Kuti mutenge m'malo mwa dumbbell, ganizirani mabotolo amadzi ndi mchenga.)

Ganizirani pakupanga kuyenda kulikonse, kukhazikitsa kulumikizana kwam'maganizo. Thupi lanu likukuthokozani posankha kusuntha!

Nicole Davis ndi wolemba waku Boston, wophunzitsa za ACE, komanso wokonda zaumoyo yemwe amagwira ntchito yothandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Malingaliro ake ndikuti muphatikize ma curve anu ndikupanga zoyenera - zilizonse zomwe zingakhale! Adawonetsedwa m'magazini ya Oxygen "Future of Fitness" m'magazini ya June 2016. Mutsatireni pa Instagram.

Zolemba Zaposachedwa

Kutulutsa ubongo
Mankhwala

Kutulutsa ubongo

Herniation wamaubongo ndiku untha kwa minofu yaubongo kuchoka pamalo amodzi muubongo kupita ku wina kudzera m'makola ndi mipata yo iyana iyana.Herniation yaubongo imachitika pomwe china chake mkat...
Mankhwala osokoneza bongo a Methadone
Mankhwala

Mankhwala osokoneza bongo a Methadone

Methadone ndi mankhwala opha ululu kwambiri. Amagwirit idwan o ntchito kuthana ndi vuto la heroin. Mankhwala o okoneza bongo a Methadone amapezeka ngati wina mwangozi kapena mwadala atenga mankhwala o...