Cardio ndi zolemera kuti tithandizire underarms

Zamkati

• 1. Kukwapula
• Zosintha
• 2. Mphaka-ng'ombe
• 3. Galu woyang'ana pansi
• 4. Triceps atolankhani
• 5. Kukulitsa kwa triceps
• 6. Makina osindikizira pachifuwa
• 7. Kupindika kwa Bicep
• 8. Kuviika benchi
• 9. Kuponderezedwa kwa triceps
• 10. Anakhala pansi
• Chingwe pulldown makina
• Row makina
• Malangizo pakuchita zolimbitsa thupi
• Malangizo pakuchita masewera olimbitsa thupi
• Kutenga
• 3 HIIT Isunthira Kulimbitsa Zida

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kusintha mikono yanu yakumtunda komanso malo ozungulira m'khwapa mwanu mwazolimbitsa thupi kumalimbitsa minofu yanu. Koma kutaya mafuta am'munsi sikuyenera kungokhala kukweza kulemera kwake.

Pali malingaliro olakwika akuti mutha kuchepetsa mafuta m'mbali imodzi yokha ya thupi lanu nthawi imodzi. Lingaliro limeneli nthawi zambiri limatchedwa "kuchepetsa malo."

Kafukufuku wambiri apeza kuti njirayi siyothandiza. Mwachitsanzo, mwa anthu 104 adapeza kuti pulogalamu yophunzitsira kukana kwamasabata 12 yomwe imayang'ana kwambiri pamikono idachulukitsa kuchepa kwamafuta, osakhudza kwenikweni malowo.

Njira yothandiza kwambiri ndikuyang'ana pakuchepetsa thupi. Mutha kuchita izi pophatikiza zochitika zamtima ndi zamphamvu muzochita zanu.

Nazi masewera 10 omwe amayang'ana kumtunda, kumbuyo, chifuwa, ndi mapewa. Mutha kuwaphatikiza ndi zochitika zina, kuphatikiza zochitika za Cardio, pulogalamu yonse yochita masewera olimbitsa thupi. Zina mwazochita izi sizifuna zida, pomwe zina zimagwiritsa ntchito zida zochepa.

1. Kukwapula

Ntchitoyi imagwira ntchito minofu yambiri nthawi imodzi, kuphatikiza yomwe ili mmanja mwanu, m'mapewa, ndi pachifuwa.

1. Yambani pansi. Ikani manja anu kuti akhale okulirapo pang'ono kuposa mapewa anu.
2. Ikani mutu wanu kuti muwone molunjika.
3. Onjezerani mapazi anu kumbuyo kwanu kuti mukhale pamapazi anu.
4. Gwiritsani ntchito mikono yanu kutsitsa thupi lanu pansi ndikubwerera.
5. Bwerezani kangapo.

Zosintha

Mutha kupanga pushup yosinthidwa mwa kugwada pansi m'malo mwa zala zanu zazing'ono kapena poyimilira molimbana ndi khoma.

2. Mphaka-ng'ombe

Uwu ndi malo a yoga omwe amatalikitsa thupi lanu ndikukhazikika kumbuyo ndi pachifuwa.

Zotsatira: mphasa wa yoga

1. Fikani pamiyendo yonse inayi pa mphasa wa yoga. Manja anu akuyenera kukhala olundika pansi pamapewa anu ndipo mawondo anu ayenera kukhala pansi pa ntchafu zanu.
2. Tulutsani mpweya ndikuwonjezera msana wanu mumtambo. Mutu wanu uyenera kumira kuti mugwirizane ndi msana wanu.
3. Kenako lembani mpweya ndikutsitsa mkatikati mwanu pamene "mukukweza" chifuwa chanu m'mwamba, ndi msana wanu ndi m'mimba mopindika poyang'ana pansi (pomwe pali ng'ombe).
4. Yendani pakati pa malo onsewa mukamapumira kwambiri, kenako ndikutuluka.
5. Bwerezani kangapo.

3. Galu woyang'ana pansi

Galu woyang'ana pansi ndi yoga yemwe amayang'ana mikono, msana, matako, chiuno, ndi miyendo yanu.

Zotsatira: mphasa wa yoga, thaulo

1. Yambani pakati pa mphasa, mutagwada.
2. Kenako ikani manja anu patsogolo panu pamphasa, mulifupi paphewa, ndikusunthira m'manja ndi mawondo (oyambiranso ng'ombe yamphaka).
3. Kudzimangirira m'manja, yongolani miyendo yanu kuti mutsegulire pang'onopang'ono m'chiuno.
4. Gwirizanitsani mapazi anu ndi kutambasula zala zanu kuti zikuthandizeni kukhala okhazikika. Lolani kulemera kwanu kuti mubwererenso m'chiuno mwanu ndi miyendo, komanso m'manja mwanu.
5. Mutu wanu uyenera kulumikizana ndi msana wanu wowongoka. Mudzakhala munthawi yayitali.
6. Gwirani malowa kwa mphindi zochepa ngati mungathe ndipo pang'onopang'ono muchoke pamalowo posintha mayendedwe omwe adapanga galu woyang'ana pansi.

Mutha kumva kuti manja anu akuyenda pang'onopang'ono mukamakankha mateti anu a yoga. Ngati thukuta m'manja mwanu limathandizira, kukhala ndi thaulo yaying'ono pafupi kungakuthandizeni.

4. Triceps atolankhani

Ma triceps ndi minofu kumtunda. Mutha kuyankhula minofu iyi m'njira zingapo. Imodzi kudzera kudzera mu makina a triceps.

Muyenera kulemera ndi dzanja kapena china chosavuta ngati nyemba nyemba kuti muchite izi.

Zotsatira: zolemera zokwanira m'dzanja lanu

1. Pogwira cholemera mdzanja lililonse, khalani pampando ndikukweza manja anu pamwamba pamutu panu.
2. Bwerani m'zigongono kuti mubweretse kulemera kumbuyo kwa mutu wanu momwe mayendedwe anu amakulolani.
3. Kwezani zolemera kumbuyo kwanu.

Yambani pakupanga magawo awiri obwereza khumi mpaka khumi ndi asanu. Pumulani kwa masekondi pafupifupi 10 pakati pa seti.

5. Kukulitsa kwa triceps

Ntchitoyi ndi yofanana ndi makina a triceps, koma mumachita pansi kapena pa benchi.

Zotsatira: masewera olimbitsa thupi kapena benchi yolemera, zolemera zaulere

1. Ugone kumbuyo kwako ndikunyamula cholemera chaulere. Gwirani pamwamba pamapewa anu, pambali pamutu panu. Pindani pa chigongono kuti dzanja lanu likhale madigiri 90 ndipo chigongono chanu chiloza kudenga.
2. Lonjezani kulemera kwa dzanja lanu mpaka kudenga mpaka mkono wanu uli wolunjika.
3. Kenaka mubwezeretseni pang'onopang'ono. Chitani izi kangapo ndikubwereza mkono wanu wina.

Mutha kugwira dzanja limodzi nthawi imodzi kapena kusuntha ndi manja awiri nthawi imodzi.

6. Makina osindikizira pachifuwa

Ntchitoyi imagwira ntchito mikono, chifuwa, ndi mapewa. Mukufuna benchi yolimbitsa thupi ndi zolemera zina zomwe zikugwirizana mmanja mwanu kuti muchite izi.

Zotsatira: benchi yolimbitsa thupi, zolemera zaulere

1. Gona chagada pabenchi.
2. Pogwira zolemera zaulere, tengani zigongono zanu komwe kuli thupi lanu pabenchi (osatsika). Manja anu apamwamba azikhala chimodzimodzi ndi thupi lanu lonse pomwe mikono yakumunsi iziyang'ana kumtunda.
3. Pepani mikono yanu ndikubweretsa zolemera mpaka mkono wanu utawongoka. Ositseka zigongono zanu.
4. Bweretsani zolemerazo pamalo oyambayo ndi manja anu opindika ndikubwereza.

7. Kupindika kwa Bicep

Kuchita izi kumatha kukhala pansi kapena kuyimirira ndi zolemera zaulere. Palinso makina a bicep curl m'malo ambiri olimbitsa thupi, koma malowa sangakulolezeni mayendedwe achilengedwe kwambiri.

Zotsatira: zolemera zaulere

1. Imirirani ndikugwira cholemera chaulere m'manja monse mutatambasula manja anu pansi.
2. Pepani m'zigongono ndikubweretsa zolemera pamapewa anu.
3. Tulutsani malowa ndikubwezeretsani zolemera pansi.
4. Sungani zigongono ndi malumikizano anu munthawi yonse yochita. Bwerezani.

8. Kuviika benchi

Kuchita izi kumatha kuchitika pafupifupi kulikonse, kuyambira pamphepete mwa sofa yanu kupita ku benchi yolimbitsa thupi ku malo ochitira masewera olimbitsa thupi.

Zotsatira: benchi yolimbitsa thupi, mpando, kapena pamwamba

1. Khalani pa benchi ndikuyika manja anu pabenchi pafupi ndi chiuno chanu.
2. Gwirani m'mphepete mwa benchi ndi manja anu pabenchi ndi zala zanu pamphepete mwake.
3. Chotsani thupi lanu pa benchi mawondo anu atapinda komanso miyendo pamodzi.
4. Chepetsani thupi lanu pansi mwa kupinda mikono mpaka mikono yakumtunda ikufanana ndi pansi.
5. Gwiritsani ntchito mikono yanu kuti mubwerere pang'onopang'ono kuchokera pamalo amenewa ndikubwereza.

9. Kuponderezedwa kwa triceps

Zotsatira: Chingwe cholumikizira chingwe kapena cholimba

1. Poyang'anizana ndi makina achingwe kapena komwe muli ndi chitetezo chotsutsana, imirirani molunjika ndi mawondo anu mutapindika pang'ono.
2. Gwirani chingwe kapena gulu lotsutsa pamalo ake apamwamba.
3. Kokani chingwe kapena bwaloli pansi ndi zigongono m'mbali mwanu. Muyenera kukoka chingwe mpaka mikono yanu italitali.
4. Bwererani pamalo oyambira. Ndiye kubwereza.

10. Anakhala pansi

Chingwe pulldown makina

Zochita izi zimaphatikizapo makina a pulley ndipo amagwiritsa ntchito msana ndi mikono yanu.

1. Khalani pamakina azingwe ndikunyamula pulley ndi mikono yayitali.
2. Bweretsani chingwecho mthupi lanu ndi zigongono zanu zikuyenda m'mbali mwa thupi lanu mpaka manja anu afike pachifuwa.
3. Imani pang'ono kenako ndikubwezeretsanso mikono pamalo ake oyambirira.
4. Bwerezani.

Row makina

Kuti muphatikize Cardio ndi kayendedwe ka kupalasa, yesani kugwiritsa ntchito makina oyimira. Izi ndizofala m'malo ochitira masewera olimbitsa thupi ndipo zitha kukhala zabwino kunyumba popeza zimakhala ndi malo ochepa opangira makina olimbitsira thupi.

Mutha kugulira makina ophatikizika apaintaneti.

Malangizo pakuchita zolimbitsa thupi

Kulimbitsa mphamvu kumaphatikizapo thupi lanu lonse. Muyenera kuyang'ana minofu yayikulu poyamba chifukwa izi zidzakuthandizani kuwotcha mafuta ambiri pakapita nthawi.

Ngakhale kuchita masewera olimbitsa thupi ndikofunikanso polimbitsa thupi lanu ndikumanga nyonga, chitani izi pambuyo pa kulimbitsa thupi kwanu ngati mutha mphamvu ndipo simungathe kuzifikira.

Zochita zolimbitsa thupi zitha kuphatikizira zomwe zimangofunika thupi lanu, monga pushups, situps, squats, ndi matabwa. Mwinanso mungafune kugwiritsa ntchito zida monga zolemera komanso magulu olimbirana pophunzitsa mphamvu.

Njira ina ndikuyesera yoga. Imayang'ana pakulimbitsa mphamvu mthupi lanu lonse, ndipo zomwe mukufuna ndi mphasa.

Simuyenera kuchita maphunziro a mphamvu zoposa masiku ochepa pa sabata. Izi zipatsa minofu yanu nthawi kuti achire.

Malangizo pakuchita masewera olimbitsa thupi

Njira yothandiza kwambiri yolunjika mafuta am'munsi ndikuchepetsa kuchuluka kwamafuta mthupi lanu. Mungathe kuchita izi mwa kukulitsa msinkhu wanu wathanzi.

Ngati muli ndi thanzi labwino, thupi lanu liziwotcha mafuta tsiku lonse. Mosiyana ndi izi, ngati simugwira ntchito kwambiri, thupi lanu liziwotcha mafuta ochepa pakapita nthawi.

Kuchita masewera olimbitsa thupi kumapangitsa kuti thupi lanu lizisuntha kwa nthawi yayitali. Zochita izi zimayang'ana kupirira kwanu ndikuwonjezera kugunda kwa mtima wanu. Amatha kuchita masewera olimbitsa thupi pang'ono mpaka pang'ono.

Zitsanzo za machitidwe amtima ndi awa:

• kuyenda (onjezerani mwamphamvu poyenda phiri)
• kuthamanga
• kupalasa njinga
• kusambira
• kuvina
• kusewera masewera monga basketball, tenisi, ndi mpira

Kuchita masewera olimbitsa thupi pafupipafupi ndi masewera olimbitsa mtima komanso mphamvu kumatha kuchepetsa mafuta m'thupi.

Muyenera kuchita masewera olimbitsa thupi osachepera sabata, malinga ndi Dipatimenti ya Zaumoyo ku United States.

Muyenera kuwonjezera nthawi ino sabata kuti muwonjeze kutayika kwamafuta. Dipatimenti ya Zaumoyo ndi Zantchito ku United States ikulimbikitsanso kuchita zolimbitsa thupi sabata iliyonse.

Kutenga

Chakudya chopatsa thanzi komanso kuchita masewera olimbitsa thupi pafupipafupi komwe kumakhudza zochitika zamtima ndi mphamvu kumakuthandizani kuchepetsa mafuta am'munsi pochepetsa mafuta amthupi. Kulimbitsa kamvekedwe ndi kulimbitsa mikono yakumtunda, kumbuyo, chifuwa, ndi mapewa kudzathandiza kujambula malowo.

3 HIIT Isunthira Kulimbitsa Zida