Zochita Zazikulu Zazikulu Zazaka 10 za Akazi

Zamkati

• Kuyambapo
• Kutenthetsani poyamba
• Zolimbitsa thupi
• 1. Dumbbell zopindika
• 2. Zovuta pamasewera
• 3. Triceps kuviika
• 3 HIIT Isunthira Kulimbitsa Zida
• Zochita zammbuyo
• 4. Kukaniza gulu kukoka
• 5. Mzere wa dumbbell wa mikono iwiri
• 6. Angelo akumakoma
• Zochita pachifuwa
• 7. Makina osindikizira pachifuwa
• 8. Anthu okwera mapiri
• Kuchita masewera olimbitsa thupi
• 9. Dumbbell kutsogolo kwezani
• 10. Deltoid kwezani
• Malangizo a chitetezo
• Mfundo yofunika

Kukaniza kuphunzira, komwe kumadziwikanso kuti kulimbitsa mphamvu, ndichofunikira pazochita zilizonse zolimbitsa thupi, makamaka m'thupi lanu. Ndipo, ngakhale anthu ena angakuuzeni, sizingakupatseni minofu yayikulu, yayikulu kwambiri, yolimba.

M'malo mwake, kulimbitsa minofu mmanja mwanu, msana, chifuwa, ndi mapewa ndikofunikira kuti thupi lanu likhale lolimba ndikupatsanso minofu yanu tanthauzo. Ngati ndinu mkazi, maubwino ophunzitsidwa mphamvu amapitilira kupitirira matani amtundu wofotokozedwa.

Malinga ndi a Rebekah Miller, MS, CSCS, NASM-CPT, woyambitsa Iron Fit Performance, kulimbitsa mphamvu m'thupi lanu kumtunda sikuti kumangopangitsa kugwira ntchito tsiku ndi tsiku kukhala kosavuta kuchita, komanso kumathandizanso kuthana ndi kufooka kwa mafupa ndikuthandizira kukhazikika.

Ndipo gawo labwino kwambiri? Mutha kuchita masewera olimbitsa thupi kunyumba kwanu. Pofuna kukuthandizani kuti muyambe kugwedeza thupi lanu lakumwamba, tapanga zochitika zabwino kwambiri zomwe mungachite kulikonse, nthawi iliyonse, ndi zida zoyambira zokha.

Kuyambapo

Mphamvu zophunzitsira kunyumba ndizosavuta. Zida zomwe mukufuna zikuphatikiza:

• masewera olimbitsa thupi
• magulu angapo olimbana ndi mphamvu zosiyanasiyana
• magulu awiri kapena atatu azinthu zopanda pake zolemera zosiyana

Kutenthetsani poyamba

Njira yosavuta komanso yothandiza kwambiri yokonzekeretsa thupi lanu kuti muzichita masewera olimbitsa thupi ndikutentha koyamba pochita masewera olimbitsa thupi omwe amachulukitsa magazi anu ndikulunjika minofu yomwe mukugwira.

Pochita masewera olimbitsa thupi kumtunda, izi zitha kutanthauza kupanga kuzungulira kwa mikono, makina amphepo, kusinthasintha mikono, ndi kuzungulira kwa msana. Komanso, kuyendetsa kayendedwe kabwino ka mtima monga kuyenda kapena kuthamanga m'malo kungalimbikitse kugunda kwa mtima wanu ndikupangitsa magazi anu kuyenda.

Malinga ndi American Council on Exercise, zimatenga pafupifupi mphindi 8 mpaka 12 kuti zizimilira.

Mukangotha, mutha kuyamba kuyang'ana kwambiri pa zochitika zapadera za mikono yanu, msana, chifuwa, ndi mapewa.

Zolimbitsa thupi

1. Dumbbell zopindika

Zolinga: ziphuphu

1. Imani kapena khalani ndi cholumikizira m'manja, mikono mbali yanu, mapazi mulifupi-mulifupi.
2. Sungani zigongono zanu pafupi ndi torso yanu ndikusinthasintha ma dumbbells kuti manja anu ayang'ane thupi lanu. Awa ndi malo anu oyambira.
3. Pumirani kwambiri ndipo mukamatulutsa mpweya, pindani zolembazo kumtunda mukamayendetsa ma biceps anu.
4. Imani kaye pamwamba pazopindika, kenako ndikutsikira pamalo oyambira.
5. Bwerezani nthawi 10 mpaka 15. Chitani seti 2 mpaka 3.

2. Zovuta pamasewera

Zolinga: triceps

1. Imani ndi dumbbell m'dzanja lililonse, mitengo ya kanjedza ikuyang'anizana. Sungani mawondo anu pang'ono.
2. Kusunga msana wanu molunjika, khalani patsogolo m'chiuno mwanu kuti chifuwa chanu chikhale chofanana pansi. Gwiritsani ntchito maziko anu.
3. Ikani mutu wanu pamzere ndi msana wanu, mikono yakumtunda pafupi ndi thupi lanu, ndikutambasula manja anu patsogolo.
4. Mukamatulutsa mpweya, gwirani manja anu akutali kwinaku mukuwongola zigongono mwa kukankhira kutsogolo kwanu ndikugwiranso ntchito.
5. Pumulani kenako ikani mpweya ndikubwerera poyambira.
6. Bwerezani nthawi 10 mpaka 15. Chitani seti 2 mpaka 3.

3. Triceps kuviika

Zolinga: triceps ndi mapewa

1. Khalani pampando wolimba. Ikani mikono yanu m'mbali mwanu ndi mapazi anu pansi.
2. Ikani manja anu akuyang'ana pansi m'chiuno mwanu ndipo gwirani kutsogolo kwa mpando.
3. Sunthani thupi lanu pampando kwinaku mukugwira mpando. Mawondo amayenera kupindika pang'ono ndipo ma glute anu akuyenera kuyenderera pansi. Manja anu ayenera kutambasulidwa kwathunthu, kuthandizira kulemera kwanu.
4. Lembani ndi kutsitsa thupi lanu mpaka nsonga zanu zitakhala mbali ya 90-degree.
5. Imani pang'ono pansi, tulutsani mpweya, kenako kanikizani thupi lanu pamalo oyambira, ndikufinya ma triceps anu pamwamba.
6. Bwerezani nthawi 10 mpaka 15. Chitani seti 2 mpaka 3.

3 HIIT Isunthira Kulimbitsa Zida

Zochita zammbuyo

4. Kukaniza gulu kukoka

Zolinga: kumbuyo, biceps, triceps, ndi mapewa

1. Imani ndi mikono yanu patsogolo panu pamtunda.
2. Gwirani gulu lolimbana molimba pakati pa manja anu kuti gululo likhale lofanana ndi nthaka.
3. Tambasulani manja anu awiriwo, kokerani pachifuwa chanu posunthira manja anu panja. Yambitsani izi kuchokera mkatikati mwanu.
4. Sungani msana wanu molunjika pamene mukufinya mapewa anu pamodzi. Imani pang'ono, kenako pang'onopang'ono mubwere kumalo oyambira.
5. Bwerezani nthawi 12 mpaka 15. Chitani seti 2 mpaka 3.

5. Mzere wa dumbbell wa mikono iwiri

Zolinga: kumbuyo, biceps, triceps, ndi mapewa

1. Tengani cholumikizira m'manja monse ndikuyimilira ndi mapazi anu mulifupi.
2. Bwerani mawondo anu pang'ono ndikubweretsa torso yanu patsogolo mwa kupinda m'chiuno. Manja anu ayenera kutambasulidwa ndi ma dumbbells pafupi ndi mawondo anu. Sungani malingaliro anu pagulu lonselo.
3. Kusungitsa thupi lanu lakumtunda kukhala chete, kulowetsani minofu kumbuyo kwanu, pindani mikono yanu, ndikukoka ma belu kumbali yanu. Cholinga cha nthiti yanu.
4. Imani pang'ono ndi kufinya pamwamba.
5. Pepetsani zolemera poyambira.
6. Bwerezani nthawi 10 mpaka 12. Chitani seti 2 mpaka 3.

6. Angelo akumakoma

Zolinga: kumbuyo, khosi, ndi mapewa

1. Imani ndi bumbu lanu, kumbuyo, mapewa, ndi mutu mutapanikizika mwamphamvu kukhoma. Mapazi anu amatha kukhala kutali ndi khoma kuti akuthandizeni kuyika bwino thupi lanu. Sungani mawondo anu pang'ono.
2. Tambasulani manja anu molunjika pamwamba pamutu panu kumbuyo kwa manja anu kukhoma. Awa ndi malo anu oyambira.
3. Finyani minofu yanu yapakatikati pomwe mukutsitsira manja anu m'mapewa anu. Onetsetsani kuti thupi lanu likukanikizika molimba kukhoma poyenda.
4. Sungani manja anu kukhoma mpaka atatsika pang'ono kuposa mapewa anu. Gwiritsani mwachidule malowa, kenako ikani manja anu kumbuyo pomwe mukukanikizana ndi khoma.
5. Bwerezani nthawi 15 mpaka 20. Chitani seti 2 mpaka 3.

Zochita pachifuwa

7. Makina osindikizira pachifuwa

Zolinga: chifuwa, mapewa, triceps

1. Gona pamphasa yochita masewera olimbitsa thupi ndi mawondo opindika komanso chowunikira pang'ono mdzanja lililonse. Muthanso kuchita izi pa benchi.
2. Onjezerani zigongono pamalo a 90 digiri kumbuyo kwanu mutapuma pansi. Ma dumbbells ayenera kukhala pachifuwa panu.
3. Tengani mpweya wokwanira ndipo mukatulutsa mpweya, onjezani manja anu mmwamba mpaka ma dumbbells atatsala pang'ono kukhudza.
4. Imani pang'ono, kenako mubwerere pomwe ayambira.
5. Bwerezani nthawi 10 mpaka 15. Chitani seti 2 mpaka 3.

8. Anthu okwera mapiri

Zolinga: chifuwa, mapewa, mikono, pachimake, ndi kumbuyo

1. Lowani pamalo amitengo kapena pushup. Sungani manja anu pansi pamapewa anu, ndikumangirira kwanu ndi glutes, mchiuno mofanana ndi mapewa, mapazi m'lifupi-mulifupi.
2. Bweretsani bondo lanu lakumanja mwachangu pachifuwa. Mukamayendetsa kumbuyo, kokerani bondo lanu lakumanzere kulowera pachifuwa.
3. Kusinthana mmbuyo ndi mtsogolo pakati pa miyendo mwachangu.
4. Bwerezani masekondi 20 mpaka 40. Chitani seti 2 mpaka 3.

Kuchita masewera olimbitsa thupi

9. Dumbbell kutsogolo kwezani

Zolinga: mapewa, makamaka minofu yakunja ya deltoid

1. Gwirani chingwe chowoneka bwino mdzanja lililonse.
2. Ikani ma dumbbells patsogolo pa miyendo yanu yakumwamba ndi zigongono zanu zowongoka kapena zopindika pang'ono.
3. Kwezani ma dumbbells patsogolo ndi mmwamba mpaka mikono yakumtunda ili pamwamba yopingasa.
4. Pansi pa malo oyambira.
5. Bwerezani nthawi 10 mpaka 15. Chitani seti zitatu.

10. Deltoid kwezani

Zolinga: mapewa, biceps, ndi triceps

1. Imani ndi mapazi otambalala m'chiuno, mawondo atawerama pang'ono. Gwirani zotumphukira mthupi lanu, kanjedza moyang'anizana ndi ntchafu zanu.
2. Yendetsani patsogolo pang'ono m'chiuno ndikukhazikika.
3. Kwezani manja anu kumbali mpaka afike pamapewa ndikupanga "T."
4. Bwererani pamalo oyambira.
5. Bwerezani nthawi 10 mpaka 15. Chitani seti 2 mpaka 3.

Malangizo a chitetezo

• Kutenthetsa ndi kuziziritsa. Kutentha musanachite zolimbitsa thupi kumangokonzekeretsa thupi lanu, kumachepetsanso chiopsezo chovulala. Gwiritsani ntchito mphindi zisanu mpaka zisanu mukuchita mtundu wina wamtima kapena wolimba. Mukamaliza masewera olimbitsa thupi, khalani ndi nthawi yozizira komanso yotambasula.
• Yang'anani pa mawonekedwe anu. Mukangoyamba chizolowezi chochita masewera olimbitsa thupi, Miller akuti kuyang'ana kwanu kuyenera kukhala pa mawonekedwe kapena luso lanu. Kenako, mukamalimbitsa chidaliro, kupirira, ndi nyonga, mutha kuyamba kuwonjezera kulemera kapena kuchita zina zambiri.
• Gwiritsani ntchito maziko anu. Zochita zilizonse zomwe zatchulidwa pamwambapa zimafunikira mphamvu yayikulu kuti zithandizire kumbuyo kwanu. Kuti mukhale otetezeka, onetsetsani kuti mumagwiritsa ntchito minofu yanu yam'mimba musanachite chilichonse ndikusunthira kuti muchite masewera olimbitsa thupi.
• Imani ngati mukumva kuwawa. Kuchita masewera olimbitsa thupi kumtunda kumatsutsana ndi minofu yanu ndipo kumatha kukusiyani zilonda pang'ono, koma simuyenera kumva kupweteka. Ngati mutero, imani ndikuyang'ana vuto. Ngati kusapeza kumayambitsidwa ndi mawonekedwe osayenera, lingalirani zogwira ntchito ndi wophunzitsa nokha. Ngati ululu wanu ukupitilira ngakhale mutasintha mawonekedwe anu, tsatirani dokotala wanu kapena wothandizira.

Mfundo yofunika

Kutsutsa kwakuthupi kapena kulimbitsa mphamvu kumakhala ndi mndandanda wautali wazopindulitsa. Zimakuthandizani kukulitsa mphamvu ya minofu ndi kupirira m'manja, kumbuyo, pachifuwa, ndi m'mapewa. Zimathandizanso kuwotcha mafuta, kuchepetsa chiopsezo chovulala, komanso kumanga mafupa olimba.

Kuti mupeze zotsatira zabwino, yesetsani kuchita masewera olimbitsa thupi kangapo pamlungu. Yambani pang'onopang'ono ndikubwereza pang'ono ndikukhazikitsa, ndipo pang'onopang'ono limbikitsani kulimbitsa thupi kwanu mukamalimbitsa mphamvu.