Zochita Zolimbitsa Thupi Zolimbitsa Thupi Pamodzi Wamphamvu, Wosema

Zamkati

• Shot Put
• Windmill kupita ku Oblique Crunch
• Jackknife Kugawanika
• Dulani Kulemera kwake
• Njinga Zowonjezera
• Wiper Zenera lakutsogolo
• Onaninso za

Ngakhale kuli kotetezeka kunena kuti ophunzitsa ambiri adzakhala ndi matupi odabwitsa, ena amavomereza kuti amadziwika ndi mikono yawo yosemedwa, matako awo olimba, kapena, m'nkhani ya mphunzitsi wotchuka Astrid Swan, rock-hard, defined abs.

Kaya mukulakalaka kukhala ndi mapaketi sikisi kapena mukungofuna kukonza mphamvu zanu zoyambira matabwa abwino komanso kupweteka kwakumbuyo (limodzi nanu 100%), machitidwe a Swan a abs adzakuthandizani kuti mukafike kumeneko. Apa, amawonetsa zina mwazomwe amakonda kwambiri kuti azichita momwemo. Ndipo zili bwino kunena ntchito.

Zomwe mukufuna: Dumbbell wa mapaundi 8- mpaka 10

Momwe imagwirira ntchito: Mudutsa muzochita zilizonse, ndikumaliza ma reps omwe mwapatsidwa. Mukafika kumapeto kwa dera lanu, muyamba kuchokera pamwamba. Malizitsani kuzungulira konsekonse.

Shot Put

A. Imani ndi mapazi motalikirana mchiuno, mutagwira dumbbell kudzanja lamanja.

B. Bwerani mawondo pang'ono, kupotoza thupi kumanja, ndikubwezeretsani kunenepa m'chiuno chakumanja.

C. Bweretsani kupindika ndi kuima pamene mukukhomerera kapena kuponyera dzanja lamanja patsogolo, ngati kuti mwaponya mfuti.

Reps: 15 mbali iliyonse

Windmill kupita ku Oblique Crunch

A. Imani ndi mapazi kutalikirana m'chiuno, zala zonse 10 zoloza kumakona akumanzere, ndi dumbbell kudzanja lamanja.

B. Tumizani m'chiuno chakumanja, kutambasulani dzanja lanu lamanja pamwamba pamutu koma kutsogolo kwa phewa. Yang'anani pa dumbbell pamene mutambasula dzanja lamanzere mpaka pansi mkati mwendo wanu wamanzere (ganizirani: sungani makona atatu mu yoga). Miyendo yonse iwiri ikhale yowongoka.

C. Lolani kulemera kukutsogolereni kumbuyo kumalo oyamba. Bweretsani chigongono chakumanja pansi pamene mukubweretsa bondo lakumanja mmwamba ndi kumbali, mukuchita kugwedezeka kwa oblique.

D. Bweretsani phazi lamanja pansi ndikubwereza kayendedwe kake.

Reps: 15 mbali iliyonse

Jackknife Kugawanika

A. Gona chagada ndi miyendo pamodzi ndi anatambasula yaitali, manja anatambasula yaitali kumbuyo mutu, atagwira dumbbell m'manja onse.

B. Gwiritsani ntchito mphamvu yayikulu kukweza thupi lakumtunda ndi thupi lotsika kukhala pamalo okwera kwa V-mmwamba ndi kulimbitsa thupi pamtambo, ndikudula dumbbell kupyola pakati.

Reps: 20

Dulani Kulemera kwake

A. Gona kumbuyo mutatambasula miyendo, dzanja lamanzere mbali, ndi dzanja lamanja mutanyamula dumbbell molunjika.

B. Khalani mmwamba, ndikutsogolera kulemerako mlengalenga, ndikufika ndikuyiyika pafupi ndi phazi lamanzere.

C. Bwererani mmbuyo poyambira, kenaka khalani pansi, kenaka mufikirenso ndikugwira kulemera kwake.

Reps: 20 mbali iliyonse

Njinga Zowonjezera

A. Gona chagada ndi manja pansi mmbuyo kapena, kuti zikhale zovuta, zomangirira momasuka kumbuyo kwa mutu ndikutulutsa zigongono. Kwezani mutu, khosi, ndi mapewa mmwamba kuchoka pamtambo (amakhalabe okwezeka panthawi yonse yochita masewera olimbitsa thupi).

B. Gwirani mawondo kuti mukhale pamwamba pa tebulo, pindani m'chiuno, kenako womberani mwendo wakumanja monga momwe mumachitira mukamakwera njinga.

C. Bwererani mwendo wakumanja pamwamba pa tebulo, kenaka bwerezani kuwonjezera kumanzere.

Reps: 15 mbali iliyonse

Wiper Zenera lakutsogolo

A. Gona kumbuyo mutatambasula miyendo ndi mikono pansi mbali yanu.

B. Kwezani miyendo yonse m'mwamba, kuwasunga molunjika komanso palimodzi molunjika m'chiuno.

C. Kwezani mchiuno mmwamba, pendani kumanja, kenako ponyani m'chiuno kumanja. Kwezani m'chiuno, kenako ndikungoyenda kupita kumanzere, kugwetsa m'chiuno.

Ma reps: 20 (1 kumanzere + 1 kumanja = 1 rep)

Onaninso za