Zochita Zapamwamba Kubwerera Kumbuyo ndi Kulimbitsa Madera Ovuta Kufikira

Zamkati

• Deadlift kupita ku Row
• Windmill Press
• Mwendo umodzi wa RDL + Row
• Good Morning + Horizontal Press
• Alternating Plank Row Press
• Kutsika Galu Row
• Thupi lolemera IT
• Super Duper Superman
• Onaninso za

Nenani kwa kubwerera kumbuyo kwamafuta ndi bra (dontcha kungodana mawu amenewo?) Kwanthawizonse. Zochita zakumbuyo zakumaso mwachangu komanso zothandiza zimayankhula ndikukhazikitsa malo ovuta kufikako mu mphindi 10 zokha. Kuchita masewera olimbitsa thupi kumeneku kumaphatikiza mphamvu zathupi lathunthu ndikulimbitsa thupi kumbuyo kuti mumveke ndikufotokozera msana wanu poyatsa ma calories ndikupatsanso kulimbitsa thupi kolimba. Yesetsani kuchita masewera olimbitsa thupi molunjika kumbuyo, kapena kulimbitsa thupi kwa mphindi 10 ndi ma triceps kuti muwotche kwambiri.

Mufunika: Seti ya ma dumbbells apakati ndi mphasa zolimbitsa thupi

Momwe imagwirira ntchito: Chitani chilichonse muvidiyoyi. Ngati mukufuna thukuta lochulukirapo, bwerezani dera limodzi kapena kawiri kangapo kuti mumenyedwe mmbuyo kwa mphindi 20 mpaka 30.

Deadlift kupita ku Row

A. Imani ndi mapazi m'lifupi mchiuno, ma dumbbells patsogolo pa ntchafu, mitengo ya kanjedza ikuyang'anizana.

B. Yesani m'chiuno kuti muchepetse ma dumbbells kutsogolo kwa shins. Onetsetsani kuti maziko azigwira ndikubwerera molunjika poyenda konse.

C. Kwezani torso kuti mubwerere kuimirira kwinaku mukutembenuza manja kuti muyang'ane mmwamba. Mizere yolumikiza kumbuyo, kufinya masamba amapewa pansi ndi kumbuyo.

D. Zitsitsimutso zazing'ono ndikudumphira kutsogolo kuti ziyambirenso kufa.

Bwerezani kwa mphindi imodzi.

Windmill Press

A. Imani ndi mapazi otalikirapo pang'ono kuposa m'lifupi m'lifupi la mapewa, mapazi onse awiri adatembenuzira pafupifupi madigiri 45 kumanja. Gwirani dumbbell m'dzanja lamanzere, ndikugwedeza pamapewa. Dzanja lamanja lili patsogolo pa ntchafu yakumanja, kanjedza patsogolo, kuyamba.

B. Pamene mukuyesera kuti mwendo wakumanzere ukhale wowongoka (ndi kupindika kofewa mu bondo), kanikizani chiuno chakumanzere kunja. Mangirirani m'chiuno kwinaku mukukanikiza cholumikizira kudenga. Lolani dzanja lamanja kuti lizitsata mkati mwa mwendo wakumanja.

C. Yesetsani kukhudza pansi ndi dzanja lanu lamanja ndi thupi lapamwamba lofanana ndi pansi.

D. Bwezerani mayendedwe kuti mubwerere pomwe idayambira.

Bwerezani kwa mphindi 1, kenako kubwereza mbali inayo.

Mwendo umodzi wa RDL + Row

A. Imani ndi phazi lakumanzere, zala zakumanja zikumalumikizana ndi pansi, ndi cholumikizira kudzanja lamanja kutsogolo kwa ntchafu, chikhatho chikuyang'ana kuyamba.

B. Kumangirira m'chiuno, kutsika mpaka mwendo umodzi waku Romania, ndikuponya phazi lakumanja ndikutsitsa dumbbell mpaka kutalika. Sungani chiuno ndi mapewa mozungulira nthawi yonse yoyenda.

C. Torso ikangofanana ndi pansi, ikani dumbbell mpaka kutalika pachifuwa.

D. Tsitsani dumbbell, kenaka sinthani mayendedwe kuti mubwerere pamalo oyamba.

Bwerezani kwa mphindi imodzi, kenaka bwerezani mbali inayo.

Good Morning + Horizontal Press

A. Imani ndi mapazi otambalala m'chiuno, cholumikizira mdzanja lililonse, cholumikizidwa paphewa ndi mitengo ikhathamira kutsogolo.

B. Yendani m'chiuno ndikukankhira matako kumbuyo kuti muchepetse chiuno chofanana ndi pansi. Sungani pachimakecho ndikubwerera molunjika panthawi yonseyi.

C. Mukafanana, kanikizani ma dumbbells patsogolo, ma biceps ndi makutu.

D. Bweretsani zolemera mmbuyo, pofinyani mapewa, kenako nyamukani poyambira.

Pitirizani kwa mphindi imodzi.

Alternating Plank Row Press

A. Yambani pamalo okwera kwambiri okhala ndi cholumikizira m'manja, mikono yokulirapo kuposa kupingasa phewa.

B. Kokerani dzanja lamanja moloza, kwinaku mukuyendetsa mapazi kuloza zala zanu kumanja, ndi kutsegula chifuwa kumanja.

C. Dinani kumanja kwa dumbbell padenga, chikhatho chikuyang'ana kumanja.

D. Sinthani mayendedwe kuti mubwerere pamalo oyamba, ndikuyikanso dumbbell pansi. Bwerezani mbali inayo.

Pitilizani kusinthana kwa mphindi imodzi.

Kutsika Galu Row

A. Yambani pamalo okwawa chimbalangondo (malo okwera pamwamba pamiyendo inayi ndi mawondo atakwezedwa). Zipolopolo zapansi zili pansi pakati pa manja.

B. Yendani mchiuno mmbuyo ndikuwongola miyendo kuti mulowe pansi pa galu.

C. Lumphani mapazi kutsogolo kukatera kunja kwa manja mu squat yotsika.

D. Ndi torso yofanana ndi nthaka ndi nsana wathyathyathya, tengani ma dumbbells ndikuchita mzere wopindika.

E. Ikani zolembazo pansi, ndikubwezeretsani manja pansi. Bwererani kumbuyo kuti mubweretse malo oyenda kuti mubwerere poyambira.

Bwerezani kwa mphindi imodzi.

Thupi lolemera IT

A. Imani ndi mapazi otambalala m'chiuno, mawondo ofewa, chiuno mmbuyo, ndi mikono yammbali. Bwererani kumbuyo ndikulumikiza patsogolo pafupifupi madigiri 45.

B. Kwezani manja patsogolo, biceps ndi makutu, kusunga thumbs mmwamba, kupanga "Ine" ndi torso. Kubwerera m'munsi pamalo oyambira.

C. Kwezani manja kumbali, zala zazikulu, ndikupanga "T" ndi torso. Kutsikira kumbuyo poyambira.

D. Wonjezerani manja kumbuyo mozungulira mozungulira, thumbs up, ndikupanga "Y" mozondoka ndi torso. Kutsikira kumbuyo poyambira.

Bwerezani kwa mphindi imodzi.

Super Duper Superman

A. Gona pansi chafufumimba, mikono ikutambasulidwa, ma biceps ndimakutu.

B. Chitani superman, kukweza manja ndi miyendo pansi, mutu ndi khosi osalowerera ndale.

C. Pogwira izi, kokerani pansi ndi manja kumbuyo, ndikufinya mapewa pansi ndi kumbuyo.

D. Pogwira izi, onjezani mikono kuti manja afike mbali, pafupi ndi m'chiuno.

E. Bwezerani mayendedwe kuti mubwerere pamalo oyamba.

Bwerezani kwa mphindi imodzi.

Osayiwala kulembetsa ku kanema wa Mike pa YouTube kuti muzichita masewera olimbitsa thupi kwaulere sabata iliyonse. Pezani zambiri za Mike pa Facebook, Instagram, ndi tsamba lake. Ndipo ngati mukuyang'ana kulimbitsa thupi kwa mphindi 30+, onani tsamba lake lolembetsa lomwe langobwera kumene MIKEDFITNESSTV.

Onaninso za