Zolimbitsa Thupi 10 Zomwe Mungathe Kudumpha - ndi Zomwe Muyenera Kuchita M'malo mwake, Malinga ndi Ophunzitsa

Zamkati

• Masewera a Smith Machine
• Zowonjezera Zamakina Amakina
• Makina Ab
• Kumbuyo-kwa-Mutu Lat Kukoka-Kutsika
• Zowonjezera
• Makina Abductor / Adductor
• Triceps Dips
• Superman
• Ma Dumbbells Owala Kwambiri
• Chilichonse Chopweteka
• Onaninso za

Yang'anani mozungulira malo anu ochitira masewera olimbitsa thupi: Mwinamwake mudzawona ena ochita masewera olimbitsa thupi akusewera masewerawa, koma izi sizikutanthauza kuti muyenera kutero, inunso. Zochita zolimbitsa thupi zodziwika bwinozi sizingakhale zothandiza (aka pali njira zachangu zopezera zotsatira zomwe mwatsata) kapena nthawi zina zimaika pachiwopsezo chovulala. Kutalika kwanthawi yayitali, izi zimayenda komanso makina sakupatsa thupi lanu chilichonse. Phunzirani zomwe ophunzitsa akunena kuti muyenera kumachita m'malo mwake.

Masewera a Smith Machine

Kukhazikika pamakina a Smith kumawoneka ngati njira yabwinoko popitilira squat. Zowona sizikuwonekera bwino. Mukatsikira mu squat pogwiritsa ntchito makina a Smith, msana wanu umakhala wowongoka komanso pafupifupi wokhazikika pansi, womwe umakanikiza ndikugogomezera vertebrae, akutero Lou Schuler, C.S.C.S., wolemba nawo buku la Malamulo Atsopano Okweza Amawonjezera. Komanso, popeza kugwiritsa ntchito makina a Smith kumafunikira kutsamira mu bar, mumapanikizika kwambiri maondo anu, osagwiranso ntchito mwamphamvu pamiyendo yanu, ndipo musaphunzitse maziko anu.

Yesani m'malo mwake: Magulu Olemera

Dzipulumutseni pachiwopsezo ndikuphunzira momwe mungapangire barbell squat popanda makina. Ma squats olemera thupi komanso olemetsa (mwachitsanzo, goblet, barbell, ndi dumbbell) phunzitsani thupi lanu lonse lapansi mogwira ntchito, mogwira mtima, komanso popanda kukakamiza mafupa anu, Schuler akuti. Kuphatikiza apo, popeza simukudalira kukhazikika kwa makina, masewerawa amagwiranso ntchito pachimake chanu. (Zogwirizana: Momwe Mungapangire Magulu Olimbitsa Thupi Moyenera Konse Kwathunthu)

Zowonjezera Zamakina Amakina

Kodi kangati mumangokhala pansi ndikuthyola miyendo yanu? Mwinanso osati kawirikawiri - ngati zingatero. Nanga bwanji mumachita masewera olimbitsa thupi? "Palibe phindu lililonse pakulumikiza miyendo," akutero wophunzitsa mphamvu komanso wophunzitsa payekha Mike Donavanik, C.S.C.S., C.P.T. (Zochita zolimbitsa thupi zimagwiritsa ntchito mayendedwe achilengedwe a thupi lanu m'njira zomwe zimagwirizana ndi zochitika zenizeni zenizeni.) Kuphatikizanso apo, mawondo anu sanapangidwe kuti azitha kulemera kuchokera pamenepo, zomwe zitha kuvulaza. Ngakhale ngozi yanu yovulala ndiyotsika ngati muli ndi mawondo athanzi, bwanji mukukhala pachiwopsezo ngati masewerawa sakugwiranso ntchito poyambira?

Yesani m'malo mwake: Magulu, Kufa, Kupita-patsogolo, ndi Ma Lungge

Zonsezi ndizothandiza pophunzitsa ma quads anu. Osanenapo, nthawi imodzi amalimbitsa ma glute, ma hamstrings, ndi minofu yanu yaying'ono yolimbitsa. Popeza zonsezi ndizochita zolimbitsa thupi, kugwedeza kayendedwe ka thupi lanu, mawondo anu adapangidwa kuti azitha kulemera, akutero.

Makina Ab

Zedi, makina a ab ndi omasuka kwambiri kuposa mikono-kumbuyo-ya-mutu-sit-ups, koma angapangitse kuti zikhale zovuta kuyambitsa minofu yanu yapakati bwino, akutero Jessica Fox, mphunzitsi wovomerezeka wa Starting Strength ku CrossFit South Brooklyn.

Yesani M'malo mwake: Mapulani

Anthu ambiri amatha kumangokhala. Ngakhale bwino? Ikani mu thabwa: Ndizothandiza kwambiri pakuchepetsa m'mimba mwanu kuposa crunch wothandizira (kapena makina aliwonse), ndipo amakhala otetezeka kwa anthu omwe sangathe kukhala pansi chifukwa cha kupweteka kwa khosi. (Sinthani masewera anu ndi kulimbitsa thupi kwamphamvu komwe kumapangitsa kuti mukhale ovuta kwambiri.)

Kumbuyo-kwa-Mutu Lat Kukoka-Kutsika

Mukamapanga ma pulldown lat, bala liyenera kukhala kutsogolo kwa thupi lanu. Monga, nthawi zonse. "Kupanda kutero ndiye kuvulala kwamapewa kudikira kuti zichitike," akutero katswiri wazamphamvu azimayi a Holly Perkins, C.S.C.S. Kukoka bala pansi ndi kumbuyo kwa mutu ndi khosi kumayika kupsinjika kwakukulu ndi kupsinjika kutsogolo kwa phewa.

Yesani m'malo mwake: Lonse-Grip Lat Pull-Downs (kutsogolo)

Ma Pulldown akadali kusunthika kwakukulu kwa misampha yanu - ingoyang'anani kutsata kapamwamba kolowera kwanu. Simufunikanso kubweretsa bala mpaka pachifuwa chanu, koma muyenera kusunthira komweko, Perkins akuti.

Zowonjezera

Palibe "cholakwika" ndi elliptical - kwenikweni, pali zopindulitsa zambiri kwa oyamba kumene ndi omwe akuchira kuvulala, koma makina odziwika bwino a cardio amasiya malo ambiri olakwika ogwiritsira ntchito. Popeza mukuyenda pang'ono, ndizosavuta kuchepa mawonekedwe ndi kutsegulira minofu pamalopo, atero a Christian Fox, mphunzitsi wovomerezeka wa Start Strength ku CrossFit South Brooklyn. (Werengani zambiri: Zomwe Zili Bwino: Treadmill, Elliptical, kapena Bike?)

Yesani m'malo mwake: Kupalasa Machine

Makina opalasa ndi njira yabwinoko kuti muwonjezere kugunda kwa mtima wanu. "Kupalasa kumaphatikizapo minofu yambiri mu kayendetsedwe kake, ndipo ndi luso laling'ono lingapereke khoma la masewera olimbitsa thupi," akutero Christian Fox. Okayikira? Yesani kuthamanga kwamamita 250 mwamphamvu kwambiri, ndipo simudzafunanso kupondanso elliptical. (Simukudziwa kuti mungayambire pati? Umu ndi momwe mungagwiritsire ntchito makina opalasa pochita masewera olimbitsa thupi a cardio.)

Makina Abductor / Adductor

Monga makina ambiri ochitira masewera olimbitsa thupi, izi zimangoyang'ana gawo limodzi la thupi - lomwe ndi njira yokhayo yogwirira ntchito ngati pali zochuluka zomwe zingagwire ntchito minofu yambiri nthawi imodzi, a Jessica Fox akutero.

Yesani m'malo mwake: Zikwatu

Pitani pamakina ndikutsikira mu squat. Squat woyenera amatenga minofu yambiri (kuphatikiza otsatsa / obera) ndipo ndi gulu logwira ntchito, kutanthauza kuti zidzakonzekeretsani minofu yanu kuthana ndi zovuta pamoyo wanu, monga kukwera masitepe ndikunyamula zinthu. (Mukufuna kusunthika kwamitundu yambiri? Onani zochitika zisanu ndi ziwirizi zolimbitsa thupi.)

Triceps Dips

Zimapangidwa kuti ziziphunzitsa ma triceps anu, koma zimatha kumaliza kutsitsa minofu yaying'ono yomwe imapanga chikwama chao chozungulira. "Ndizowopsa kukweza thupi lanu pamene manja anu akumtunda ali kumbuyo kwa torso," akutero Schuler. Kuwononga minofu imeneyo ndipo ngakhale ntchito za tsiku ndi tsiku-monga kutsuka tsitsi-zitha kukhala zopweteka.

Yesani m'malo mwake: Zoyendetsa Zingwe, Triceps Push-Ups, ndi Press-Grip Bench Presses

Tanthauzirani ma triceps anu mukuyika manja anu patsogolo pa thupi lanu ndi chilichonse mwamayendedwe awa, Schuler akuwonetsa.

Superman

"Kuchuluka kwa mphamvu ndi kupanikizika komwe kumayikidwa pamiyendo yamagulu otsika sizachidziwikire," akutero Donavanik. "Inde, mukugwira ntchito zolimbitsa msana wanu ndi minofu yambiri yokhazikika kumbuyo ndi pachimake, koma mukuyika tani ya mphamvu ndi kupsinjika maganizo pa malo ovuta kwambiri komanso enieni m'thupi."

Yesani m'malo mwake: Mbalame-Galu

Khalani pamiyendo inayi ndi masewera olimbitsa thupi ambalame, akulangiza Donavanik. Chakudya cha yoga chimalimbitsa minofu yomweyo, pomwe chimayika mphamvu zochepa pamsana. M'mawa wabwino, kukweza anthu akufa, ndi milatho yapansi ndi njira zina zabwino, akutero.

Ma Dumbbells Owala Kwambiri

Zolemera zopepuka zili ndi malo ake mu barre kapena spin kalasi, koma ngati mukukweza kwambiri mwina mungakhale mukusowa chojambula chachikulu. (BTW, nazi zifukwa zisanu zomwe kunyamula zolemera sikungakupangitseni kuchuluka.) Inde, mudzafuna kuyatsa ngati simunakwerepo. Koma popita nthawi muyenera kukweza zolemera zolemera pang'onopang'ono kuti mukhale ndi mphamvu komanso tanthauzo, a Jessica Fox akufotokoza.

Yesani m'malo mwake: 5+ mapaundi

Muyenera kulemera motani? Kutengera zolimbitsa thupi, zolemera ziyenera kukhala zolemera mokwanira kuti ma reps awiri omaliza a seti iliyonse ndi yovuta kwambiri. (Mukufuna kutsimikizika kwambiri? Werengani maubwino 11 awa azaumoyo komanso athanzi pokweza zolemera.)

Chilichonse Chopweteka

Pali china chake chomwe chinganenedwe pakukankhira kutopa kwa minofu ndi kusapeza bwino. Koma kusapeza kukasanduka kupweteka, zosiyana ndizowona. "Kupweteka ndimomwe thupi lanu limanenera kuti, 'Imani! Mukapitiliza kuchita izi, ndikung'amba, kuthyola, kapena kupsinjika,'" akutero Perkins. Kodi pali kusiyana kotani, chimodzimodzi? Ngakhale kuti kusapeza bwino kumamveka ngati kupweteka kwapang'onopang'ono kapena kuyaka m'minofu, kupweteka kwambiri kumakhala koopsa komanso mwadzidzidzi, ndipo nthawi zambiri kumagunda pafupi ndi mfundo, adatero.

Yesani m'malo mwake: Pali njira ina yochitira masewera olimbitsa thupi kunja uko, kaya mukusintha chifukwa chovulala, chifukwa chokhala ndi pakati, kapena chifukwa chakuti mwatopa ndi AF m'kalasi lanu la boot-camp ndikuda nkhawa ndi mawonekedwe a nsembe. Onetsetsani kuti mufunse wophunzitsira wanu mayendedwe omwe amakuthandizirani.

Onaninso za