30 Minute Upper Workout ya Akazi

Zochita zolimbitsa thupi za mphindi XNUMX izi zimaphulitsa msana, mapewa ndi pachifuwa ndipo zimakupatsani minofu yolimba kotero kuti mudzafuna kuwonetsa malaya opanda manja nthawi iliyonse pachaka!

Author: Kelly Davis

Miyendo yokongola komanso matako okopa ali kutali ndi mpikisano wokhawo womwe ungapambane ndi pulogalamu yabwino yolimbitsa thupi. Michelle Obama, Cameron Diaz ndi Jessica Biel ndi ena mwa mayina a amayi apagulu omwe ali ndi ma biceps osangalatsa komanso ma delts amphamvu.

Sindikuseka, dona. Kuti mupange thupi lokongola, lamphamvu komanso lathanzi, muyenera kupita kumtunda wapamwamba!

Kukongola ndi minofu

Ndizolakwika zofala kuti kuphunzitsa mphamvu kumtunda kumapangitsa amayi kupopera minofu yamtundu wa Arnold. N’zosatheka zimenezo! Mahomoni achikazi ndi mawonekedwe a thupi amatsimikizira mphamvu zathu ndi kukula kwa minofu, komanso kuchuluka kwa ziwalo za thupi. Simuli akatswiri omanga thupi ndipo simuyenera kuda nkhawa kuti mukhale ngati iye.

Ndipotu, thupi lachikazi lili ndi testosterone yocheperapo kuwirikiza kakhumi kuposa thupi lachimuna. Atsikana omwe ali ndi ma testosterone apamwamba, poyerekeza ndi amayi ambiri, amapeza minofu mofulumira, koma amayi onse amatha kuphunzitsa msana, mikono ndi chifuwa chawo popanda kuopa kukhala Hulk.

Kuti musinthe thupi lanu ndikupanga masewera olimbitsa thupi omwe amayi ambiri amalota, muyenera kukulitsa minofu yam'mbuyo, ma triceps, ma biceps ndi ma delts! Minofu pambali, ubwino wa kuphunzitsa mphamvu kwa thupi lapamwamba ndi lalikulu. Nazi zifukwa zochepa zomwe muyenera kuziphatikiza muzolemba zanu zophunzitsira.

1. Kulimbitsa mafupa

Osteogenesis ndi kukonzanso ndi njira zomwe thupi limasinthira kuti lisinthe katundu posintha misa, mapangidwe a mafupa ndikuchotsa mafupa ofooka kapena owonongeka. Kudumpha kwa minofu yomwe imamangiriridwa ku mafupa ndiko kupsinjika komwe kumapangitsa kuti mafupa asinthe ndikukhala amphamvu. Minofu yanu ikakhala yamphamvu, mafupawo ayenera kukhala amphamvu, omwe amatha kupirira kugundana kwa minofu. Kusema mafupa kumathandiza kupewa kuthyoka kwa mafupa ndikuletsa kukula kwa osteoporosis.

2. Minofu yolumikizana

Ma tendons, ligaments, ndi cartilage ndizomwe zimagwirizanitsa mafupa athu. Kufowoka, zinthu zolumikizanazi zili pachiwopsezo. Zochita zolimbitsa thupi zapamwamba zimalimbitsa minofu yolumikizana m'zigongono, mapewa, khosi, msana, manja ndi manja kuti ziwonjezeke kugwira ntchito limodzi ndi bata. Kupewa kwabwinoko kuvulala.

Kuchita masewera olimbitsa thupi kumtunda kumalimbitsa minofu yolumikizana m'zigongono, mapewa, khosi, msana, manja, ndi manja kuti ziwongoleredwe zigwire ntchito bwino komanso kukhazikika.

3. Kukula kwa minofu ndi kutentha mafuta

Kulimbitsa thupi kumawonjezera kunenepa kwa thupi ndikuchepetsa masitolo ogulitsa mafuta. Kuchuluka kwa minofu ndi minofu ya adipose, thupi lanu limakhala lotanganidwa kwambiri. M'thupi lomwe lili ndi metabolism yogwira, kuchuluka kwa metabolic kumawonjezeka, makutidwe ndi okosijeni amafuta amachulukira komanso kugwiritsa ntchito mphamvu monga zopatsa mphamvu kumawonjezeka. Mwa kuyankhula kwina, mumawotcha ma calories ndi mafuta ochulukirapo ponyamula minofu yambiri!

4. Kudalira kwambiri, zotsatira zapamwamba!

Poganizira zonsezi, chitukuko chogwirizana cha thupi lapamwamba chimawonjezera kudzidalira ndikukuikani mu League Higher. The American Journal of Healthy Lifestyles yafalitsa deta yosangalatsa. Asayansi atsimikiza kuti amayi omwe amachita masewera olimbitsa thupi katatu pa sabata amapeza kusintha kwakukulu kwa chiwerengero poyerekeza ndi atsikana omwe amadzichepetsera maulendo atatu pa sabata (ngakhale kuyenda kumakhala bwino kusiyana ndi kukhala pa mfundo yachisanu tsiku lonse). Kumverera kwa mphamvu za munthu kumadzaza thupi ndi malingaliro onse ndi chidaliro.

5. Zopindulitsa zambiri tsiku lililonse

Ngakhale kuti tazoloŵera kugwirizanitsa mphamvu ndi kupambana kwa maseŵera, minofu yamphamvu m'manja ndi kumbuyo imapangitsa kuti zikhale zosavuta kukwaniritsa ntchito zambiri za tsiku ndi tsiku. Mudzatha kusuntha mipando popanda kuthandizidwa, kusamutsa phukusi lonse kuchokera kusitolo imodzi, kukweza mabokosi opanda ululu wammbuyo ndi zina zambiri! Kumva mphamvu zanu sikozizira kokha, mphamvu imakupatsani ufulu wodziyimira pawokha, chifukwa mutha kulimbana ndi zochitika zambiri za tsiku ndi tsiku mosavuta.

Ndondomeko ya ntchito

Zochita zolimbitsa thupi izi zidapangidwa pamfundo ya Deadlift / bench. Pamaso panu, kotero kuti mkati mwa sabata, ma flexors ndi extensors amalandira gawo lofanana la katundu.

Pochita masewera olimbitsa thupi, ma flexor ndi extensor amalandira gawo lofanana la katundu.

• Panthawi yolimbitsa thupi A, mudzachita zosindikizira za benchi zomwe zimagwiritsa ntchito minofu yanu yapakhungu ngati mphamvu yayikulu yoyendetsera. Panthawi imodzimodziyo, mudzagwira ntchito mapewa anu, minofu ya trapezius ndi triceps - adzakhala ngati gulu lothandizira.

• Panthawi yolimbitsa thupi B, mumachita masewera olimbitsa thupi. Kuyenda uku kumaphatikizapo maukonde ochuluka a minofu yomwe imaphimba kumbuyo. Zina zimaphatikizapo minofu ya trapezium ndi rhomboid ya kumtunda kwa msana, latissimus dorsi, ndi erector msana, yomwe imachokera ku khosi kupita ku dera la lumbosacral. Muzochita izi, magulu ang'onoang'ono a minofu amagwira ntchito limodzi ndi biceps.

Ndikupangira kuchita zovuta zilizonse kamodzi pa sabata, kupuma pakati pa masewera olimbitsa thupi ndi masiku 3-4. Chitani masewera olimbitsa thupi pa pulogalamu yomwe mukufuna kwa masabata 4 mpaka 6, ndipo pamasiku pakati pa masewera olimbitsa thupi omwe mukufuna, gwiritsani ntchito thupi lanu lakumunsi.

Kulimbitsa thupi A.

Kulimbitsa thupi B

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