Zamkatimu
Atsikana, konzekerani kukweza zolemera! Mudzatha kupanga thupi lamphamvu, lokopa komanso lamasewera. Mneneri wa NPC (bungwe lomanga thupi ku USA) Lindsay Reni akuwonetsani momwe mungachitire izi.
Author: Lindsay Reni
Amayi ambiri amalota thupi lamphamvu komanso lokopa. Kodi mukudziwa mmene ndinafikira pa mfundo imeneyi? Tsiku ndi tsiku ndimawawona mu masewera olimbitsa thupi, akugwira ntchito molimbika m'mbali ndi dumbbells ndikukwera pa benchi ya hyperextension, kugonjetsa ululu. Iwo ali ndi cholinga chimodzi m’mitu yawo, ndipo adzapitiriza kuŵerama uku ndi uku monga mitengo ya mphepo yamkuntho, kufikira cholinga chimenecho chikakwaniritsidwa.
Tsoka ilo, ndi thupi lachikazi, sikuti zonse ndizosavuta. Mutha kupindika kuti musweka, koma osasema chithunzi cha maloto anu, chifukwa mawonekedwe okopa ndi zotsatira zakusintha thupi lonse. Chiwerengero cha chiseled ndi kusakanikirana koyenera kwa chiuno chochepa thupi, miyendo yamphamvu ndi matako olimba. Kuti muchite izi, muyenera kugwirizanitsa zakudya zoyenera ndikugwira ntchito pamutu wanu ndi thupi lanu lochepa popanda kuopa kupeza minofu. Ndipo chinthu chinanso: muyenera kukweza zolemera mosiyanasiyana, osati mmwamba ndi pansi.
Mwa kuyankhula kwina, mukhoza kulota thupi lamphamvu ndi lokopa monga momwe mukufunira, koma mudzapumira mpaka mutavomera kugwira ntchito mwakhama komanso yotopetsa chifukwa cha maloto anu. Kupanga chiwerengero changwiro kumafuna kutsimikiza mtima, kufunitsitsa, kulimbikitsana ndi kudziletsa. Ndipo, ndithudi, simungathe kuchita popanda kulimbitsa thupi mopanda chifundo.
Ine, Lindsay Reni, ndine NPC yolimbitsa thupi pa bikini ndipo ndikufuna ndikuuzeni za kulimbitsa thupi kwanga.
Ndikuwonetsani mayendedwe omwe muyenera kuchita kuti mupange mawonekedwe omwe mukufuna. Ma quads anu, glutes ndi hamstrings adzakhala pamoto, koma mudzakhala sitepe imodzi kuyandikira chithunzi cha maloto anu!
Ndipo chenjezo linanso: mwina mu sitcom "Ndimalota a Jenny" Barbara Edeni adadodometsa malingaliro a omvera ndi chiuno chake cha mavu, koma kwenikweni mulibe majini mu botolo, ndipo palibe amene angakwaniritse zofuna zanu usiku wonse. Muyenera kuyesetsa kukwaniritsa cholinga chanu kwa milungu ingapo ngakhale miyezi! Koma mudzamvetsa kuti mapeto amalungamitsa njira mukamawona thupi lamphamvu, lothamanga komanso lokongola pagalasi!
Ndondomeko yolimbitsa thupi
Kuchita masewera olimbitsa thupi
3 kuyandikira 20 kubwereza
Langizo: Kusuntha kuyenera kukhala kocheperako komanso koyendetsedwa. Onetsetsani kuti muloze m'chiuno kumapeto kwa rep iliyonse kapena apo ma flex hip ndi okhawo omwe akugwira ntchitoyi. Kuti masewerawa akhale ovuta, yesani kuzungulira mawondo anu m'mbali.
3 kuyandikira 20 kubwereza
Langizo: osalumikiza mapewa anu kuti abweretse mawondo anu, gwirani ntchito ndi abs anu.
3 kuyandikira 20 kubwereza
Langizo: Pochita masewerawa, ndimagwiritsa ntchito kettlebell ngati kulemera. Ndizosavuta kuzigwira kuposa chikondamoyo chachikulu. Ziuno zimakhala zofanana ndi m'mphepete mwa benchi, zomwe zimapangitsa kuti "fulcrum" yapansi igwiritsidwe ntchito pophunzitsa obliques.
Kulimbitsa thupi kwa mwendo
6 akuyandikira ku 20, 15, 12, 10, 10, 4 kubwereza
Langizo: Ndimakonda makina a Smith chifukwa ndi wothandizira wokhulupirika komanso wodalirika. Koma ngati simuli kumalo ochitira masewera olimbitsa thupi, musaiwale kuti mutha squat pafupifupi kulikonse. Ma squats sikuti amangotulutsa minofu yam'miyendo ndikumangitsa ma glutes, komanso amakulitsa minofu yanu yayikulu. Onetsetsani kuti mupite mozama ndikuyesera kukhala pansi kwa mphindi imodzi!
3 kuyandikira 20, 15, 12 kubwereza
Langizo: Kuwonjeza mwendo ndikudzipatula kwa quads. Pamapeto pa seti iliyonse, ndimapanganso 5-10 kubwereza mwachangu popopera. Sungani miyendo yanu pamwamba pa zowonjezera ndikumva kuti minofu yanu ikuwotcha!
3 kuyandikira 20, 15, 12 kubwereza
Langizo: Kusindikiza mwendo kumagwira ntchito m'munsi mwa thupi lanu lonse. Makinawa amachotsa kufunikira kokhalabe moyenera, kotero mutha kuyang'ana mokwanira kugwiritsa ntchito kulemera kolemera, komwe ndikupangira kuti mutsike pang'onopang'ono momwe ndingathere.
3 kuyandikira 20, 15, 12 kubwereza
Langizo: Makina osindikizira oyimirira ndi masewera omwe ndimakonda kwambiri patsiku lolimbitsa thupi chifukwa amadzaza ntchafu zanga ndi minofu. Pamene ndikukankhira kulemerako, ndimayesetsa kukweza matako anga pang'ono kuti ndifinyirenso pang'ono. Ndikupempherera kuchita izi.
Kulimbitsa matako
4 kuyandikira 20, 15, 12, 10 kubwereza
Langizo: Mapapu a Barbell amagwira ntchito pama quads, hamstrings, ndi glutes.
3 kuyandikira 20, 15, 12 kubwereza
Langizo: Khalani ndi nthawi yochita masewerawa. Chitani pang'onopang'ono, molunjika pakugwira minofu ya gluteus. Mukasunga kulemera pamwamba, pang'onopang'ono mumabwerera kumalo oyambira, zimakhala zovuta kwambiri kwa minofu yanu ya gluteal.
3 kuyandikira 20, 15, 12 kubwereza
Langizo: Gwiritsirani ntchito malo otakata mwendo pakuchita izi. Osawongola kwathunthu, pindani pang'ono pamabondo. Yesani kukweza pogwiritsa ntchito glutes ndi minofu ya kumbuyo kwa ntchafu.
3 kuyandikira 20, 15, 12 kubwereza
Langizo: Zochita izi ndiye maziko a maphunziro a glute. Limbikitsani kukweza barbell m'chiuno mwanu. Finyani matako!
3 kuyandikira 20 kubwereza
Langizo: Zikuwoneka zosavuta, koma yesani. Nayi imodzi mwazochita zolimbitsa thupi zodzipatula za glute. Yesani kuchita izi pa benchi kapena pa mpira wa masewera olimbitsa thupi. Ndipo kuti musokoneze zinthu, phatikizani izi kukhala superset ndi kukulitsa mwendo ndi kukulitsa.
3 kuyandikira 20 kubwereza
Langizo: Nthawi zambiri ndimamaliza masewera olimbitsa thupi ndikuchita masewera olimbitsa thupi. Ndimagwira ntchito molephera mu njira yomaliza. Palibe kupambana popanda ululu!