Ngati mwatopa kuyang'ana atsikana atavala madiresi otseguka komanso kuchitira nsanje ma biceps olimba a Cameron Diaz, ndi nthawi yoti muyambe kuphunzitsa minofu yanu. Julia Bobek, mphunzitsi wa masewera olimbitsa thupi, adapanga masewera olimbitsa thupi asanu ndi mmodzi. Mufunika mphasa, mabelu opepuka awiri (1-2,5 kg) ndi ma dumbbells awiri olemera (3-5 kg). Kuchita zovuta tsiku ndi tsiku, mudzawona zotsatira zake sabata limodzi!
Zolimbikitsa: biceps, minofu ya ntchafu ndi matako.
Tengani cholumikizira chopepuka mdzanja lililonse ndikuyimirira molunjika. Bwererani kumbuyo ndi kumanzere ndi phazi lanu lamanja mukugwada. Nthawi yomweyo, pindani zigongono zanu (monga zikuwonetsedwa pachithunzichi) ndikuyesa kubweretsa masamba amapewa palimodzi. Bwererani pamalo oyambira.
Chitani masewerawa kasanu ndi kamodzi, kenako sinthani miyendo.
Zolimbikitsa: minofu ya mapewa ndi kumbuyo, triceps.
Gona pansi pamphasa. Tambasulani manja anu ndi ziphuphu zopepuka mthupi. Kwezani thupi lanu pansi ndikubwezeretsani mikono yanu (monga chithunzi chithunzichi). Gwiritsani ntchitoyi kwa masekondi 3-4. Pambuyo pake, tambasulani manja anu ndikuzizira kwa masekondi ena asanu.
Bwererani pamalo oyambira. Bwerezani zochitikazo maulendo 12.
Zolimbikitsa: minofu ya mapewa ndi m'chiuno, triceps.
Mufunika zopepuka zopepuka. Imani pansi, kwezani ndikukoka mwendo wanu wakumanja kuti mutu wanu ndi mwendo wanu ukhale wolunjika. Pindani mikono yanu m'zigongono, pomwe ma dumbbells amayenera kukhudza m'khwapa mwanu.
Wongolani mikono yanu, ndikuwakokera pang'ono (monga chithunzi chithunzichi). Sungani bwino! Manja akuyenera kukhala osakhazikika nthawi 15. Kenako sinthani miyendo.
Zolimbikitsa: triceps, oblique minofu ya pamimba, minofu ya matako ndi miyendo.
Imani molunjika ndi mapazi phewa-mulifupi popanda. Tengani kanyumba kakang'ono m'manja. Tsamira kumanja, sungani dzanja lanu lamanzere pamwamba pamutu panu ndi dzanja lanu lamanja kumbuyo kwanu (onani chithunzi). Bwererani pamalo oyambira.
Pangani ma bends osachepera 12 mbali iliyonse.
Zolimbikitsa: minofu ya mapewa, kumbuyo ndi miyendo.
Imani ndi phazi lanu lamanja kutsogolo kwa kumanzere kwanu pamtunda wotalika. Tengani cholembera cholemera mdzanja lililonse. Yendani patsogolo, mukugwada. Ndi dzanja lanu lamanja, gwirani mwendo wanu wamanzere (monga tikuonera pachithunzipa), ndikusunga dzanja lanu lina, mutapinda pang'ono, pafupi ndi m'chiuno.
Pangani zopindika 15 kumanzere, kenako chimodzimodzi kumanja.
Zolimbikitsa: minofu ya atolankhani ndi mapewa.
Gona pamphasa ndi kugwada. Ikani mikono yanu ndi ma dumbbells olemera mthupi lanu. Kwezani thupi lanu pansi (pafupifupi madigiri a 45) ndikutambasula manja anu patsogolo panu (monga chithunzi chithunzichi). Gwirani masekondi 10 ndikutsika pansi.
Bwerezani zochitikazo nthawi 15-20.