Chitani masewera olimbitsa thupi (mikono, mapewa, chifuwa, mimba, kumbuyo): Pulogalamu ya Oyamba (Tsiku 4)

Pitirizani kufalitsa zochitikazo kuchokera kuzovuta kwa oyamba kumene zomwe zikuphatikiza 6 kulimbitsa thupi kosiyanasiyana. Zapangidwira iwo omwe akufuna kuonda ndi kukonza thupi. Mutha kuyendetsa pulogalamuyi, ngati mukungoyamba kumene kuchita masewera olimbitsa thupi kapena mukubwerera kuzolimbitsa thupi mutapuma nthawi yayitali.

M'munsimu muli zochitika za tsiku lachinayi la maphunziro - maphunziro apamwamba (mikono, mapewa, mimba, kumbuyo, chifuwa).

Kulimbitsa thupi kwa oyamba kumene: kufotokozera

1. Tikukupatsirani magawo 6 okonzekereratu:

  • MON: Kuchita masewera olimbitsa thupi (ntchafu ndi matako)
  • W: Maphunziro apakatikati ochepetsa thupi komanso matupi amthupi
  • Masewera olimbitsa thupi a WED otsika kwambiri osadumpha
  • Kusonkhanitsa: Kuchita masewera olimbitsa thupi, kwafotokozedwa pansipa
  • FRI: maphunziro azigawo m'malo ovuta
  • SB: Kutambasula thupi lonse

Bwerezani pulogalamuyi kwa masabata 6-8, munthawi imeneyi, mudzatha kuchepetsa kuchuluka kwa mafuta, kukulitsa chipiriro, kumangitsa mikono, chifuwa, mimba, ntchafu, matako. Izi zojambulazo zikuthandizani kuti mulowetse m'malo olimbitsa thupi.

2. Nthawi yophunzitsira mphindi 30, kuphatikiza kutentha kwa mphindi 5 ndikutambasula kwa mphindi 5. Ndiye kuti, kutalika kwa maphunziro oyambira popanda kutentha ndi kutambasula ndi mphindi 20. Ndi nthawi yabwino kwa oyamba kumene yomwe ingalole kuti igwire ntchito yolumikizana ndi misempha ndipo osapitilira katundu.

3. Maphunzirowa adapangidwira msinkhu woyambira komanso woyambira wathanzi. Zochita zina ndizovuta kuti muthe kupita patsogolo sabata ndi sabata. Malongosoledwe amakhalanso ndi mawonekedwe osavuta, koma pang'onopang'ono muyenera kukhala ndi cholinga chochita masewera olimbitsa thupi osasinthidwa. Mutha kupondereza kapena kuchepetsa zolimbitsa thupi nthawi zonse, ngati mungasinthe kubwereza kapena kuchita masewera olimbitsa thupi nthawi.

Onaninso:

  • Zochita 30 zapamwamba zopepuka miyendo
  • Zochita 50 zapamwamba zamatako
  • Makoma 30 apamwamba
  • Pulogalamu yopanda atsikana kwa masiku atatu
  • Pulogalamu ya amuna opanda zida masiku atatu
  • Pulogalamu ya amuna omwe ali ndi ma dumbbells masiku atatu

4. Kuti muphunzitse mudzafunika Kalata ndi malo ena omasuka mchipindacho. Zida zina zowonjezera sizofunikira. Limbikitsani kuti muphunzitse nsapato zothamanga ndi zovala zabwino za masewera zopangidwa ndi zinthu zachilengedwe.

Momwe mungasankhire nsapato zothamanga kuti mukhale olimba

5. Masewera onse Zotsatira zochepa, yochitidwa popanda kudumpha. Pulogalamuyi ndiyabwino kwa iwo omwe akufuna kuonda, kuwotcha mafuta ndikulimbitsa thupi.

6. Zolimbitsa thupi zakumtunda, zomwe zimaperekedwa pansipa zili ndi zigawo zotsatirazi:

  • Kutenthetsa (mphindi 5)
  • Kuzungulira koyamba: Zochita 7 zobwerezedwa pamapeto awiri (~ 10 mphindi)
  • Kuzungulira kwachiwiri: Zochita 7 zomwe zimabwerezedwa m'miyendo iwiri (~ 10 mphindi)
  • Kutambasula (Mphindi 5)

7. Kuchita masewera olimbitsa thupi kumtunda kumaphatikizapo masewera olimbitsa thupi omwe angakuthandizeni kuti mugwire ntchito yamagulu angapo a minofu. Kutsindika kwa pulogalamuyi kuli kumtunda kwa thupi (mikono, mapewa, chifuwa, kumbuyo, m'mimba), komanso ntchitoyi idaphatikizira gawo lotsika la thupi, ngakhale pang'ono. Palibe cardio yotere, koma chifukwa cha kusintha kwa masewera olimbitsa thupi, kugunda kwa mtima kwanu kudzakhala kwakukulu m'makalasi onse omwe angakuthandizeni kuwotcha mafuta ambiri.

8. Pulogalamuyi itha kuchitidwa ndi nthawi kapena kuchuluka kwaomwe mungasankhe. Ngati mukufuna kuchita masewera olimbitsa thupiwa kuti muchepetse kunenepa pomalizira pa, kuchuluka kwenikweni kwa kubwereza komwe kukuwonetsedwa pansipa pofotokozera zochitika zilizonse. Chonde dziwani, pankhani yazolimbitsa thupi pa akauntiyo popanda nthawi iliyonse pulogalamuyo imatha kusiyanasiyana, chifukwa kuthamanga kwa masewera olimbitsa thupi kudzakhala payekha. Osapumira kwakukulu pakati pa masewera olimbitsa thupi, ngati mungaphunzitse mopanda phindu, zithandiza kuti ophunzirawo azichita bwino.

9. Ngati mukufuna kuphunzitsa panthawiyo, zolimbitsa thupi zozungulira zonsezi zimachitika mozungulira masekondi 30 akugwira ntchito / masekondi 10 kupumula. Ie masekondi 30 mumachita masewera olimbitsa thupi omwe mwatsatiridwa ndikutsalira masekondi 10 ndikukonzekera zolimbitsa thupi, kenako masekondi 30 mukuchita izi, ndi zina zotero. Pakati pazoyenda, mutha kupuma kwakanthawi, mwachitsanzo, masekondi 30 - yang'anani pa kuthekera kwawo . Kuti mugwiritse ntchito powerengetsera nthawi, tsitsani pulogalamuyi pafoni yanu (mwachitsanzo, Tabata Timer) kapena tsegulani kanema womaliza wokhala ndi powerengetsera:

Nthawi Yowerengera 30 Masekondi / Masekondi 10 Apumule [Makanema]

10. Pang'ono ndi pang'ono thupi limazolowera kulemera, chifukwa chake mtsogolomu tiyenera kupita kumapulogalamu ovuta komanso ovuta.

Konzekera

Kufunda ndi gawo lovomerezeka la maphunziro, musaphonye mulimonsemo. Kutenthetsa kumakonzekeretsa minofu yanu ndi mtima wanu pantchitoyo, kukulitsa kufalikira, kutentha thupi, zomwe zingakuthandizeni kuchita bwino maphunziro.

Kutenthetsa kumayenera kuchitika mwamphamvu, ntchito yanu ndikutenthetsa thupi. Zochita zolimbitsa thupi zimathamanga kwa masekondi 30 osapumula pakati pa masewera olimbitsa thupi.

Kuchita masewera olimbitsa thupi kunaphatikizapo zochitika zotsatirazi:

  1. Mapepala oyenda: potembenuza 15 mbali iliyonse (masekondi 30)
  2. Kusinthasintha kwa manja potembenuka 15 mbali iliyonse (masekondi 30)
  3. Kutembenuka kwa zigongono: potembenuka 15 mbali iliyonse (masekondi 30)
  4. Kupindika ndi kusintha kwa mulandu: kwa 10 amatembenukira mbali iliyonse (masekondi 30)
  5. Kupinda pamapazi: 8 amapindika mbali iliyonse (masekondi 30)
  6. Amakonzekera mbali: 15 amapindika mbali iliyonse (masekondi 30)
  7. Kugawa manja mbali: 15 yabwerera mbali iliyonse (masekondi 30)
  8. Gawo limodzi ndi manja opindika: Kubwereza 15 pamiyendo iliyonse (Masekondi 30)
  9. Pitani kumbali ndikutambasula manja: Kubwereza 15 pamiyendo iliyonse (Masekondi 30)
  10. Kuyenda ndikudutsa manja: Kubwereza 15 pamiyendo iliyonse (Masekondi 30)

1. Kutembenuka kwa mapewa

Yambani kuphunzira ndi kutentha mapewa. Imani molunjika ndi mapazi m'lifupi. Tsopano sinthanitsani mapewa anu patsogolo, mmwamba, kumbuyo, pansi. Chitani matalikidwe olimbitsa thupi, sungani masamba anu paphewa pobwerera. Musaiwale kupanga kasinthasintha mbali ina.

Zingati: potembenuza 15 mbali iliyonse (ma 30 spins onse), kapena masekondi 30.


2. Kusinthasintha kwa manja

Khalani mowongoka. Kwezani manja anu mmwamba ndikuyamba kuwazungulira mozungulira. Mverani momwe thupi lanu limayambira kutentha. Choyamba pangani kuzungulira kwa mikonoyo, kenako kubwerera.

Zingati: potembenuza 15 mbali iliyonse (ma 30 spins onse), kapena masekondi 30.


3. Kusinthasintha kwa zigongono

Pindani mikono yanu m'zigongono kuti mapewa (gawo la dzanja pamwamba pa chigongono) likhale lofanana ndi pansi. Tsopano sinthani zigongono zanu mozungulira, kusinthasintha cholumikizira ndi mkono. Choyamba yesani kuzungulira, kenako kubwerera.

Zingati: potembenuza 15 mbali iliyonse (ma 30 spins onse), kapena masekondi 30.


4. Sinthanitsani nyumbayo

Sungunulani manja maphwando, akuyenera kufanana pansi. Yambani kutembenuzira thupi kumbali, kusinthasintha minofu yam'mimba ndi kumbuyo. Mutu wanu udzagwira ntchito mwakhama panthawiyi, choncho ndikofunikira kutambasula minofu yanu musanaphunzire.

kuchuluka: 10 imazungulira mbali iliyonse (kutembenukira kwa 30), kapena masekondi 30.


5. Malo otsetsereka kumapazi

Siyani manja anu kumbali. Yambani kupendekeka, kuyesa kukhudza manja pansi. Osati Kruglaya mmbuyo, tengani masamba amapewa palimodzi, tambasulani minofu kumbuyo kwa ntchafu, kumbuyo, mapewa, mikono.

Zingati: 8 imapindika mbali zonse (zotsetsereka 16) kapena masekondi 30.

6. Amapendekera kumbali

Ikani manja m'chiuno. Yambani kuchita kusinthasintha kwa mbali ndikukweza dzanja. Kokani molunjika osati pakhosi ndi thupi lonse. Chiuno chimakhala chokhazikika.

Zingati: 15 imapindika mbali zonse (zotsetsereka 30) kapena masekondi 30.


7. Zosokoneza dzanja

Siyani manja atagona pa lamba. Lalikani kwambiri miyendo yanu ndikuyamba kutenga mikonoyo kumbali ngati chifuwa. Sinthani thupi lanu, ndikupotoza m'chiuno.

Angati: Kubwereza 15 mbali iliyonse (kubwereza 30 kwathunthu kapena masekondi 30.


8. Masitepe kumbali ndi mikono yogwada

Ndibwino kuti muzitha kutentha thupi pochita masewera olimbitsa thupi okhudzana ndi kumtunda ndi kutsika. Pindani zigongono ndi kuzinyamula kuti mikono ikhale yofanana pansi. Yendani kumbali mwamphamvu, nthawi yomweyo mutambasule manjawo mbali, ndikuwapangitsa kuti akhale ogwirizana. Uwu ndi masewera olimbitsa thupi otenthetsa minofu ya pachifuwa ndi minofu ya mapewa.

Zingati: Masitepe 15 mbali iliyonse (masitepe 30), kapena masekondi 30.


9. Pitani pambali pakukonza manja anu

Pitilizani masitepe apambali, koma sinthani mayendedwe akumwamba kuti atenthe ma biceps ndi ma triceps. Lowani m'malo mokhotakhota ndikusanja manja. Mukamawongola manja anu muwakokere kumbuyo kwanu. Minofu ya mikono itenga nawo mbali pazolimbitsa thupi zambiri, chifukwa chake ndikofunikira kwa iwo kuti athe kutambasula musanachite masewera olimbitsa thupi.

Zingati: Masitepe 15 mbali iliyonse (masitepe 30), kapena masekondi 30.


10. Amakweza mawondo ake ndi mikono yopingasa

Yambani kuyenda m'malo, kukweza maondo anu ntchafu mofanana ndi pansi. Pamodzi ndi kuyenda kwezani manja motalikirana (bweretsani scapula palimodzi) ndikuwasakanikirana pachifuwa (ngati kuti mukufuna kudzikumbatira).

Zingati: Masitepe 15 mbali iliyonse (masitepe 30), kapena masekondi 30.

Kuchita masewera olimbitsa thupi kumtunda: kuzungulira 1

Kuzungulira koyambirira kwa masewera olimbitsa thupi kumatenga mphindi 10. Kuzungulira uku kunali ndi machitidwe osiyanasiyana a 7 omwe amabwerezedwa kawiri. Kuzungulira konse kumatenga pafupifupi mphindi 5.

Zochita zimachitidwa mozungulira masekondi 30 ntchito / masekondi 10 kupumula. Mutha kuthamanga popanda powerengetsera nthawi, kuwerengera kubwereza.

Muulendo woyamba panali zochitika zotsatirazi:

  1. Amapendekera chigongono chamondo: yobwereza 13 mbali iliyonse (masekondi 30)
  2. Chingwe chomenyera: Kubwereza 10 mbali iliyonse (masekondi 30)
  3. Kupotokola ndi mapazi okwera: Kubwereza 20 (masekondi 30)
  4. "Galu wosaka": Kubwereza 18 (masekondi 30)
  5. Mbali yam'mbali pamaondo: Kubwereza 18 (masekondi 30)
  6. Kukoka m'chiuno m'mimba ndikukhala theka: Kubwereza 15 mbali iliyonse (masekondi 30)
  7. Wosambira: kubwereza 10 mbali iliyonse (masekondi 30)

Bwerezani zochitikazo kawiri. Pakati pakupuma kwa masekondi 30-60. Zochita # 4 ndi # 5 mu bwalo loyamba lochitidwa kumanja, mu bwalo lachiwiri kumanzere.

1. Amapendekera ku chigongono chamondo

Chifukwa chiyani: Ntchitoyi cholinga chake ndikukulitsa minofu ya oblique yam'mimba ndi m'chiuno. Kuphatikiza apo, muphatikizanso ntchito ya mapazi, makamaka dera la ma breeches.

Momwe mungachitire: Imani molunjika ndi mapazi pang'ono, mikono ikugwada pazitsulo ndikudutsa kumbuyo kwa mutu wake. Ikani mozama pa bondo lamanja kumanja ndikumukweza. Nthawi yomweyo, pendani thunthu lanu kumanja, kuyesera kufikira chigongono mpaka pa bondo la mwendo wokwezedwawo. Chitani mosiyanasiyana mbali zonse.

Opepuka njira: Mutha kuchita kupendekera kumbali osakweza mapazi.

Momwe mungakwaniritsire: yobwereza 13 mbali iliyonse (maulendo 26) kapena masekondi 30.

Momwe mungachotsere mafuta am'mimba: malangizo ndi masewera olimbitsa thupi


2. Lamba wolumikizira

Chifukwa chiyani: Uku ndikulimbitsa thupi kwakukulu mthupi lonse moyang'ana m'mimba, kumbuyo ndi mikono. Zochita izi ndizabwino kutambasula msana ndikusintha mawonekedwe.

Momwe mungapezere: pitani pamalo amanja. Limbikitsani mimba, yongolani msana wanu, kumbuyo kwenikweni sikukupindika kapena kupinda. Pamalo okutulutsani, kwezani m'chiuno, onani thupi ndikukhwimitsa dzanja phazi linalo. Mukakumana ndi zovuta mudzaima pagalu woyang'ana pansi. Munthawi imeneyi, ndikofunikira kuti musazungulire kumbuyo, yesani kukoka msana. Komanso musagwadire mawondo anu, ndikuyika zovuta pamtambo. Bwerezani mosinthana mbali zonse.

Mtundu wopepuka: kuti muchepetse zolimbitsa thupi lanu lakumtunda, kufikira dzanja phazi, ndi ntchafu ya mwendo wina.

Momwe mungachitire: Kubwereza 10 mbali iliyonse (kubwereza 20), kapena masekondi 30.


3. Kupindika ndi mapazi anu mutakweza

Chani: Ziphuphu ndizolimbitsa thupi zam'mimba, chifukwa chake sikungakhale kuphatikizira pulogalamu yam'mwamba. Tiyeni timange pantchitoyi chifukwa cha miyendo yomwe yakweza.

Momwe mungachitire: Gona kumbuyo kwanu mikono yanu yatambasulidwa kumbuyo kwa mutu, tsitsani pamimba, kumbuyo kumbuyo mutapanikizika pansi. Pa exhale, kwezani kuchokera pansi, kumbuyo kumbuyo, kumbuyo kumbuyo kumatsalira pansi. Zigongono zimapitiliza kuyang'ana mbali inayo, kuzikoka kumapazi. Pochita izi, ndikofunikira kukanikiza kumbuyo kumbuyo mpaka magawo onse azolimbitsa thupi. Ngati mwapanga chilolezo pakati kumbuyo ndi pansi, ndiye kuti katundu yense amagwera kumbuyo kumbuyo. Ndipo izi, poyamba, zopanda phindu, ndipo kachiwiri, zolimbitsa thupi zimatha kukhala zothandiza.

Opepuka njira: Mukutulutsa kosavuta kwa izi pofalitsa, tsitsani miyendo yanu pansi.

Momwe mungachitire: Kubwereza 20 kapena masekondi 30.


4. "Galu wosaka"

Chifukwa chiyani: Izi ndizosavuta komanso zolimbitsa thupi zolimbitsa thupi, kubwerera mmbuyo, kukhazikika, komanso kukulitsa minofu yolimbitsa ndi kukhazikika.

Momwe mungachitire: Imani pazinayi zonse, kujambula manja ndi mawondo. Kwezani dzanja lamanja ndi mwendo wamanzere m'mwamba momwe mungathere. Ndi malo apachiyambi. Pa exhale scrotitis mmbuyo ndi kukhotetsa mwendo wake ndi mkono kuti chigongono anakhudza bondo. Bwererani poyambira. Pitirizani kuchita izi mbali imodzi, mozungulira kwachiwiri, thawirani mbali inayo.

Mtundu wopepuka: Chitani zojambulazo mosasintha, gwirani bwino, ndi manja ndi miyendo.

Momwe mungapangire Kubwereza 18 kapena masekondi 30. Paulendo wachiwiri, chitani masewerawo mbali inayo.

Zochita TOP 30 zolimbitsa


5. Mbali yam'mbali yogwada

Chani: Mbali yam'mbali ndi imodzi mwazinthu zolimbitsa thupi kwambiri za minofu yam'mimba ndi lamba wamapewa. Koma ndi chimodzi mwazovuta kwambiri kwa oyamba kumene. Ngati minofu yanu yayikulu ndiyofooka, ndiye kuti mudzakhala ovuta kwambiri kuti mukhale olimba m'mbali mwake. Ichi ndichifukwa chake timakupatsani mwayi wamatabwa ammbali, omwe ndi othandiza popanga thupi lakumtunda.

Momwe mungachitire: Gona kumanja kwako, kumanga chakutsogolo, dzanja lamanzere likutsalira m'chiuno. Mwendo wakumanja udapinda bondo, mchiuno wagona pansi, miyendo ikubwerera mmbuyo. Kumanzere mwendo kumatambasulidwa bwino ndikupuma phazi. Pa exhale kwezani m'chiuno mwanu momwe mungathere, Kutsegula minofu yam'mimba. Osapambanitsa thupi patsogolo ndi kumbuyo, thupi limakhazikika molunjika. Gwirani chachiwiri pamalo apamwamba ndikutsikira pansi.

Opepuka njira: Momwe mungapangire zochitikazo kuti thupi likhalebe lokhazikika, matabwa ammbali, thupi limakwezedwa, mafupa amakoka.

Momwe mungapangire Kubwereza 18 kapena masekondi 30. Paulendo wachiwiri, chitani masewerawo mbali inayo.


6. Kukoka chiuno kumimba ndikukhazikika

Chifukwa chiyani: Izi ndizochita masewera olimbitsa thupi apamwamba komanso apansi, omwe amapereka zochepa pa Dipatimenti ya msana. Ngati mukumva kupweteka kwakumbuyo, khosi kapena kumbuyo mutaphunzitsidwa ndi atolankhani, ndiye kuti izi zitha kukhala njira yabwino yopopera minofu yam'mimba.

Momwe mungachitire: Khalani pansi, ikani miyendo pamondo, kwezani manja anu pamwamba pamutu panu. Kukana pang'ono kuwongoledwa kale kale. Ndi malo apachiyambi. Kokani ntchafu pamimba, kwinaku mukutsitsa manja mpaka m'maondo. Dziwani momwe mumagwirira ntchito minofu yayikulu. Bwerezani mosinthana mbali zonse. Gwiritsani ntchito zamphamvu.

Opepuka njira: Kutulutsa kochepa kwa zochitikazi pa atolankhani ohvatyvaya yekha mwendo mukamangitsa ntchafu m'mimba osakweza manja.

Momwe mungachitire: Kubwereza 15 mbali (30 kubwereza) kapena masekondi 30.


7. Wosambira

Chani: Wosambira ndi imodzi mwazolimbitsa thupi zothandiza kwambiri komanso zothandiza zomwe zimapanga minofu ya thupi lonse, koma makamaka minofu yakumbuyo, mikono, kumbuyo, mapewa, matako ndi mimba. Ndichizolowezi chabwino chothandizira kukhala ndi moyo wabwino.

Momwe mungachitire: Gona m'mimba mwako, mapazi pamodzi, mikono itambasulidwa patsogolo pake, mutu ukukwera pansi. Lembani ndi kutulutsa mpweya, kwezani dzanja lanu lamanja ndi mwendo wamanzere m'mwamba momwe mungathere, kuyesera kung'amba bere ndi ntchafu pansi. Gwirani chachiwiri ndikubwerera poyambira. Bwerezani mosinthana mbali zonse.

Opepuka njira: Mukugwiritsa ntchito pang'ono kwa thupi ili kumtunda kwezani manja ndi mapazi okha otsala pansi.

Momwe mungachitire: Kubwereza 10 mbali iliyonse (kubwereza 20), kapena masekondi 30.

Pambuyo popumula koyamba kwa masekondi 30-60 pambuyo pakupuma kozungulira masekondi 60. Ndi bwino kusamagona pansi ndikuyenda m'malo.

Kuchita masewera olimbitsa thupi kumtunda: kuzungulira 2

Kuzungulira kwachiwiri kwa masewera olimbitsa thupi kumtunda kumatenga mphindi 10. Kuzungulira uku kumaphatikizanso zolimbitsa thupi za 7, zomwe zimabwerezedwa mozungulira kawiri. Kuzungulira konse kumatenga pafupifupi mphindi 5. Zochita zimachitidwa mozungulira masekondi 30 ntchito / masekondi 10 kupumula. Mutha kuthamanga popanda powerengetsera nthawi, kuwerengera kuchuluka kwa kubwereza.

Kuzungulira kwachiwiri kunaphatikizapo zochitika zotsatirazi:

  1. Kupindika ataimirira chigongono: 15 yabwerera mbali iliyonse (masekondi 30)
  2. Kangaude kachingwe yobwereza 12 mbali iliyonse (masekondi 30)
  3. Kukoka mwendo wowongoka pamimba: Kubwereza 15 (masekondi 30)
  4. Kubwezeretsa pushups + kukweza mwendo: Kubwereza 9 (masekondi 30)
  5. Manja obedwa m'mbuyo amakonda: kubwereza kwa 10 mbali iliyonse (masekondi 30)
  6. Amakweza dzanja kapamwamba: 10 yabwerera mbali iliyonse (masekondi 30)
  7. Kupotoza moyenera: Kubwereza 18 (masekondi 30)

Bwerezani zochitikazo kawiri. Pakati pakupuma kwa masekondi 30-60. Chitani nambala 7 mu bwalo loyamba lochitidwa kumanja, mozungulira lachiwiri kumanzere.

1. Kupindika ataimirira m'zigongono

Chifukwa chiyani: Kuchita masewera olimbitsa thupi uku kukuthandizani kulimbitsa makina osindikizira a rectus ndi ma oblique. Kuphatikiza apo, zolimbitsa thupi zimagwiritsa ntchito minofu yakumunsi kwa thupi yomwe imaperekanso zina zowotcha.

Momwe mungachitire: Imani molunjika ndi mapazi m'lifupi mopatukana, mikono ikugwada pazitsulo pachifuwa, mimba ikuyenda. Pa mpweya, pindani thunthu ndikukweza bondo lanu lakumanja kuti chigongono chakumanzere chikhudze ntchafu yakumanja. Thupi loyang'anitsitsa, yesetsani minofu yanu yam'mimba. Bwerezani mosinthana mbali zonse.

Opepuka njira: M'mawu osavuta, musakweze mwendo kwambiri.

Momwe mungachitire: Kubwereza 15 mbali (30 kubwereza) kapena masekondi 30.

Maphunziro a biceps atsikana


2. Plank Spiderman

Chifukwa chiyani: Uku ndikulimbitsa thupi kwakukulu kwa minofu ya oblique yam'mimba ndi m'chiuno. Monga kusinthidwa kulikonse kwa thabwa, zolimbitsa thupi zimakhazikika mwamphamvu mwamphamvu mthupi lanu, koma makamaka mapewa, matako, chiuno, khola.

Momwe mungapezere: pitani pamalo amanja. Limbikitsani mimba, yongolani msana wanu, kumbuyo kwenikweni sikukupindika kapena kupinda. Lembani ndi kutulutsa mpweya, kokerani bondo lanu lakumanja kugongono lakumanja. Pakubwezera kubwereranso kumalo oyambira ndikubwereza mbali inayo.

Opepuka njira: Mu mtundu wosavuta, pangani ma 4-6 kubwerera, gwerani pansi pa mawondo kwa masekondi 5 ndikubwerera ku. Pang'ono ndi pang'ono yesetsani kuchepetsa kupumula.

Momwe mungachitire: Kubwereza 12 mbali (24 kubwereza kwathunthu) kapena masekondi 30.


3. Kukoka mwendo wowongoka kupita m'mimba

Chifukwa chiyani: Kuchita izi ndikuchokera ku Pilates kudzakuthandizani kulimbitsa minofu yam'mimba, ndipo kutsindika kwa zochitikazi ndi gawo lakumunsi pamimba. Kuphatikiza apo, Pilates ndiyo njira yabwino kwambiri yolimbikitsira khungwa ndi kusintha kwanyengo.

Momwe mungachitire: Gona chagada, kumbuyo kwanu kukwezedwa pansi. Kokani miyendo ndikukweza mmwamba, mikono ikukweza pamwamba pamutu. Limbikitsani mimba yanu, m'munsi mmbuyo mwamphamvu mutapanikizidwa pansi. Pa exhale, kokerani maondo anu pachifuwa, ndikulumikiza Shin ndi manja. Gwirani gawo lachiwiri ndikubwerera poyambira. Pochita izi, ndikofunikira kumvetsetsa kuti miyendo yakumunsi imatsikira pansi, ndizovuta zolimbitsa thupi. Mukamachita masewerawa, pindani pamimba, kuti musanyamule katunduyo kumbuyo.

Mtundu wa Lite: Mu mtundu wa Lite wamachitidwe awa, kwezani miyendo yanu pamwamba ndipo musakweze manja anu.

Momwe mungamalize: Kubwereza 15 kapena masekondi 30.


4. Kubwereza pushups + kukweza mwendo

Chani: Kubwezeretsa pushup ndichinthu chabwino kwambiri chodzipatula m'manja. Dera la triceps mwa amayi nthawi zambiri limakhala lopanda pake komanso losasangalatsa (kumbuyo kwa manja), kotero zolimbitsa thupi m'derali zimangofunika. Zovuta kusintha kukankhira-UPS ndikunyamula kwamiyendo, potero kuwonjezera pantchito ya minofu yam'mimba. Komanso mu ntchitoyi imagwira ntchito minofu ya ntchafu ndi matako.

Momwe mungachitire: Imani pamalo patebulo, miyendo yokhotakhota, mawondo mthupi mutangotsalira zikhatho ndi mapazi opuma pansi, mitengo ya kanjedza ikuyang'ana kutsogolo, chiuno chatsitsa pang'ono, mimba ikuvuta. Pamalo okutulutsani mpweya, gwadani pang'ono zigongono ndi matako m'munsi pafupi. Bwererani poyambira ndipo, osayima kopitilira mphindi imodzi, kwezani mosinthana mwendo umodzi mozungulira pansi. Kenako bwererani poyambira ndikuyamba kuyambiranso.

Mtundu wa Lite: Mu mtundu wa Lite, mutha kuchepetsa kuchuluka kwa ma push-UPS. Ndimachita kukweza-UPS 4 kukweza mwendo. Mutha kukweza mwendo wowongoka, ndi bondo.

Momwe mungapangire Kubwereza 9 kapena masekondi 30. REP imodzi ndikankhira - UPS + kukweza miyendo yakumanja ndi kumanzere.

Kulimbitsa mphamvu kwa amayi omwe ali ndi ma dumbbells


5. Manja olanda abwerera atagona pamimba

Chifukwa chiyani: Kuchita masewera olimbitsa thupi uku kukuthandizani kulimbitsa minofu yanu yakumbuyo, minofu yolumikizana, minofu yamapewa ndi mikono. Kuchita masewerawa kudzathandizanso kuwongola msana komanso kusintha kwaimidwe.

Momwe mungachitire: Bodza m'mimba mwako, mikono itambasulidwa patsogolo panu ndipo ikufanana wina ndi mnzake. Pamalo okutulutsani, kwezani pachifuwa, kukokera mkono kumbuyo ndi kuyang'anitsitsa thupi kuti mukhudze ntchafu yanu. Osasokoneza khosi lanu, kukoka mapewa kutali ndi makutu anu. Muzimva kupsinjika kokondweretsa m'munsi kumbuyo ndi kumbuyo komanso kukoka kwa msana. Bwerezani mosinthana mbali zonse.

Opepuka njira: Mukuwala kwa zochitikazi kumtunda kwa thupi musakokera dzanja kumbuyo, imani pamalo abwino.

Momwe mungachitire: Kubwereza 10 mbali iliyonse (kubwereza 20), kapena masekondi 30.


6. Amakweza dzanja lamba pakatsogolo

Chifukwa chiyani: zolimbitsa thupi ntchito minofu ya thupi chifukwa cha zovuta ndi zomangira pa mikono, koma makamaka minofu ya mapewa ndi triceps, komanso minofu pachifuwa, ndi kumbuyo minofu. Izi ndizovuta zolimbitsa thupi, choncho nthawi yoyamba kuchita izi ataimirira, atagwiritsa ntchito zingwe pamapazi ake.

Momwe mungachitire: Tengani matabwa kutsogolo: thupi limapanga mzere wolunjika, kumbuyo kwake sikukhotakhota kapena kupindika, mimba ndi matako zili zolimba, khosi limasunthika, yang'anani kutsogolo. Kukhala ndi mawonekedwe olimba a thupi, onjezani mkono wanu patsogolo ngati mukufuna kufikira khoma kutsogolo. Chitani mosinthana mbali zonse ziwiri, osakhwimitsa khosi pophedwa.

Opepuka njira: Mukutulutsa kocheperako ka thupi ili kumtunda mpaka maondo ake. Kodi masekondi 15 amatha kuthamanga m'masekondi 15 pamwendo, mwachitsanzo.

Momwe mungachitire: Kubwereza 10 mbali iliyonse (kubwereza 20), kapena masekondi 30.


7. Kupotoza mosavomerezeka

Chifukwa chiyani: Izi ndi zolimbitsa thupi zabwino zikugwira ntchito ma oblique ndi abs apamwamba ndi apansi. Ndizosavuta kuchokera pamalingaliro aluso, komanso pakuwona kukhazikitsa.

Momwe mungachitire: Bodza pansi, miyendo yolekanitsidwa pang'ono ndi inzake, minofu yam'mimba imakhala yolimba, kumbuyo ikukanikizika pansi. Dzanja lamanzere molunjika ndikuyika pambali, dzanja lamanja limakwezedwa mozungulira. Pa exhale yozama kwezani mwendo wanu wamanzere m'mwamba kotero kuti anali wowonekera pansi. Nthawi yomweyo, kwezani kumbuyo kwanu, ndikukoka dzanja lake kuti mukhudze Shin. Chitani zochitikazo mbali imodzi kumapeto koyamba komanso mbali inayo kumapeto kwachiwiri.

Opepuka njira: Pogwiritsa ntchito pulojekitiyi, yesani kukweza mwendo wopindika.

Momwe mungapangire Kubwereza 18 kapena masekondi 30. Paulendo wachiwiri, bwerezani ntchitoyi mbali inayo.

Pambuyo pozungulira koyamba ndikuzungulira, pumulani masekondi 30-60.

Kutambasula pansi

Mukamaliza kulimbitsa thupi, onetsetsani kuti mwatambasula minofu. Kutambasula pambuyo pa kulimbitsa thupi kumathandizira kukhathamira kwa minofu ndi kuyenda molumikizana komwe kumathandizira kupezanso mphamvu kwa minofu, kumachepetsa kuvulala, kumathandiza kupewa kuzimiririka pantchito yanu. Tikukupatsani masewera olimbitsa thupi otambasula minofu ndikugogomezera kumtunda. Kutambasula kwathunthu pa rug, kutalika kwake konse ndi mphindi 5-7.

Pazochita zilizonse, kusuntha mpaka masekondi 20 kumanja ndi masekondi 20 kumanzere. Ngati nthawi ilola, ndipo mukufuna kutambasula bwino, mutha kukhala pagawo lililonse kwa masekondi 30-40. Kuti mutambasule muyenera kukhala ndi wotchi yoyimitsa, koma mutha kuwerengera mpaka nthawi 20-30, osayiwala kupuma kwambiri.

Pamapeto pake thupi lapamwamba limaphatikizapo zochitika zotsatirazi:

  1. Mawondo mpaka pachifuwa: masekondi 20
  2. Phokoso la galu mmwamba: masekondi 20
  3. Amakondera mbali kwa masekondi 20 mbali iliyonse
  4. Kutambasula manja ndikukweza: masekondi 20
  5. Kutambasula biceps: kwa masekondi 20 mbali iliyonse
  6. Kutambasula mikono: kwa masekondi 20 mbali iliyonse
  7. Kutambasula kwa ma triceps: kwa masekondi 20 mbali iliyonse
  8. Zithunzi za mwana: masekondi 20

Zochita 30 zapamwamba zotambasula miyendo

1. Mawondo mpaka pachifuwa

Khalani chagona kumbuyo kwanu mukatha kuchita masewera olimbitsa thupi am'mbuyomu. Kokerani mawondo anu pachifuwa ndikuwamvetsetsa ndi manja anu awiri. Khazikani mtima pansi, muzimva kutambasula kokoma kumbuyo. Khalani pomwepo kwa masekondi 20-30.


2. Kuyika kwa agalu kumaso

Tambasulani minofu ya m'mimba ndi kumbuyo kwa Cobra. Ugone pamimba pako, ikani manja anu pachifuwa. Kokani ndi manja anu pansi ndikukweza thupi lanu lakumtunda, chiuno chimakhalabe pansi. Mverani kupsinjika kwa minofu ya thupi. Yesetsani kukhotetsa osati mu lumbar, ndi thoracic msana (pakati kumbuyo). Khalani pamalo a Cobra osachepera masekondi 20.


3. Amapendekera kumbali

Khalani pamalo a Lotus, khalani pamalo abwino, yongolani msana wanu. Ikani dzanja limodzi m'chiuno, linalo litambasuleni. Pangani kupendekera, kufikira mkono wowongoka. Muzimva kupindika kumbuyo, chifuwa, mapewa ndi mikono. Khalani mozungulira kwa masekondi 20 mbali iliyonse.


4. Kutambasula manja ndikukweza

Pitirizani kutambasula thupi lakumtunda pamalo a Lotus. Kwezani manja anu pamwamba pamutu panu ndi zala zanu zitadutsa pakati pawo. Fikirani, kanjedza mmwamba, ndi mapewa, yesetsani kutsitsa. Khalani otambasula bwino kumbuyo ndi mikono. Osati kubwerera kumbuyo. Khalani pamalo amenewa masekondi 20.


5. Kutambasula biceps

Kutambasula dzanja limodzi patsogolo pake, dzanja lina lidagwira chikhatho cha dzanja. Limbani mopepuka padzanja lake, kuti muwongolere dzanja ndikutambasula ma biceps a mkono. Chitani zochitikazo padzanja lililonse masekondi 20.


6. Kutambasula mapewa

Pakutambasula mapewa anu mkono wowongoka mbaliyo kotero kuti chigongono chinali pamlingo wapewa wina. Kokani mkono momwe mungathere kumbali, kutambasula minofu ya phewa. Chitani zochitikazo padzanja lililonse masekondi 20.


7. Kutambasula kwa ma triceps

Kuti mutambasule ma triceps, omwe akhala akugwira ntchito molimbika panthawi yamaphunziro athu, kwezani kogwada padzanja pamwamba pamutu. Dzanja lina likugwira chigongono ndikukoka mkono momwe mungathere kumbuyo kwa mutu wanu. Mverani kutambasula kumbuyo kwa manja. Chitani zochitikazo padzanja lililonse masekondi 20.


8. Zithunzi za mwana

Malizitsani kulimbitsa thupi ndi mawonekedwe a mwana womasuka. Kuti mutenge izi, khalani maondo anu, ndikugona pansi pachifuwa. Tambasulani manja patsogolo kapena pindani patsogolo pake. Tsekani maso anu ndikupuma mwamphamvu. Khalani pamalo a mwana osachepera masekondi 20.

Onaninso:

Popanda kuwerengera, pulogalamu Yomaliza, Kwa oyamba kumene, Belly, Arms ndi chifuwa

Siyani Mumakonda