Chitani izi kulimbitsa thupi kwa Courtney Gardner kamodzi pa sabata kapena mukakhala ndi nthawi yochepa ndipo manja anu adzakhala olimba, otupa komanso achigololo!

Author: Hobart Mbalame ya Chinsansa

Pali matani "kulimbitsa thupi kwa amayi" pa intaneti. Nthawi zambiri, zochitikazi zimawonetsedwa ndi msungwana wachidwi yemwe amabwereza mobwerezabwereza ma kilogalamu apinki apinki, kwinaku akuvina nyimbo, kudumphira m'malo, kapena kungoyang'ana kamera.

Zochita zolimbitsa thupi sizikugwirizana ndi izi. Pulogalamu yayikulu ikupangitsani inu kutuluka thukuta, koma chilichonse chazonse chimatenga zosakwana theka la ola.

Kulimbitsa Thupi Kwambiri kwa Courtney Gardner kutengera magawo obwereza mpaka khumi omwe amakhala ndi nthawi yopuma yochepa. Lili ndi supersets ndi kawiri. Manja anu adzapsa ndipo mtima wanu udumpha kuchokera pachifuwa chanu mukamaliza masewera asanu ndi limodzi osalekezawa.

Kulimbitsa Thupi Lama mphindi 30 Kwa Akazi

Malangizo aukadaulo

EZ Barbell Biceps Curl

Cholinga cha ntchitoyi ndikugwiritsa ntchito ma biceps anu, kotero khalani olimba m'mbali mwanu, apo ayi chifuwa chanu ndi minofu yanu izinyamula katundu wina. Ma biceps okha ndi omwe ayenera kugwira ntchito, pakubwereza kulikonse.

Mapindikidwe a Dumbbell

Mtundu wosinthidwa pang'ono wa classic biceps curl, momwe mikono imakulitsidwa. Apa, dzanja limodzi nthawi zonse lopindidwa pangodya lakumanja, lomwe limakulitsa nthawi yolemetsa. Zikupezeka kuti mukukana ndi mphamvu yokoka ngakhale ndi dzanja "lopumula". Mukamayankha mobwerezabwereza, mumayesedwa kwambiri kuti mugwetse dzanja lanu. Osataya mtima, dzikakamizeni kuti mugwire dzanja "losagwira ntchito" pamakona 90 digiri.

Pamwamba Triceps Extension

Imodzi mwazochita zabwino kwambiri za triceps. Kuti mupindule kwambiri, sungani zigongono zanu moyandikana momwe mungathere ndikusindikiza ma triceps anu pamwamba. Sungani nthawi yanu yayikulu panthawi iliyonse.

Kankhani kuchokera pa benchi

Ikani manja anu pabenchi mozungulira m'chiuno kuti mupewe zovuta pamapewa anu. Mapazi akhoza kuikidwa pansi kapena pa benchi ina.

Kupinda ndikugwira "nyundo" pamtengo

Pazochita zonse zam'mbuyomu, mudagwiritsa ntchito ma supulo apamwamba (kanjedza moyang'ana mmwamba ndi mtsogolo). Yakwana nthawi yosinthira kulowerera ndale, momwe manja amakhala ofanana ndi torso, ndipo zikhatho zikuyang'anizana. Kusintha kwa nsinga kumakupatsani mwayi wogwiritsa ntchito minofu yomweyo mosiyana pang'ono.

Triceps Extension kumtunda wapamwamba

Malizitsani kulimbitsa thupi kwakanthawi kochepa kumeneku. Bwerezerani mobwerezabwereza 10, muchepetse kulemera kwake, kenako nkubweranso mobwerezabwereza osapumula. Kuchepetsa kulemeranso kachiwiri ndikuchita zina 10 zobwereza. Uwu ndiye masewera olimbitsa thupi omaliza pantchito yanu, kuti muthe kutuluka - ngakhale mutakhala kuti simenti ikuyenda mumitsempha yanu ndipo mikono yanu yatsala pang'ono kugwa.

Gawani ndi anzanu!