M'malo ochitira masewera olimbitsa thupi opanda zida zolimbitsa thupi, muyenera kutenga osati kuchuluka, koma mumtundu. Mangani minofu kunyumba kapena m'galaja ndi zipolopolo zitatu pazolimbitsa thupi zitatu pa sabata!

Author: Eric Velazquez, Katswiri Wotsimikizika Wamphamvu komanso Katswiri Wolimbitsa Thupi

Malo ochitirako masewera olimbitsa thupi apafupi atha kukhala ndi makina aposachedwa, mizere ya mabenchi, ndi ma squat racks, koma ngati mulibe nthawi yopita kumeneko, zolinga zabwino sizingakhale zothandiza. Ndalama zolembetsera pamwezi zokha ndizomwe zimatha ku akaunti yanu yakubanki!

Kwa anthu ambiri omwe akuyang'ana pulogalamu yabwino yolimbitsa thupi, kupanikizika kwa nthawi ndiye chopinga choyamba komanso chachikulu. Ichi ndichifukwa chake nyumba yochitira masewera olimbitsa thupi m'chipinda chopanda kanthu kapena garaja ikhoza kukhala njira yabwino yothetsera bajeti. Ndizovuta kudandaula chifukwa cha kusowa kwa nthawi pamene masewera olimbitsa thupi amangotaya mwala!

Mungaganize kuti nyumba yochitira masewera olimbitsa thupi ndi yokwera mtengo kwambiri, koma sikuyenera kutero. Mukungoyenera kusankha bwino pakati pa zida zamasewera. Mwachitsanzo, ndi bwino kukhala ndi squat rack kunyumba, koma zimawononga ndalama zambiri ndipo zimatenga malo ambiri, makamaka powerenga barbell ndi zikondamoyo. Komanso, ngati cholinga cha masewera olimbitsa thupi anu ndikumanga minofu ndipo simukufuna kukhala woyendetsa mphamvu, mutha kupeza zolimbikitsa zomwezo ndi ma dumbbells, benchi, ndi barbell. Mu masewera olimbitsa thupi ngati amenewa, mumangofunika kutenga khalidwe, osati kuchuluka! Chifukwa chake, konzekerani kuti malingaliro anu olimbitsa thupi akunyumba asokonezeke.

zida

Benchi yosinthika. Mwachidziwitso, mutha kukhala ndi moyo pazakudya zolimba za kuyimirira ndikugona pansi, koma ndi mipata yambiri yatsopano yotsegulira benchi yokhazikika yokhala ndi padding yapamwamba, ndiyofunika kuyikapo ndalama. Sankhani benchi momwe mungapendekere mutu wanu mmwamba ndi pansi pamakona osiyanasiyana. Kuphatikiza apo, benchi, yomwe imayikidwa pamakona a digirii 90, ipereka chithandizo chakumbuyo panthawi yosindikizira pamwamba. Monga bonasi, nthawi zonse mutha kuyika phazi limodzi pa benchi ndikuchita ma squats aku Bulgaria.

Ma dumbbells okhazikika. Ma Dumbbells ndi njira yabwino kwambiri yopangira minofu. Kuyenda kwapang'onopang'ono kumakhala kokulirapo kuposa ndi barbell ndipo ndikovuta kuwongolera. Yoyamba ndi yachiwiri imakulolani kuti mutenge ulusi wambiri wa minofu.

Popeza rack yodzaza ndi ma dumbbells imatenga malo ochulukirapo ndipo imafuna ndalama zopanda pake, ndikwabwino kusankha kuchokera kumitundu yayikulu yoyika ma dumbbells. Zida zogwiritsira ntchito zimakulolani kuti mugwiritse ntchito zolemera kuchokera ku 2 mpaka 50 kg pa mkono, ndipo izi zimapereka kusiyana kofunikira pakukula kwa minofu. Ngati mumamatira ndi awiri omwe amakulolani kuti musinthe mofulumira kulemera, mukhoza kuphatikizapo supersets muzolimbitsa thupi zanu.

Mphamvu yoyikamo yopingasa bar / Mipiringidzo. Power Rack for push-ups and pull-ups Pull-up bar / Bars - chimodzi mwazinthu zamtengo wapatali kwambiri pamitengo ndi mtundu wa chilichonse chomwe mungagule. Zimakuthandizani kuti mugwiritse ntchito kulemera kwa thupi muzosiyana siyana zokoka, kuyang'ana mbali zosiyanasiyana za kumbuyo, ndi ma incarnations angapo a bar push-ups, chifuwa cholemekezeka ndi triceps. Ngati kuyimitsidwa koteroko sikukukwanira m'malo anu okhala kapena bajeti, mutha kukokera pa bar wamba, ndikusintha mabokosi amtali kapena zinthu zina zokankhira.

Kupatukana kwa masiku XNUMX kolimbitsa thupi kunyumba

Ngati kulemera kwanu kwakukulu kwa ma dumbbells anu osinthika ndi 40-46kg, simungakhale ndi matani okwanira kuti mulimbikitse munjira yoyenera yobwereza 8-12. Pamene malire olemera ali otsika, njira imodzi ndiyo kufupikitsa nthawi yotsalayo pakati pa ma seti. Njira imeneyi imawonjezera kutopa kwa minofu, komwe kumawonedwabe ngati chiyeso chochulukirachulukira.

Ma Superset okhala ndi mpumulo wocheperako amakulolani kukwapula mwamphamvu ndikusunga mafupa anu osangalala nthawi imodzi. Kugwiritsa ntchito mwanzeru choyikapo mphamvu pakukoka kumakupatsani mwayi wolimbana ndi minyewa yam'mwamba yam'mwamba ndi kulemera kwanuko, ndipo ngati muwonjezera chikwama chodzaza kapena lamba wonyamula zolemera, mutha kusintha mtundu wobwereza.

Zolimbitsa thupi 1. Chifuwa ndi msana

Mudzasintha masewera olimbitsa thupi pachifuwa ndi kumbuyo nthawi yonseyi mpaka mutamaliza ndi kusuntha kwa magulu onse a minofu - chojambula chojambula cha dumbbell. Popeza izi ndi ziwalo zazikulu komanso zamphamvu zathupi, muyenera kuwongolera nthawi yopuma kuti mukwaniritse kulephera kwa minofu mkati mwa gawo lomwe mukufuna. Khalani ndi foni yanzeru yokhala ndi chowerengera pafupi.

Zolimbitsa thupi 1. Chifuwa ndi msana

Zolimbitsa thupi 2. Miyendo

Yambani ndi kulumpha squats - amakonzekeretsa minofu yanu ndi dongosolo lamanjenje kuti muzichita nawo masewera olimbitsa thupi. Osachita izi kuti mulephere, siyani mphamvu kuti mubwereze kangapo.

Zochita izi zimatha kuphatikizidwa ndi goblet squat, yomwe imatenga quadriceps ndi gluteus minofu, ndipo nthawi yomweyo imapangitsa kuti minyewa ikhazikike mokhazikika. Ngati zolemera sizili zolemetsa kuti zigwiritse ntchito minofu pa chiwerengero chodziwika cha reps, ikani ma dumbbell awiri olemera mu chikwama chanu ndikuchipachika pachifuwa chanu. Ku Romanian deadlift, womanga wamkulu wa hamstrings ndi glutes, amabwera pambuyo pake, ndikutsatiridwa ndi ma dumbbell mapapo.

Zolimbitsa thupi 2. Miyendo

Zolimbitsa thupi 3. Mapewa ndi mikono

Pakulimbitsa thupi kumeneku, mutha kuchita masewera olimbitsa thupi motsatizana, kapena mutha kuwaphatikiza kukhala ma superset ndi ma seti atatu kuti mufulumizitse masewera olimbitsa thupi ndikulimbitsa minofu. Ma Dumbbells amakwanira bwino apa, momwe mungasinthire kulemera kwake mwachangu. Zochita zolimbitsa thupi zolimbana ndi ma biceps ndi ma triceps ndizothandiza kwambiri popititsa patsogolo kuthamanga kwa magazi ndi kupopa manja anu.

Zolimbitsa thupi 3. Mapewa ndi mikono

Werengani zambiri: