Zamkatimu
Kuchita Bwino Kwambiri Kwa Maminiti 30
Imwani kulimbitsa thupi kwanu koyambirira ndikupita ku masewera olimbitsa thupi. Tili ndi masewera olimbitsa thupi abwino kwa inu omwe angakusandutseni swing mumphindi 30 zokha!
Author: Roger Lockridge
Ndi zinthu zochepa poyerekeza ndi mapampu amkono akupha komanso kumverera kuti mwangomaliza masewera olimbitsa thupi a biceps ndi ma triceps. Chokhacho chomwe chingapangitse maphunziro a mkono kukhala abwino kwambiri ndikuchepetsa nthawi yomwe imatenga kuti achite.
Express Workout Plan ili patsogolo panu! Taphatikiza zida zakupha zomwe zingayambitse minofu yanu mumphindi 30 zokha.
Kuchita Bwino Kwambiri Kwa Maminiti 30
3 kuyandikira 10 kubwereza
Kukweza mipiringidzo ya biceps pakhoma
M'mitundu iyi yokweza ma biceps barbell, mumakanikiza msana wanu kukhoma kuti mupewe kusinthasintha kwa thupi komanso kugwiritsa ntchito gawo lopanda mphamvu. Ngati muli ndi vuto ndi manja anu kapena zigongono, ganizirani kugwiritsa ntchito bar yowongoka ya EZ m'malo mwake. Kupanda kutero, kwezani bar ndi kulemera kokwanira kuti mufikire kulephera pakati pa 8-10 reps.
Yambani ndikugwira kwakukulu ndikuchita seti yoyamba yobwereza ndi njira yoyeretsera kwambiri. Kenako, osapuma pang'onopang'ono, sunthirani ku njira yopapatiza ndikuchitanso zina 8-10. Pumulani masekondi 45. Bwerezani mpaka mutapanga seti 3.
Superset: Dips ndi Dips za Diamondi
Zochita zonse ziwirizi ndi zakupha zolimbitsa thupi kuwotcha kumbuyo kwa dzanja.
Yambani ndi ma dips 10, kusunga chiuno chanu chowongoka kuti musunthire ku triceps yanu.
Mukangomaliza kukankha komaliza, igwani pansi ndikuchita 10 "diamondi" kukankha-ups. Ma diamondi push-ups, kapena diamondi push-ups, ndi kusintha kwa zochitika zomwe manja amagwirana ndi zala zanu zimapanga diamondi, kapena diamondi. Pumulani kwa masekondi 45 pakati pa supersets.
Superset: Ikani Dumbbell Curl ndi Tate Press
Superset iyi imagwira ntchito zonse za biceps ndi triceps. Ma dumbbell curls pa benchi yopendekera amathandizira kudzipatula ma biceps - zomwe ndizomwe mukuyesera kuti mukwaniritse. Onetsetsani kuti mu gawo loyambirira, mikono ili kumbuyo kwa ndege ya torso, ndipo pamwamba pa kukweza, ma biceps ndi ovuta komanso oponderezedwa momwe angathere.
Mukamaliza kupindika komaliza, sungani ma dumbbells pamutu panu ndikuyamba kusindikiza Tate. Sungani zigono zanu kunja nthawi yonseyi, ndikukweza ma dumbbells molunjika. Tsitsani zolemera pang'onopang'ono kuti minofu ikhale yolimba, musalole kuti ma dumbbell agwire pachifuwa chanu.
Imani pang'ono pansi pa makina onse osindikizira. Mukamaliza superset, pumulani kwa masekondi 45. Pazonse, muyenera kupanga 3 supersets zotere.
Kupindika kwa mikono kwa biceps mu simulator
Scott Bench Curl ndiwomaliza bwino kwambiri pakulimbitsa thupi kwa bicep. Pakulimbitsa thupi kumeneku, muchita masewera olimbitsa thupi pamakina pogwiritsa ntchito njira yotsalayo / pause / drop set (RPD) pa seti yomaliza kuti mumalize ma biceps. Ngati simunagwiritsepo ntchito njirayi, ndikukutsimikizirani, ndibwino kuyesa ODS ndipo mudzaikonda monga momwe ndimakondera. Pumulani masekondi 45 mutatha ma seti awiri oyamba, ndiyeno yambani kuchita seti ya OTP.
Njira ziwiri zoyambilira zopindika mikono mu simulator yomwe mumachita mumtsempha wachikhalidwe. Yambitsani PPD yanu yomaliza pokwaniritsa kulephera kwa minofu - chitani 8 reps kapena choncho. Pumulani kwa masekondi 5 ndikubwerezanso pang'ono kuti mulephere. Tsopano chepetsani kulemera kwa ntchito ndi 25% ndikubwereza mobwerezabwereza - kulephera, kupuma, kulephera. Kuonda kachiwiri ndi kubwereza njira kachiwiri. Zimakhala ngati 6 minsets munjira imodzi. Ma biceps anu amamva kulemedwa ndipo mudzakonda pampu iyi.
Kugwada kwa Triceps Extension
Kuchita masewera olimbitsa thupi ogwada kumachotsa kubera ndikuthandizira kudzipatula kwa triceps. Mwa njira, izi ndizochita zokonda kwambiri zomwe zili ndi mutu wa Mr. Olympia Jay Cutler, kotero mutha kukhala otsimikiza kuti mudzapeza kupopa kwapamwamba kwa triceps yanu.
Pazolimbitsa thupi zomaliza, mumagwiritsa ntchito seti yofananira ndi kubwereza mobwerezabwereza monga momwe mumapiritsira makina. Palibenso kusintha kwa mpumulo. Chitani njira ziwiri zokhazikika, kenako yambani seti imodzi ya OPD kuti muyike chipolopolo pakulimbitsa thupi kwanu. Panthawiyi, muyenera kumva kuti manja anu akuwotchedwa pamoto wochepa.