Kulimbitsa mphamvu kuchokera ku HASfit muscle + kalendala yokonzeka yamakalasi masiku 30!

Simukufuna kungochepetsa thupi, komanso kulimbitsa minofu ndikugwira ntchito yolimbitsa minofu? Tikukupatsani mphamvu zolimbitsa thupi kunyumbaKUFUNIKIRA kuchokera yamagulu onse amisili omwe angakuthandizeni kukonza mtunda wa thupi. Kuphatikiza apo, ophunzitsa otchuka pa njira ya youtube ndikupereka kalendala yamasiku 30 yamapulogalamu oyeserera pakukula kwa minofu ndikumanga thupi lolimba.

Dongosolo Lamasiku 30 Lomanga Minofu: Kuphunzitsa zolemera kunyumba

Makochi a HASfit (Joshua Kozak ndi mkazi wake Claudia) adakula pulani yamasiku 30 yophunzitsira kulemera kwa minofu kunyumba. 30 Day Muscle Building Program ndi pulogalamu yabwino kwambiri yamtunduwu, yomwe ingakuthandizeni kukulitsa mphamvu zanu ndikuwongolera momwe thupi limapangidwira. Zovutazo ndizoyenera kwa ambiri omwe akugwira ntchito yapakatikati mpaka kutsogola kwamaphunziro kudzera pakusintha kochita masewera olimbitsa thupi komanso mayendedwe omasuka.

Pulogalamuyi ikuphatikizapo Zochita 20 zosiyana, kotero mutsimikiziridwa kuti musakhale otopetsa komanso osasangalatsa. Kupatula magawo ofunda ndi kuziziritsa kungakutengereni mphindi 30 tsiku lililonse ndikupuma tsiku limodzi sabata. Khalani mwina tsiku lina (osati kalendala) mwakufuna kwanu, komabe, kuti mubwezeretse osachepera 1 sabata pakufunika. Masiku ena mudzaphunzitsidwa zomwe mungasankhe: Kutentha (cardio-load) kapena Mangani Flex (mphamvu yamagulu amitundu yonse) kutengera zolinga zanu ndi zosowa zanu.

Mutha kubwereza dongosolo la masiku 30 kangapo momwe mungafunire. Koma makochi amalangiza kuti awonjezere kulemera komwe kumagwiritsidwa ntchito pochita masewera olimbitsa thupi kuti apewe mapiri ndi kuchepa. Mphamvu yamagetsi iyi ikwanira amuna ndi akazi. Komabe, atsikana sayenera kuda nkhawa kuti matupi awo akuwonjezeka kwambiri pamaphunziro amenewo. Chifukwa cha kuchepa kwa testosterone testosterone kuwonjezeka kwa minofu kumakhala kovuta kwambiri kwa amayi.

Zida zochepa zofunikira pulogalamu yamphamvu yophunzitsira kunyumba - awiriawiri awiri achabechabe (gulu limodzi lowala komanso lolemera kwambiri). Kulemera kwake kwa ma dumbbells kumadalira kwathunthu pamlingo wanu wolimba ndipo kumatsimikizika bwino mwamphamvu. Simuyenera kukhala osavuta, njira yomalizirayi iyenera kuchitidwa pamagetsi ambiri, koma muyenera kutsatira njira zolondola zolimbitsa thupi.

As zida zowonjezera mungafunike: benchi, masewera olimbitsa thupi, barbell, bala, kettlebell, expander, koma safunika. Komabe, malo aliwonse ochita masewera olimbitsa thupi omwe angagone kukhala abwino. Mutha kugwiritsa ntchito mipando ingapo, ndi m'malo mwa benchi kapena fitball. Komabe, kuphunzitsidwa kwamphamvu kumeneku kwakukula kwa minofu kumagwiritsa ntchito osachepera zida mosiyana ndi mapulogalamu ena ofanana:

• P90X ndi Tony Horton: pulogalamu yamagetsi yanyumba yanu
• Ntchito yopambana ya Tsiku 90: pulogalamu yamphamvu yonse
• Thupi Lanyama: kulimbitsa mphamvu yophunzitsira kukula kwa minofu

Kusankhidwa kwakulimbitsa thupi kwakukula kwa minofu kuchokera ku HASFit

Ngati simukufuna kuchita nawo zovuta zamagetsi, mutha kungophatikiza makanema amtundu uliwonse pakulimbitsa thupi kwanu. Pansipa timapereka maphunziro olimba kunyumba HASfit from minofu yakumtunda ndi kumunsi. Kuphunzitsa khungwa pamsonkhanowu sikunalowemo. Adzasonkhanitsidwa m'nkhani yapadera, chifukwa njirayo imapereka makanema osiyanasiyana am'mimba.

Zochita zilizonse zotsatirazi ndizodziwika ndi Kumanga Minofu (kumanga minofu) ndipo onse akuphatikizidwa pulogalamu yonse Dongosolo Lamasiku 30 Lomanga Minofu Panyumba. Takhala tikukuphunzitsani zamphamvu kuchokera ku HASfit, zomwe zimalimbikitsidwanso kuti muzichita ngati maphunziro a kunenepa. Komabe, kanema wa mndandanda watsopano wopangidwira makamaka kumanga minofu.

Kanema aliyense amatchula zochitika zomwe zimaphunzitsidwa. Ngati masewerowa aphatikizidwa kukhala gulu limodzi malinga ndi kalata (Mwachitsanzo A1 ndi A2), kotero izi zimasinthidwa. Ziwerengerozi zikuwonetsa kuchuluka kwa kubwereza. Chifukwa aliyense kulimbitsa thupi, muyenera ma dumbbells. Zida zina ndizosankha. Nthawi zambiri, Claudia amawonetsa zosiyana ndi ma dumbbells, ndipo Joshua amagwiritsa ntchito bala yopingasa, ndodo, zotulutsa. Izi zolemetsa kunyumba zoyenera amuna ndi akazi.

Kulimbitsa mphamvu kunyumba kwa matako ndi miyendo

1. 30 Min Home Body Milomo Yolimbitsa Thupi Pazochita Zanyumba.

Kuti muchite masewera olimbitsa thupi munthawi yamphamvu iyi mufunika mpando / benchi / nsanja.

• A1: Dumbbell Sumo Deadlift 3-0-3 Tempo 4 × 8
• B1: 1, Dumbbell Yoyambira Gulu x12 x10 x8
• B2: Dumbbell waku Bulgaria Hip Hinge x12 x10 x8
• C1: Dumbbell Hack squats / okwera zidendene x12 x10 x8
• C2: Dumbbell Stiff Leg Deadlifts / Toes okwera x12 x10 x8
• D1: Dumbbell Steps Ups 3 × 8
• D2: DB Side Lunge / Kukweza Mbali Lunge 3 × 8
• E1: Dumbbell squats + Ng'ombe Kwezani x 4 Tabata zozungulira 20 sec ntchito / 10 sec rest

2. 30 Minute Yomanga Thupi Kulimbitsa Thupi

Kettlebell, barbell, masewera olimbitsa thupi / benchi - mwakufuna.

• A1: DB / Barbell Squat x15 x12 x10 x8
• B1: DB Chibugariya Squat x15 x12 x8
• B2: DB Sumo DL / Barbell x15 x12 x8
• C1: DB Mbali Lunge x12 x10 x8
• C2: DB Posterior Swing / Kettlebell x12 x10 x8
• C3: DB Split Squat / Barbell x12 x10 x8
• D1: Barbell Hip Thrusters / 131 Tempo Hip Ups 3 × 8
• D2: DB Yosintha Lunge 131 Tempo 3 × 8
• E1: Ng'ombe Yakwezera Zala Zawo Patsogolo x 30 sec
• E2: Ng'ombe Imakweza Zala Kutali x 30 sec
• E3: Zala Zanu Pamphongo Kwezani x 30 sec

Kulimbitsa mphamvu kunyumba kwamagulu amtundu uliwonse

3. 30 Min Back ndi Bicep Workout Kuti Mumange Minofu

Mufunikanso thaulo. Ndodo - posankha.

• A1 Deadlift / DB Deadlift x15 x12 x10 x8
• B1 Bent Over Row / DB x15 x12 x10 x8
• B2 Zottman Curls x15 x12 x10 x8
• C1 Zosintha Fly x12 x10 x8
• C2 Dzanja Limodzi + Kupotokola x12 x10 x8
• C3 Komabe Leg DL + Shrug / RDL + Shrug x12 x10 x8
• D1 303 Tempo Hammer Curl 3 × 8
• D2 matawulo Skydivers 303 Tempo 3 × 8
• E1 Dumbbell Snatch x 60 sec
• Kutentha kwa E2 Alt Curl x 60 sec

4. 30 Min Chest ndi Tricep Workout Kuti Mumange Minofu

Ndikofunika kukhala ndi fitball kapena benchi.

• A1: DB Chest Press x15 x12 x10 x8
• B1: Chojambulira cha Dumbbell x15 x12 x8
• B2: DB Pronate Kickback x15 x12 x8
• C1: DB Fly x12 x10 x8
• C2: DB Press ndi Rotation x12 x10 x8
• C3: DB Elbow Out Ext x12 x10 x8
• D1: Benchi Dips / Chair Dips 303 Tempo 3 × 8
• D2: Svend Press Ndi 303 Tempo 3 × 8
• E1: Kukwera Kwambiri Pushup / Pansi / Knees x 60 sec
• E2: DB Triceps Ext x 60 sec

5. 20 Min Beer Workout yokhala ndi ma Dumbbells

Mumafunikira chokhomerera.

• A1: Atolankhani aku Cuba x12, x10, x8, x6
• B1: Dumbbell mobwerezabwereza ndi Press Press 3 × 8
• B2: Y Kwezani 3 × 12
• B3: Kumbuyo Kwazitsulo Zowongoka 3 × 12
• C1: Dumbbell Front Kwezani x12, x10, x8
• C2: Reverse Flying Fly x12, x10, x8
• D1: Kukweza Mbali 3 × 8 + 3 × 5 sec Pulse

6. 20 Min Dumbbell Chest Muscle Building Workout

Ndikofunika kukhala ndi fitball kapena benchi.

• A1: 2: 1 kupita ku Negative Press Fly x15 x12 x10 x8
• B1: Makina Oseketsa Pachifuwa x15 x12 x10 x8
• B2: Dumbbell Low Fly's / Band x15 x12 x10 x8
• C1: Dumbbell Fly 4 × 8
• C2: Press Press ya Dumbbell 4 × 15
• D1: 1 ¼ Kwezani Kuchokera Pamabondo 3 x 30 masekondi
• E1: Hover Pushup x 60 mphindi

7. 20 Min Minofu Yomanga Dumbbell Back Workout

Bala, ndodo, zotanuka band - mwakufuna.

• A1: DB Bent Pa Row / Pullups 5 × 5
• B1: Dumbbell Sumo Stiff Leg Deadlift / Barbell x15 x12 x10 x8
• B2: Kokani Dumbbell Pamwamba / Yembekezerani Barbell x15 x12 x10 x8
• C1: Mzere Wowongoka wa Dumbbell / Barbell x12 x10 x8
• C2: Dumbbell Reverse Fly / Band Kokani Kupatula x10 x12 x8
• D1: T x 30 mphindi
• D2: Ine x 30 mphindikati
• D3: Y x 30 mphindi
• E1: Plank Scapula Pushups kuchokera ku Mabondo / pa Mapazi x 60 sec

8. 20 Min Minerals Building Dumbbell Bicep Workout

Mumafunikira chokhomerera.

• A1: Bent Over Spider Curls 4 × 8
• B1: Zomangira Zapamwamba x12 x10 x8
• B2: Kupiringa Kupiringa + Wrist Curl x12 x10 x8
• C1: Forearm Bicep Imapotoza x12 x10 x8
• C2: Kneeling Hammer Curl x12 x10 x8
• D1: Zottman Curls x Kutopa

9. 17 Min Home Tricep Workout yokhala ndi ma Dumbbells

Bench - posankha.

• A1: Daimondi Ikukankhira Pamwamba pa Maondo 4 × 8
• B1: Dumbbell Extension 3: 1 Tempo / kuchokera ku Bench x12 x10 x8
• B2: Dumbbell Narrow Press yochokera ku Bench x12 x10 x8
• C1: Atakhala Bent Over Triceps Kickback x12 x10 x8
• C2: Dumbbell Elbow Out Ext / kuchokera ku Bench x12 x10 x8
• D1: Tabata Triceps Popups / kuchokera Knees 4 x 20 sec ntchito / 10 sec rest

Kuchita masewera olimbitsa thupi kuphatikiza

10. 45 Min Chest ndi Back Workout okhala ndi Dumbbells

Yesetsani # 6 + maphunziro # 7 (malongosoledwe onani pamwambapa).

11. 40 Min Minerals Building Arm Workout (Bicep ndi Tricep)

Chitani masewera olimbitsa thupi # 8 + # 9 (onani pamwambapa).

12. 60 Min Upper Body Workout Kunyumba Ndi Ma Dumbbells

Kuchita masewera olimbitsa thupi # 3 + # 4 (onani pamwambapa).

Kuphatikiza pa makanema omwe ali pamwambapa mwamphamvu yophunzitsira mphamvu yakunyumba Dongosolo Lamasiku 30 Lomanga Minofu akuphatikizapo makalasi ena. Kalendala yolumikizana mwachindunji ndi makanema imatha kupezeka pano patsamba lovomerezeka la HASfit.

Onaninso: kulimbitsa thupi kwa 9 Thupi lathunthu lathunthu kuchokera ku FitnessBlender.

Kukula kwa kamvekedwe ndi minofu, ziphuphu, kulimbitsa thupi