Kulimbitsa mphamvu azimayi omwe ali ndi ma dumbbells: dongosolo latsatanetsatane + machitidwe

Ngati muli ndi zododometsa zolemera mosiyanasiyana, ndiye kuti muzigwira ntchito pamankhwala omwe mungathe ngakhale kunyumba.

Tikukupatsani dongosolo lamphamvu lophunzitsira amayi kunyumba + masewera olimbitsa thupi omwe mungasinthe thupi, kulilimbitsa ndikukweza.

Malamulo ophunzitsira mphamvu kunyumba

Chifukwa chomwe atsikana amafunikira maphunziro olimba:

  • kuti mumveke minofu ndikuchotsa thupi lomwe likutha
  • matako ozungulira ndikuchotsa cellulite
  • minofu yolimba ndi msana wathanzi
  • kufulumizitsa kagayidwe kake (minofu ya minofu imawotcha mafuta ambiri kupuma kuposa mafuta)

1. Kuti muchite masewera olimbitsa thupi kunyumba mufunika kaphokoso. Ndikofunika kukhala seti ya ma dumbbells a zolemera zosiyanasiyana kapena ma dumbbells osagundika. Mwachitsanzo, kwa magulu ang'onoang'ono a minofu (ma triceps, ma biceps, ma deltas) Mumafunikira zopepuka zopepuka zamagulu akulu amisempha (chifuwa, kumbuyo, miyendo) - cholemera kwambiri. Kuphatikiza apo, pang'onopang'ono, mudzafunika bonlichi zolembera zolemera kuti apite patsogolo mu maphunziro.

2. Ndi kulemera kotani kwa ma dumbbells oti mugwiritse ntchito? Zimatengera zolinga zanu. Ngati mukufuna kubweretsa minofu mu kamvekedwe ndi kumangitsa thupi, ndizotheka kugwiritsa ntchito zopepuka zolimbitsa thupi (2-5 makilogalamu). Ngati mukufuna kulimbikira kugwira ntchito pamtunda kapena kumanga minofu, kulemera kwa ma dumbbells muyenera kutenga zochulukirapo (5-20 makilogalamu).

3. Ngati muli ndi kachingwe kakang'ono, mutha kuchita masewera olimbitsa thupi omwe amagwiritsidwa ntchitoonochulukirapo obwereza (15-20 kubwereza). Pankhaniyi, pali ntchito pa kuwala kamvekedwe minofu, kulimbitsa thupi ndi mafuta woyaka. Ngati muli ndi ma dumbbells olemera ndipo mukufuna kuthandizira kutulutsa minofu, tsatirani kubwereza pang'ono (10-12 kubwereza) ndi kulemera kwakukulu kwa: kotero kuti kubwereza komaliza kwa njirayi kunachitika modzipereka kwambiri.

4. Zochita zilizonse zimachita Njira 3-5, pakati pa seti rest 30-60 masekondi. Pakati pa zolimbitsa mpumulo Mphindi 2-3.

5. Ngati mulibe ma dumbbells kapena mulibe mwayi wogula, mutha kugwiritsa ntchito zida za mphira pochita zolimbitsa thupi. Mutha kugula zida zotsika mtengo komanso zotsika mtengo, mwachitsanzo:

  • Fitness zotanuka zomangira ntchafu ndi matako
  • Tubular expander, pazochita zolimbitsa thupi
  • Zolimba zamagulu olimbitsa thupi komanso kutambasula

Ngakhale mutakhala ndi zida zopumira, zida izi zitha kukhala zothandiza pakukweza kwina.

6. Ngati mukungoyamba kumene kuchita masewera olimbitsa thupi kapena simukudziwa zambiri, mutha kuyang'ana pazinthu izi:

  • Zolimbitsa thupi kwa oyamba kumene: masewera olimbitsa thupi + mapulani
  • Kulimbitsa thupi kunyumba kwa amayi: dongosolo la masewera olimbitsa thupi lonse

7. Kuti muchite masewera olimbitsa thupi, muyenera 3-4 pa sabata kwa mphindi 40-60. Zokwanira kuti muphunzitse gulu limodzi la minofu kamodzi pa sabata. Dongosolo latsatanetsatane likufotokozedwa pansipa.

8. Onetsetsani kuti mukutenthetsa musanaphunzire ndi kutambasula mukamaliza kulimbitsa thupi:

  • Konzekerani musanaphunzitsidwe: masewera olimbitsa thupi
  • Kutambasula pambuyo pa masewera olimbitsa thupi: masewera olimbitsa thupi

Pakatambasula makamaka samalani zolimbitsa thupi. Kutambasula bwino mukamaliza kulimbitsa thupi kumathandizira kukulitsa mayendedwe osiyanasiyana, kuwonjezera magwiridwe antchito, pewani minofu yolimba komanso kuvulala. Kukonzekera bwino musanaphunzitsidwe kumakonzekeretsa thupi lanu kuti lizitha kuchita masewera olimbitsa thupi komanso kupewa kuvulala.

9. Ngati mukufuna kubweretsa minofu mu kamvekedwe, komanso kuti mufulumizitse njira yochepetsera kunenepa, onetsetsani kuti mwaphatikizanso pulogalamu yamaphunziro yolimbitsa thupi. Amatha kukhala kuthamanga, kuyenda mwachangu, maphunziro a TABATA, elliptical, kapena ellipsoidal. Ndikokwanira kuchita cardio 60-90 mphindi sabata (mwachitsanzo, kawiri pa sabata kwa mphindi 2-30, kapena kanayi pa sabata kwa mphindi 45-4). Muyenera kuwona:

  • Maphunziro a Cardio: zolimbitsa thupi + dongosolo

10. Nthawi zonse phunzitsani mphamvu poyendetsa nsapato kuti mupewe zovuta zamagulu ndi mitsempha ya varicose. Valani zovala zabwino zopangidwa ndi zinthu zachilengedwe. Pankhani ya mitsempha ya varicose mutha kugwiritsa ntchito masitonkeni.

  • Azimayi apamwamba 20 othamanga nsapato

11. Popanda kusintha zakudya sizingatheke kusintha thupi ngakhale mutachita masewera olimbitsa thupi pafupipafupi, chifukwa chake tikupangira kuti tiyambe kuwerengera zopatsa mphamvu. Ngati mukufuna kuonda, muyenera kudya mafuta ochepa. Ngati mukufuna kupeza minofu, muyenera kudya mafuta owonjezera komanso mapuloteni okwanira. Ngati mukufuna kusunga kulemera ndikukoka thupi, sankhani njira "yolemera yothandizira".

  • Chakudya choyenera: momwe mungayambire pang'onopang'ono

Konzani kulimbitsa thupi kwa atsikana kunyumba

Ngati mukufuna kufotokoza thupi kapena kumanga minofu, ndibwino kuti muphunzitse mphamvu kunyumba katatu pa sabata. Chothandiza kwambiri ndikulimbitsa thupi komwe mumagwiritsa ntchito magulu osiyanasiyana amtunduwu motere:

  • Kubwerera + biceps ("Kukoka" minofu). Mukamachita masewera olimbitsa thupi kumbuyo kwanu kumaphatikizaponso ma biceps a manja, motero ndizomveka kupanga magulu amtunduwu pamodzi. Amatha kuwonjezeredwa ku crunches, ngati nthawi ilola.
  • Chifuwa + chimadumpha (kukankha minofu). Pakulimbitsa thupi pachifuwa, ntchitoyi idaphatikizapo ma triceps, chifukwa chake magulu awiri amtunduwu amaphunzitsa limodzi. Komanso patsikuli, mutha kugwiranso ntchito minofu ya deltoid (mapewa), chifukwa amalandiranso katundu panthawi yochita masewera olimbitsa thupi.
  • mapazi (Izi zikuphatikizapo minofu yowongoka). Nthawi zambiri miyendo imasiyana tsiku limodzi, koma amathanso kuphunzitsa ma deltoids (mapewa) kapena kukanikiza. Ngati mukufuna kutsindika kwambiri ntchafu kapena matako, mutha kuphunzitsa miyendo kawiri pasabata.
  • mapewa (minofu ya deltoid). Pamapewa ndizotheka kupereka tsiku losiyana (kuphatikiza masewera am'mimba). Koma atsikana ambiri amawonjezera zolimbitsa thupi pamapewa a mwendo kapena minofu ya pachifuwa ndi ma triceps.
  • Press (dongosolo laminyewa). Kusankha tsiku limodzi pamimba yam'mimba sizomveka. Mutha kuwaphunzitsa kumapeto kwa gawo lililonse mphindi 5 mpaka 10, kapena kuwonjezera masewera olimbitsa thupi patsiku lophunzitsidwa kwambiri.

Kutengera mfundo iyi komanso kuchuluka kwa masiku ophunzitsira sabata iliyonse, mutha kusankha pamitundu ingapo yamakalasi. Pansipa pali pulani yolemetsa ya atsikana ndi masewera olimbitsa thupi ndi ma dumbbells.

Makochi TOP 50 pa YouTube: kusankha kwathu

Kulimbitsa mphamvu katatu pamlungu

Njira 1:

  • Tsiku 1: Kubwerera ndi biceps + Press
  • Tsiku 2: Miyendo + Pamapewa + Press
  • Tsiku 3: Chifuwa ndi triceps + Press

Poterepa, kulimbitsa thupi kumatha ndi gawo lalifupi kuti musindikize mphindi 5-10.

Njira 2:

  • Tsiku 1: Kubwerera ndi biceps + Press
  • Tsiku 2: Miyendo
  • Tsiku 3: Chifuwa ndi matumbo + Pamapewa

Chifukwa nthawi zambiri mapazi amakhala ovuta ndi atsikana, ndizotheka kupatula tsiku limodzi lokha la ntchafu ndi matako ndi zolimbitsa thupi zakumtunda kuti zigawire masiku awiri.

Kuphunzitsa kunenepa kanayi pa sabata

Njira 1:

  • Tsiku 1: Kubwerera ndi ma biceps
  • Tsiku 2: Miyendo
  • Tsiku 3: Chifuwa ndi triceps
  • Tsiku 4: Pamapewa + Press

Njira 2:

  • Tsiku 1: Kubwerera ndi ma biceps
  • Tsiku 2: Miyendo + Pamapewa
  • Tsiku 3: Chifuwa ndi triceps
  • Tsiku 4: Miyendo + Press

Njira yachiwiri ndiyabwino kwa iwo omwe akufuna ntchito yayikulu pakupanga ntchafu ndi matako.

Kuphunzitsa kunenepa kanayi pa sabata

Njira 1:

  • Tsiku 1: Kubwerera ndi ma biceps
  • Tsiku 2: Miyendo + Press
  • Tsiku 3: Chifuwa ndi triceps
  • Tsiku 4: Pamapewa + Press
  • Tsiku 5: Miyendo

Njira 2:

  • Tsiku 1: Miyendo + Press
  • Tsiku 2: Kubwerera ndi ma biceps
  • Tsiku 3: Miyendo + Press
  • Tsiku 4: Chifuwa ndi matumbo + Pamapewa
  • Tsiku 5: Miyendo + Press

Njira yachiwiri ndiyabwino kwa iwo omwe akufuna ntchito yayikulu pakupanga ntchafu ndi matako.

Mphamvu zolimbitsa thupi kwa atsikana kunyumba

Perekani masewera olimbitsa thupi atsikana kunyumba pagulu lonse la minofu. Nkhaniyi ikunena kubwereza koma mutha kuonjezera ngati mukuchita ndi zopepuka zopepuka. Kupuma pakati pamasekondi 30-60 masekondi pakati pa masewera olimbitsa thupi, mphindi 2-3. Ngati zolimbitsa thupi zilizonse zikukuvutani kuchita ndi ma dumbbells (mwachitsanzo, phazi), ndiye nthawi yoyamba yophunzitsa popanda zopumira.

Manambalawa amatanthauza 5 x 10-12 5 seti ya 10-12 reps.

Zochita pachifuwa ndi triceps

1. Kankhani-UPS (3 x 8-10)

Kapena kukankhira-UPS kuchokera m'maondo:

2. Kuswana manja ndi ma dumbbells (4 x 10-12)

Ngati mulibe nsanja kapena benchi, mutha kulumikizana ndi mipando kapena mipando iwiri. Ngati mipando yoyenera siyiyi, mutha kuyimba pansi.

3. Dumbbell benchi atolankhani kuchokera pachifuwa (4 x 10-12)

4. Kuthamangitsidwa kwa ma triceps (3 x 10-12)

5. Bench atolankhani wa triceps (5 x 10-12)

6. Tsogolerani manja pa triceps (4 x 10-12)

Zochita kumbuyo ndi biceps

1. Zowonongeka za Dumbbell (5 x 10-12)

2. Kuwonongeka (5 x 10-12)

3. Kokani dumbbell ndi dzanja limodzi (4 x 10-12 mkono uliwonse)

4. Kupinda manja pa biceps (5 x 10-12)

Kusintha kulikonse kwa mikono ku biceps ndikusintha kwa manja (5 x 10-12)

5. Kupinda manja pa biceps ndi nyundo (5 x 10-12)

Ngati muli ndi bala, ndiye kuti yambani kuyambiranso ndi ma biceps ndikukoka-UPS. Ngakhale simukutha kuchita izi ndipo simunachitepo izi, onetsetsani kuti mwayang'ana nkhani yathu ndi malangizo ndi sitepe pa kukoka-UPS:

Momwe mungaphunzire kupeza + maluso

Zochita pamapewa (minofu ya deltoid)

Ngati muphunzitsa mapewa ndi chifuwa ndi ma triceps kapena simukufuna kwenikweni kuti muphunzitse gululi, siyani zolimbitsa thupi nambala 1,3,4 kapena muchepetse kuchuluka kwa njira.

1. Makina osindikizira a benchi ya Dumbbell pamapewa (4 x 10-12)

2. Amakweza manja patsogolo pake (4 x 10-12)

3. Kuswana moyandikana (4 x 10-12)

4. Kwezani zodandaulira pachifuwa (4 x 10-12)

5. Kukweza manja otsetsereka (4 x 10-12)

Zochita za miyendo ndi matako

Tikukupatsani masewera olimbitsa thupi osankha 2 mwendo: njira yosavuta kwambiri komanso yovuta kwambiri. Mungasankhe njira imodzi malinga ndi maphunziro anu, ndipo mutha kusakaniza zolimbitsa thupi panokha, kapena mutha kusinthitsa masiku awiriwa.

Njira 1 ya oyamba kumene:

1. Squat yokhala ndi ma dumbbells (5 x 10-12)

2. Lunge m'malo (4 x 10-12 pa mwendo uliwonse)

3. Kubwerera kumbuyo (4 x 10-12 pa mwendo uliwonse)

4. Kupeta mwendo ndi dumbbell (4 x 10-12 pa mwendo uliwonse)

5. Mbali yammbali (4 x 10-12 pa mwendo uliwonse)

Kusankha 2 kwa omwe apita patsogolo:

1. Squat yokhala ndi ma dumbbells (5 x 10-12)

2. Kutumiza mapapu (4 x 10-12 pa mwendo uliwonse)

3. Sankhani squat (5 x 10-12)

4. Mapapu achi Bulgaria (4 x 10-12 pa mwendo uliwonse)

5. Mlatho pa mwendo umodzi (5 x 10-12)

6. Mapapu ozungulira (4 x 10-12 pa mwendo uliwonse)

Zochita pa atolankhani

Kutengera ndi nthawi yomwe mwapatsidwa pa masewera olimbitsa thupi omwe mungachite kamodzi kokha kapena kuti musinthe obwereza mobwerezabwereza.

Round 1:

1. Kupiringa (3 x 12-15)

2. Pendani pazigongono (Masekondi 3 x 40-60)

3. Njinga (3 x 12-15 mbali iliyonse)

4. Wosambira (3 x 12-15 mbali iliyonse)

5. Ziphuphu ziwiri (3 x 12-15)

6. Gwirani mapewa mu lamba (3 x 10-12 mbali iliyonse)

Round 2:

1. Mwendo ukukweza (3 x 12-15)

2. Kangaude (3 x 8-10 mbali)

3. Bwato (3 x 10-12)

4. Superman (3 x 15-17)

5. Kupotoza kwa Russia (3 x 12-15 mbali iliyonse)

6. Mbali yam'mbali (2 x 10-12 mbali iliyonse)

7. Lumo (3 x 12-15 mbali iliyonse)

Zikomo chifukwa cha njira za gifs za youtube: Live Girl Girl, HASfit, nourishmovelove, Linda Wooldridge, Lais DeLeon, amynicolaox, Noel Arevalo, FitnessType, Selena Lim, Puzzle-Fit, LLC.

Maphunziro azolimba kunyumba: makanema

Kwa iwo omwe amakonda kuphunzitsa kanema womalizidwa, tikukulimbikitsani kuti muwone pulogalamuyi kuchokera ku HASfit.

1.Kulimbitsa mphamvu kwa mphindi 60 (yamagulu aminyewa)

Mphindi 60 Kuchepetsa Kulimbitsa Thupi Kulimbitsa Thupi ndi Kulemera - Maphunziro Olimbitsa Thupi la Akazi Amayi Kunyumba

2. Kulimbitsa mphamvu kwa mphindi 40 (zolimbitsa thupi)

3. Kulimbitsa mphamvu kwa mphindi 50 (zolimbitsa thupi)

Onaninso:

Kukula kwa kamvekedwe ndi minofu, ziphuphu, kulimbitsa thupi

Siyani Mumakonda