Zamkatimu
Tikupitiriza kukudziwitsani ndi mapulogalamu amphamvu a Kate Frederick. Tembenuzirani phunziro kulimbikitsa minofu ya miyendo ndi mapewa Maphunziro a Miyendo & Mapewa Ochepa & Olemera. Kugwira ntchito pang'onopang'ono ndi kukana kudzakuthandizani kuti mukhale ndi thupi lolimba.
Malongosoledwe a pulogalamu Ochepa & Olemera: Miyendo & Mapewa
Kate Friedrich wapanga mndandanda wa maphunziro a mphamvu, Slow & Heavy kulimbikitsa magulu onse a minofu ya thupi. Tidalankhulapo kale za pulogalamu ya Chest & Back (chifuwa ndi kumbuyo), yomwenso inali Slow & Heavy. Mu mndandandawu makalasi onse ndi amtundu wa mphamvu ndipo amathamanga pang'onopang'ono mpaka ndende ya malire. Ndi kulimbitsa thupi Miyendo & Mapewa mudzalimbitsa minofu ya ntchafu, matako ndi mapewa. Izi ndizovuta kwa iwo amene akufuna kupeza a masewera oyenera thupi.
Pulogalamuyi imatha ola la 1, koma imagawidwa magawo awiri a mphindi 30.
Mu theka loyamba la kalasi, mudzagwira ntchito minofu ya miyendo ndi matako. Mukuyembekezera zochitika zotsatirazi:
- Patsogolo mapapu ndi dumbbells
- Magulu
- Sinthani mapapu ndi dumbbells
- Mapapu okhala ndi barbell
- Mapapo am'mbali okhala ndi ma dumbbells
- Squats ndi dumbbell pakati pa miyendo yanu
- Kukweza masokosi
Mu theka lachiwiri muyenera kuchita masewera olimbitsa thupi minofu ya mapewa:
- Kukweza ma dumbbell patsogolo pake
- Kuswana dumbbell m'manja
- Kuphatikizika kwa ma dumbbells m'malo otsetsereka
- Dumbbell bench press atakhala
- Kukweza ma dumbbells kuchokera pamalo onama omwe ali ofanana ndi thupi
Kuti mugwiritse ntchito pulogalamuyi mudzafunika ma dumbbells ndi ma barbell amiyendo. Pa maphunziro tsatirani njira ya kuchita masewera olimbitsa thupi ndi kuonetsetsa kuganizira kwambiri za minofuzomwe zimagwiritsidwa ntchito panthawi ya maphunziro. Zochita zodekha zomwe zimachitidwa kuti zisamatsogolere maphunziro komanso kupititsa patsogolo minofu yomwe mukufuna. Kuvuta kwa pulogalamuyi kumadalira kulemera kwa ma dumbbells ndi ma barbells.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Pulogalamu ndi Miyendo & Mapewa idzakopa makamaka kwa omwe akufuna kupopera matako ndi miyendo. Ma dumbbell ogwirira ntchito ndi barbell amapangitsa mawonekedwe anu kukhala omveka komanso otanuka.
2. Muzochita anapereka lalikulu poluchasovy zovuta kwa mapewa, chimene mudzafunika dumbbells okha.
3. Muphunzira masewero onse ofunikira a magulu awiriwa a minofu omwe angakuthandizeni kudziphunzitsa nokha ku masewera olimbitsa thupi kapena kunyumba.
4. Pulogalamuyi imagawidwa m'magawo awiri odziimira okha, mphindi 30 iliyonse: padera kwa miyendo, padera pa mapewa.
5. Mphamvu yapang'onopang'ono yogwira ntchito pa minofu idzakuthandizani kugwira ntchito ku kamvekedwe ka thupi ndi mpumulo, osati kuwonda, monga momwe zimakhalira ndi masewera olimbitsa thupi kunyumba.
6. Mu pulogalamuyi mulibe cardio, Miyendo & Mapewa - izi ndizongolemetsa mphamvu. Idzasangalatsa makamaka kwa iwo omwe sakonda makalasi a aerobic.
kuipa:
1. Chonde dziwani kuti zolimbitsa thupi zina, mwachitsanzo squats zimatha kuwonjezera kukula kwa chiuno.
2. Inu adzafuna ndodo ndipo makamaka ma dumbbells amitundu yosiyanasiyana.
Kondani maphunziro amphamvu ndikufuna kumanga thupi lokongola laminofu? Kate Friedrich angasangalale kukuthandizani pa izi. Zochita zake zolimbitsa thupi, Pang'onopang'ono & Zolemera zidzakuthandizani kulimbitsa minofu yonse yayikulu ya thupi, kuwapangitsa kukhala olimba, amphamvu komanso omveka.
Onaninso: Zolimbitsa thupi zapamwamba kwambiri za atsikana kunyumba