Zamkatimu
M'nyumba komanso angathe efficiently ntchito pa minofu ya pachifuwa ndi kumbuyo. Zikatengera katswiri wowona mdziko lazolimbitsa thupi Kate Frederick, mutha kukhala otsimikiza kuti mukwaniritsa zomwe mukufuna. Mukufuna chepetsa chifuwa ndi zotanuka mmbuyo? Ndiye nthawi yoti muyambe kuchita nawo pulogalamuyi Chest and Back from the Slow & Heavy.
Kufotokozera kwa pulogalamu ya chifuwa ndi kumbuyo Chifuwa ndi Kumbuyo
Pulogalamu ya Chest and Back from Kate's Frida ili ndi masewera olimbitsa thupi ogwira mtima kwambiri okhala ndi ma dumbbell pachifuwa ndi kumbuyo. Awa ndi njira yophunzitsira mphamvu momwe zolimbitsa thupi zimachitikira m'njira zingapo ndikuyimitsa pang'ono. Mbali yaikulu ya pulogalamuyi ndi pang'onopang'ono komanso mokhazikika. Mudzachita masewera olimbitsa thupi kwambiri omwe angakupatseni mwayi wogwiritsa ntchitoonchiwerengero chachikulu cha minofu pa kalasi. Mapulogalamu angapo a Slow & Heavy akuthandizani kuti mukhale ndi thupi lokhala ndi minofu yolimba.
Zochita zabwino kwambiri zakumbuyo ndi ma dumbbells azimayi kunyumba
Kuphunzitsa Chifuwa ndi Kubwerera kumatenga mphindi 60. Theka loyamba la kalasi ndi odzipereka kwa ntchito pachifuwa, chachiwiri ntchito kumbuyo. Pulogalamuyi imayamba ndi kutentha kwachangu, ndiye mumapita kugawo lamphamvu. Zochita zonse zimachitika mu seti 3, pakati pa seti tikhala ndi nthawi yopuma pang'ono.
Zochita zolimbitsa thupi pachifuwa zimaphatikizapo:
- Makina osindikizira a dumbbell atagona pamtunda
- Kuswana manja ndi dumbbells pamwamba yopingasa
- Makina osindikizira a benchi a Dumbbell atagona pamtunda
- Kuswana manja ndi dumbbells pa motsetsereka
- Zokankhakankha
Zochita zolimbitsa thupi kumbuyo zimaphatikizapo:
- Kukankhira dumbbells kwa lamba wake potsetsereka ndi manja awiri
- Pullover ndi dumbbell
- Deadlift pamiyendo yowongoka
- Chitsulo
- kachingwe
Pazolimbitsa thupi mudzafunika dumbbells ndi sitepe sitepe. Ndikofunikira kukhala ndi ma dumbbells angapo, chifukwa pazochita zolimbitsa thupi komanso njira zosiyanasiyana mudzafunika kulemera kosiyanasiyana. Gawo-mmwamba nsanja ndi zofunika, koma n'zothekanso m'malo masewera kulemera benchi ndi chopendekeka chosinthika. Pulogalamu ya pachifuwa ndi kumbuyo Chifuwa ndi Kumbuyo koyenera kwa iwo omwe amakonda masewera olimbitsa thupi ndipo saopa kugwira ntchito ndi zolemera.
Ubwino ndi kuipa kwa pulogalamuyi Kate Friedrich
ubwino:
1. Mu ola limodzi mudzagwira ntchito pamagulu a minofu pachifuwa ndi msana. Mudzawalimbikitsa, adzapanga cholimba ndi toned.
2. Zochita zonse zimachitika pang'onopang'ono komanso mosamala. Cholinga chanu ndikugwirira ntchito bwino minofu yomwe ikuyang'aniridwa, zomwe sizichitika kawirikawiri panthawi ya General Training ya thupi lonse.
3. Mutha kuphunzira zonse zolimbitsa thupi zomwe zimapangidwira kupanga minofu yakumbuyo ndi pachifuwa. Izi ndizothandiza pakudziphunzitsa nokha ku masewera olimbitsa thupi kapena kunyumba.
4. Pulogalamuyi si masewera olimbitsa thupi, choncho idzagwirizana ndi omwe amakonda mphamvu yachete yogwira ntchito pa minofu popanda kudumpha ndi masewera olimbitsa thupi a cardio.
5. Pa ntchito Komanso kumakhudza biceps ndi triceps, ndipo kotero inu kuyitanitsa ndi dzanja minofu.
6. Zochita zolimbitsa thupi pachifuwa ndi kumbuyo zimalekanitsidwa, kotero mutha kuchita nawo theka la ola padera pa gulu lililonse la minofu.
kuipa:
1. Mudzafunika sitepe kapena malo ena omwe mungathe kusintha momwe mungagwiritsire ntchito minofu ya pachifuwa.
2. Ndizofunikanso kukhala nazo awiri awiri a dumbbells zolemera zosiyanasiyana.
3. Palibe pulogalamu yochepetsera thupi. Ndi kwa iwo omwe akufuna kulimbitsa minofu ndikuwonetsetsa kukhazikika kwawo.
Ngati mukufuna kupanga a amphamvu minofu thupi, kenako yesani masewera olimbitsa thupi angapo, Ochepa & Olemera. Kate Friedrich akuphunzitsani mwaluso komanso mogwira mtima kuti mugwiritse ntchito minofu yomwe imayang'aniridwa ndi thupi lanu.
Onaninso: Kuphunzitsa mphamvu ndi Kate Frederick pamiyendo ndi mapewa.