Pulogalamu yolimbitsa thupi ya Tom Hardy

Pulogalamu yolimbitsa thupi ya Tom Hardy

Cholinga chachikulu:

Mtundu:

Mulingo wokonzekera: pafupifupi

Chiwerengero cha zolimbitsa thupi sabata iliyonse: 4

Zida zofunikira: mabelu, ma dumbbells, zida zolimbitsa thupi, kulemera kwake

Omvera: amuna ndi akazi

Author: Brad Borland. (Adasankhidwa)

 

Penga misala ngati Bane, nemesis ya Batman: onjezerani kulimbitsa thupi ndi luso la Tom Hardy pantchito yanu yotsatira!

Kufotokozera kwa pulogalamu yamaphunziro

Kuti atenge mbali ya Bane mu The Dark Knight Rises, Tom Hardy adayenera kupeza pafupifupi 14 kg ya minofu. Malinga ndi zolembedwazo, Bane anali munthu wowoneka bwino wowopsa wokhala ndi mphamvu zowopsa zoposa zaumunthu; mdani woyenera, wapamwamba kuposa Dark Knight mwiniwake. Wamphamvu, wopondereza komanso wamphamvu, wowopsa m'maonekedwe ake. Koma kodi palibe malo m'moyo wathu kuwonjezera mphamvu ndi mphamvu? Kodi mukutsimikiza kuti chizolowezi chanu chochita masewera olimbitsa thupi sichikusowa kukankha pang'ono? Kapena mwina ndi nthawi yoti muphunzire masewera olimbitsa thupi, kugwiritsa ntchito maluso apamwamba, ndikugwiritsa ntchito mfundo zokuthandizani kuti mubwererenso panjira yakukulira mphamvu ndi mphamvu?

Phunzirani njira zotsatirazi zamphamvu zomwe zimawononga mapiri aliwonse, ndipo mudzakhala ngati Mad Bane!

Pulogalamu yolimbitsa thupi ya Tom Hardy

Pansipa pali chitsanzo cha pulogalamu yolimbitsa thupi Lolemba, Lachiwiri, Lachinayi, ndi Lachisanu, ndi Lachitatu komanso kumapeto kwa sabata panthawi yopuma ndikuchira.

Pulogalamuyi imangowonetsa magwiridwe antchito okha, osayiwala kupanga 1-2 yotenthetsa ya kubwereza khumi ndi kulemera pang'ono patsogolo pawo.

 

Lolemba

2 kuyandikira 6 kubwereza
2 kuyandikira 6 kubwereza
Ntchitoyi idzakhala njira yabwino kuposa zolemetsa zolemera pa benchi. Ingogona pansi ndi zipolopolo ziwiri m'manja mwanu ndikuchita gawo lachiwiri la atolankhani. Musalole kuti minofu yanu ipumule, gwirani pansi - ndipo muthanenso!
2 kuyandikira Max. kubwereza
Chitani zokoka zofananira (mikono yopingasa paphewa, gwirani mobwerezabwereza), koma yesani kukoka mimba yanu, osati chifuwa chanu, ku bar.
2 kuyandikira 6 kubwereza
Palibe choti tichite, ndimayenera kuphatikiza izi muzovuta, koma sitigwiritsa ntchito mayendedwe onsewo. Poyamba, bala ili pansi pamiyendo. Mutha kugwiritsa ntchito benchi m'mphepete mwa benchi yapadera kapena poyimilira pamakina a Smith.
2 kuyandikira 6 kubwereza
Dziwani kuti, ntchitoyi imadzetsa mphepo yam'madzi yokwanira khumi mthupi lanu! Amagwiritsidwa ntchito makamaka pophunzitsira phewa ndikukula kwamphamvu, koma zimathandizanso kukhala ndi minofu yonse. Kwezani kapamwamba pansi pogwiritsa ntchito mchiuno mwanu, miyendo, ndikusuntha phewa, ndikutchingira bala pachifuwa. Kuchokera apa, tengani pang'ono ndi miyendo ndikukweza bala pamutu panu pogwiritsa ntchito ma deltoids, misampha, ndi mikono. Izi sizomwe zimangokhala zowoneka ngati kukweza zida ndikukankhira mapewa.
2 kuyandikira 12 kubwereza
4 kuyandikira 15 kubwereza

Lachiwiri

2 kuyandikira 10 kubwereza
Tengani dumbbell lolemera, ndipo musaganize motalika kwambiri kuti mutenge ndani - sankhani! Mosiyanasiyana konzekerani ng'ombe ya mwendo umodzi, gwiritsitsani chithandizocho ndi dzanja lanu laulere. Mutatha kugwira ntchito ndi mwendo uliwonse, tengani kunenepa kotsika kotsatira ndikubwereza zolimbitsa thupi. Fikani "kumapeto kwenikweni" kwa dumbbell rack, pokhapokha mukamaliza kumaliza.
1 yandikirani 6 kubwereza
Mwinamwake mukudabwa chifukwa chake ntchitoyi ili pamndandandawu. Pazifukwa zomveka: mzaka zopitilira 20 zantchito yanga yakukweza magetsi, nditha kudalira zala za dzanja limodzi kuchuluka kwa anthu omwe achita masewera onyentchera. Ndipo ngakhale mutadziona kuti ndinu amodzi mwamwayi, bweretsani kunyada kwanu, muchepetseko theka lanu kuti mugwire ntchito.
2 kuyandikira 6 kubwereza
2 kuyandikira Max. kubwereza
Ngati malo anu ochitira masewera olimbitsa thupi alibe benchi yopingasa kuti muchite bwino ndikukweza chiuno, koma mutha kusintha benchi yododometsa pazosowa zanu, ndiye kuti izi zikhala zowonjezerapo pulogalamu yanu yophunzitsira. Kuyika mawondo anu pa benchi, yongolani thupi lanu kuti likhalebe lofanana pansi. Bwerani kumbuyo (ngati kupindika miyendo yanu mumakina), koma pitilizani kukhala yopingasa.
2 kuyandikira 6 kubwereza
Kukweza barbell ya biceps kudzawonjezera mphamvu yanu pamawerengero awiri. Khalani pa benchi, ikani projectile ndikuchita gawo loyambirira chabe. Pobwerera, osatsitsa chomenyera kwathunthu, koma mukafika pakati pa matalikidwe, kwezanso.
2 kuyandikira 6 kubwereza
4 kuyandikira 15 kubwereza

Lachinayi

2 kuyandikira 10 kubwereza
2 kuyandikira Max. kubwereza
Mumapumitsa mapazi anu pabenchi, manja pansi mukukankha. Mumaponya mwendo umodzi pamzake kuti kutsindika kuli phazi limodzi lokha.
2 kuyandikira Max. kubwereza
Zochita zakale zomwe Arnold amakonda. Gwiritsani ntchito kufanana ndikudzikweza kuti chibwano chikhudze dzanja lamanja kapena lamanzere.
2 kuyandikira 10 kubwereza
2 kuyandikira 10 kubwereza
Kodi mukufuna kukhala ndi khanda ndikuwoneka ngati woyang'anira? Yesani kunyamula zikondamoyo ziwiri zazing'ono m'malo mwa chikondamoyo chimodzi, chomwe chimakhala chabwino komanso chosavuta kuti mugwire. Mwachitsanzo, ngati mukukweza chikondamoyo cha 20kg, sinthanitsani ndi ziwiri mwa 10. Ndikulumbira kuti mikono yanu ipempha zambiri!
2 kuyandikira 10 kubwereza
Chomangacho ndichachikulu masentimita 20-30 kuposa kupingasa kwa phewa; Chitani chokoka ndi mayendedwe olimbikitsidwa m'malo olumikizana. Izi zidzakankhira pakatikati molimba molimba kuposa mzere wachikale wowongoka.
4 kuyandikira 15 kubwereza

Friday

2 kuyandikira 12 kubwereza
2 kuyandikira 10 kubwereza
Ngati simukusiyana kwambiri ndi ena, ndizovuta kuti mukhale ndi zolemetsa zambiri pamapewa anu nthawi yakutsogolo. Yesani 1? kubwereza mobwerezabwereza. Mumagunda, kenako mumadzuka, koma theka lokha, kenako mumira mozama, ndipo pokhapokha mutatha kuyenda mokwera kwambiri. Uku ndi kubwereza kumodzi. Ndi njira yotere, ngakhale kulemera kopepuka kumamverera ngati tani yonse!
2 kuyandikira 10 kubwereza
2 kuyandikira 10 kubwereza
2 kuyandikira 10 kubwereza
2 kuyandikira 10 kubwereza
Mumachita zosewerera nthawi zonse, sichoncho? Tsopano yesani zomwezo, koma pa benchi yopendekera; Mverani kusintha kosinthika kwa ma biomechanics ndikutsitsa mwendo wa phewa.
4 kuyandikira 15 kubwereza

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