Zochita 10 zapamwamba zakumbuyo kwanu kwa atsikana kunyumba

Kuphunzitsa thupi lanu, ndikosavuta kuiwala zakumbuyo chifukwa gawo ili la thupi sitingathe kuliwona pakalilore. Koma kutulutsa minyewa yakumbuyo ndikofunikira osati kokha kuchokera pamalingaliro okongoletsa. Popanda minofu yolimba yam'mbuyo sitingathe kuchita masewera olimbitsa thupi kwambiri ndikulimba komanso kupita patsogolo pamaphunziro. Inde, ndipo zolimbitsa thupi zambiri zimafunikira minofu yolumikizidwa.

Tikukupatsani mwayi wosankha masewera olimbitsa thupi kumbuyo kwa atsikana kunyumba omwe angakuthandizeni kukwaniritsa mwachangu komanso moyenera zolinga zomwe mwakhazikitsa: kumanga minofu, kubweretsa thupi pakulankhula ndikuchepetsa thupi, kulimbitsa msana.

Maphunziro am'mbuyo azimayi

Kuphunzitsa pafupipafupi minofu yam'mbuyo kudzakuthandizani kusintha thupi lanu ndikupangitsani kukhala olimba mwakuthupi. Palibe zolimbitsa thupi kumbuyo kwa maphunziro anu zomwe zikhala zosakwanira. Kulimbitsa minofu yakumbuyo kumatha ndi ma dumbbells, barbell, fitball, expander, ndipo ndizotheka popanda zida zowonjezera konse.

Nkhaniyi ikufotokoza zolimbitsa thupi zothandiza kwambiri kumbuyo ndi ma dumbbells olimba minofu, zolimbitsa thupi kutulutsa minofu popanda zida, komanso masewera olimbitsa thupi ndi zida zina zamasewera. Izi ndizosavuta kuzichita kunyumba komanso kumalo ochitira masewera olimbitsa thupi.

1. Komwe mungayambire komanso momwe mungamalize kulimbitsa thupi:

  • Nthawi zonse yambani maphunziro anu obwerera nawo kulimbitsa thupi: Kusankhidwa kwa masewera olimbitsa thupi.
  • Malizitsani kulimbitsa thupi potambasula minofu: Kusankha masewera olimbitsa thupi.

Osanyalanyaza kutentha ndi kutambasula ngati mukufuna kuchita maphunziro oyenera. Kuti muwonjezere kutentha musanachite masewera olimbitsa thupi, mutha kuyeserera izi popanda ma dumbbells (kapena ndi kulemera pang'ono).

2. Kubwereza ndi njira zingati zoti muchite:

  • Kukula kwa minofu: 10-12 imabwerera kumaseti 4-5 okhala ndi kulemera kwakukulu
  • Kuti mumveke mosavuta mygcc ndikuwotcha mafuta: 15-20 povereni 3-4 amayandikira ndi kulemera kwapakati

3. Ndi zolemera ziti zolembera zomwe muyenera kubweza:

  • Kukula kwa minofu: kulemera kwakukulu komwe kubwereza komaliza mu njirayi kunachitika kuchokera kumapeto (kwa atsikana nthawi zambiri 10-15 kg)
  • Kuti mukhale ndi minofu yosavuta komanso kuwotcha mafuta: Kulemera kokwanira kuti mumveke katunduyo, koma kumatha kubwereza 15-20 (kwa atsikana nthawi zambiri 5-10 kg)
  • Kwa oyamba kumene: dumbbell 2-3 makilogalamu ndikukula pang'onopang'ono

4. kangati pochita masewera olimbitsa thupi kumbuyo:

  • Ngati mukuphunzitsa 3-4 pa sabata mokwanira kuti muphunzitsenso kamodzi pa sabata
  • Ngati mukuphunzitsa kasanu kapena kawiri pa sabata, mutha kuphunzitsa nsana wanu kawiri pa sabata

5. Kuphatikiza kotani kumbuyo?

  • Mtundu wakale: ndi zolimbitsa thupi za biceps (pamenepa, muyenera kuyamba kulimbitsa thupi kwanu ndi masewera olimbitsa thupi kumbuyo, kenako pitani ku masewera olimbitsa thupi)
  • Njira ina: ndimachita masewera olimbitsa thupi (pachifuwa ndi kumbuyo kuli olimbana ndi minofu, chifukwa chake othamanga ena amawaphunzitsa limodzi)

6. Pang'onopang'ono minofu yanu izolowera kulemera, chifukwa chake ndikofunikira pakapita nthawi kuti muonjezere kulemera kwa ma dumbbells. Zochita kunyumba ndizosavuta kugula phokoso lopanda pakezomwe zimakuthandizani kuti musinthe kulemera kwake.

 

7. Zolimbitsa thupi zam'mbuyo zimapatsa mphamvu msana. Samalani ndi njira ya masewera olimbitsa thupi kuti mupewe kuvulala kapena kuwonongeka.

8. Panthawi yopanga mphamvu zolimbitsa thupi kumbuyo ndi dumbbells imakhudzanso ma biceps ndi ma deltas, kotero ngati mwafulumira "kutupa" minofu yamphamvu kuchokera kuyesetsa, ndiye kuti kuchita masewera olimbitsa thupi pa biceps ndi mapewa kumatha kuchepetsedwa.

Kulimbitsa mphamvu azimayi: zolimbitsa thupi + dongosolo

Mphamvu zolimbitsa kumbuyo ndi ma dumbbells

Zochita zisanuzi ndizabwino kuphunzitsira mphamvu kunyumba komanso ku masewera olimbitsa thupi. Kuti muchite izi muyenera kukhala ndi dumbbell.

Ngati mulibe nthawi yochulukirapo yolimbitsa thupi, mutha kuchita masewera olimbitsa thupi 3-4 omwe alembedwa. Chiwerengero chenicheni cha ma seti ndi ma reps amasintha mosadalira kutengera kupezeka kwa nthawi ndi mphamvu zathupi.

1. Nyamulani akufa

Poyamba, kumbuyo kuli kolunjika, mapewa ali pansi, osindikizira. Ziphuphu zimakhudza ntchafu. Mawondo opindika pang'ono, sungani m'chiuno kumbuyo mpaka kumbuyo ndikufanana ndi pansi. Dumbbells akuyenda mofanana ndi miyendo. Sungani msana wanu molunjika ndipo musaletse kumbuyo kwenikweni. Kuchita masewera olimbitsa thupi kumatha kukhala kopweteka, motero ndibwino kugwiritsa ntchito zopepuka zolimbitsa thupi. Pa kuphedwa kwa akufa kuphatikiza pakubwezeretsanso kumagwiranso ntchito bwino minofu ya matako, yomwe ndiyofunika kwambiri kwa atsikana.

2. Ikani ma dumbbells otsetsereka

Khalani pansi pang'ono ndikupendeketsa mutu wanu patsogolo, mapazi mulifupi-mulifupi. Tengani dumbbell m'manja molunjika. Ndi malo apachiyambi. Kwezani mabelu onse awiri okweza pachifuwa panu, ndikufalitsa zigawenga zanu mbali komanso osasintha malo a squat. Gwetsani zododometsa m'masekondi ochepa. Chifuwa chimakhalabe chochita nthawi yonse yochita masewera olimbitsa thupi.

3. Kokani dumbbell ndi dzanja limodzi

Pamalo ena onse, squat pang'ono ndikukankhira patsogolo. Ikani dzanja lanu lamanzere pa ntchafu ya mwendo wamanzere, ndipo mwendo wakumanja ubwerere kumbuyo. Dzanja lamanja litenge cholumikizira chosagwira. Ndi malo apachiyambi. Kokani chigongono mmbuyo, kukokera cholumikizira pachifuwa. Nyumbayi idangokhala. Pambuyo pang'onopang'ono, bwererani kumalo oyambira. Sinthani manja mukamaliza. Ndikokwanira kuchita ma seti atatu padzanja lililonse.

4. Kuswana m'manja motsetsereka

Pamalo ena onse, mapazi amakhala otambalala phewa, mawondo amapindika, thupi limapendekekera patsogolo. Gwirani ma dumbbells osagwira nawo mbali, ikani maondo anu pang'ono. Mikono kunja mpaka phewa (dzanja lakumtunda) sadzakhala kufanana ndi pansi. gwirani kwa masekondi pang'ono ndikubwezeretsanso manja. Sungani pang'ono m'zigongono poyenda konse. Pochita izi, zidagwira bwino ntchito ku Delta.

5. Manja olanda abwerera kumtunda

Pamalo ena onse, mapazi amakhala otambalala phewa, mawondo amapindika, thupi limapendekekera patsogolo. Gwirani cholumikizira cholunjika. Ikani mikono yanu kumbuyo konse, ndikukhazikika mikono yanu. Limbitsani minofu yakumbuyo, koma khazikitsani thupi chilili Pazochitikazi zimagwiranso ntchito bwino.

Kwa ma gifs zikomo kanema wa youtube HASfit.

Zochita kumbuyo popanda zida

Zochita zotsatirazi zikulimbikitsidwa kuti zichitike polimbitsa minofu ndikuwongolera msana, kukonza magwiridwe antchito komanso kupewa kupweteka kwa msana komanso kupweteka kwakumbuyo. Komanso masewerawa mutha kuphatikiza mu pulani yanu ya maphunziro, ngati mukufuna kuphunzitsa ndi kulemera kwa thupi lake, kuphatikiza ntchito zamagulu angapo aminyewa (othandiza kuwotcha mafuta).

Zochita 20 zapamwamba zokulitsa kukhazikika

1. Kutembenuka kwa dzanja mu lamba

Tengani thabwa pamanja, miyendo pang'ono pang'ono. Thupi limapanga mzere wowongoka, m'munsi kumbuyo simupindika, osindikiza moyenera. Kwezani dzanja limodzi pansi ndikuyenda mozungulira ndi dzanja lowongoka. Bwererani poyambira. Ndiye chitani chimodzimodzi ndi dzanja lachiwiri. Chitani zobwereza 10-12 pazanja lililonse 2-3 seti.

2. Kukwera kwa manja mu kachingwe kakumanja

Gwerani pansi mu thabwa patsogolo, miyendo pang'ono pang'ono. Onaninso momwe thupi lilili, liyenera kupanga mzere umodzi wowongoka kuyambira zidendene mpaka kumutu. Kwezani dzanja limodzi pansi ndikukoka patsogolo. Gwirani kwa masekondi pang'ono ndikutsitsa pansi pansi. Kenako chitambasulani dzanja linalo patsogolo. Chitani zobwereza 10-12 pazanja lililonse 2-3 seti.

3. Wosambira

Tsikani m'mimba mwanu, manja atambasulidwa, kanjedza pansi. Nkhope ndi gawo la chifuwa chake pansi. Nthawi yomweyo kwezani dzanja lanu lamanja ndi mwendo wamanzere m'mwamba momwe mungathere, kwezani ntchafu yanu pansi. Limbikitsani minofu yakumbuyo ndi m'chiuno. Gwiritsani masekondi angapo ndikubwerera poyambira. Kenako sinthani mbali. Bwerezani kubwereza kwa 12-15 mbali zonse 2-3.

4. Kutengeka mtima ndi manja osudzulana

Kuchita masewerawa ndikofunika kwambiri kuti mukhale mthupi komanso kulimbitsa msana. Ugone pamimba pako, mutu pansi pa Mat. Manja analekanitsa mbali zakanjedza pansi. Kwezani thupi lokwera kwambiri momwe mungathere, kudula mutu ndi chifuwa pansi. Pangani kukwera kumbuyo, osati Shay. Gwiritsani masekondi angapo pamalo apamwamba ndikutsitsa mutu wanu ndi chifuwa pansi. Chitani zobwereza 15-20, maseti 2-3.

5. Superman

Ichi ndi masewera ena othandiza kwambiri pakhomopo ndi msana wanu. Ugone pamimba pako, mutu pansi pa Mat. Mikono idatambasulidwa mtsogolo, kanjedza pansi. Kwezani munthawi yomweyo kuchokera pansi pamutu, pachifuwa, ntchafu ndikuwakweza mmwamba momwe mungathere. Gwiritsani masekondi angapo kenako mubwerere poyambira. Osakoka khosi kumtunda, limateteza chilengedwe. Chitani zobwereza 10-12, maseti 2-3.

Ngati mukuvutikabe kuchita Superman wakale, ndiye kuti chitani zojambulazo (nthawi yoyamba simungathe ngakhale kupondaponda pansi):

6. "Galu wosaka"

Koma izi, ngakhale zili zosavuta, koma zolimbitsa thupi zolimbitsa kumbuyo ndi msana. Tsikani pazinayi zonse, bwererani molunjika ndi pang'ono arched kumbuyo kwenikweni. Nthawi yomweyo kwezani dzanja lanu lamanja ndi mwendo wamanzere m'mwamba momwe mungathere ndikugwirani kwa masekondi ochepa. Sinthani mbali. Chitani zobwereza 15-20, maseti 2-3. Mutha kuvutitsa izi, ngati mutakweza dzanja ndi mwendo ndikugwira masekondi 45-60.

Kwa ma gifs akulu kuthokoza njira ya youtube Msungwana wamoyo wamoyo ndi FitnessType.

Onaninso:

  • Momwe mungachotsere mbali: Malamulo akulu 20 + machitidwe olimbitsa thupi 20
  • Zochita 20 zapamwamba zanja kunyumba
  • Maphunziro a TABATA: Malangizo 10 olimbitsa thupi

Zochita kumbuyo ndi zida zina

Sikuti nthawi zonse zimakhala zosavuta kugula ziphuphu zolemera mnyumbamo. Choyamba, ayenera kupeza malo m'nyumba. Chachiwiri, kulemera kwakukulu kwa dumbbell ndikofunika kwambiri. Poterepa, mutha kugula zida zambiri zophatikizika. Magulu osiyanasiyana ndi ma elastics siowopsa kuposa kulimbitsa minofu poyerekeza ndi zolemera zaulere.

Zomwe mungagwiritse ntchito pophunzitsira kumbuyo komanso ma dumbbells:

  • expander (yabwino yophunzitsira magulu am'mwamba)
  • tepi yotanuka (yophunzitsira magulu onse aminyewa, ndikutambasula)
  • malupu a mphira (zida zabwino zophunzitsira mphamvu, makamaka ngati muli ndi mipando yabwino kapena bala yolowera)
  • magulu olimbitsa thupi (oyenerera miyendo ndi matako, koma amathanso kugwiritsidwa ntchito kumtunda)
  • fitball (makamaka yabwino kulimbikitsa kumbuyo ndi minofu)

Pa ulalowu kuti muwerenge tsatanetsatane wazomwe zili pamwambapa. Ndikofunika kuzindikira kuti zinthu zonsezi ndizotsika mtengo kwambiri ndipo sizimangokhala m'nyumba (kupatula masewera olimbitsa thupi atakhuta). Chifukwa chake, mutha kugula zingapo zamagulu ndi ma rabara amitundu yosiyana, kuziyika pa alumali.

Nsapato zazikazi za 20 zapamwamba zathanzi

Zolimbitsa thupi kumbuyo ndi zotanuka

1. Tambasulani tepi

2. “Gulugufe”

3. Kutambasuka kwa tepi

4. Chingwe chopingasa cholumikizira

5. Kokani tepi

Zochita kumbuyo ndi chifuwa chotulutsa

1. Kokani zotulutsa kumbuyo

2. Kukoka kwa wotambasula ndi dzanja limodzi

3. Kokani molowera kumtunda

4. Kutenga kopingasa

5. Kutambasula kutambasula

Zochita ndi malupu a mphira

1. Kuyang'ana molunjika

2. Kutenga kopingasa

3. Kukoka manja kupita pachifuwa

4. Tambasulani malupu a raba

5. Sragi

Zochita zolimbitsa thupi ndi magulu olimba

1. Kokani zingwe za raba mmbuyo

2. Kokerani zingwe pachifuwa chanu

Zochita ndi fitball

1. "Galu wosaka"

2. Kutengeka mtima

3. Hyperextension yokhala ndi manja kumbuyo kwa mutu

Awa ndi machitidwe olimbikira kwambiri kumbuyo ndi ma dumbbells azimayi omwe mutha kuchita kunyumba monga palokha komanso pochita masewera olimbitsa thupi. Chonde dziwani kuti zolimbitsa thupi zosiyanasiyana mungafunike zolembera zolimbitsa thupi zosiyana kapena magulu osiyanasiyana amakani. Musaope kuyesera posintha kuchuluka kwa ma seti ndi ma reps.

Onaninso:

  • Zochita 50 zapamwamba zam'mimba zam'mimba: kuonda ndi kumangitsa atolankhani
  • Zochita zapamwamba za 25 za matako ndi miyendo yopanda squats, mapapu ndi kulumpha
  • Maphunziro a TABATA: Machitidwe 10 okonzekereratu ochepetsa kunenepa

Kulankhula ndi minofu, Ndi zolemera, Kumbuyo ndi m'chiuno

Siyani Mumakonda