Masewera olimbitsa thupi apamwamba kwambiri a 10 a minofu ya chifuwa cha atsikana

Mukufuna kumangitsa minofu ya chifuwa kunyumba? Tikukupatsani mwayi wosankha makanema atimphamvu a atsikana omwe mutha kuchita kunyumba.

Ndikofunika kumvetsetsa kuti kusintha kwakukulu pamapangidwe kapena kukulitsa Mabere (kukula kwa 1-2, mwachitsanzo) ndizosatheka, ngakhale mukamachita masewera olimbitsa thupi ndi zolemera zazikulu. Koma ndinkafuna kulera ndi kupereka pectoral minofu kutulo ndi zotheka ngakhale kunyumba.

Momwe mungapopera bere kunyumba: zolimbitsa thupi

Malangizo ophunzitsira pachifuwa:

  • Kulemera kotani kwa ma dumbbells kuti atenge: 2kg kwa oyamba kumene ndi 3-4 makilogalamu kuti mupitilize ndikukula pang'ono pang'onopang'ono.
  • Mungaphunzitse kangati: kawiri pa sabata kwa mphindi 2-10 kapena kamodzi pa sabata kwa mphindi 15-1.
  • Zomwe muyenera kuphunzitsa: Minyewa ya pachifuwa imatha kuphunzitsidwa tsiku limodzi kapena ma triceps (mtundu wakale) kapena minofu yakumbuyo (otsutsana nawo).
  • Ntchito zotsatirazi zimatha mphindi 10-15. Mutha kuwabwereza m'magulu awiri kapena atatu, kapena kuphatikiza makanema angapo limodzi kuti mukhale ndi gulu lalitali.
  • Ngati mulibe zopumira kunyumba, mutha kugwiritsa ntchito botolo lamadzi.
  • Nthawi zonse muziwotha moto musanaphunzitsidwe komanso kutambasula mukamaliza kulimbitsa thupi.
  • Munthawi zina zolimbitsa thupi mudzafunika kuthandizidwa: benchi, pulatifomu kapena masewera olimbitsa thupi kuti akuthandizeni kuchita zolimbitsa thupi ndimatalikidwe abwino kwambiri. Koma ngati kulibe, ndiye kuti mutha kuchita masewera olimbitsa thupi pansi.

Momwe mungasankhire DUMBBELLS: malangizo ndi mitengo

Kuti muphunzitse minofu pachifuwa muyenera ma dumbbells. Tikukulimbikitsani kuti mugule zopumira zomwe zingakuthandizeni kusintha katunduyo kukhala m'magulu osiyanasiyana. Atsikana amatha kugula dumbbell wosakhazikika 10 kgzolimbitsa thupi kunyumba kulemera kumeneku mudzakusowa kwa nthawi yayitali.

 

TOP kanema kulimbitsa pachifuwa cha atsikana

1. Kuphunzitsa mphamvu pachifuwa Ting kuchokera ku Chloe (Mphindi 10)

Uku ndikulimbitsa thupi kwakukulu pachifuwa kunyumba komwe kungakuthandizeni kupopera minofu yolunjika. Chloe wakukonzekeretsani masewera olimbitsa thupi 10 am'chifuwa, omwe amapangidwa molingana ndi chiwembu masekondi 45 akugwira, masekondi 10 kupumula. Gawo lalikulu lochita masewera olimbitsa thupi limakhala ndi ma dumbbells, kumapeto kwa kanemayo mudzapeza gawo laling'ono lokhala ndi matabwa ndi kukankha-UPS.

Zovuta zamasabata 8 kuchokera ku Chloe ting

Mphindi 10 ZOTHANDIZA Chifuwa | OYAMBIRA ADZAKWANITSITSA

2. Kulimbitsa mphamvu pachifuwa ndi ma dumbbells ochokera ku HASfit (mphindi 15)

Pafupifupi mphamvu yophunzitsira yamphamvu pachifuwa inapatsa makochi HASfit. Anatembenukira ku phunziro 6 machitidwe olimbitsa thupi othandiza kwambiri omwe adachitika kwa masekondi 50 ndikubwereza kawiri. Palibe chosafunika - pulogalamu yamphamvu kwambiri komanso yapamwamba kwambiri.

Kulimbitsa thupi kuchokera ku HASfit pakukula kwa minofu

3. Muzichita masewera olimbitsa thupi pachifuwa Anelie Skripnik (Mphindi 15)

Maphunziro ena apamwamba pachifuwa amapereka Anelia Skripnik. Pulogalamuyi mupeza kuchuluka kwa ma push-UPS (monga mukudziwa, ndi imodzi mwazinthu zothandiza kwambiri pamatumbo a pectoral), chifukwa chake zingakhale zovuta kwa oyamba kumene. Zochita zolimbitsa thupi zimachitika papulatifomu, koma zimatha kuchitidwa pansi.

Maphunziro 20 a TABATA ochokera kwa Anelie Skripnik

4. Kulimbitsa mphamvu pachifuwa kuchokera ku Fitness Blender (Mphindi 25)

Kulimbitsa thupi uku kuchokera ku FitnessBlender kumakhala ndimayendedwe atatu. Kuzungulira kulikonse kumaphatikizapo zolimbitsa thupi zisanu ndi ziwiri za minofu ya pectoral yokhala ndi ma dumbbells ndikuchepetsa. M'malo modumpha Kaylee amagwiritsa mabotolo amadzi, mutha kutsatira zomwezo.

Kanema wapamwamba wamphamvu kwambiri wa 12 wamanja, kumbuyo ndi chifuwa kuchokera ku Fitness Blender

5. Kuchotsa masewera olimbitsa thupi pachifuwa popanda zida kuchokera kwa a Blogilates (Mphindi 10)

Koma kulimbitsa thupi uku kuchokera ku Casey Ho ndikosiyana kwambiri ndi ntchito zina zomwe timapeza. Kuphatikizaku kumaphatikizapo masewera olimbitsa thupi opanda zida, koma sikuti amangokakamiza-UPS ndi matabwa, koma mawonekedwe osavuta ophatikizika osuntha minofu ya pachifuwa imagwira ntchito. Pali zolimbitsa thupi 5 pang'onopang'ono.

Mavidiyo apamwamba 10 apamwamba amthupi lonse kuchokera ku Blogilates

6. Chitani masewera olimbitsa thupi pachifuwa ndi ma dumbbells ndi fitball kuchokera ku Ekaterina Kononova (Mphindi 15)

Ndipo maphunziro ena mu Chirasha, tsopano ochokera kwa Ekaterina Kononova. Pochita masewera olimbitsa thupi a pectoral mudzafunika fitball ndi dumbbells, popanda iwo, ntchitoyi itaya ntchito moyenera.

Makanema 10 ochepetsa thupi osadumpha kuchokera kwa Ekaterina Kononova

7. Kuchita masewera olimbitsa thupi pachifuwa kuchokera ku Emi Wong (Mphindi 10)

Maphunziro osavuta komanso omveka bwino amapatsa mphunzitsi ku Hong Kong Amy Wong. Mudzapeza masewera olimbitsa thupi 10, chifukwa chake simudzaphonya. Zolimbitsa thupi zimachitidwa molingana ndi chiwembu masekondi 45 akugwira ntchito, kupumula masekondi 15. Imodzi mwamaphunziro osiyanasiyana kwambiri m'sonkhano wathu wamakono + ndipo ndi oyenera kumene kwa oyamba kumene.

ZOKHUDZA ZOKWANIRA: kusankha kwabwino kwambiri

8. Kuchita masewera olimbitsa thupi pachifuwa ndi ma triceps ochokera ku Sydney Cummings (mphindi 40)

Koma kulimbitsa thupi kumeneku ndi koyenera kwa iwo omwe akufuna tsiku limodzi kuti aphunzitse minofu ya pachifuwa ndi ma triceps. Triceps - minofu yakumbuyo kwa dzanja yomwe imakonda SAG mwachangu ndi katundu wosakwanira. Sidney Cummings amagwiritsa ntchito zolemera zolemera zitatu zosiyana (2 kg, 3.5 kg ndi 4.5 kg), koma mutha kugwiritsa ntchito zomwe muli nazo. Maphunziro si a oyamba kumene.

Kuchita masewera olimbitsa thupi kwa atsikana

9.Kulimbitsa mphamvu pachifuwa ndi ma triceps ochokera ku Chloe Ting (mphindi 30)

Munthawi yolimbitsa thupi iyi kuchokera ku Chloe ting, mutha kukhalanso ndi vuto lolumikizana paminyewa ya chifuwa ndi ma triceps. Theka loyamba limaphatikizapo kukankhira-UPS ndi zolimbitsa thupi ndi ma dumbbells a chifuwa, theka lachiwiri - kubwerera-kukankha-UPS ndikuchita zolimbitsa thupi ndi ma dumbbells a triceps. Chifukwa chake ngati mukufuna kupopa bere lokha, mupanga mphindi 15 zoyambirira za kanemayu.

Nsapato zazikazi zapamwamba za 20 zophunzitsira

10. Kuchita masewera olimbitsa thupi pachifuwa ndi triceps kuchokera ku HASfit (Mphindi 40)

Ndi maphunziro ena omwe amaphatikiza zolimbitsa thupi pachifuwa (theka loyamba la kanema) ndi zolimbitsa thupi za triceps (theka lachiwiri la kanema). Zochita zimachitidwa ndi magawo awiri azolimbitsa thupi m'njira zingapo. Ngati mutenga zolemera zolimbitsa thupi, ndiye kuti pulogalamuyi ndiyotheka kutulutsa minofu yolimbitsa thupi.

Makochi TOP 50 pa YouTube: kusankha kwathu

11. Kuchita masewera olimbitsa thupi pachifuwa ndi kumbuyo kuchokera ku Fitness Blender (Mphindi 8)

Njira ina ndiyo kuphunzitsa chifuwa kumbuyo (minofu-otsutsana). Ophunzitsa Olimbitsa Thupi Blender amapereka kanema wachidule kwambiri yemwe amakhala ndi zochitika 8 za 10 reps. Momwemonso, mutha kubwereza pulogalamuyi maulendo angapo, ndikupatula nthawi mpaka mphindi 16 kapena 24.

Zochita kumbuyo kwanu kwa atsikana

Onaninso:

Zida ndi chifuwa Ndi ma dumbbells, masewera olimbitsa thupi

Siyani Mumakonda