Maphunziro 12 apamwamba olimbitsa ndi ma dumbbells a mikono, mapewa, kumbuyo ndi chifuwa kuchokera ku Fitness Blender

Minofu yamphamvu yakumtunda ndiyofunikira osati kungolimbikitsa thupi kutengera mawonekedwe okongoletsa, komanso magwiridwe antchito amachitidwe ambiri kuphatikiza pamimba, matako ndi ntchafu. Tikukupatsani zosunga zathu zatsopano: 15 kulimbitsa mphamvu ndi ma dumbbells a mikono, mapewa, kumbuyo ndi chifuwa kuchokera ku Fitness Blender kulimbikitsa ndi kutulutsa minofu.

Kuchokera pamachitidwe osiyanasiyana a Fitness Blender tasankha okhawo omwe akuphatikiza maphunziro a mphamvu ndi mabelu odumpha kukhala ndi minofu yakumtunda (mikono, mapewa, chifuwa, kumbuyo). Kwa mapulogalamu ena mudzafunikiranso benchi. Pulogalamuyi imatenga mphindi 20-50, ambiri aiwo amakhala ndi kutentha ndi kutambasula.

Maphunziro olimbitsa thupi kumtunda azikhala ndi cholinga chosiyana kutengera kuchuluka kwa kubwereza ndi kulemera kwa ma dumbbells omwe mungasankhe:

  • Kubwereza kwa 5-8 mu njirayi ndi koyenera kwa iwo omwe amagwira ntchito pakukula kwa minofu;
  • Kubwereza kwa 12-14 pakubwera kosankha kwa iwo omwe akugwiritsa ntchito kulimbikitsa mphamvu;
  • Kubwereza kwa 16-20 m'njira yosankhira iwo omwe akugwira ntchito yopirira ndi minofu yolimba.

Chifukwa chake, kutsitsa kubwereza, bonlichi kulemera muyenera kugwiritsa ntchito. Sankhani cholemetsa kuti kubwereza kotsiriza kwa njirayi kuchitike pakumangika kwakukulu kwa minofu. Chifukwa biceps, triceps ndi mapewa kulemera kwa ma dumbbells kumayenera kutenga zochepa. Kwa magulu akulu akulu, mwachitsanzo chifuwa ndi kumbuyoakhoza kutenga kulemeranso.

Timapereka Kuchita masewera awiri kuchokera ku FitnessBlender kumtunda kwapamwamba:

  • ndikubwereza kangapo pamalipiro (zolimbitsa thupi zilizonse zimachitidwa mobwerezabwereza 8-10 mwa njirayi)
  • ndikubwereza mobwerezabwereza nthawi imodzi (ntchito iliyonse imachitika masekondi 45)

Kuphunzitsidwa kwa gulu loyamba kuti lichite bwino kwa iwo omwe ali ndi dumbbells zolemetsa komanso omwe ali ofunitsitsa kugwira ntchito yolimbitsa minofu. Kuphunzitsidwa kwa gulu lachiwiri kuli koyenera kwa iwo omwe amangofuna kugwira ntchito yolimbitsa thupi lanu kumtunda.

FitnessBlender: zovuta zitatu zokonzedwa kuti zichepetse kunenepa

Kulimbitsa mphamvu ndi kubwereza kangapo

1. Kulimbitsa Thupi Lamatupi Aakulu

  • Nthawi: 21 mphindi
  • Zovuta: 3
  • Ma calories: 120-280 kcal
  • Zida: dumbbell, benchi
  • Popanda kutentha ndi kuzizira

Pulogalamuyi, Daniel wakukonzerani masewera olimbitsa thupi 12. Zochitazo zagawidwa m'magulu atatu, machitidwe anayi mgulu lililonse. Zochita zilizonse zimachitika mobwerezabwereza ka 3 munjira imodzi. Pakati pa magulu olimbitsa thupi kumatenga pang'ono.

Zochita: Chifuwa Chosindikiza, Bent Pa Row, Chepetsani Bokosi Press, Tsikani Row; Pamwamba Press, Dumbbell Pullover, Patsogolo Kukweza, Mbali Dumbbell Pullover; Pamwamba pa Tricep Extension, Hammer Curl, Tricep Kickback, Bicep Curl.

Kulimbitsa Thupi Lonse Kumphamvu - Kulimbitsa Thupi Lamatupi Kumtunda

2. Kulimbitsa Thupi Labwino Kwambiri Pamiyendo Yoyendetsedwa, Mapewa & Kumbuyo Kumbuyo

Ntchito yolimbitsa thupi yam'mwamba imaphatikizapo zozungulira zitatu za 3 kuzungulira kulikonse. Kuzungulira kulikonse kumabwerezedwa mu 2 sets + yaying'ono kapena amatopa. Chitani masewera olimbitsa thupi mobwereza bwereza ka 10. Kelly amagwiritsa ntchito ma dumbbells kuchokera ku 2kg mpaka 8kg.

Zochita: Hammer Curl, Bentover Tricep Extension, Chest Fly, Reverse Fly, Pamwamba Press, Dumbbell Pulllover.

3. Amphamvu, Otsamira, Zida Zamanja, Chifuwa ndi Mapewa Olimbitsa Thupi

Kulimbitsa thupi kwakukulu pamapewa, mapewa, chifuwa ndi kumbuyo kumaphatikizapo machitidwe 6 ogawika magawo atatu. Kuzungulira kulikonse kumabwereza m'magulu atatu, zolimbitsa thupi zimachitika mobwerezabwereza.

Kuchita masewera olimbitsa thupi: Tsekani Bridge Press, Bentover Row, Yoyandikira, Yotsatira / Ventral Kukweza (alt), Pullovers, Overl Curl, Pamwamba Pamwamba pa Tricep Extension.

4. Kuphunzitsa Mphamvu Zida ndi Mapewa

Mukuphunzitsaku kwamphamvu kwa manja ndi mapewa kuphika maulendo 4 maulendo awiri kuzungulira kulikonse. Kuzungulira kulikonse kumabwerezedwa mu magawo atatu, machitidwe omwe abwereza kubwereza 2.

Zochita: Pamutu wa Press Press, Curl, Kukweza Patsogolo, Pamwamba pa Tricep Extension-Arnold Press, Hammer Curl, Ventral Kwezani, Crusher ya Chibade.

5. Kulimbitsa Thupi Lapamwamba Lamphamvu ndi Kutsika Kwawoimira

Pochita masewera olimbitsa thupiwa mudzachita masewera atatu: maulendo 3, kenako maulendo 10 kenako 8 obwereza. Ndi kuchepa kwa ma reps mukulitsa kulemera kwa ma dumbbells. Njirayi ikuthandizani kukulitsa chipiriro ndikugwira ntchito yomanga minofu ndi nyonga. Mudzapeza kubwereza pang'ono pazochita zilizonse zolimbitsa thupi, zolimbitsa thupi, mutha kutenga zambiri.

Zochita: Bicep Curl, Bentover Tricep Extension, Reverse Fly, Chest Press, Press Press, Pullover, Kukweza Patsogolo, Ventral Kwezani.

6. Mphamvu Yogwira Ntchito Yolimbitsa Thupi - Kuphunzitsa Kunenepa Kwa Thupi Lapamwamba

Pulogalamuyi ikuyenda bwino: 6 machitidwe, maulendo atatu kuzungulira kawiri kuzungulira kulikonse. Kuzungulira kulikonse kumabwerezedwa mu magawo atatu a masewera olimbitsa thupi pakubwereza khumi.

Kuchita masewera olimbitsa thupi: Kusinthana kwa Chifuwa, Mzere Wosinthana, Tsekani, Kusinthana Kwa Paphewa, Kusintha Kwa Dumbbell Pullover, Kusintha Kwa Tricep Extension Kuphatikiza Bicep Curl.

7. Kulimbitsa Thupi Lathunthu - Kutsimikizika Kwa Kutopa Kwa Minofu

Muntchito yolimbitsa mphindi 40yi Daniel adachita masewera olimbitsa thupi 6, omwe agawika magawo atatu. Ntchitoyi yachitika mobwerezabwereza 3, kuzungulira kulikonse kumabwerezedwa m'magulu atatu. Mapeto ake mupeza kapena amatopa Round Zochita 6.

Zochita: Ntchentche pachifuwa, Bentover Reverse Fly, Kukweza Patsogolo, Pullover, Tricep Extension, Bicep Curl Kutopa Kwambiri: Kankhirani Kumtunda, Lonse Lapansi Rowover, Paphewa Press, Pullover, Tricep Dip, Hammer Curl.

8. Zida Zakuthupi, Pamapewa, Kutambasula Kwakumtunda

Maphunziro ophunzitsira mphamvu amtundu wapamwambawo ndiosiyanasiyana. Mulinso masewera olimbitsa thupi 18, omwe agawika magawo atatu. Zochita zilizonse zimachitika m'mabuku 3 obwereza. Pakati pa zozungulira mudzapuma pang'ono. Kelly amagwiritsa ntchito ma dumbbells kuchokera ku 10kg mpaka 2kg.

Zochita: Fly Fly, Bent over Fly, A Ventral Raise, Dumbbell Pullover Palms In, Kugwada Tricep Kick Back, Hammer Curl; Chest Press, Dumbbell Row Lide L & R, Paphewa Press, Dumbbell Pullover Palms Up, Pamwamba pa Tricep Extension, Bicep Curl; Tsekani Chifuwa Press, Dumbbell Row, Close, Patsogolo Kwezani Palm Down, Side Pullover, Tricep Dip, Overhand Curl.

9. Kulimbitsa thupi kwa Supperet kwa Zida, Mapewa ndi Kumbuyo Kumbuyo

Pochita masewerawa kwa mphindi 50 Kelly wakukonzekererani masewera olimbitsa thupi 14. Zochita zogawika m'magulu asanu ndi awiri, zozungulira zimabwerezedwa m'magulu awiri. Chitani masewera olimbitsa thupi maulendo 7. Maphunziro ndi aatali, chifukwa chake mutha kupuma kaye pakati pa zozungulira.

Zochita: Kuuluka Kwabokosi, Kubwerera Kuuluka, Bicep Curls, Bent Over Tricep Extension, Kukweza Patsogolo, Bent Over Rear Raise, Ventral Raise, Pull Over Plus a Narrow Press, Row Plus Rotation and Extension Roundabout Push Up, Raise Oneral and Cross, Bent Over Shrug, Wotembenuza Curl, Crusher ya Chibade.

Mphamvu zolimbitsa thupi zakumtunda munthawi yake

1. Sangalalani Kulimbitsa Thupi Lapansi pazida Zazikulu ndi Mapewa

Munthawi imeneyi thupi lapamwamba limakhala ndi masewera olimbitsa thupi 18, chifukwa chake mwatsimikizika kuti musatope. Zochita zilizonse zimachitika kamodzi kokha pansi pa chiwembucho masekondi 1 akugwira ntchito, kupumula masekondi 45. Pali zolimbitsa thupi zophatikizika zamagulu angapo amisempha, komanso zolimbitsa thupi zolimbitsa thupi.

Kuchita masewera olimbitsa thupi: Bweretsani Ntchentche + Ziwombankhanga za pachifuwa + Pullover + Crunch; Pamwamba Press; Tricep Extension + Tsekani Mzere; Curl + Arnold Press; Chifuwa cha Press + Bridge; Lonse Lonse + thabwa; Chotsatira & Ventral Imakweza; Mbali Pullover; Cadence Kupiringa; Kukula kwa Halo; Kuyenda Kankhirani; Kokani Bow Bow; Zozungulira Zankhondo; Wotsutsa Lonse & Waung'ono Pulldown; Zolemba Zamadzimadzi; Kuyenda + Kuyenda.

2. Kugwira Ntchito Yolimbitsa Thupi Lapamwamba Lalimba ndi Kuphatikiza

Pochita masewera olimbitsa thupiwa kumtunda kuchokera ku Fitness Blender mupeza zozungulira 4 zozungulira ziwiri zilizonse. Kuzungulira konse kumabwerezedwa m'magulu awiri. Ndondomeko zotsatirazi zikukwaniritsidwa: masekondi 2 akugwira ntchito, masekondi 2 kupuma. Pamapeto pa pulogalamu yaying'ono Kutopa Kwambiri za zochitika zinayi.

Zochita: Bicep Curl, Tricep Extension, Reverse Fly, Press Chest, Press Press, Pullover, Kukweza Kwathunthu, Ventral Raise, Push Ups, Tricep Dips, Back Bow Pulls, Arm Circles.

3. Kulimbitsa Thupi Lathunthu Pamanja, Mapewa, Chifuwa & Kumbuyo

Pazochitikazi mupeza zochitika 24 zapadera zomwe zimachitika munjira imodzi malinga ndi chiwembu masekondi 45 akugwira ntchito ndikupumira masekondi 15. Zonsezi, pulogalamuyi idaphatikizapo magulu anayi azolimbitsa thupi:

Ngati mukufuna kugwira ntchito yamagulu ena aminyewa ndi makochi Fitness Blender, onetsetsani kuti muyang'ane:

Siyani Mumakonda