Maphunziro 15 apamwamba olimbitsa ndi ma dumbbells amiyendo ndi matako ochokera ku FitnessBlender

Ngati mumafufuza zolimbitsa thupi za matako ndi miyendo kunyumba, ndiye kuti choperekachi ndi cha inu! Pezani maphunziro amphamvu 15 ndi ma dumbbells ochokera ku FitnessBlender omwe angakuthandizeni mogwira ntchito pa minofu ya miyendo ndi matako kunyumba.

Kulimbitsa thupi kwa matako ndi miyendo kuchokera ku FitnessBlender kumatenga mphindi 20 mpaka 60. Ambiri aiwo amaphatikiza kutenthetsa ndi kugunda, koma ngati sichoncho, tikukulimbikitsani kuti muzichita nokha. Mwachitsanzo, kutenthetsa ndi kugunda kuchokera kwa Kelly ndi Daniel:

  • Konzekera: https://youtu.be/iYFKB5fgqtQ
  • HitchChizindikiro: https://youtu.be/u5Hr3rNUZ24

Kufotokozera Mayiko: chidule chachidule cha maphunziro, nthawi ya zovuta za kanema pamlingo, kukhalapo kwa kutentha ndi kuzizira, mndandanda wa masewera olimbitsa thupi. Zochita zolembedwa mu Chingerezi, koma mayina awo nthawi zambiri amakhala olunjika:

  • Squat - squats
  • Deadlift - zakufa
  • Lunge - mapapu
  • Mapapo a mbali ya Lunge
  • Curtsy Lunge - mapapu a diagonal
  • Sumo Squat - squats yokhala ndi miyendo yotalikirana
  • Kukweza miyendo / Kukweza Miyendo - kukweza mwendo
  • Bridge - gluteal mlatho
  • Lumpha - kudumpha
  • Ng'ombe Imakweza - masokosi okwera

Pazochita zolimbitsa thupi mudzafunika ma dumbbells (nthawi zambiri komanso mpando kapena nsanja). Chifukwa muphunzitsa thupi lotsika ndikuchita masewera olimbitsa thupi osiyanasiyana monga squats, mapapu ndi kufa ca ochepa iterations, tikhoza kutenga dumbbells olemera: 5-10 makilogalamu (atsikana), 10-15 makilogalamu (mwamuna).

  • Ngati mukufuna kutulutsa minofu, matako ozungulira ndikuwongolera mawonekedwe a miyendo yanu, ndiye kuti muzichita nawo maphunzirowo 1-2 pa sabata. Osawopa kutenga bonlichi kulemera dumbbells - popanda zolemera zamtengo wapatali, minofu ya miyendo ndi matako sidzapeza kupanikizika kokwanira.
  • Ngati mukufuna makamaka kuchepetsa mapazi, ndi bwino kuganizira za plyometric ndi cardio workouts ndi mphamvu kulimbitsa thupi m'munsi kuchita osati kawirikawiri kamodzi pa sabata.

Kulimbitsa mphamvu kwa miyendo ndi matako

Ngati muli ndi vuto la mawondo, khalani ndi mitsempha ya varicose kapena mumangokonda masewera olimbitsa thupi ochepa, yang'anani zomwe tasankha:

Kanema wapamwamba kwambiri wa 18 wamapazi kuchokera ku FitnessBlender

1. Kumanga Misa Kulimbitsa Thupi Lapansi

  • Nthawi: Mphindi 33
  • Zovuta: 3
  • Ndikutenthetsa ndikumangirira

Zolimbitsa thupi zimaphatikizapo kufa, squats ndi mapapu. Zochita zolimbitsa thupi zilizonse zimachitidwa kwa masekondi 45, kupumula masekondi 15, kubwereza zolimbitsa thupi ndi supersets mu 2 seti.

Zochita: Sumo Squat, Deadlift Toes In, Curtsy Lunge, Deadlift Toes Out, Side Lunge, Deadlift, Clean and Press, Squat, Jumping Lunge, Alternating Lunge.

Kulimbitsa Thupi Lapansi - Mphamvu Zonse Zolimbitsa Thupi

2. Pangani Zochita Zolimbitsa Thupi: Mphamvu ndi Pilates

Pulogalamuyi ili ndi magawo awiri. Mu gawo loyamba mutha kupeza masewera olimbitsa thupi apamwamba a ntchafu ndi matako okhala ndi ma iterations ochepa. Kelly amagwiritsa ntchito ma dumbbells kuyambira 2 mpaka 4 kg. Mu gawo lachiwiri - zochitika za Pilates pa Mat popanda zida.

mphamvu zochitika (3 zozungulira:10 ndi Kubwereza 6): Squats, Deadlifts, Curtsy Lunge + Kukweza mwendo Wambali, Kuponya, Kubwerera kumbuyo

Zochita on ndi Mat popanda zida: Pilates Reverse Leg Lifts + Pulses, Inside Leg Lifts + Pulses, Bridge + Gwirani.

3. Squats ndi Deadlifts: Kulimbitsa Thupi Lapansi

Maphunziro amaphatikizapo mitundu iwiri yolimbitsa thupi: squats (Squat) ndi deadlift (Zakufa), komanso kusinthidwa kwawo. Mtundu wa pulogalamu: Kulimbitsa thupi kwa masekondi 45, kupuma kwa masekondi 15, ma seti awiri.

Zochita: Kuthamanga, Kuwombera, Kuthamanga Kwambiri, Kuwombera Kumapeto, Kuthamanga + Kumtunda kwa Myendo, Kuthamanga Kwambiri, Kuthamanga Kwambiri M'kati mwa ntchafu Kukweza, Deadlift - Zala Zam'miyendo, Sumo Squats, Deadlift - Zala Zam'manja Zang'ombe Zokweza Mbali, Wide Deadlift.

4. Kulimbitsa Thupi Pakhomo ndi Pantchafu

Maphunzirowa adachitika mwanjira ya: 45 masekondi kuchita 15 masekondi kupuma. Sewerani masewera olimbitsa thupi mobwerezabwereza ma supersets mu 2 mikombero. Pulogalamuyi imakhala yochepa kwambiri, maphunziro a Kelly opanda nsapato.

Masewera olimbitsa thupi: Single Leg Deadlift, 3 Way Lunge, Squat Hold & Rock, Curtsy Calf Raise, Weighted Squat Hops, Wide Squat + Side Leg Lift, Assisted Pistol, Deadlift + Kickout & Lift, Reverse Leg Lifts + Pulses kudutsa Backbow Pulses, Marching Bridge + Kick.

5. Kulimbitsa Thupi Kwambiri ndi Njanja kwa Anthu Omwe Amatopa Mosavuta

Kulimbitsa thupi kosiyanasiyana kwa miyendo ndi matako, komwe kumaphatikizapo maulendo 6 a masewera olimbitsa thupi 6 kuzungulira kulikonse. Mudzachita kubwereza 10 pa ntchito iliyonse, kotero kulemera kwa dumbbells kungatenge zambiri (Kelly amagwiritsa ntchito 5-10 kg). Komanso mupeza masewera angapo a plyometric.

Zochita: Basic Squat, Deadlifts, Alternating Reverse Lunge, Jump Squats, Reverse Lifts + Pulses, Side Leg Lifts, Wide/Sumo Squats, Deadlift - Zala zala zala, Curtsy Lunges, Lateral Jump, Bridge, Front Leg Lifts, Stagger Squat, Deadlift - Zala zala. Kutuluka, Double Pulse Lunges Power Skip, Pilates Side Leg Res, Downward Dog Lift, Ski Squats, Deadlifts - Wide Stance, Side Lunges, Pop Squats, Back Bow, Sumo Squat + Kick.

6. Kulimbitsa Thupi Lamatenda ndi Njala

Pazochita izi thupi lapansi mudzafunika mpando kapena sitepe yapamwamba. Mudzachita kubwereza 8 pazochitika zilizonse. Mupeza 4 kuzungulira 2 masewera olimbitsa thupi kuzungulira kulikonse, kubwerezedwa mu 2 seti. Kelly amagwiritsa ntchito zolemera kuyambira 3.5 mpaka 7 kg.

Zochita: Magulu, Kusintha Khwerero Kukwera, Kuyimirira / Kuthandizira Pistol / Pistol Squat, Kusinthana kwa Miyendo Imodzi Yekha, Squat + Reverse Lunge, Side Step Up, Deadlifts, Clean & Press.

7. Lower Thupi Mphamvu Dumbbell Workout

Maphunziro amaphatikizanso masewera 9 apamwamba amiyendo ndi matako kubwereza 10 pamasewera aliwonse.

Zochita: Kuthamanga kwa mwendo umodzi, Deadlift, Side Lunge, Push, Kokani, Squat, Mwana wa Ng'ombe Kukweza, Alternating Lunge, Step Ups, Bulgarian Split Squat, Sumo Squat.

8. Kulimbitsa Panyumba ndi Pilates Butt ndi Tntchafu Zolimbitsa Thupi

Mu pulogalamu iyi ya miyendo ndi matako mupeza masewera olimbitsa thupi 5 okhala ndi ma dumbbells ndi masewera asanu a Pilates. Zolimbitsa thupi zimachitidwa ndi supersets. Kelly amagwiritsa ntchito zolemera kuyambira 5 mpaka 3.5 kg

Masewera olimbitsa thupi: Side Squat ndi Curtsy, Side Leg Lifts, Squat, Single Leg Bridge Reverse Lunge Pistol, Inside Leg Lift, Deadlift, Reverse Leg Lifts, Step through Lunge, Back Bow.

9. Mphamvu Yochepa ya Thupi la Misa

Kuphunzitsa mphamvu kwa minofu ya miyendo ndi matako. Mulinso ma seti 3 a kubwereza 8 pazochita zilizonse.

Zochita Zolimbitsa Thupi: Kukweza Miyendo, Kukweza Miyendo, Kumapapo M'mbali, Kukweza Miyendo Mkati, Kuthamanga, Kukweza Mwana wa Ng'ombe, Kusinthana Mapapo / Kudumpha Mapapo (One Set Max).

Kulimbitsa Thupi Lapansi pa Misa - Kulimbitsa Thupi Kwambiri Panyumba kwa Misa Yotsika

10. Kulimbitsa Thupi Kwabwino Kwambiri Kumangirira Nsapato ndi Toni ntchafu

Pazochita izi thupi lakumunsi mudzafunika nsanja yokwera. Mupeza zolimbitsa thupi 5, zomwe zimabwerezedwa mumiyendo iwiri. Aliyense ntchito ikuchitika 2 zina.

Masewera olimbitsa thupi: Ski Squats, Curtsy Lunges, Deadlifts, Jump Squats, Alternating Clean & Press, Reverse Lunges, Step Up, Side Step Ups, Bridges, Miyendo Imakweza Kugwada + Kuthamanga.

11. Thupi Lapansi: Kuchita masewera olimbitsa thupi m'chiuno ndi ntchafu

Kulimbitsa mphamvu kwa ntchafu ndi matako kumaphatikizapo zolimbitsa thupi 7 zomwe zimabwerezedwa ma seti awiri. Aliyense ntchito ikuchitika 2 zina.

Zochita: Mapapo, Ma Deadlifts, Squats, Mapapo M'mbali, Mwana Wang'ombe Amakweza, Kukweza Miyendo, Mlatho.

12. Kulimbitsa Thupi Lamatako & Pantchafu - Igwetse Ngati Squat!

Kulimbitsa thupi kumaphatikizapo maulendo 5 a masewera olimbitsa thupi awiri, obwerezabwereza 2. Aliyense ntchito ikuchitika 2 zina. Kwenikweni mukuyembekezera ma squats, ma squats ndi mapapu. Kelly amagwiritsa ntchito dumbbells 10-5 kg.

Zochita: Ma Squats Achikhalidwe, Ma Deadlifts, Ski Squats, Deadlifts Zala zamkati mkati, Sumo Squats, Deadlifts Zala zakunja kunja, Curtsy Lunges, Mbali M'mapapu, Kudumpha Squats, Kudumpha Kwambiri.

13. Kulimbitsa Thupi Kwambiri ndi Ntchentche Zopangira Zozungulira Zokwera

Muzolimbitsa thupi izi zimaphatikizapo masewera olimbitsa thupi apamwamba a matako, osati ndi ma dumbbells, komanso pansi. Muzochita zolimbitsa thupi mudzafunika benchi kapena mpando.

Zochita: Deadlifts, Magulu, Kettlebell Swings, Kulemera Khwerero UPS, Kutsika mwendo Amakweza, wachiphamaso Dip n'zosiyana Lunges, woyera ndi Press, Curtsy Lunge, Jump Squats.

14. Kulimbitsa Thupi ndi Ntchentche Kumatako Aakulu

Zochita zazifupi za glutes. Mulinso magulu asanu a masewera olimbitsa thupi awiri pagulu lililonse. Mudzachita kubwereza 5 pazolimbitsa thupi zilizonse, ma dumbbells olemera, mutha kutenga zambiri.

Zochita: Deadlifts, Squats, Reverse Long Lunges, Ski Squats, Sumo Squats, Cross Over Lunges, Squat Jump, Power Skips, Prone Bent Leg Res ups, Bridges.

15. Kulimbitsa Thupi Lapansi Toning

Mu maphunziro kulemera kwa ntchafu ndi matako muyenera kuchita 5 magulu olimbitsa thupi. Maphunziro ndi TABATA: Kulimbitsa thupi kwa masekondi 20, kupuma kwa masekondi 10, njira 8 pazolimbitsa thupi zilizonse. Ntchito imodzi (Pambuyo pake Kudumpha) - plyometric.

Zochita: Magulu, Deadlifts, Pambuyo pake Hops, Kusintha Lunges, Ma Flutterkicks, Kukweza Ana a Ng'ombe, Ma Sumo Squats, Mapiritsi aku Russia, Mapapu a Crossover, Mauta Akumbuyo.

Onaninso:

Kumveketsa ndi kukulitsa minofu, Miyendo ndi ma glutes, Ndi zolemera, kuphunzitsa mphamvu

Siyani Mumakonda