Zolimbitsa thupi 20 zapamwamba kunyumba kwa amayi: zithunzi + dongosolo la maphunziro

Zamkatimu

Malamulo a magwiridwe antchito a manja
Zochita 20 zankhondo kunyumba
5 kanema yophunzitsira manja azimayi

Mtsikana aliyense amalota za manja okoma, owonda osatekeseka ndi kugwedezeka. Ndipo kuti mukwaniritse izi sikofunikira kupita kumalo ochitira masewera olimbitsa thupi, ndi manja ochepa kuti mugwire ntchito komanso kunyumba.

Tikukupatsani masewera olimbitsa thupi ogwira ntchito kunyumba kwa azimayi omwe ali ndi ma dumbbells komanso opanda zida zowonjezera, zomwe zingakuthandizeni kuti muchepetse thupi komanso kulimbitsa minofu.

Malamulo a magwiridwe antchito a manja

Zomwe mukufunikira kuti muzilimbitsa thupi kunyumba ndi ma dumbbells. Ndipo kuchita masewera olimbitsa thupi sikufunikiranso zopumira.

Musanapitilize zolimbitsa thupi, onetsetsani kuti mwawerenga malamulo a magwiridwe antchito a mikono, omwe alembedwa pansipa.

1. Ngati mukufuna kugwira ntchito pa kuchepa thupi ndi kuwotcha mafuta Mu dzanja popanda kuwonjezera kuchuluka kwa minofu, yesetsani kuchita zolimbitsa thupi 15-25 ndikulemera mopepuka. Ngati mukufuna kuonjezera minofu ya mikono ndi kuwapatsa voliyumu, kenako pangani machitidwe 8-10 reps, njira ya 3-4 ndi kulemera kwakukulu kotheka (kuyesera kwaposachedwa munjira kuyenera kukhala kuyesetsa kwambiri).

2. Ngati ndinu oyamba kumene, zolimbitsa thupi m'manja mugwiritse ntchito cholemetsa 2-3 kg. Ngati ndinu wophunzira waluso gwiritsani ntchito dumbbell weight of 4-6 kg ndi kulemera pang'ono ndi pang'ono. M'malo modumpha, mutha kugwiritsa ntchito mabotolo apulasitiki odzaza madzi kapena mchenga. Momwemo, gulani zida zopepuka zomwe zili ndi kulemera kosinthika.

Momwe mungasankhire DUMBBELLS: malangizo ndi mitengo

3. Kapenanso, ma dumbbells atha kugwiritsidwa ntchito kutulutsa ma tubular kapena zotanuka. Izi ndi njira zosakanikirana kwambiri pazida zolimbitsa thupi kunyumba, kuti mutha kupita nazo kukakwera.

4. Zolimbitsa thupi m'manja zimaphatikizapo kugwira ntchito yamagulu otsatirawa: ma biceps (kusintha), triceps (minofu ya extensor), Delta (mapewa). Komanso nthawi zambiri zolimbitsa thupi zimaphatikizapo minofu ya m'chifuwa, minofu ya kumbuyo ndi m'mimba.

5. Kuchita masewera olimbitsa thupi m'manja okhala ndi zolemera zolemera mnyumbamo "sikukoka" minofu ndikukulitsa manja, musadandaule. Zochita za Mnogoobraznye zolemera pang'ono zakonzedwa kuti ziziyenda bwino komanso zizimitsa.

6. Chitani zolimbitsa pang'onopang'ono, kuyesera kuyang'ana pa minofu yolunjika. Zolimbitsa thupi m'manja siziyenera kuchitidwa mwachangu, koma pamachitidwe.

7. Kukoka manja kuwonjezera pa maphunziro muyenera kutsatira zakudya. Yesetsani kugwiritsa ntchito molakwika zakudya zofulumira, zotsekemera ndi ufa, zakudya zokazinga ndi zoyengedwa.

Zakudya Zakudya Zoyenera

8. Mutha kuphunzitsa manja anu kumaliza maphunziro a kanema. Tsopano pa YouTube mutha kupeza zolimbitsa thupi zambiri zothandiza thupi lonse.

Makochi TOP 50 pa YouTube: kusankha kwathu

9. Ngati mukufuna kusokoneza zochitika mmanja, gwiritsani ntchito mawonekedwe akukoka. Izi zimapatsa minofu yabwino kwambiri ngakhale ndi ma dumbbells olemera. Mwachitsanzo, mutha kuchita 15 mobwerezabwereza komanso kubwereza 15 kopitilira kubwereza.

Konzani masewera olimbitsa thupi kunyumba:

Ntchito iliyonse yamanja imachita kubwereza 15-20, njira ziwiri (ngati zolimbitsa thupi zili zolimba, gwirani masekondi 2-30).
Musanaphunzire musaiwale kuchita kotenthetsa: Dongosolo la kutentha musanaphunzitsidwe.
Mukamaliza kulimbitsa thupi musamachite kutambasula kwa minofu mukamaliza.
Bwerezani zolimbitsa thupi 1 nthawi sabata kwa mphindi 30-40 kapena kawiri pa sabata kwa mphindi 2-15.

Ndondomeko yotere yochitira masewera olimbitsa thupi imakuthandizani kuti muchepetse thupi ndikukhwimitsa thupi lanu lakumtunda, ndikupatseni kamvekedwe kakang'ono. Kukula kwa minofu ndi kupumula ndikofunikira kugwira ntchito ndi zolemera zazikulu. Koma kunyumba, ndizotheka ngati mutagula zochulukira za dumbbell.

Zochita 20 zankhondo kunyumba

Pansipa pali zochitika zodziwika bwino komanso zothandiza m'manja mwanu kunyumba kapena kumalo ochitira masewera olimbitsa thupi. Zochita masewera olimbitsa thupi ndizoyenera amayi ndi abambo. Mutha kugwira magulu onse akulu amanja: biceps, triceps, Delta.

Zochita 50 zapamwamba zamiyendo

1. Makina osindikizira a benchi ya Dumbbell pamapewa

2. Amakweza manja patsogolo pake pamapewa

3. Kuswana manja m'mbali mwa mapewa

4. Kukweza ma dumbbells pachifuwa mpaka mapewa

5. Kupinda mikono kwa ma biceps ndi mapewa

6. Kukweza manja mmwamba mwa mikono ndi kumbuyo

7. Kuswana manja mmbali mwa mapewa ndi chifuwa

8. Kutembenuza dumbbell kwa triceps ndi mapewa

9. Kupinda mikono pamiyala

10. Kupinda mikono pamiyendo yammbali

11. Kupinda manja pa biceps (nyundo)

12. Bench atolankhani wa triceps

13. Mawoko owongoka pama triceps

14. Bweretsani pushups wa triceps

15. Chingwe cholimba

16. Malo okhazikika pamakona

17. - Kukhudza phewa lamba

18. Kuyenda mu bala

19. Kukoka zododometsa mu bar

20. Zotumphuka

Zikomo chifukwa cha kanema wa youtube wa gifs Mtsikana Wokwanira.

Momwe mungaphunzire kuchita kukankha-UPS

5 kanema yophunzitsira manja azimayi

Ngati mukufuna kuchita masewera olimbitsa thupi okonzeka, yang'anani pa pulogalamu yathu yamakanema. Zitha kuchitidwa mnyumba, kuchokera pazomwe zimafunikira zimangofunika ma dumbbells.