Chaka chatsopano, sichoncho? Yambani kukhulupirira! Ife timatero. Koma kusintha sikungochitika mwadzidzidzi, ngakhale titayesetsa bwanji. Gawo loyamba - mutatha kuvomereza komanso kufuna kusintha - ndikumvetsetsa zida zomwe muli nazo. Ndipo ndi momwe timalowera!
Kaya ndinu watsopano ku Anytime Fitness kapena membala wachikulire, ndikofunikira kukumbukira kusiyanasiyana kwa masewera olimbitsa thupi aliwonse. Pamene mukugwira ntchito pa cardio, mphamvu ndi kusinthasintha, mudzasunga thupi lanu kuganiza.
Nazi zoyambira zabwino zomwe "zidzayendera" masewera anu olimbitsa thupi a Nthawi Iliyonse kuti muwonetse zomwe zili kwa inu. Kumbukirani: zida zokha sizimalamula kuti muchite bwino. Makaniko amakhala wopanda pake ngati sakumvetsetsa momwe angagwiritsire ntchito zida ndi luso lake ndipo amalimbikitsidwa kuzigwiritsa ntchito nthawi zonse.
Ngati mukufuna thandizo, ingofunsani. Ndipo onetsetsani kuti mwatenga mwayi pakukambirana kwanu kolimbitsa thupi kwaulere ndi mphunzitsi wanu komanso mapulani oyambira masiku 30 ophatikizidwa ndi umembala aliyense. Izi zidzakhazikitsa kamvekedwe ka chaka chabwino komanso moyo watsopano!
Maphunziro akuthupi nthawi iliyonse
Tiyeni tiyambe! Timayamba ndi zone ya cardio, kupita ku makina olemera, kupeza zolemetsa zaulere, ndipo ngakhale kuyesa zina mwazinthu "zogwira ntchito" zomwe ana ozizira akhala akunena.
Kutenthetsa: Elliptical (kapena makina a AMT) kwa mphindi 5
• Imani molunjika ndikukankhira mapazi anu kutsogolo, kupewa kutsamira kutsogolo ndi kulemera kwa zogwirizira kapena zotonthoza.
• Ngati makinawo ali ndi zogwirira zosunthika, zigwiritseni ntchito kuti muone thupi lonse.
Circuit 1: 2 masewera olimbitsa thupi, 10 reps, 3 seti
Kutsitsa kwa Scapular
1 - Gwirani kapamwamba pogwiritsa ntchito gwira paphewa m'lifupi ndikukweza manja anu pamwamba pa mutu wanu
2 - Kokani mapewa anu momwe mungathere pamene mukuwongoka manja anu.
• Khalani mowongoka ndipo musapendeke uku ndi uku.
Zida Gawo: Chitoliro
Sitting Plain Close Row (10 mkono uliwonse)
1 - Gwirani chogwiriracho m'dzanja limodzi ndi mkono wotambasulira kutsogolo, chikhatho chadzanja chikuyang'ana chammbuyo ndi chakumbuyo chakumbuyo.
2 - Kokani chogwiriracho mwachindunji pachifuwa.
• Khalani wowongoka ndipo musagwedeze dzanja lanu.
• Malizitsani ma reps onse mbali imodzi musanasinthe kupita mbali ina.
Dera lozungulira 2: Zochita 2, kubwereza 10, ma seti atatu
Alternating Dumbbell Press
• Imani ndi kugwira ma dumbbells pamtunda wa phewa ndi chigongono chanu ndi manja anu kuyang'ana kutsogolo.
1 - Kanikizani dumbbell pamwamba, tambasulani dzanja lanu.
2 - Tsitsani dumbbell iyi ndikusindikizanso mutu wina ndikusunga msana wanu.
• Pangani chingwe mbali imodzi ndikudutsa mbali inayo. Sinthani mbali ndi chingwe chilichonse.
Gawo: Mbale
Earth Leg Set
1 - Imani ndikugwira ma dumbbells pa ntchafu zanu, mikono molunjika ndi m'chiuno-m'lifupi padera.
2 - Tsitsani ma dumbbells pansi pa mawondo anu kuti musunthire m'chiuno ndikusunga miyendo yanu molunjika komanso yosalala.
3 - Bwererani pamalo oyambira oyimirira.
Chigawo cha Zida: Barbell, Mapepala
Circuit 3: 2 masewera olimbitsa thupi, 10 reps, 3 seti
Kettlebell Front Squat
1 - Imani ndi kettlebell m'manja onse awiri pachifuwa chanu chakumtunda, mapazi motalikirana ndi mapewa.
2 - Pita mmwamba, bweretsani m'chiuno mwanu, pindani mawondo anu, gwirani belu pachifuwa.
3 - Kanikizani zidendene zanu kuti mubwerere pamalo owongoka ndikusunga msana wanu nthawi zonse.
TRX Crossover Lunge (10 mwendo uliwonse)
1 - Imani ndi zogwirira ndi manja anu patsogolo.
2 - Tengani sitepe kutsogolo ndi mwendo wina, tsitsani thupi lanu ndikutsamira torso yanu patsogolo pang'ono.
3 - Yendani phazi lakutsogolo kuti mubwerere pomwe idayambira.
Row makina kwa mphindi 4
• Khalani mowongoka panjira ndipo musadule kumayambiriro kwa gawo kapena kutsamira kwambiri kumapeto.
• Kankhirani miyendo kwinaku mukukokera chogwiriracho pachifuwa moyandama, osati zidutswa ziwiri zosiyana.
Ntchito yabwino. Mwamaliza!
Koperani ndi kusindikiza zolimbitsa thupi zanu