Zolimbitsa Thupi 12 Zochepa Zomwe Mungachitire Pakhomo (Chifukwa Maondo Athu Akufunika Kupuma)

Mayina Abwino Kwa Ana

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Nditumizireni Imelo Onetsani Patsamba

Chizoloŵezi cholimbitsa thupi chotetezeka komanso chaphindu chimakhala chokhazikika (tikumva crunches phatikizani bwino ndi Crunch Bars), koma regimen yolimba kwambiri imakhala yothandiza ngati ndiyokhazikika. Ngati mumakonda kuthamanga kwanu kapena kunyumba HIIT masewera olimbitsa thupi , ingakhale nthawi yosinthana ndi kuthamanga kwa mailosi atatu ndi chinthu chopepuka pang'ono pa mfundo. Zikafika pakuchita masewera olimbitsa thupi, kukhudzika kumatanthawuza kuchuluka kwa mphamvu zomwe zimagwiritsidwa ntchito pa mafupa ndi mafupa anu panthawi yolimbitsa thupi, Tracy Carlinsky ndi Lucy Sexton , oyambitsa nawo nsanja ya digito yolimbitsa thupi Zogwirizana ndi Burn tiuzeni. Zochita zolimbitsa thupi kwambiri zimapangitsa kuti mafupa anu azikhudzidwa kwambiri ndipo amakonda kudumpha kapena kudumpha. Chifukwa chake ngati muli ndi mawondo opindika kapena akakolo ofooka, chilichonse chokhudza kuphulika, kuyenda kwa plyometric (monga kudumpha jacks ) Zitha kuvulaza kwambiri kuposa zabwino mwa kuyambitsa kutupa kapena kung'amba minyewa ndi mitsempha. Zochita zolimbitsa thupi zocheperako ndizomwe zimakhala zofatsa pamalumikizidwe kapena zitha kuchitidwa moyenda madzimadzi, monga kuyenda, kupalasa njinga, yoga kapena pilates.

Koma kodi kusuntha kwapang'onopang'ono sikuthandiza kwenikweni kuposa zinthu zokhuza kwambiri? Osati kwenikweni. Adzawonjezerabe kugunda kwa mtima wanu ndikutsutsa minofu yanu (kungokhala ndi nkhawa zochepa pa thupi). M'malo mwake, maphunziro ocheperako amatha kuthandizira minyewa yaying'ono yokhazikika yomwe imazungulira mafupa anu kuti ikuthandizireni kukulitsa mphamvu zanu zonse, kusinthasintha ndi kulinganiza.

Kodi Ubwino Wochita Maseŵera Ochepa Ochepa Ndi Chiyani?

Kupatula kulimbitsa minofu yozungulira mafupa anu, kuchita masewera olimbitsa thupi kocheperako kungathandize kupanga nyonga yayikulu ndikuwongolera kaimidwe. Amakhalanso njira yabwino kwa aliyense amene akuchira kuvulala, kutengera mtundu wa kuvulala ndi mayankho ochokera kwa dokotala wanu. Awiri a Bonded by the Burn amapezanso kuti ndi kothandiza kusakanikirana ndi masewera olimbitsa thupi ocheperako pakati pa masiku okhudzidwa kwambiri kuti awonjezere kuchita bwino pazochitika zawo. Mwanjira iyi mutha kukhala achangu ndikuchira ndikuwonjezera mphamvu zanu.

Musanayese masewera olimbitsa thupi atsopano, nthawi zonse ndi bwino kukaonana ndi mphunzitsi, mphunzitsi kapena dokotala kuti akupatseni ndondomeko yomwe ingakuthandizireni, koma kufatsa kwa masewera olimbitsa thupi omwe alibe mphamvu zochepa kumawapangitsa kukhala njira yabwino kwa omwe angoyamba kumene kuchita masewera olimbitsa thupi, Carlinsky. ndi Sexton atiuze. M'malo mwake, aliyense atha kupindula ndi dongosolo lolimbitsa thupi la isometric, kuphatikiza omwe amachita masewera olimbitsa thupi pafupipafupi kapena akuyembekeza kupita kuzinthu zamphamvu monga HIIT, kuthamanga kapena nkhonya.

12 Zolimbitsa Thupi Zochepa Zomwe Mungachite Pakhomo

Mwakonzeka kupatsa olowa anu nthawi yopuma? Nawa mayendedwe 12 otsika omwe mungathe kuchita kunyumba ndi zida zochepa chabe. Zochita zolimbitsa thupi - zonse zopangidwa ndi Carlinsky ndi Sexton - zidapangidwa kuti zizipatula minofu yanu ndikutsutsa kupirira kwanu. Yendani m'chizoloŵezichi kawiri (kamodzi mbali iliyonse ya thupi) osapuma pang'ono pakati kuti muzitha kulimbitsa thupi lonse popanda kudumpha kumodzi, kudumpha, kudumpha kapena kudumpha.

Zida Zopangira

Ngati ndinu watsopano pazida izi, zambiri mwazosunthazi zimaphatikizapo zosintha zolimbitsa thupi zomwe zimakhala zabwino kwa oyamba kumene.

1. Exercise Mat
2. Magulu Otsutsa ( kuluka ndi osazungulira )
3. Zoyenda

Zogwirizana: 20 Zolimbitsa Thupi Za Amayi, Kuchokera ku Tricep Dips kupita ku Preacher Curls

1. Wide Stance Plank Walk

Imagwira ntchito yanu pachimake, obliques, quads, mikono ndi kumbuyo.

Gawo 1: Yambani pa thabwa ndi phazi lirilonse pa chowongolera. Kwezani m'chiuno mwanu pang'ono, kotero iwo agwirizane ndi mapewa anu ndikukanikiza kutali ndi pansi mofanana ndi manja anu. Sungani mapewa anu mozungulira nthawi yonse yochita masewera olimbitsa thupi.

Gawo 2: Kanikizani zowongolera padera ndikulekanitsa mapazi anu mpaka atalikirapo kuposa m'lifupi mwake. Phatikizani pachimake ndi ma quads kuti mukhale ndi miyendo yowongoka panthawi yonse yolimbitsa thupi.

Gawo 3: Popanda kugwedeza m'chiuno mwanu, sankhani phazi lanu lakumanja kuchokera pa glider ndikuliponda kuti likumane ndi kumanzere. Gwirani kwa masekondi 1 mpaka 2 ndikusinthira ku chowongolera china, ndikukweza phazi lanu lakumanzere kuti mukakumane ndi dzanja lanu lamanja. Pitirizani kuyenda uku kwa 30 - 45 masekondi.

* Kusintha: Chotsani zowongolera ndipo ikani mapazi anu molunjika pansi kuti mukhale okhazikika.

2. Munthu Wothamanga

Imagwira ntchito yanu pachimake, obliques, quads, glutes, mikono ndi kumbuyo.

Gawo 1: Yambirani mopanda thabwa phazi lanu lakumanzere pa chowongolera. ⁣ Ndi mwendo wanu wakumanja ukusunthika pansi, kokerani ntchafu yanu yakumanja mmwamba ndikulowera pachifuwa chanu. Ikani mapewa anu pamwamba pa manja anu ndipo sungani m'chiuno mwanu mzere ndi mapewa anu.

Gawo 2: Pindani mwendo wanu wakumanzere womwe uli pa glider ndikukokera ntchafu yanu kutsogolo, ndikugwedeza phazi lanu pansi, pamene mukukweza mwendo wanu wakumanja kumbuyo. Kuti musinthe mayendedwe, pindani ndikukokera ntchafu yanu yakumanja kupita pachifuwa chanu pamene mukulowetsa mwendo wanu wakumanzere kuti mubwerere pomwe mudayambira.

Gawo 3: Pitirizani kuyenda uku kwa 45 - 60 masekondi. Sinthani mbali ndikubwereza.

*Kusintha: Ikani mapazi onse pa chowongolera chimodzi ndikuchikoka ndikuchikankhira pang'onopang'ono pogwiritsa ntchito miyendo yonse.

3. Okwera Mapiri Okwera

Imagwira ntchito yanu quads, pachimake, mikono ndi kumbuyo.

Gawo 1: Yambani pa thabwa ndi phazi lirilonse pa chowongolera. Ikani mapewa anu pamwamba pa manja anu ndipo chiuno chanu chigwirizane ndi mapewa anu.

Gawo 2: Kokani mwendo umodzi pachifuwa chanu pamene mukukankhira wina kumbuyo kuti mupange kukangana pakati pa glider ndi pansi. Pitirizani kuyenda uku kwa 15 - 30 masekondi.

* Zosintha: Itsani zowongolera ndikukwera mapiri nthawi zonse.

4. Ma Banded Kick Backs

Imagwira ntchito yanu quads, glutes, hamstrings, pachimake ndi kumbuyo.

Gawo 1: Lembani gulu lozungulira kutsogolo kwa bondo lanu lakumanja ndi phazi lanu lakumanzere. Yambani pagawo la squat ndi phazi lanu lakumanja kutsogolo ndi lakumanzere kumbuyo.

Gawo 2: Pindani mwendo wanu wakumanja ndikutsitsa pansi, ndikubweretsa ntchafu yanu molingana ndi pansi. Yang'anani kutsogolo kuti mugwirizane ndi ntchafu yanu yakumanja ndikuyika bondo lanu lakumanja pa bondo lanu kuti musavulale.

Gawo 3: Ndi mphamvu pa bandi, bwezerani phazi lanu lakumanzere kuti muwongole bondo lanu lakumanzere. Gwirani kugunda. Ndi ulamuliro, pindani bondo lanu ndikuyendetsa phazi lanu lakumanzere kuti mubwerere kumalo oyambira. Pitirizani kuyenda uku kwa 45 - 60 masekondi. Sinthani mbali ndikubwereza.

*Kusintha: Dumphani gulu lozungulira kapena gwiritsani ntchito mphamvu yopepuka.

5. Deadlift Reverse Lunge ndi Row

Zimagwira ntchito zanu , quads, hamstrings, pachimake ndi kumbuyo.

Gawo 1: Lembani gulu lozungulira pansi pa phazi lanu lakumanja mutagwira mbali ina ndi dzanja lanu lamanzere. Yambani mobwerera kumbuyo ndi phazi lanu lakumanja kutsogolo, phazi lakumanzere kumbuyo ndi mapewa molunjika m'chiuno mwanu. Ikani bondo lanu lakumanja pa bondo lanu ndi bondo lakumbuyo pansi pa chiuno chanu. Kokani nthiti zanu mkati ndi pansi kuti mugwirizanitse pachimake kwinaku mutambasula dzanja lanu lakumanja kumbali kuti muthandizire kukhala bwino.

Gawo 2: Ndi msana wanu wautali, bweretsani mkono wanu wakumanzere kumbuyo kwa mzere wa mkono umodzi pamene mukugwedeza bondo lanu lakumanzere pansi. Ndi chiwongolero, masulani mkono wanu wakumanzere, tambani torso kutsogolo ndikudutsa chidendene chanu chakumanja kuti mukweze mwendo wakumanzere ndikubwerera pansi. Pang'onopang'ono tsitsani mwendo wanu wakumanzere kubwerera pomwe mukuyambira.

Gawo 3: Pitirizani kuyenda uku kwa 60 - 90 masekondi. Sinthani mbali ndikubwereza.

*Kusintha: Dumphani gulu lozungulira kapena gwiritsani ntchito mphamvu yopepuka.

6. Banded Glider Lunge

Imagwira ntchito yanu quads, glutes, hamstrings, biceps, mapewa, pakati ndi kumbuyo minofu.

Gawo 1: Lembani gulu lalitali lokana pansi pa phazi lanu lakumanja. Gwirani nsonga za gululo m'dzanja lililonse ndikuweramitsa manja anu mofika ma degree 90 manja anu ayang'ana mkati. Kwezani mpira wa phazi lanu lakumanzere pa chowongolera ndikukanikiza kumbuyo kuti mutsike pansi ndi phazi lakumanja kutsogolo. Lembani torso yanu patsogolo pang'ono kuti kulemera kwanu kukhale pantchafu yanu yakumanja.

Gawo 2: Panthawi imodzimodziyo, kanikizani chidendene chanu chakumanja ndi mpira wakumanzere wa phazi (pa glider) kukuthandizani kuyimirira ndikuwongola mwendo wanu wakumanja.

Gawo 3: Kokani pamaguluwo pamene mukupinda mwendo wanu wakumanja ndikukankhira glider kumbuyo. Pitirizani kuyenda pang'onopang'ono kwa 60 - 90 masekondi. Sinthani mbali ndikubwereza.

*Kusintha: Gwiritsani ntchito gulu lopepuka lamphamvu.

7. Banded Glider Kick

Imagwira ntchito yanu quads, glutes, hamstrings, biceps, mapewa, pakati ndi kumbuyo minofu.

Gawo 1: Lembani gulu lalitali lokana pansi pa phazi lanu lakumanja. Gwirani nsonga za gululo m'dzanja lililonse ndipo pindani manja anu mofika madigiri 90 manja anu ayang'ane mkati. Kokani mpira wa phazi lanu lakumanzere pa glider ndikutsitsa pansi ndi phazi lakumanja kutsogolo. Lembani torso yanu patsogolo pang'ono kuti kulemera kwanu kukhale pantchafu yanu yakumanja.

Gawo 2: Kumangirira mwendo wanu wakumanja ndi torso, kukoka phazi lanu lakumanzere pang'onopang'ono pamene mukupotoza nkhonya zanu molunjika pa mapewa anu, kufinya biceps ndi kusunga zigono zanu pafupi ndi thupi lanu.

Gawo 3: Tsitsani manja mowongolera pamene mukukankhira chowongolera kumbuyo ndikukulitsa mwendo wanu wakumanzere. Pitirizani kuyenda pang'onopang'ono kwa 60 - 90 masekondi. Sinthani mbali ndikubwereza.

*Kusintha: Gwiritsani ntchito gulu lopepuka lamphamvu.

8. Criss-Cross Tricep Extension

Imagwira ntchito yanu pachimake, obliques, triceps, mapewa, kumbuyo, ntchafu zamkati ndi quads.

Gawo 1: Lumikizani gulu lozungulira m'manja mwanu ndikuyamba moyika thabwa ndi mapazi onse paziwombankhanga zosiyana.

Gawo 2: Dulani mwendo wanu wakumanja kutsogolo kwanu kumanzere ndikutembenuza chiuno chanu chakumanzere motseguka mpaka atapanikizana. Tulutsani mapazi anu kuti mawondo anu asakhudze. Pindani m'mphepete mwa phazi lanu lakumanja ndikusindikiza chidendene chanu chakumanzere mu glider. Finyani ntchafu zanu zamkati ndikukokera mchira wanu pansi kuti mugwire pakati.

Gawo 3: Kusunga malowa, gwirani gululo pansi ndi dzanja lanu lamanja ndikugwira mbali ina ndi kumanzere kwanu. Gwirani mkono wanu wakumanja molunjika ku thupi lanu ndiyeno tambasulani dzanja lanu lakumanzere kuti mutambasule bandiyo. Pewani chigongono chanu ndikubweretsanso mkono wanu kumbuyo kuti mubwerere pomwe munayambira. Pitirizani ndi kuyenda uku kwa 45 - 60 masekondi. Sinthani mbali ndikubwereza.

* Kusintha: Gwirani mawondo anu pa chowongolera, tembenuzani mapazi anu kumbuyo kwa glutes ndikuchita mogwada mopindika.

9. Mbali Plank Pike

Imagwira ntchito yanu pachimake, obliques, mikono, kumbuyo, ntchafu zamkati ndi quads.

Gawo 1: Yambani pamalo athabwa ndi chowongolera chimodzi. Ikani mbali ya phazi lanu lakumanja pa glider ndikuyika kumanzere pamwamba. Kusunga matako anu molingana ndi mapewa anu, kanikizani mofanana m'manja mwanu ndikupotoza m'chiuno mwanu kumanzere pamene mapewa anu amakhalabe ofanana. Kokani mchira wanu ku zidendene zanu ndikukweza chiuno chakumanja chakumanja ku nthiti yanu kuti mukhazikike kumbuyo kwanu.

Gawo 2: Kumangirira m'mphepete mwa phazi lanu lakumanja ku glider, kwezani chiuno chanu mmwamba ndikukokera nthiti zanu pamene mukupinda chifuwa chanu ku ntchafu zanu.

Gawo 3: Pang'onopang'ono tsitsani m'chiuno mwanu pansi mpaka agwirizane ndi chifuwa chanu pamene mukuzungulira chiuno chanu chakumtunda ndikutsegula m'chiuno mwako kumanja kwa nthiti yanu. Pitirizani kuyenda uku kwa 45 - 60 masekondi. Sinthani mbali ndikubwereza.

10. Chimbalangondo Chopotoka

Imagwira ntchito yanu pachimake , obliques, mikono, kumbuyo, ntchafu zamkati ndi quads.

Gawo 1: Yambani pamalo a thabwa ndikuyika mapazi onse awiri pa chowongolera chimodzi. Nyamula phazi lako lamanja ndikuwoloka kutsogolo kwako kumanzere. Lumikizani zala zanu za pinkie ndikupsompsona akakolo anu pamodzi. Sakanizani m'chiuno, mawondo ndi zala zanu madigiri 45 kumanzere.

Gawo 2: Sungani m'chiuno mwanu mzere ndi mapewa anu, kanikizani mofanana m'manja mwanu ndikugwira malo opotoka pamene mukusunga mapewa anu. Phimbani mawondo anu ndikukokera ntchafu zanu molunjika pachigongono chakumanzere.

Gawo 3: Imani mawondo anu atangokhala m'chiuno mwanu ndikuyamba kukanikiza pang'onopang'ono chowongoleracho. Pamene mukuwongola miyendo yanu, sungani m'chiuno mwanu mokhotakhota ndikukokera mchira wanu pansi ku zidendene zanu. Pitirizani kuyenda uku kwa 45 - 60 masekondi. Sinthani mbali ndikubwereza.

11. Kuthamanga kwa Tricep Dips

Imagwira ntchito pachimake chanu , triceps, mapewa, kumbuyo, ntchafu zamkati ndi quads.

Gawo 1: Yambani pa thabwa ndi mapazi anu pamodzi pa chowongolera chimodzi. Sungani mapewa anu molunjika pamanja ndi m'chiuno molingana ndi chifuwa chanu. Gwirizanitsani ma quads anu pokoka ntchafu zanu mmwamba ndikujambula ntchafu zanu zamkati kuti mutalikitse mchira wanu kumunsi ku zidendene zanu. Gwirani manja anu ndikuyika manja anu kutali ndi pansi.

Gawo 2: Pang'onopang'ono tambani mapewa anu ndikuyamba kuyandama mapewa anu kumbuyo kwa manja anu pamene mukukankhira glider kutali ndi thupi lanu. Pewani zigongono zanu kuti pang'onopang'ono mutsitse manja anu pansi.

Gawo 3: Mikono yanu ikatera, tambani mwachangu zigongono zanu kutsogolo ndikuyenda mpaka pomwe thabwa lokwera limayambira. Pitirizani kuyenda uku kwa 45 - 60 masekondi.

* Kusintha: Ikani mawondo anu pamodzi pa chowongolera ndikuchita izi mogwada ndi thabwa.

12. Kukwawa Asilikali

Imagwira ntchito yanu pachimake, mikono, kumbuyo, ntchafu zamkati ndi quads.

Gawo 1: Yambani pa thabwa lakutsogolo ndi mapazi anu pamodzi pa chowongolera chimodzi. Sungani mapewa anu molunjika pamanja ndi m'chiuno molingana ndi chifuwa chanu. Kokani ntchafu zanu mmwamba ndikukankhira mchira wanu pansi ku zidendene zanu kuti mugwirizane ndi quads ndi pachimake.

Gawo 2: Sungani m'chiuno mwanu, tambani zigongono zanu kutsogolo ndi kumbuyo pamphasa. Pitirizani kuyenda uku kwa 15 - 30 masekondi.

* Kusintha: Ikani mawondo anu pamodzi pa chowongolera ndikuchita izi mogwada ndi thabwa.

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