Zolimbitsa Thupi 15 Zolimbitsa Thupi Zomwe Zimawotcha Gulu Lililonse Lalikulu Laminofu (Kuphatikiza Ma Cardio, Zongosangalatsa)

Mayina Abwino Kwa Ana

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Nditumizireni Imelo Onetsani Patsamba

Mipira yokhazikika: Mumawadziwa, mudawagwiritsa ntchito, mwina muli ndi fumbi lotolera m'chipinda chanu chapansi pompano. Ndipo ngakhale tikutsimikiza kuti mwadziwa luso la mpira wokhazikika, pali zambiri zomwe mpira wam'mphepete mwa nyanja ungathe kuchita. Ikhoza kumveketsa wanu mikono ? Inde. Chotsani wanu pachimake ? Duh. Ziwotchani izo nyundo ? Inu mukudziwa izo. Rev mmwamba cardio ? Mwamtheradi. Ndi chidziwitso chochepa, masewera olimbitsa thupi a mpira amatha kusokoneza gulu lirilonse lalikulu la minofu (pamene mukuwongolera bwino, kugwirizanitsa, mphamvu zapakati, kusinthasintha ndi kaimidwe).

Kuphatikizira mpira wokhazikika pakulimbitsa thupi kwanu kudzakuvutani kugwiritsa ntchito minofu yomwe simungagwiritse ntchito, Morgan Kline , woyambitsa nawo ndi COO wa Burn Boot Camp imatiuza, monga matumbo anu odutsa, minofu yakuzama yapakati yomwe imadziwika kuti ndi yovuta kulunjika, pansi pa chiuno ndi ma extensor otsika kumbuyo. Kugwiritsa ntchito minofu imeneyi kumathandizira kukhazikika kwanu komanso kukhazikika kwinaku mukukulitsa luso lanu lonse lolimbitsa thupi. Ndipo ngakhale dzina lake limapereka chithandizo osati mphamvu, kafukufuku amasonyeza kuti zolimbitsa thupi zomwe zimachitika pa mpira wokhazikika ndizothandiza kwambiri kuposa zomwe zimachitika pansi. Kuti muchite masewera olimbitsa thupi ndi mpira wokhazikika, muyenera kuchitapo kanthu ndikudzipatula minofu yambiri yomwe siigwiritsidwe ntchito pochita masewera olimbitsa thupi. Chifukwa chake mukamayang'ana kwambiri kusefa ma biceps okongolawo, ma deltoid anu akumbuyo akugwiranso ntchito nthawi yowonjezera.

Momwe Mungasankhire Mpira Wokhazikika Woyenera Kukula

Tsopano, musanapite kukagwira mpopewo, mufuna kuonetsetsa kuti muli ndi kukula koyenera kwa mpira. Kuti muchite izi, muyenera kudziwa kutalika kwanu. Ngati ndinu 5'5 kapena wamfupi, gwiritsitsani mpira wa 55 cm. Ngati ndinu 5'6 kapena wamtali, fikirani mpira wa 65 cm. Ngati muli pa 6'0 (... overachiever), mpira wa 75 cm ndi njira yopitira. Musanayambe, onetsetsani kuti mpira wanu uli ndi mpweya wokwanira, Kline akulangiza. Iyenera kukhala yolimba pokhudza koma osati yochuluka. Ngati mwangoyamba kumene kugwiritsa ntchito mpira, pezani malire anu ndikuyamba pang'onopang'ono - chifukwa palibenso chochititsa manyazi kuposa kugudubuza pamapewa anu. Pezani malo ambiri kuti musunthe mpirawo mozungulira kuti mukhale omasuka nawo. Musadumphire muzochitika zovuta. Yang'anani pakupeza bwino musanayese mayendedwe achiwiri. Kukhala pa mpira ndi kusuntha m'chiuno mwako ndi njira yabwino yopezera mabere anu. Mukakhala otetezeka, ndi nthawi yopuma thukuta.

Yambani ndi chizolowezi cholimbitsa masitepe 15 ichi chagawika m'magulu anayi: thupi lakumunsi, thupi lakumtunda, pakati ndi cardio (kuwonjezera kugunda kwa mtima ndikutulutsa minofuyo). Malizitsani kubwereza 6 mpaka 14 pakuchita masewera olimbitsa thupi aliwonse, kutengera momwe mulili olimba. Kenako gwirani paketi ya ayezi ndi Advil chifukwa tikukutsimikizirani kuti mudzamva mawa.

Woyamba: otsika obwereza (6 kapena kuchepera)
Zapakati: obwereza (8-12)
Zapamwamba: maulendo apamwamba (14+)

Zipangizo ZOTHANDIZA:

1. Mpira Wokhazikika (njira zina pansipa!)
2. Exercise Mat
3. Seti ya Dumbbell

Zogwirizana: 8-Step Resistance Band Workout Routine Mutha Kuchita Zambiri Kulikonse

THUPI LAPANSI

1. Kukhazikika Mpira Hamstring Curl

Gawo 1: Gona chagada ndi manja anu m'mbali, manja akuyang'ana pansi. Phimbani mawondo anu ndikuyika mapazi anu pa mpira wokhazikika wotalikirana ndi chiuno.

Gawo 2: Finyani glutes ndi hamstrings kuti mukweze m'chiuno mwanu pansi mpaka thupi lanu lipange mzere wolunjika kuchokera pamapewa mpaka mawondo anu. Gwirani pakati panu, tambasulani miyendo yanu molunjika, ndikugudubuza mpira kutali ndi inu. Phimbani mawondo anu kuti mubwererenso mpirawo, nthawi zonse mukukweza m'chiuno mwanu momwe mungathere. Tsitsani m'chiuno mwanu kubwerera pansi ndikubwereza.

2. Kukhazikika Mpira Limodzi Leg Glute Kwezani

* Imagwira ma glutes anu, hamstrings, quads ndi core.

Gawo 1: Gona chagada ndi manja anu m'mbali, manja akuyang'ana pansi. Phimbani mawondo anu ndikuyika phazi limodzi pamwamba pa mpira wokhazikika. Tumizani mwendo winawo molunjika kumwamba.

Gawo 2: Kufinya glute ndi hamstring, kanikizani mpirawo kuti mukweze chiuno chanu pansi, ndikutumiza mwendo wanu wowongoka mmwamba. M'munsi mmbuyo pansi ndikubwereza mbali ina.

3. Kukhazikika Mpira Hamstring Floor Tap

* Imagwira ntchito zolimbitsa thupi zanu, ma hamstrings, ma flexer m'chiuno ndi pachimake.

Gawo 1: Gona chagada ndi manja anu m'mbali, manja akuyang'ana pansi. Miyendo yanu yotambasulidwa molunjika, ikani zidendene zanu pamwamba pa mpira ndikufinya glutes ndi hamstrings kuti mukweze chiuno chanu pansi.

Gawo 2: Phatikizani pang'onopang'ono mwendo wanu wakumanzere kumbali ndikugunda chidendene chanu pansi. Bweretsani pamalo oyambira pa mpira ndikusintha mbali, ndikugwedeza mwendo wanu wakumanja kumbali kuti mugwire chidendene chanu pansi. Gwirani manja anu, miyendo ndi pachimake kuti thupi lanu lonse likhale bata momwe mungathere.

4. Kukhazikika Mpira Squat

* Imagwira ma quads anu, glutes, hamstrings, ma flexor a m'chiuno ndi pachimake.

Gawo 1: Ikani mpira wokhazikika pakhoma, ndikuugwedeza kumbuyo kwanu (payenera kukhala zovuta apa). Mapazi anu ndi otalikirapo pang'ono kusiyana ndi m'lifupi mwake, tsitsani pansi mpaka mu squat.

Gawo 2: Mpirawo udzagubuduza ndi inu, kukupatsani bata, choncho squat pansi motsika momwe mungathere kuti muwonjezere kusuntha. Kanikizani zidendene zanu kuti mubwerere pamalo oyambira, gwirani mwamphamvu ma glutes anu mumayendedwe onse.

THUPI LAPANSI

5. Kukhazikika Mpira Mlaliki Curls

Gawo 1: Yambani pamaondo anu, ndikuyika mpira wokhazikika pansi pamaso panu. Tsatirani kutsogolo, ndikuyika chifuwa chanu ndi mimba yanu bwino pa mpira. Fikirani pansi ndikugwira ma dumbbells awiri.

Gawo 2: Mikono yanu yowongoka ndipo zikhato zikuyang'ana kunja, kanikizani zigongono zanu mu mpira ndikupiringiza zolemerazo molunjika pamapewa anu. Imani pang'ono kumtunda ndikutsitsa mmbuyo mpaka manja anu atawongoka kwathunthu.

6. Kukhazikika Mpira Chest Press Locomotive

* Imagwira ntchito yanu mapewa, triceps, pecs ndi pachimake.

Gawo 1: Gwirani dumbbell m'dzanja lililonse ndi mapazi anu pansi, ikani msana wanu pa mpira, ndikuwuyika pakati pa mapewa anu. Kupinda manja anu ndi zigono zanu motambasula kumabweretsa zolemera zonse kuti zigwirizane ndi mapewa anu.

Gawo 2: Dinani pachifuwa chanu kuti mukweze dzanja lanu lamanja mpaka litawongoka, ndikulisunga molingana ndi phewa lanu. Bwezerani pansi mwachangu ndikusintha, ndikutumiza mkono wanu wakumanzere mmwamba. Bwerezani kayendetsedwe kameneka mofulumira koma mofulumira kuti mupitirize kugwirizanitsa minofu ndikuwotcha pachifuwa.

7. Kukhazikika Mpira Atakhala Paphewa Press

* Imagwira mapewa anu, deltoids, pecs ndi pachimake.

Gawo 1: Pezani malo omasuka pa mpira wokhazikika, mutagwira dumbbell m'dzanja lililonse. Bweretsani kulemera kwake ndi kutuluka mpaka zigongono zanu zili pamtunda wa 90-degree.

Gawo 2: Gwirizanitsani pakati panu, kanikizani manja onse awiri mmwamba mpaka atawongoka ndiyeno pang'onopang'ono muwabwezere pomwe mukuyambira.

8. Kukhazikika Mpira Kankhani Mmwamba

* Chenjezo lazovuta! Kusuntha uku ndi sitepe yochokera ku kukankhira kwanu komweko, chifukwa chake yendani pang'onopang'ono ndikungobwerezanso zambiri momwe mungathere ndi mawonekedwe abwino. Imagwira ma triceps, pecs, mapewa, kumbuyo, quads ndi core.

Gawo 1: Yambani pokankhira-mmwamba ndi mpira wokhazikika pafupi ndi mapazi anu. Ikani nsonga za mapazi anu pa mpira ndikusintha momwe mukufunikira kuti thupi lanu likhale lolunjika.

Gawo 2: Kusunga zigongono zanu pafupi ndi chifuwa chanu, masulani thupi lanu lakumtunda ndikubwerera m'mwamba potsatira kachitidwe kamene kamakankha. Tengani pang'onopang'ono ndikuyang'ana pakupeza chifuwa chanu pafupi ndi pansi momwe mungathere.

KORE

9. Kukhazikika Mpira Pike

Gawo 1: Yambani pokankhira-mmwamba ndi mpira wokhazikika pafupi ndi mapazi anu. Ikani nsonga za mapazi anu pa mpira ndikusintha momwe mukufunikira kuti thupi lanu likhale lolunjika.

Gawo 2: Phatikizani pachimake chanu kuti mukweze m'chiuno mwanu mumlengalenga ndikugudubuza mpirawo molunjika pakati panu. Bweretsani mmbuyo mpaka mutabwerera kumalo oyambira ndikubwereza.

10. Mpira Wokhazikika V-Up

* Imagwira ntchito pa rectus abdominis ndi mimba yodutsa.

Gawo 1: Yambani pamsana wanu ndi mpira wokhazikika womwe umayikidwa pakati pa mapazi anu. Finyani mpirawo ndikukweza mapazi anu mmwamba, nthawi yomweyo mukugwedeza ndi manja anu kutsogolo.

Gawo 2: Gwirani mpirawo ndi manja anu ndikutsitsa pang'onopang'ono miyendo ndi manja anu pansi mpaka mpirawo ukhudza pansi kumbuyo kwa mutu wanu. Bwerezerani kusuntha komweku, kusintha malo a mpira pakati pa mapazi anu ndi manja anu nthawi iliyonse pogwiritsa ntchito kayendetsedwe ka pang'onopang'ono, koyendetsedwa.

11. Mpira Wokhazikika Pa Kutulutsa

* Imagwira ntchito pa rectus abdominis, obliques ndi kumbuyo kwanu.

Gawo 1: Yambani pa mawondo anu ndi mpira wokhazikika patsogolo panu. Gwirani manja anu pamodzi ndikubzala manja anu mwamphamvu mu mpira wokhazikika.

Gawo 2: Pang'onopang'ono kanikizani manja anu kunja, ndikugudubuza mpirawo mpaka zigongono zanu zigwirizane ndi akachisi anu pamene mukutsitsa ndikutalikitsa torso yanu. Phatikizani pachimake chanu kuti muthandizire kubweza mpirawo kuti ubwerere pomwe unayambira.

12. Kukhazikika Mpira Njinga

* Imagwira ntchito ku rectus abdominis, transverse abdominis, obliques ndi quads.

Gawo 1: Yambani pamsana wanu ndi mpira wokhazikika womwe umayikidwa bwino pakati pa mapazi anu. Kwezani miyendo yanu ndikuweramitsa mawondo anu mpaka atafika pamtunda wa digirii 90. Phatikizani zala zanu ndikuyika manja anu kumbuyo kwa khosi lanu.

Gawo 2: Kulimbana ndi mpirawo, bweretsani bondo lanu lakumanja pang'onopang'ono ndikugwedeza chigongono chanu chakumanzere kuti mukumane nacho. Tsekani mmbuyo mpaka pamalo oyambira kuti mukhazikitsenso ndikubwereza mbali inayo.

13. Kukhazikika Mpira Kusonkhezera Mphika

* Imagwira ntchito mu rectus abdominis, obliques ndi minofu yokhazikika ya msana.

Gawo 1: Yambani pa mawondo anu ndi mpira wokhazikika patsogolo panu. Gwirani manja anu pamodzi ndikubzala manja anu mwamphamvu mu mpira wokhazikika kuti thupi lanu likhale mu mzere wozungulira.

Gawo 2: Kukankhira zigongono zanu mu mpira, yambani kusuntha mpirawo pang'onopang'ono molunjika, ngati kuti mukuyambitsa mphika. Bwerezani mayendedwe omwewo motsatana ndi nthawi kuti mugunde mbali zonse zamimba zanu.

CARDIO

14. Kukhazikika Mpira Okwera Mapiri

Gawo 1: Ikani manja onse kumbali zonse za mpira wokhazikika patsogolo panu. Kwezani mapazi anu kumbuyo kwanu, kotero mukutsamira pa mpira pamalo okwera kwambiri ndi pachimake chanu.

Gawo 2: Bweretsani bondo lanu lakumanja ku mpira momwe mungathere. Sinthani miyendo mwachangu, kukokera bondo lanu lakumanzere ndikutumiza phazi lanu lakumanja kumbuyo. Kusunga matako anu pansi ndi m'chiuno ngakhale kuthamangitsa mawondo anu mkati ndi kunja, pamene mukusunga bwino pa mpira wokhazikika.

15. Kukhazikika Mpira Sprinters

*Iyi ndi njira yabwino yopangira kugunda kwa mtima wanu (makamaka m'malo ang'onoang'ono).

Gawo 1: Poyimirira ndi mapazi anu motalikirana m'chiuno-m'lifupi, gwirani mpira wokhazikika ndikuwugwira kutsogolo kwa chifuwa chanu ndi manja anu molunjika.

Gawo 2: Kwezani bondo lanu lakumanzere kupita ku mpira. Chepetsani mwachangu ndikusintha, kubweretsa bondo lanu lakumanja kupita ku mpira. Pitirizani kusuntha uku mofulumira, kusinthasintha miyendo yanu pamene mukusunga mawonekedwe. Muyenera kuyenda mothamanga kwambiri ngati mukuthamanga.

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