20 ZOLIMBITSA THUPI ZA AMAYI

Ngati muli ngati ife, Google Michelle Obama mumagwiritsa ntchito zida kamodzi pamwezi. Ndipo ngakhale mungaganize kuti kutanthauzira kwamtundu wotere kumafunikira mphunzitsi kapena membala wa masewera olimbitsa thupi, tili pano kuti tikuuzeni mwanjira ina: Mutha kusema manja amphamvu komanso achigololo kunyumba pogwiritsa ntchito kuphatikiza ma dumbbells opepuka ndi kulemera kwa thupi lanu.

Kuti atithandize ndi ntchitoyi, tidatembenukira kwa mphunzitsi wolimbitsa thupi komanso woyambitsa wa Xtend Barre , Andrea Rogers ( amene Instagram ndi chinthu cholimbikitsa kukongola ). Pogwiritsa ntchito mbiri yake mu kuvina, Pilates ndi barre, Rogers adapanga magawo atatu odzaza ndi masewera olimbitsa thupi omwe amawunikira azimayi omwe amakupangitsani kuti ma biceps, ma triceps, pecs ndi mapewa anu azimva kutentha mwachangu. Yambani ndi kuyimirira kwa mikono kuti mutenthetse mapewa amenewo. Kenako, sunthirani mndandanda wa zokankhira zoyimirira kuti muwotse pachifuwa chanu. Kenako, yendani pamndandanda wa mikono pansi kuti muyatse ma triceps anu ndi pachimake. Pomaliza, gwirani ma dumbbells ndikuyesa dzanja lanu pamasewera asanu ndi atatu otsala a mikono omwe amapikisana ndi Akazi a O (ndikuwoneka bwino kwambiri pa tank top).

Zogwirizana: Masitepe 10, Opanda Zida Kuti Muwotche Thupi Lonse

Zochita zolimbitsa manja

Pazochita zotsatirazi, yambani mutayimirira, mapazi anu atatalikirana m'chiuno, mawondo amapindika pang'ono komanso pachimake. Kuti awonjezere mndandandawu, a Rogers akuwonetsa kuti azichita izi ndikusiya zogula. Chitini cha supu m'dzanja lililonse chingathe kutenga mayendedwe ang'onoang'ono, ophwekawa mpaka mulingo watsopano.

masewera olimbitsa thupi kwa amayi akugwedeza mikono

Mckenzie Cordell

1. Mikono ya Waltzing

Imagwira ma biceps anu, triceps ndi mapewa.

* Gwiritsani ntchito kukana kwanu kuti mugwirizanitse minofu yanu ndikupitilira zala zanu.

Gawo 1: Kwezani manja anu cham'mwamba pamwamba pachisanu (ndiko kumveka kwa ballet kwa zikhatho zomwe zikuyang'anizana ndi zigongono zopindika pang'ono, ngati oval).

Gawo 2: Tsegulani manja anu mu V mapangidwe pamwamba, kukanikiza kunja kumbuyo kwa manja anu. Bwererani ku chiyambi.

Gawo 3: Yendani m'magulu awiri a reps khumi.

masewera olimbitsa thupi a akazi v press

Mckenzie Cordell

2. V Press

Imagwira ma triceps, deltoids, lats ndi mapewa.

Gawo 1: Kwezani manja anu pamwamba pa V mapangidwe. Sinthani njira ya manja anu kuti manja anu ayang'ane kunja.

Gawo 2: Yendani ngati mukukankhira makoma awiri.

Gawo 3: Yendani m'magulu awiri a reps khumi.

kulimbitsa thupi kwa mkono kwa amayi ozungulira mikono

Mckenzie Cordell

3. Zozungulira Zamkono

Imagwira mapewa anu, misampha, biceps ndi triceps.

Gawo 1: Kwezani manja anu molunjika kumbali yanu ndi manja anu akuyang'ana mmwamba.

Gawo 2: Gwirani mozungulira manja anu kutsogolo kwa magulu awiri a khumi.

Gawo 3: Bweretsani bwalo kukhala magawo awiri a khumi.

kulimbitsa thupi kwa akazi kwa theka la mkono

Mckenzie Cordell

4. Theka la Arm Circles

Imagwira ma biceps, triceps, mapewa ndi ma deltoids.

Gawo 1: Kwezani manja anu molunjika kumbali yanu ndi manja anu akuyang'ana mmwamba.

Gawo 2: Kwezani manja anu mmwamba ndi pansi, kutembenuzira manja anu pansi pamene mukukweza, ngati kuti mukujambula theka la bwalo ndi mkono wanu wonse.

Gawo 3: Yendani m'magulu awiri a reps khumi.

zolimbitsa thupi mkono akazi pinky zonyamula

Mckenzie Cordell

5. Pinkie Amakweza

Imagwira ma triceps, biceps ndi deltoids.

*Pamene minofu yanu ikutopa, mapewa anu amayamba kukwezera m'makutu mwanu. Ngati muwona kuti izi zikuchitika, sinthani kuti mutu wanu utukuke, kuyang'ana kutsogolo ndi mapewa anu azikhala omasuka.

Gawo 1: Kwezani manja anu molunjika kumbali yanu ndi manja anu kumbuyo, pinkies kuyang'ana mmwamba.

Gawo 2: Kwezani manja anu ku denga, kutsogolera ndi zala zanu za pinkie.

Gawo 3: Yendani m'magulu awiri a reps khumi.

Zochita zolimbitsa thupi zoyimirira

Kumanani ndi msuweni wakukankha matabwa omwe amawopsyeza kwambiri. Pazochita zotsatirazi, yambani mwaimirira. Kanikizani manja anu kukhoma, chotchinga kapena kauntala, ndiye imirirani pa zala zanu ndikutsamira kutsogolo mpaka thupi lanu lili pa ngodya ya digirii 45. Tembenuzani manja anu mkati, mpaka zala zanu zikuyang'anizana ndipo mawondo anu akuloza. Miyendo yanu ikhale yowongoka ndipo pachimake pamakhala chinkhoswe.

zolimbitsa thupi mkono akazi lonse chigongono kukankha mmwamba

Mckenzie Cordell

6. Wide Elbow Push-Ups

Imagwira ntchito pachifuwa, mapewa ndi biceps.

Gawo 1: Pamalo omwe tawatchula pamwambapa, kanikizani mpaka mphumi yanu ili pafupi inchi kutali ndi khoma.

Gawo 2: Kanikizani mmbuyo mpaka manja anu awongoka kwathunthu.

Gawo 3: Yendani m'magulu awiri a reps khumi.

masewera olimbitsa thupi amkono kwa amayi omwe ali ndi static push up hold

Mckenzie Cordell

7. Static Push-Up Gwirani

Imagwira ntchito pachifuwa, mapewa ndi biceps.

Gawo 1: Pamalo omwe tawatchula pamwambapa, kanikizani mpaka mphumi yanu ili pafupi inchi kutali ndi khoma.

Gawo 2: Gwirani malowa kwa masekondi khumi.

Gawo 3: Yendani pakuchita izi kakhumi.

masewera olimbitsa thupi amkono kwa akazi wide elbow pushup pulse1

Mckenzie Cordell

8. Wide Elbow Push-Up Pulse

Imagwira ntchito pachifuwa, mapewa ndi biceps.

Gawo 1: Pamalo omwe tawatchula pamwambapa, kanikizani mpaka mphumi yanu ili pakati pa khoma.

Gawo 2: Pogwira izi, pangani ma pulse ang'onoang'ono ndi manja anu, kukanikiza pansi inchi ndikubwezeretsa inchi.

Gawo 3: Yendani m'magulu awiri a reps khumi.

Pazochita zotsatirazi, pezani malo akulu mokwanira kuti mutha kukhazikika bwino pamiyendo inayi. Ngati muli ndi manja okhudzidwa, gwirani a yoga mat kapena kusamukira kumalo okhala ndi kapeti m’nyumba mwanu.

masewera olimbitsa thupi kwa akazi triceps dips

Mckenzie Cordell

9. Tricep Dips

Imagwira ma triceps (duh), chifuwa ndi mapewa okhazikika.

Gawo 1: Yambani pa zinayi zonse ndi chifuwa chanu choyang'ana mmwamba, mikono yowongoka ndi zala ndi zala zikuyang'ana mbali imodzi.

Gawo 2: Kusunga pachimake chanu ndikukweza matako anu, pindani mawondo anu momwe mungathere. Dinani m'manja mwanu kuti mubwerere kumalo oyambira.

Gawo 3 : Yendani pagulu limodzi la khumi pang'onopang'ono (masekondi awiri kuti mutsike, masekondi awiri kuti mukweze m'mwamba).

kulimbitsa thupi kwa akazi kumapazi anayi mpaka pansi galu

Mckenzie Cordell

10. Plank Quadruped to Down Dog

Imagwira ma triceps, mapewa ndi pachimake.

*Yendani pagulu limodzi mwa khumi pang'onopang'ono. Mukamaliza, tsitsani gulu limodzi mwa magawo khumi mwachangu.

Gawo 1: Yambani pa zinayi zonse ndi chifuwa chanu choyang'ana pansi, manja pansi pa mapewa anu. Kwezani zala zanu ndikukweza mawondo anu kuti zipilala zanu ziziyenda pang'ono pamwamba pa nthaka.

Gawo 2: Kwezani matako ndikuwongola miyendo yanu kwa galu woyang'ana pansi.

Gawo 3: Bwererani kumalo oyambira, mawondo anu akukweza.

kulimbitsa thupi kwa mkono kwa amayi opangidwa ndi matabwa anayi ndi kugunda

Mckenzie Cordell

11. Plank Quadruped Gwirani ndi Kugunda

Imagwira ma triceps, mapewa, pachimake, quads ndi ana a ng'ombe.

* Chenjezo lazovuta! Izi zipangitsa kugunda kwa mtima wanu kugunda.

Gawo 1: Yambani pa zinayi zonse ndi chifuwa chanu choyang'ana pansi, manja pansi pa mapewa anu. Kwezani zala zanu ndikukweza mawondo anu kuti zipilala zanu ziziyenda pang'ono pamwamba pa nthaka.

Gawo 2: Pogwira izi, pindani zigongono zanu ndikugunda ngati mukukankha mini.

Gawo 3: Yendani m'magulu awiri a reps khumi.

zolimbitsa thupi mkono akazi zonse thabwa ndi mapewa taps

Mckenzie Cordell

12. Pulango Lonse Lokhala ndi Mapampu Osinthasintha

Imagwira mapewa anu, pamimba zopingasa ndi obliques.

* Phatikizani miyendo yanu ndi pachimake kuti mukhale ndi thabwa loyenera munthawi yonseyi.

Gawo 1: Yambani pa thabwa lathunthu, mikono molunjika pansi pa mapewa anu, miyendo yotambasulira mmbuyo, mapazi otalikirapo pang'ono kuposa mtunda wotalikirana wa chiuno.

Gawo 2: Kwezani dzanja lanu lamanja kuti mugwire phewa lanu lakumanzere. Bwererani pansi.

Gawo 3: Kwezani dzanja lanu lamanzere kuti mugwire phewa lakumanja. Bwererani pansi. Yendani kudutsa pamapewa awa mosinthana ma seti awiri obwereza khumi (zisanu mbali iliyonse).

zolimbitsa thupi mkono akazi dumbbell nyundo curl akanikizire mmwamba

MCKENZIE CORDELL

13. DUMBBELL HAMMER CURL + SHOULDER PRESS COMB

Imagwira ma biceps anu, triceps ndi mapewa.

* Mufunika ma dumbbells za ichi! Gwiritsani ntchito kulemera kulikonse komwe mungakhale nako, koma ngati mwangoyamba kumene kuchita masewerawa yambani ndi 2 - 5 mapaundi.

Gawo 1: Yambani poyimirira ndi mapazi anu m'lifupi m'lifupi ndi manja kumbali yanu, mutagwira dumbbell m'dzanja lililonse. Sinthani manja anu kuti ayang'ane wina ndi mzake ngati kuti mwagwira nyundo.

Gawo 2: Kusunga zigongono zanu pafupi ndi thupi lanu, pindani ma dumbbells mpaka mapewa anu, kuyimitsa pang'ono ndikufinya ma biceps anu. Kenako kanikizani ma dumbbells mmwamba pamutu panu mpaka manja anu ali owongoka.

Gawo 3: Poyenda molamulidwa, tsitsani zolemera mu dongosolo lomwelo ndikubwereza.

mkono zolimbitsa thupi akazi pachifuwa atolankhani

Mckenzie Cordell

14. DUMBBELL CHEST PRESS

Imagwira ma pectoral, deltoids, biceps ndi triceps.

Gawo 1: Gona chagada ndi miyendo yolunjika kapena yopindika pang'ono, mutagwira dumbbell m'dzanja lililonse kumbali ya mapewa anu. Manja anu ayenera kuyang'ana mapazi anu poyambira.

Gawo 2: Kanikizani zolemera pamwamba pa chifuwa chanu, kukulitsa zigono zanu mpaka manja anu ali owongoka. Osapindika msana wako. Phatikizani pachimake chanu kuti msana wanu ukhale pansi.

Gawo 3: Poyang'aniridwa, bweretsani zolemerazo pansi pang'onopang'ono mpaka mutadutsa mapewa anu ndikubwereza.

zolimbitsa thupi mkono akazi dumbbell mzere

Mckenzie Cordell

15. MIzera YOPITIKA

Imagwira ma lats anu, misampha, ma rhomboid (kumtunda kumbuyo) ndi ma rotator cuffs.

Gawo 1: Yambani poyimirira ndi mapazi anu motalikirana ndi mapewa, mutagwira dumbbell m'dzanja lililonse. Mawondo anu akupindika pang'ono ndipo msana wanu ukuwongoka, tambani kutsogolo m'chiuno mpaka torso yanu ikuyang'ana pansi.

Gawo 2: Kwezerani zigongono zanu mmwamba ndikubwerera kumbuyo kwa thupi lanu mpaka zolemera zitatha, kapena kudutsa pang'ono, torso yanu. Gwirani mapewa anu pamwamba, ngati mukuyesera kufinya china chake pakati pawo.

Gawo 3: Mukuyenda molamulidwa, tsitsani pang'onopang'ono zolemera kubwerera kumalo oyambira ndikubwereza.

masewera olimbitsa thupi kwa akazi triceps kickbacks

Mckenzie Cordell

16. WOPINDUTSA Mzere + TRICEP KICKBACK

Imagwira ma lats anu, misampha, ma rhomboid (kumtunda kumbuyo), ma cuffs ozungulira ndi ma triceps.

Gawo 2: Pindani mikono yanu ku ngodya ya digirii 90 ndi zigono zanu pafupi ndi thupi lanu. Kwezani ma dumbbells m'mwamba ndi kumbuyo, ndikumangirira pazigongono, pamene mukuwongola manja anu ndikukweza, ndikuchita katatu.

Gawo 3: Poyenda molamulidwa, tsitsani zolemera mu dongosolo lomwelo ndikubwereza.

kulimbitsa thupi kwa ma curls azimayi olalikira

BURN BOOT CAMP/SOFIA KRAUSHAAR

17. ZINTHU ZOKHALA MPIRA OLALIKIRA

Imagwira ma biceps anu ndi brachialis.

*Mufunika a mpira wokhazikika za ichi! Onetsetsani kuti muli ndi mpira wakukula koyenera pamanja. Ngati ndinu 5'5 kapena wamfupi, gwiritsitsani mpira wa 55 cm. Ngati ndinu 5'6 kapena wamtali, fikirani mpira wa 65 cm. Ngati mwadutsa 6'0, mpira wa 75 cm ndi njira yopitira.

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.

kulimbitsa thupi kwa ma locomotives azimayi

BURN BOOT CAMP/SOFIA KRAUSHAAR

18. STABILITY BALL CHEST PRESS LOCOMOTIVE

Imagwira mapewa anu, 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.

masewera olimbitsa thupi a akazi pamapewa osindikizira

BURN BOOT CAMP/SOFIA KRAUSHAAR

19. KUKHALA MPIRA WAKUKHALA MAPHEWA AKANANI

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.

kulimbitsa manja kwa akazi kukankhira mmwamba

BURN BOOT CAMP/SOFIA KRAUSHAAR

20. STABILITY BALL PUSH-UP

Imagwira ma triceps, pecs, mapewa, kumbuyo, quads ndi core.

* Chenjezo lazovuta! Kusuntha uku ndi sitepe yochokera ku kukankhira kwanu komweko, chifukwa chake yendani pang'onopang'ono ndikungobwerezanso zambiri momwe mungathere ndi mawonekedwe abwino.

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.