Kuchita masewera kunyumba
Miyendo . Masewerawa ali ndi dumbbells
Tidzauka mwachindunji, timasunga zitsulo pamapiko, tidzaika mapazi pamthambo wamatabwa, timayika mapazi mofanana. Tidzakhala kuti matumbo awonongeke pansi ndikudula matanthwe mmbuyo, thupi silingayambe kutsogolo ndipo sagwadira kumbuyo. Tambasula, tibwereza kayendetsedwe kawiri, timapanga 4 mndandanda.
Gwiritsani ntchito "Makina opunduka"
Ife tidzuka pa maondo, manja athu tidzasunthira pansi. Timayendetsa dumbbell ndi phazi lopindika pa bondo, kukweza mwendo ndi thumba lamtunduwu kuti lifanane ndi pansi, kubwereza maulendo 15, ndikuyendetsa phazi lirilonse mndandanda 4.
Kuchita Zochita "Lungani ndi osayankhula"
Tidzabwerera ku malo oyamba, zomwezo ndizofanana ndizochita zoyamba. Tikaika phazi lamanja, ndi phazi lamanzere kumapazi, timasuntha ku phazi lamanja kulemera kwake kwa thupi, timachita squat, Timabwerera ku malo oyambira. Koma sitigwedeze mawondo. Kuchita masewera olimbitsa thupi kumabwerezedwa ndi mwendo uliwonse kawiri, timachita 4 mndandanda.
Chitani Zovuta Kwambiri
Timagona pansi pansi, timagwedeza pamapazi pakati pa mapazi, kupukuta miyendo, kukoka phokoso pamapako ndikubwezeretsa mobwerezabwereza, kubwereza maulendo 20, kubwereza ma 4.
Kumbuyo
Kuchita "Kutengeka kwa ziboliboli ku lamba"
Ikani miyendo yanu palimodzi ndi kuyimilira molunjika, sungani zitoliro mmanja mwanu palimodzi. Thupi likuyendetsa patsogolo, pamtunda wa madigiri 45, kukokera ku lamba wachiwiri pa nthawi yomweyo ndikuiika pamalo ake oyambirira. Timabwereza maulendo 15, 3 mndandanda uliwonse.
Kuchita masewera olimbitsa thupi "Kuwongolera kumayendedwe ndi mabingu onyansa"
Imani molunjika, timasunga manja ndi manja athu, timanyamula maulendo kutsogolo, mawondo amawongolera pang'ono, timayendetsa phokoso pakatikati, timabwerera ku malo oyambirira, kubwereza maulendo 15, ndikuchita maulendo atatu.
Kwa mabere
Muzichita "Dumbbell Bench Press"
Timayika kumbuyo kwathu pamtsamiro, kotero kuti mphambano sizikhudza pansi. Tengani zitsulo mmanja mwanu, tambasulani manja anu. Zovala sizingathetse pansi, miyendo ikugwada pamadzulo, mapazi amapazi ali pansi. Zitsulozo zimatsika pang'onopang'ono, timamva minofu ya chifuwacho, kenako timakweza pang'onopang'ono. Tidzabwereza mpaka maulendo 15, tidzachita pa 3 mndandanda.
Kuchita masewera olimbitsa thupi "Kuswana manja ndi ziphuphu"
Timagona ndi misana yathu pamtsamiro, zigoba zathu sizimakhudza pansi, ndipo timayendetsa mikono yonyamulira ndi ziboliboli, kugwiritsira pansi pansi. Bweretsani maulendo 12, pa 3 mndandanda.
Manja
Kuchita masewera olimbitsa thupi "Zochita zolimbitsa thupi"
Tidzauka mwachindunji, tidzatsitsa manja ndi ziphuphu. Tidzakwera kudzanja lamanja, kuchepetsa dumbbell kumbuyo kwathu panthawi imodzimodzi ndi dzanja lathu lamanzere timanyamula kukweza kwa biceps, timabwereza kamodzi kamodzi kawiri kawiri, kusintha manja, kuchita ma 3 atatu kuchokera m'manja, ntchito za triceps ndi biceps panthawi yomweyo.
Yesetsani "Yesetsani"
Timagona pa malo oyambirira kuti tipotoze, tigwiritseni kamodzi pamutu, pangani zopotoka makumi awiri ndi zisanu ndi ziwiri. Kupuma pakapita nthawi sikumachedwe, sitimang'amba tchire kuchokera pansi.
Kuchita masewera olimbitsa thupi chifukwa cha mimba
Pano mungathe kunena pang'ono, chifukwa minofu ya m'mimba ndi minofu, monga ena, amafunika njira yapadera pophunzitsira. Pali lamulo ili kuti zambiri sizikutanthauza kuti zidzakhala bwino. Zidzakhala zokwanira ngati zochitika zonsezi zikubwerezedwa nthawi 15 m'magawo awiri. Tikamaphunzitsa minofu ya m'mimba sitikupuma mozama, koma pokhapokha, ndiye kuti nkhawa idzakhala yochepa.
Timayamba ndi kuuka kwa mawondo. Zidzatenga mtanda, womwe timakhala pamwamba kwambiri kuti miyendo ifike pansi, ndipo thupi likhale lokha. Kuyika pa mtanda, pang'onopang'ono ndikugwada mpaka titakhudze pachifuwa. Tidzakhala nawo kwa kanthawi, ndiye kuzichepetsa. Zochita izi ndizothandiza pamimba pamimba.
Timaphunzitsa minofu ya m'mimba mwa "kupotoza". Kuti tichite izi, timagona pansi, timagwada pambali. Ikani mutu wanu pachifuwa ndikuyang'ana padenga, musasinthe malo ndipo ichi ndi chinthu chachikulu muzochita izi. Ndiye mothandizidwa ndi minofu ya m'mimba timakweza mbali yapamwamba ya thupi ndi kuiweramitsa pamadzulo, musasinthe malo a mawondo. Sitidzakhala ndi malo amenewa kwa nthawi yayitali, ndiye tikubwerera ku malo oyamba. Zochita izi zachitika ndi manja kumbuyo kwa mutu, ndi cholinga cha mimba yam'mimba, ndikuphunzitsanso minofu ya pansi, timatambasula manja athu ku masokosi.
Chifuwa
Osati amuna okha omwe amalota za zotsekemera ndi zokongola mabere, komanso akazi. Tiyeni tiyambe ndi zovuta zochita masewera olimbitsa thupi.
Kusokoneza
Tikagona pansi, manja amachitikizana pampando pachifuwa. Kenaka pang'onopang'ono mutenge thupi ndikulichepetsa. Onetsetsani kuti manja anu asunge mphamvu. Kumbuyo kuli kufanana ndi pansi. Masitima olimbitsa thupi osati minofu ya pectoral, koma mabiceps ambiri. Njira yosavuta yochita masewera olimbitsa thupi ndikumangirira kuchokera ku mpando kapena kuchokera pamtambo, miyendo yopindika ndi yokhotakhota.
Zochita "butterfly"
Mukufuna benchi ndi dumbbells. Ife tikugona pa benchi, mu dzanja lirilonse ife timatenga chithunzithunzi, tikuchikweza icho pa ngodya ya madigiri 90. Manja amamera mosiyana, kufikira titafika molunjika ndi thupi, kenaka tizilumikize. Muzochita izi, kupanikizika pa minofu ya pectoral ndiyo yabwino koposa.
Kuchita masewera olimbitsa thupi
Timaika mapazi athu molunjika pa mapewa, timapanga phazi limodzi ndikuyendetsa thupi lathu kulemera kwake. Mu dzanja lirilonse ife timakhala ndi chotupa, cholemera makilogalamu awiri. Timayendetsa manja athu m'makona, koma osati pachifuwa. Timatenga zitsulo zathu kumbali zomwe zimakhala pansi ndikubwerera ku malo oyambirira. Kuchita masewera olimbitsa thupi ndi koyenera kwa triceps ndi pectoral minofu.
Ntchito yomaliza
Malo oyambira ali pa benchi. Timatenga zithunzithunzi ndikutambasula manja athu patsogolo pathu. Timayendetsa manja athu kuti mbalizo zikhale bwino.
Pambuyo pochita zochitika kunyumba ndi zidutswa zam'mimba, tambani maminiti 10 magulu akuluakulu a minofu. Tsatirani machitidwewa, koma funsani dokotala wanu kuti muwone ngati mungathe kuchita masewerawa kunyumba, mukuganizira za matenda anu.