1. Kutambasula kwala. Kuchita masewera olimbitsa thupi kumalimbitsa minofu ya quadriceps m'chiuno. Sinthani malo a kumbuyo kwa makina kuti pamene mutakhala, mawondo ayambe kupitirira pamphepete mwa mpando. Ikani ana aang'ono pansi pa phazi kupuma. Gwirani ntchitoyi. Lembetsani miyendo yanu patsogolo panu, popanda kupondaponda mapazi anu. Bwererani ku malo oyamba komanso mu 4 akaunti.
Njira yoyamba:
8-12 kubwereza ndi zolemera za 14-18 makilogalamu.
Njira yachiwiri:
4-6 kubwereza ndi zolemera za 23-27 makilogalamu. Kenaka kuchepetsani mtolowu ndi makilogalamu 4 mpaka 9 ndikuchita kangapo kubwereza mpaka kutopa kwathunthu.
2. Kupukuta miyendo. Kuchita masewera olimbitsa thupi kumalimbitsa minofu ya hamstrings. Sinthani mpando wa simulator kuti pamene mutakhala ndi miyendo yolunjika, mitsempha imakhala pa mpumulo. Choyimitsa malire chiyenera kudutsa pamphuuno pamwamba pa mawondo. Lowani makina osindikizira. Pa 4 amawerengera mawondo anu pambali ya madigiri 90. Kenako bwererani ku malo oyambira 4 akaunti.
Njira yoyamba:
8-12 kubwereza ndi kulemera kwa 23-32 makilogalamu.
Njira yachiwiri:
4-6 kubwereza ndi kulemera kwa 32-41 makilogalamu. Kenaka katatu konse kawiri kangachepetse kuchepetsa mtolo wolemera makilogalamu 9, ndipo kotero - mpaka kutopa kwathunthu.
Pulogalamuyo
Mfundo yogwirira ntchito. Zochita zimenezi ndi zothandiza kwambiri. Amagwiritsa ntchito minofu ingapo nthawi yomweyo ndikuwathandiza mwamsanga. Mudzamva pambuyo pa phunziro loyamba, ndipo mudzawona - mu masabata 2-3. Kutentha / kutentha. Yambani ndi masewera olimbitsa thupi otsika kwambiri a mphindi zisanu kuti mutenthe mtima minofu yanu. Pamapeto pake yesani magulu akuluakulu a minofu, ndikugwiritsira ntchito masekondi 30. Nthawi zambiri. Chitani izi movuta 2-3 pa sabata. Maphunziro ayenera kusinthidwa ndi masiku a mpumulo.
Njira / kubwereza
Ikani maselo awiri a zochitika zonse. Muyambidwe yoyamba "yotentha," payenera kukhala kubwereza mobwerezabwereza kusiyana ndi yachiwiri. Chiyambi chachiwiri ndi katundu wambiri, ndiyeno, pamene minofu ikutopa, kuchepetsa mtolo ndi kuchita mobwerezabwereza mobwerezabwereza. Nthawi zina, mukamayendera njira yachiwiri, mumachepetsanso mtolo wolemetsa.
Tempo
Kuti muthe kupeza zotsatira mofulumira, muyenera kupanga pang'onopang'ono zonse. Izi zimagwira ntchito minofu yambiri, ndipo mudzaphunzira kumva thupi lanu. Pakati pa njira, tambani kapena musinthe njira zotsatirazi.
3. Kukulitsa malipiro. Kuchita masewera olimbitsa thupi kumalimbitsa minofu ya magawo apamwamba ndi apakati kumbuyo. Yambani kumalo a simulator. Gwirani ntchitoyi ndi nsonga zam'mwamba. Manja ali olunjika. Chotsani scapula, "kusonkhanitsani" minofu ya kumbuyo, ndikukoka zidutswa pachiuno ndi ma tebulo 4, tambani chifuwa. Bwererani ku malo oyamba ndi akaunti 4. Njira yachiwiri ndiyo kuchita ndi kumvetsetsa zofanana zomwe zimagwirizanitsa.
Njira yoyamba:
8-12 kubwereza mobwerezabwereza ndi malipiro a kulemera kwa 50-60%.
Njira yachiwiri:
8-12 kubwereza mobwerezabwereza ndi malipiro a kulemera kwa 50-60%.
4. Kuponyedwa kwa manja. Kuchita masewera olimbitsa thupi kumawongolera ma biceps. Tengani kabati kakang'ono kokhala ndi zigzag griffin ndi nsonga yochepa pambali pa mapewa. Imani bwino. Miyendo yolunjika ndi mbali ya mapewa padera. Lowani makina osindikizira. Lembani chifuwa chanu ndi kuchepetsa mapewa anu. Mikono ndi bhala imatsitsimula momasuka. Sungani scapula. Musasunthire zitsulo zanu, kwezani manja anu ndi kukweza bar ku mapewa anu 4 bili. Musagwiritse chingwe. Bwererani ku malo oyamba ndi akaunti 4.
Njira yoyamba:
8-12 kubwereza ndi mini bar yolemera 9-14 makilogalamu.
Njira yachiwiri:
6-10 kubwereza ndi kamtengo kakang'ono kakulemera 11-18 makilogalamu.
5. Kuwonjezera manja. Kuchita masewera olimbikitsa kumalimbitsa triceps. Tengani mtanda wa chipinda chapamwamba chothamanga chingwe ndi mitengo ya palmu pamwamba. Onetsani makina 1-2 mutapatukana. Kumbuyo kuli kolunjika. Miyendo yonyamulira mbali yosiyana, mawondo amawerama. Bendani makapu anu pa ngodya ya 90 °. Mikono pamwamba pa mapewa imakanikizidwa kumbali. Lowani makina osindikizira. Lembetsani manja anu kuzinthu 4, popanda kugwedeza manja anu. Bwererani ku malo oyamba ndi akaunti 4.
Njira yoyamba:
8-12 kubwereza ndi zolemera za 14-18 makilogalamu.
Njira yachiwiri:
Kubwereza 5 ndi katundu wambiri, ndiye 10-15 - ndi katundu wa 9 kg zochepa. Thupi liyenera kukhala loyima, ndipo mapewa ayenera kuchepetsedwa.
6. Pewani kupotoza mozama. Kuchita masewera olimbitsa thupi kumalimbitsa minofu ya osindikiza. Ikani manja anu muzingwe kuti mupachike. Bendani mitu yanu. Gwirani zitsulo pamwamba pa mutu wanu. Lembani chifuwa chanu ndi kuchepetsa mapewa anu. Gwirani miyendo yanu patsogolo panu kuti makona mu chiuno ndi maondo akhale 90 °. Limbikitsani zofalitsa ndikugwedeza matumbo anu pachifuwa. Osasunthira: kayendetsedwe kake kamakhala kakang'ono komanso kolondola. Bwererani ku malo oyamba. Njira yoyamba ndi yachiwiri: kubwereza 6-12. Chifukwa cha mphamvu zolimbitsa thupi, simungathe kukhala ndi minofu yokha, komanso kugonjetsa nkhawa.
Chitani izo ndi zolemetsa zazikulu, ndipo mwamsanga mudzapeza zotsatira zooneka. Perekani minofu ndi mphamvu. Ngati simudya bwino, khama lanu lonse lidzawonongedwa. Monga mphunzitsi waumwini Julia Feldman akufotokozera, zakudya zamapuloteni zotchuka zingathandize kupanga minofu ya minofu, koma sangathe kumamatira kwa nthawi yaitali. Choncho, konzani zakudya zanu kuti mukhale ndi chakudya cha 55%, mapuloteni 20% ndi 25% mafuta. Phatikizani maphunziro olemera ndi zochitika zina zamagetsi. Mthandizi wabwino kwambiri pazovutazi ndi makalasi a Pilates, komanso yoga ndi kusambira, chifukwa amapereka minofu yowonongeka ndi yofanana ndi thupi. Cardio idzawotcha mafuta ochulukirapo, chifukwa cha minofu yotukuka idzakhala yoonekera kwambiri.