Kulimba kwa Novice koyambira pati? Zochita zisanu ndi chimodzi zamagulu agolide kwa oyamba kumene, ma dumbbell angapo, mutha kuchita masewera olimbitsa thupi thupi lonse, kupanga mzere wabwino wazithunzi!

Gawo 1: Squat

Ma squats amatha kugwiritsa ntchito gulu la minofu ya gluteal, kukonza vuto la mawonekedwe a gluteal, kupititsa patsogolo mphamvu ya miyendo yocheperako komanso kukhazikika kwa thupi, ndikuyenda kwagolide komwe sikungaphonyedwe pakulimbitsa thupi.

Pamene squat, miyendo akhoza anasiyanitsidwa ndi phewa m'lifupi, bondo sayenera buckled mu squat, kuwongola kumbuyo minofu gulu, ntchafu squat kufanana pansi, kupuma pang'ono, ndiyeno pang'onopang'ono kubwezeretsa malo oima. 5-6 seti ya 15 reps nthawi iliyonse.

Sunthani 2. Lunge squat

The lunge squat ndi mtundu wina wa squat, womwe ungakuthandizeni kupititsa patsogolo kukula kwa minofu, kupititsa patsogolo mphamvu zanu zophulika, ndi kukonza vuto la kusakhazikika kwa miyendo ya m'munsi.

Mukakhala m'mapapo, samalani kuti bondo lakutsogolo lisapitirire pamwamba pa phazi kuti mupewe kupanikizika kwambiri pamgwirizano. 5-6 seti nthawi iliyonse, iliyonse imakhala nthawi 10.

Zochita 3. Kupalasa bwato

Kupalasa ma dumbbell kumatha kupanga minofu yakumbuyo, kulimbitsa mphamvu yakumtunda, ndikumanga minofu yam'mbuyo. Dzanja atagwira dumbbells, atatsamira boma kupalasa maphunziro, kayendedwe ka magulu 4-6, gulu lililonse 15 zina.

Khwerero 4: Bench Press

Bench atolankhani akhoza kuchita masewera a mikono ndi chifuwa minofu, dzanja atagwira dumbbell, chapamwamba dziko kuti dumbbell pamwamba pachifuwa, kuchokera anapinda chigongono boma kukankhira dumbbell kuti molunjika mkono boma, kayendedwe amaumirira seti 4-6, 12 nthawi. pa seti.

Sunthani 5. Kankhani mmwamba

Mapush-ups ndi mayendedwe omwe mungathe kuchita ndi manja anu opanda kanthu ndikugwira ntchito pachifuwa chanu ndi minofu ya mkono. Pamene maphunziro Kankhani-mmwamba, kulabadira kwa thupi kukhala wowongoka mzere, pindani chigongono boma pamene mkono ndi thupi Ngodya sipinachi 45-60 madigiri ngodya bwino. Chitani zochita 100, zomwe zitha kumalizidwa m'magulu.

Ngati mutha kumaliza ma push-ups okhazikika, mutha kuyesa maphunziro apamwamba kuti muchepetse kukankha, kukankha kwakukulu kapena kutsitsa kukankha, kuti mupitilize kuswa mphamvu zolimbitsa thupi ndikulimbikitsa kukula kwa minofu.

Sunthani 6. Mbuzi imayimirira

Kukweza mbuzi kumatha kuchita masewera olimbitsa thupi, kulimbitsa mphamvu yapakati, kukulolani kuvala zida zosawoneka, kuchepetsa mwayi wovulala, kuwongolera masewera olimbitsa thupi. Chitani kubwereza 10-15 kwa seti 4, ndipo pitirizani kuchita masewera olimbitsa thupi kamodzi masiku 2-3.