Kuchepetsa Kunenepa ndi Kuchita Zolimbitsa Thupi Molingana ndi Mtundu wa Thupi

Kuchita masewera olimbitsa thupi ndikofunikira kwambiri kuti muchepetse thupi. Kuti muchepetse thupi, m'pofunika kukhala ndi chizolowezi chochita masewera olimbitsa thupi mwadongosolo ndi zakudya zopatsa thanzi. Inde, muyenera kupitiriza chizoloŵezichi mutatha kuwonda, ndipo musalole kuti kulemera kwanu kubwererenso.

Muyenera kuchita masewero olimbitsa thupi omwe amasintha zochita zamaganizidwe ndikuwongolera kupuma ndi kuyenda kwa magazi, ndipo chifukwa cha izi, muyenera kusankha masewera olimbitsa thupi omwe ali oyenera thupi lanu.

Mitundu ya thupi imagawidwa m'njira zitatu monga apulo, peyala, nthochi. Malinga ndi gulu ili "zolimbitsa thupi zamtundu wa apulo", "zolimbitsa thupi zamtundu wa peyala", "zolimbitsa thupi zamtundu wa nthochi" ndiyeno tiyeni tiwone momwe mungachitire izi pamtundu uliwonse wa thupi.

Masewero Ochepetsa Kuwonda Mwamtundu wa Thupi

Kusuntha Kwapampando

Ndi torso yanu yowongoka, miyendo yanu motalikirana ndi mapewa, manja anu kumbuyo kwa khosi lanu, pindani mawondo anu kutsogolo ndikudzuka ndikugwa. Chitani izi popanda kusokoneza malo oongoka a torso yanu.

Kuyasamula Movement

Mwendo wanu wakumanja uyenera kupindika pang'ono kutsogolo kwa bondo, phazi lanu liyenera kukhala pansi, ndipo zala zanu ziyenera kuloza kutsogolo. Mwendo wanu wakumanzere uyenera kukhala kumbuyo kwanu, taut, mapazi anu pansi, zala zanu zolozera kutsogolo, ndi manja anu m'chiuno.

Kwezani phazi lanu lakumanja pang'ono kuchokera pansi popanda kusokoneza kuongoka kwa torso yanu. Sungani bondo lanu lakumanja kutsogolo pamodzi ndi chiuno chanu.

Panthawi imodzimodziyo, osachotsa zala zakumanzere pansi, pindani bondo lanu lakumanzere ndikulibweretsa pafupi ndi nthaka momwe mungathere ndikubwerera kumalo oyambira.

Mayendedwe Opalasa

Mufunika mpando kuti musunthe. Thupi lanu liyenera kukhala lolunjika, miyendo yanu yotsekedwa, manja anu pambali panu, ndipo mpando ukhale kumbali yanu yamanzere kwa kutalika kwa mwendo.

Kwezani mwendo wanu wakumanzere kumbali ndi phazi pampando. Dzanja lanu lamanja liyenera kukhala pafupi ndi torso yanu, ndipo dzanja lanu lamanzere liyenera kutambasulidwa pa mwendo wanu wakumanzere.

Tambasulani dzanja lanu lakumanzere kutsogolo pamene mukutambasula torso kuchokera mchiuno kupita kumanzere. Panthawi imodzimodziyo, pindani mkono wanu wamanja pachigongono ndikuukokera m’khwapa osathyola kukhudzana kwa dzanja ndi thupi.

Pamene mukutsitsa dzanja lanu lamanja, pindani torso kumanja, nthawi yomweyo, kokerani mkono wanu wakumanzere mpaka kukhwapa osathyoka kukhudzana ndi thunthu komanso osapindika pachigongono, ndiyeno bwererani pamalo oyamba.

Triceps Workout

Butt ayenera kukhala pansi, mawondo akuwerama, mapazi pansi, manja kumbuyo mapewa ndi anatambasula, kanjedza pansi, zala kuloza mmbuyo.

Pamene mukuweramitsa zigongono, kokerani mimba yanu mkati. Pamene mukutambasula zigongono, kankhirani mimba yanu kunja.

Kulimbitsa Mapewa

Kusuntha uku kuyenera kuchitika ndi 2 dumbbells. Thupi lanu liyenera kukhala lolunjika, miyendo yanu m'lifupi m'lifupi mwake, mikono yanu yopindika pazigono ndi pafupi ndi thupi lanu, manja anu akuyang'ana kutsogolo pamapewa, ndi ma dumbbells m'manja mwanu. Tambasulani manja anu mmwamba ndikubwerera kumalo oyambira.

Maphunziro a Chifuwa

Muyenera kuchita mayendedwe ndi 2 dumbbells. Pamalo ogona pansi, miyendo yotambasulidwa, mikono yopindika pazigono pachifuwa, zikhato zikuyang'anizana, ma dumbbells m'manja. Tambasulani manja anu mowongoka. Bwererani kumalo oyambira kachiwiri.

Kukweza Thupi

Pamalo okhazikika, miyendo yanu iyenera kutambasulidwa ndipo manja anu akhale kumbuyo kwa khosi lanu. Kwezani torso yanu kumbuyo kuchokera m'chiuno ndikubwerera kumalo oyambira.

psinjika

Mu supine udindo, miyendo kutsekedwa, mawondo kukokera pamimba, kugwira mawondo ndi manja. Kokani mimba yanu pamene mukukweza torso yanu ndikuyibweretsa pafupi ndi mawondo anu. Tulutsani mimba yanu pamene mukutsitsa torso yanu pansi.

Osasintha

Pamalo a supine, miyendo iyenera kukhala yopyapyala ndi zidendene pang'ono pamwamba pa nthaka, mikono ikhale yolimba komanso pambali ya torso.

Miyendo yanu itatsekedwa, kokerani mawondo anu ku chifuwa chanu. Bwererani kumalo oyambira popanda kusokoneza kufanana kwa bondo mpaka pansi.

Kodi zakumwa zoledzeretsa ndi chiyani, zomwe zimapezeka, ndi zotani?

Kuwongoka Pamwamba

Kugona chagada pansi, miyendo yoweramira pa mawondo ndi mapazi pansi, mikono yopindika pa zigongono ndi manja kumbuyo kwa khosi.

Pindani torso yanu kuchokera m'chiuno kupita kumanja ndikukweza kutsogolo monga momwe mukukhalira. Panthawi imodzimodziyo, kokerani bondo lanu lakumanzere kumtunda wa m'mimba, gwiranani ndi chigongono chakumanja pamtunda uwu ndikubwerera kumalo oyambira. Bwerezani zomwezo ndi chigongono chakumanzere kukhudza chigongono chakumanja.

Maphunziro a Biceps

Kusunthaku kudzachitika ndi 2 dumbbells. Thupi liri lolunjika, miyendo imakhala m'lifupi-m'lifupi, mikono imatambasulidwa ndipo thunthu liri kutsogolo kwa thupi, zikhatho zikuyang'ana kutsogolo, dumbbells m'manja.

Popanda kuthyola kukhudza kwa manja anu ndi thupi, pindani m'zigongono ndikukweza manja anu kuyang'ana pachifuwa chanu mpaka mutabwerera kumene.

Arm Lift

Popanda kusokoneza kugwedezeka kwa mikono, tsegulani pambali mpaka agwirizane ndi pansi ndikubwerera kumalo oyambira.

Tinaphunzira mayendedwe. Tsopano tiyeni tiwone momwe tingagwiritsire ntchito mayendedwewa molingana ndi mtundu wa thupi lanu komanso jenda.

Zolimbitsa Thupi Zochepetsera Kwa Amayi

Zochita Zolimbitsa Thupi Zamtundu wa Peyala

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha: Mphindi 30 kuyenda

Bwerezani mayendedwe otsatirawa kwa 2 mozungulira.

8 zolimbitsa thupi pamapewa
Mayendedwe 8 (ndi mwendo wakumanja)
Mayendedwe 8 (ndi mwendo wakumanzere)
8 zolimbitsa thupi pachifuwa
8 zokweza mkono
8 masewera olimbitsa thupi a biceps
8 triceps zolimbitsa thupi
20 mpando kayendedwe
20 kutambasula (ndi mwendo wakumanja)
20 kutambasula (ndi mwendo wakumanzere)
20 compressions

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha: Mphindi 40 kuyenda

Bwerezani mayendedwe otsatirawa kwa 2 mozungulira.

8 zolimbitsa thupi pamapewa
Mayendedwe 8 (ndi mwendo wakumanja)
Mayendedwe 8 (ndi mwendo wakumanzere)
8 zolimbitsa thupi pachifuwa
8 zokweza mkono
8 masewera olimbitsa thupi a biceps
8 triceps zolimbitsa thupi
20 mpando kayendedwe
20 kutambasula (ndi mwendo wakumanja)
20 kutambasula (ndi mwendo wakumanzere)
20 compressions

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha: Mphindi 50 kuyenda

Bwerezani mayendedwe otsatirawa kwa 2 mozungulira.

8 zolimbitsa thupi pamapewa
Mayendedwe 8 (ndi mwendo wakumanja)
Mayendedwe 8 (ndi mwendo wakumanzere)
8 zolimbitsa thupi pachifuwa
8 zokweza mkono
8 masewera olimbitsa thupi a biceps
8 triceps zolimbitsa thupi
20 mpando kayendedwe
20 kutambasula (ndi mwendo wakumanja)
20 kutambasula (ndi mwendo wakumanzere)
20 compressions

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha: Mphindi 60 kuyenda

Bwerezani mayendedwe otsatirawa kwa 3 mozungulira.

8 zolimbitsa thupi pamapewa
Mayendedwe 8 (ndi mwendo wakumanja)
Mayendedwe 8 (ndi mwendo wakumanzere)
8 zolimbitsa thupi pachifuwa
8 zokweza mkono
8 masewera olimbitsa thupi a biceps
8 triceps zolimbitsa thupi
20 mpando kayendedwe
20 kutambasula (ndi mwendo wakumanja)
20 kutambasula (ndi mwendo wakumanzere)
20 compressions

Zolimbitsa Thupi Zamtundu wa Apple

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha: Mphindi 30 kuyenda

Bwerezani mayendedwe otsatirawa kwa 2 mozungulira.

15 mpando kayendedwe
15 zolimbitsa thupi pamapewa
Mayendedwe 15 (ndi mwendo wakumanja)
Mayendedwe 15 (ndi mwendo wakumanzere)
15 kutambasula (mwendo wakumanja)
15 kutambasula (kumanzere mwendo)
15 zolimbitsa thupi pachifuwa
15 compressions
15 zosintha
15 zonyamula molunjika

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha: Mphindi 40 kuyenda

Bwerezani mayendedwe otsatirawa kwa 2 mozungulira.

15 mpando kayendedwe
15 zolimbitsa thupi pamapewa
Mayendedwe 15 (ndi mwendo wakumanja)
Mayendedwe 15 (ndi mwendo wakumanzere)
15 kutambasula (mwendo wakumanja)
15 kutambasula (kumanzere mwendo)
15 zolimbitsa thupi pachifuwa
15 compressions
15 zosintha
15 zonyamula molunjika

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha: Mphindi 50 kuyenda

Bwerezani mayendedwe otsatirawa kwa 3 mozungulira.

15 mpando kayendedwe
15 zolimbitsa thupi pamapewa
Mayendedwe 15 (ndi mwendo wakumanja)
Mayendedwe 15 (ndi mwendo wakumanzere)
15 kutambasula (mwendo wakumanja)
15 kutambasula (kumanzere mwendo)
15 zolimbitsa thupi pachifuwa
15 compressions
15 zosintha
15 zonyamula molunjika

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha: Mphindi 60 kuyenda

Kodi Ubwino ndi Zowopsa za Maca Root ndi Chiyani?

Bwerezani mayendedwe otsatirawa kwa 3 mozungulira.

15 mpando kayendedwe
15 zolimbitsa thupi pamapewa
Mayendedwe 15 (ndi mwendo wakumanja)
Mayendedwe 15 (ndi mwendo wakumanzere)
15 kutambasula (mwendo wakumanja)
15 kutambasula (kumanzere mwendo)
15 zolimbitsa thupi pachifuwa
15 compressions
15 zosintha
15 zonyamula molunjika

Zochita Zolimbitsa Thupi zamtundu wa Banana

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha:Mphindi 30 kuyenda

Bwerezani mayendedwe otsatirawa kwa 3 mozungulira.

12 zolimbitsa thupi pamapewa
Mayendedwe 12 (ndi mwendo wakumanja)
Mayendedwe 12 (ndi mwendo wakumanzere)
12 zolimbitsa thupi pachifuwa
12 masewera olimbitsa thupi a biceps
12 triceps zolimbitsa thupi
12 mpando kayendedwe
12 kutambasula (mwendo wakumanja)
12 kutambasula (kumanzere mwendo)
12 compressions

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha:Mphindi 40 kuyenda

Bwerezani mayendedwe otsatirawa kwa 3 mozungulira.

12 zolimbitsa thupi pamapewa
Mayendedwe 12 (ndi mwendo wakumanja)
Mayendedwe 12 (ndi mwendo wakumanzere)
12 zolimbitsa thupi pachifuwa
12 masewera olimbitsa thupi a biceps
12 triceps zolimbitsa thupi
12 mpando kayendedwe
12 kutambasula (mwendo wakumanja)
12 kutambasula (kumanzere mwendo)
12 compressions

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha:Mphindi 50 kuyenda

Bwerezani mayendedwe otsatirawa kwa 3 mozungulira.

12 zolimbitsa thupi pamapewa
Mayendedwe 12 (ndi mwendo wakumanja)
Mayendedwe 12 (ndi mwendo wakumanzere)
12 zolimbitsa thupi pachifuwa
12 masewera olimbitsa thupi a biceps
12 triceps zolimbitsa thupi
12 mpando kayendedwe
12 kutambasula (mwendo wakumanja)
12 kutambasula (kumanzere mwendo)
12 compressions

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

n'kumawotha:Mphindi 60 kuyenda

Bwerezani mayendedwe otsatirawa kwa 4 mozungulira.

12 zolimbitsa thupi pamapewa
Mayendedwe 12 (ndi mwendo wakumanja)
Mayendedwe 12 (ndi mwendo wakumanzere)
12 zolimbitsa thupi pachifuwa
12 masewera olimbitsa thupi a biceps
12 triceps zolimbitsa thupi
12 mpando kayendedwe
12 kutambasula (mwendo wakumanja)
12 kutambasula (kumanzere mwendo)
12 compressions

Kuchepetsa Kusuntha kwa Amuna

mapeyala Zochita Zolimbitsa Thupi

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha:Mphindi 30 kuyenda

Bwerezani mayendedwe otsatirawa kwa 2 mozungulira.

15 zolimbitsa thupi pamapewa
Mayendedwe 15 (ndi mwendo wakumanja)
Mayendedwe 15 opalasa (ndi mwendo wakumanzere)
15 zolimbitsa thupi pachifuwa
15 zokweza mkono
15 masewera olimbitsa thupi a biceps
15 triceps zolimbitsa thupi
25 mpando kayendedwe
25 kutambasula (mwendo wakumanja)
25 kutambasula (kumanzere mwendo)
25 compressions

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kutentha: Mphindi 40 kuyenda

Bwerezani mayendedwe otsatirawa kwa 2 mozungulira.

15 zolimbitsa thupi pamapewa
Mayendedwe 15 (ndi mwendo wakumanja)
Mayendedwe 15 opalasa (ndi mwendo wakumanzere)
15 zolimbitsa thupi pachifuwa
15 zokweza mkono
15 masewera olimbitsa thupi a biceps
15 triceps zolimbitsa thupi
25 mpando kayendedwe
25 kutambasula (mwendo wakumanja)
25 kutambasula (kumanzere mwendo)
25 compressions

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha:Mphindi 50 kuyenda

Bwerezani mayendedwe otsatirawa kwa 2 mozungulira.

15 zolimbitsa thupi pamapewa
Mayendedwe 15 (ndi mwendo wakumanja)
Mayendedwe 15 opalasa (ndi mwendo wakumanzere)
15 zolimbitsa thupi pachifuwa
15 zokweza mkono
15 masewera olimbitsa thupi a biceps
15 triceps zolimbitsa thupi
25 mpando kayendedwe
25 kutambasula (mwendo wakumanja)
25 kutambasula (kumanzere mwendo)
25 compressions

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha:Mphindi 60 kuyenda

Bwerezani mayendedwe otsatirawa kwa 3 mozungulira.

15 zolimbitsa thupi pamapewa
Mayendedwe 15 (ndi mwendo wakumanja)
Mayendedwe 15 opalasa (ndi mwendo wakumanzere)
15 zolimbitsa thupi pachifuwa
15 zokweza mkono
15 masewera olimbitsa thupi a biceps
15 triceps zolimbitsa thupi
25 mpando kayendedwe
25 kutambasula (mwendo wakumanja)
25 kutambasula (kumanzere mwendo)
25 compressions

Zolimbitsa Thupi Zamtundu wa Apple

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha:Mphindi 30 kuyenda

Bwerezani mayendedwe otsatirawa kwa 2 mozungulira.

25 mpando kayendedwe
25 zolimbitsa thupi pamapewa
Mayendedwe 25 (ndi mwendo wakumanja)
Mayendedwe 25 (ndi mwendo wakumanzere)
25 kutambasula (mwendo wakumanja)
25 kutambasula (kumanzere mwendo)
25 zolimbitsa thupi pachifuwa
25 compressions
25 zosintha
25 zonyamula molunjika

Kodi Ubwino wa Piritsi ya Apple Cider Vinegar Ndi Chiyani?

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha:Mphindi 40 kuyenda

Bwerezani mayendedwe otsatirawa kwa 2 mozungulira.

25 mpando kayendedwe
25 zolimbitsa thupi pamapewa
Mayendedwe 25 (ndi mwendo wakumanja)
Mayendedwe 25 (ndi mwendo wakumanzere)
25 kutambasula (mwendo wakumanja)
25 kutambasula (kumanzere mwendo)
25 zolimbitsa thupi pachifuwa
25 compressions
25 zosintha
25 zonyamula molunjika

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha:Mphindi 50 kuyenda

Bwerezani mayendedwe otsatirawa kwa 3 mozungulira.

25 mpando kayendedwe
25 zolimbitsa thupi pamapewa
Mayendedwe 25 (ndi mwendo wakumanja)
Mayendedwe 25 (ndi mwendo wakumanzere)
25 kutambasula (mwendo wakumanja)
25 kutambasula (kumanzere mwendo)
25 zolimbitsa thupi pachifuwa
25 compressions
25 zosintha
25 zonyamula molunjika

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha:Mphindi 60 kuyenda

Bwerezani mayendedwe otsatirawa kwa 3 mozungulira.

25 mpando kayendedwe
25 zolimbitsa thupi pamapewa
Mayendedwe 25 (ndi mwendo wakumanja)
Mayendedwe 25 (ndi mwendo wakumanzere)
25 kutambasula (mwendo wakumanja)
25 kutambasula (kumanzere mwendo)
25 zolimbitsa thupi pachifuwa
25 compressions
25 zosintha
25 zonyamula molunjika

Zochita Zolimbitsa Thupi zamtundu wa Banana

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha:Mphindi 30 kuyenda

Bwerezani mayendedwe otsatirawa kwa 3 mozungulira.

20 zolimbitsa thupi pamapewa
Mayendedwe 20 (ndi mwendo wakumanja)
Mayendedwe 20 (ndi mwendo wakumanzere)
20 zolimbitsa thupi pachifuwa
20 masewera olimbitsa thupi a biceps
20 triceps zolimbitsa thupi
20 mpando kayendedwe
20 kutambasula (mwendo wakumanja)
20 kutambasula (kumanzere mwendo)
20 compressions

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha:Mphindi 40 kuyenda

Bwerezani mayendedwe otsatirawa kwa 3 mozungulira.

20 zolimbitsa thupi pamapewa
Mayendedwe 20 (ndi mwendo wakumanja)
Mayendedwe 20 (ndi mwendo wakumanzere)
20 zolimbitsa thupi pachifuwa
20 masewera olimbitsa thupi a biceps
20 triceps zolimbitsa thupi
20 mpando kayendedwe
20 kutambasula (mwendo wakumanja)
20 kutambasula (kumanzere mwendo)
20 compressions

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha:Mphindi 50 kuyenda

Bwerezani mayendedwe otsatirawa kwa 3 mozungulira.

20 zolimbitsa thupi pamapewa
Mayendedwe 20 (ndi mwendo wakumanja)
Mayendedwe 20 (ndi mwendo wakumanzere)
20 zolimbitsa thupi pachifuwa
20 masewera olimbitsa thupi a biceps
20 triceps zolimbitsa thupi
20 mpando kayendedwe
20 kutambasula (mwendo wakumanja)
20 kutambasula (kumanzere mwendo)
20 compressions

Zolimbitsa thupi zomwe ziyenera kuchitika sabata yoyamba

Kuwotha:Mphindi 60 kuyenda

Bwerezani mayendedwe otsatirawa kwa 4 mozungulira.

20 zolimbitsa thupi pamapewa
Mayendedwe 20 (ndi mwendo wakumanja)
Mayendedwe 20 (ndi mwendo wakumanzere)
20 zolimbitsa thupi pachifuwa
20 masewera olimbitsa thupi a biceps
20 triceps zolimbitsa thupi
20 mpando kayendedwe
20 kutambasula (mwendo wakumanja)
20 kutambasula (kumanzere mwendo)
20 compressions

Momwe Mungadziwire Mtundu wa Thupi?

Mitundu ya thupi ndiyofunikira pakusankha zakudya zomwe mumakonda komanso masewera olimbitsa thupi. Mtundu uliwonse wa thupi ndi wosiyana ndi wina ndi mzake ndipo ndi wofunika kwambiri potengera kukula kwa thupi. Kuti muchite bwino zomwe zili pamwambapa, muyenera kudziwa mtundu wa thupi lanu.

Peyala Thupi Mtundu

Ili ndi chiuno chopapatiza komanso pamimba. Mapewa ndi opapatiza kuposa m'chiuno. Kulemera kumakhazikika makamaka m'chiuno ndi m'chiuno.

Mtundu wa Apple Thupi

Mbali yapansi ya thupi ndi yaying'ono kapena yopapatiza. Zolemerazo zimakhazikika pakatikati pa thupi.

Mtundu wa Banana

Mapewa, m'chiuno, m'chiuno ndi pafupi wina ndi mzake ndipo mawere ndi ang'onoang'ono.

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