Zolimbitsa thupi kuti muchepetse mikono

Mikono yopyapyala

Pali zolimbitsa thupi zambiri kuti muchepetse manja anu zomwe mungayesere. Ena ali ndi zolemera kapena zotanuka, komanso mutha kugwira manja anu mothandizidwa ndi thupi lanu lokha.

Komabe, mwa iwo okha sizimatulutsa zotsatira zowonekera kwambiri. Ndipo ndikuti mapulani ochepetsa mafuta m'malo ena amthupi sagwira ntchito. Dziwani zoyenera kuchita kuti mupeze zida zochepa.

Imagwira thupi lonse

Thupi lachikazi

Kuti muchepetse mikono (komanso gawo lina lililonse la thupi) ndikofunikira kuyang'ana mafuta amthupi wonse. Chifukwa chake, Njira yabwino kwambiri ndikugwirira ntchito thupi lonse m'malo mongolekerera ziwalo zina.

Mwanjira iyi, chomwe chikufunika ndi onjezerani zolimbitsa thupi ndikulimbitsa thupi kwathunthu komwe kumaphatikiza Cardio ndi mphamvu.

Chitani cardio

Mkazi akuchita kuthamanga

Cardio sangasowe mu pulani iliyonse yochepetsa thupi. Chifukwa chake muyenera kuyiphatikiza ndi moyo wanu ngati mukufuna kuwonetsa mikono yocheperako. Cardio nthawi zambiri imangokhala yokhudzana ndi kuthamanga. Masewerawa ndi kazembe wabwino kwambiri wa cardio ndipo akupeza zotsatirazi nthawi zonse. Koma mwina kuthawa sikuli kwanu. Ngati ndi choncho, simuyenera kumva kuti mukukakamizidwa, popeza pali zina zambiri zolimbitsa thupi zomwe, monga kuthamanga, zingakuthandizeni kukweza mtima wanu ndikuwotcha mafuta:

  • Kuyendetsa njinga (static works nayenso)
  • Nadar
  • Dumpha chingwe
  • Kuvina
  • Yendani (onetsetsani kuti mukuchita mwachangu)

Kuti muchepetse kuchuluka kwa mafuta amthupi, Ndibwino kuti muzichita pafupifupi mphindi 30 zama cardio kangapo pa sabata. Mukapeza manja anu ochepa, pitirizani kuchita izi kuti mukhale okhazikika. Ndipo ndikuti cardio imawerengedwa kuti ndi gawo lofunikira pamoyo wathanzi.

Kulimbitsa mphamvu

Biceps

Kuchuluka kwa kulemera kumatha kuyambitsa kuchuluka kwa mafuta m'malo osiyanasiyana amthupi, kuphatikiza mikono, ntchafu ndi pamimba. Kupeza minofu kudzera pakuphunzitsa mphamvu kumakuthandizani kuchepetsa kuchuluka kwamafuta anu. Zotsatira zake, zomangazi zimachepetsa kukula ndipo thupi lanu liziwoneka bwino.

Kugwira ntchito minofu yanu kumayanjananso ndi maubwino osagwirizana ndi aesthetics, koma ofunikanso. Izi ndizo kuchuluka kwa kagayidwe kachakudya ndi kuchuluka kwa mafupa. Popeza zonsezi zimachepa ndi ukalamba, zolimbitsa thupi zoterezi zimawerengedwa kuti ndizofunikira kwambiri kuti mukhale okhazikika kuyambira mukukula komanso ukalamba.

Kwezani zolemera

Minofu ya minofu

Kukweza zolemera kumawonjezera minofu, mphamvu, komanso kumalimbikitsa kutayika kwamafuta. Chifukwa chiyani zili zopindulitsa pankhani ya zida zochepa? Ikuthandizani kuti muchepetse mafuta ambiri (omwe akuphatikizapo mikono yanu) ndikuwongolera mikono yanu mukamachepetsa ndi zakudya komanso masewera olimbitsa thupi..

Ma bicep curls, ma tricep extensions pamwamba, ntchito ya deltoid ... Ndikofunika kusiyanasiyana kuti muwonetsetse kuti palibe mnofu wina uliwonse m'manja womwe sukugwira ntchito..

Dziwani kuti mutha kugwiritsa ntchito zotchinga m'malo mwa ma dumbbells. Chida chophwekachi koma chothandiza (chomwe chimabwera mu zida zosagwirizana kutengera mtundu) chidzakuthandizani kuti muchite masewera olimbitsa thupi omwe nthawi zambiri amachitidwa ndi ma dumbbells.

Kulemera

Mafinya

Ngati ma gym si anu ndipo mulibe ma dumbbells kapena zotanuka kunyumba, mutha kugwiritsa ntchito kulemera kwanu kuti muchepetse thupi ndikuwonetsetsa ziwalo zonse za thupi, kuphatikizapo mikono.

Monga zolemera, pali zolimbitsa thupi zambiri zolimbana ndi mikono ndi thupi lakumtunda zomwe ziyenera kuyesedwa: matabwa, ma push-up (abwinobwino ndi ma triceps), komanso nkhonya zamlengalenga zosiyanasiyana.

Chilangochi chimaphatikizapo imodzi mwamachitidwe osavuta komanso othandiza kwambiri ochepetsera mikono. Ndizosavuta ngati kuyimirira ndi mapazi anu m'chiuno mulifupi. Manjawo amatambasulidwa mbali kuti thupi lipange "T". Kamodzi motere, ayendetse iwo mmwamba ndi pansi, mozungulira kapena kutsogolo kupita kumbuyo. Kusunthaku kuyenera kukhala kocheperako komanso koyenda bwino.

Mawu omaliza

Njerwa zonenepa

Zolimbitsa thupi kuti muchepetse mikono zitha kuchitika ndi zolemera, zotanuka, kapena ndi thupi lanu (bodyweight). Koma kuchepetsa mafuta enieni sikugwira ntchito, ndichifukwa chake kuti zotsatira ziwonekere machitidwe awa ayenera kukhala gawo la maphunziro athunthu.

Pomaliza, masewera olimbitsa thupi amakhala othandiza kwambiri akaphatikizidwa ndi zakudya zabwino. Zotsatira m'manja mwanu zidzaonekera kwambiri ngati mungaphunzitse nthawi yomweyo:

  • Mumawonjezera kudya kwanu kwa fiber ndi protein
  • Mumachepetsa chakudya chambiri
  • Mumadya chakudya chochepa
  • Mumachepetsa zakudya zamafuta ambiri, mowa ndi zakumwa zozizilitsa kukhosi

Zomwe zili m'nkhaniyi zikutsatira mfundo zathu za malamulo okonzekera. Kuti mufotokoze cholakwika dinani Apa.

Khalani oyamba kuyankha

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  1. Wotsogolera pazosankhazi: Miguel Ángel Gatón
  2. Cholinga cha deta: Control SPAM, kasamalidwe ka ndemanga.
  3. Kukhazikitsa: Kuvomereza kwanu
  4. Kulumikizana kwa zomwe zafotokozedwazo: Zomwezo siziziwululidwa kwa anthu ena kupatula pakukakamizidwa mwalamulo.
  5. Zosunga: Zosungidwa ndi Occentus Networks (EU)
  6. Ufulu: Nthawi iliyonse mutha kuchepetsa, kuchira ndikuchotsa zidziwitso zanu.