Waukulu > Zolimbitsa Thupi > Chifuwa ndi abs kulimbitsa thupi kunyumba - momwe mungachitire

Chifuwa ndi abs kulimbitsa thupi kunyumba - momwe mungachitire

Kodi ndingathe kuchita chifuwa ndikuthawa tsiku lomwelo?

Yesani kusokoneza gulu limodzi lalikulu la minofu (chifuwa, miyendo ndi kumbuyo) pakulimbitsa thupindi kuwonjezera izintchitopogawa gawo lanu lonse kuti lisunthire magulu awiri ang'onoang'ono am'mimba (biceps, triceps, hamstrings, ng'ombe,Gawondi mapewa).Jul 29. Feb 2020





Boobs, man boobs, can can man, can even slut tits, mverani, ngakhale mutakhala ndi mawu onyoza otani omwe akukukhudzani, ndikukhulupirira kuti aka kakhala kotsiriza kuti mumve pambuyo poti nkhaniyi lero. Zili bwanji anyamata, Jeff Cavaliere, athleanx.com, chifukwa chake ndakhala nthawi yayitali ndimakalabu komanso zipinda zogona, ndikukuwuzani kuti ndamva zamwano zomwe zikuuluka.

M'malo mwake, anandiuza kangapo, ndipo tonse tikudziwa sizimakhala bwino kwenikweni, makamaka tikamadziwa. Chifukwa chake ngati mwamvapo izi, ndikukhulupirira, monga ndidanenera nthawi yomaliza, mudzazimva chifukwa pankhaniyi, ndikuyesera kuthetsa vuto lanu. Ndipo ndidazindikira kuti zikafika pamafuta owonjezera am'mawere ndi chifuwa chomwe chikugundika, amuna ambiri samakhala omasuka kutuluka m'nyumba kutuluka mnyumbayo kupita kunyanja chifukwa amamva choncho vuto ili amadzidalira.

Nkhani yabwino ndiyakuti ndikuwonetsani zomwe mungachite osachokapo panyumba panu. Zinthu Zinayi Zomwe Mungachite Kunyumba Kuti Muchotse Vutoli Lero M'malo mwake, nambala yachinayi ndichinthu chomwe mungachite nthawi yomweyo kuti muwone bwino zomwe zikunenedwa, anthu, ndiloleni ndiyambe kuziphwanya chimodzi ndi chimodzi. Chifukwa chake, gawo loyamba ndi zomwe ndikufuna kuti muchite mukangoona nkhaniyi, onetsetsani kuti mutatha kuwona nkhaniyi, ndipo zikutanthauza kuti ndikufuna kuti mupite pagalasi, yang'anani mwatcheru ndikupeza zenizeni, ndipo izi zimaphatikizapo kudziwa mavuto omwe mukukumana nawo, chifukwa si mavuto onse pachifuwa omwe amayamba chifukwa chimodzimodzi.



Onani, ngati bere lanu likuwoneka chonchi, mafuta ambiri ali mkati mozungulira nsagwada, atha kukhala owuma pang'ono kapena owawa pang'ono mukawakhudza. Izi sizovuta kwenikweni pamafuta am'mimba, ichi ndichinthu chotchedwa gynecomastia chitha kubwera chifukwa chogwiritsa ntchito mankhwala osokoneza bongo a steroid, chitha kungobwera kuchokera ku ma genetics olakwika. Koma chowonadi ndichakuti, chithandizo chake ndi chosiyana.

Mungafunike opaleshoni, kapena njira zamankhwala, kuti mufike kumapeto kwa vutoli. Koma nayi nkhani yabwino. Pafupifupi anthu awiri mwa 10 aliwonse omwe ali ndi mavuto am'mabanja omwe amalimbana nawo ngati vuto.

Ambiri a ife tili mmenemo ndipo ndi kuchuluka kokha kwa mafuta mumabere ndipo ndichinthu chomwe amuna safuna. Ndipo zimatha kuchitika ndi mulingo uliwonse wamafuta amthupi, monga mukuwonera. Chifukwa chake ngati mukadali ndi ine ndipo vuto lanu lamafuta ndi, tiyeni tisunthire gawo lachiwiri chifukwa ndipamene timayamba kupanga vuto lalikulu kwambiri, tsopano tikupita patsogolo.



Ndipo nkhani yabwino ndiyakuti, sitikuyembekezera chithandizo chamankhwala kapena opaleshoni kuti tikonze zomwe zikukudwalitsani. M'malo mwake, tiyeni tiwone zomwe mungachite ndi zomwe mungachite chifukwa muli ndi mphamvu yosintha. Koma ndili ndi nkhani zoipa kwa inu.

Zakudya zanu zimayamwa. Kapenanso sizabwino kwenikweni. Chifukwa ngakhale mutadya bwanji pakadali pano, tiyeni tikumane nazo, sizabwino kukufikitsani komwe mukufuna kukhala.

Vuto lililonse ndi kuchuluka kwamafuta mthupi nthawi zonse zimadalira kuti simukudya mokwanira. Tiyenera kusintha zina ndi zina. Ndipo kusintha kumeneku kumachitika tikamayesetsa kudula ma calories kuti tipeze vuto la kalori lomwe lingakuthandizeni kuwotcha mafuta amthupi.



Simungasankhe kuti? Mukutaya izi, ndipo izi zitithandizira pano pamapeto pake, monga ndikufuna kufotokoza. Kodi tikukamba zochuluka motani apa? nkhani. Ngati mungandifunse, Jeff, zikhala zovuta bwanji kuti ndikonze vutoli posintha kadyedwe kanga? Pamlingo wa zero mpaka 10? Ine ndikhoza kunena kuti ndi pafupi atatu kapena anayi.

Chabwino, ngati munganene, Jeff, ndikufuna kutenga mtsemphawu womwe umadutsa zinyalala zanga zomwe zimafikira mpaka paketi yanga 8, ndinganene kuti zili bwino, tsopano mwangondifunsa malo pafupifupi asanu ndi anayi. Chifukwa chake cholinga chanu pano ndichotheka, ndikupangira izi: Samalani ndi kutsitsa kwa 20% kwama calories omwe mukumwa. Ngati mukudya ma calories ochepa, mutha kuwonjezera zina mwa izo.

Komabe, chowonadi ndichakuti zakudya ndiye njira yofulumira komanso yothandiza kwambiri yofikira kumeneko. Tsopano zikuwonekeratu kuti ndikasesa koyamba ndikunena kuti ndi chiyani chomwe ndikufunika kuti ndituluke pachakudya changa? Kodi ndimamwa mowa kwambiri? Kodi ndimadya zakudya zokazinga pafupipafupi? Kodi ndimadya pafupipafupi m'malesitilanti omwe ndimadziwa kuti sindidya bwino? Chowonadi ndi chakuti, mukusintha zomwe mwina mwina mungapange mosavuta. Nayi nkhani ina yabwino.

Chifukwa cha momwe amuna amasungira mafuta amthupi, simukuyenera kukhala wabwino kwambiri. Zangwiro sizofunikira pakufuna kuchepetsa mafuta m'chifuwa chathu, ndichifukwa chake. Amuna timakonda kusunga mafuta amthupi pakati, timawasunga paliponse ndikuwonjezera m'malo onse, nthawi zonse, koma ife tikuchulukirachulukira.

Zolondola. Timayambira pano mwamakani kwambiri m'mimba kenako kenako mwanjira inayake kupyola m'mimba ndikupita kumagwiridwe achikondi, ndiyonso zomwe zimakwera. Zolondola.

Mwawawonapo anyamata omwe atha kukhala ndi mapaketi anayi, amayamba kunenepa pang'ono, kenako amakhala mapaketi awiri, amayamba kunenepa, ndiyeno bere limenelo lomwe linali litakutidwa kale ndi mafuta, limakulirakulirabe. Zolondola. Ndi mulingo wofanana womwe timawonjezera mafuta, mumawonjezera kulikonse, koma mafuta omwe mumawonjezera thupi lanu ndikukweza kuchuluka kwamafuta amthupi, zimaipiraipira.

Nayi nkhani yabwino. Mukazibweza m'mbuyo ndikuyesera kuti muchepetse kunenepa, mumazitaya ngati nthawi yomaliza ngati chochitika choyamba. Chifukwa chake, anyamata ambiri, akayamba kusintha ngakhale pang'ono pazakudya zawo, amayamba kutaya mafuta panjira.

Chifukwa chake mutha kuwona kuti bere limawoneka bwino. Mukawona mapaketi awiriwo, mumayambanso kuwona mapaketi anayiwo. Mumataya kulikonse.

Koma moyenerera mumayamba kuonda msanga kuposa momwe mumavalira. akuloza mafuta am'mawere. Chifukwa chake, simuyenera kukhala okhwima kwambiri pazomwe mumachita.

Chifukwa chake mukachita izi ndikuchepetsa ndikuyamba kuchita zomwe ndikukuwuzani pano anthu, zidziwikireni, ndikukulonjezani kuti mudzataya mafuta. Koma nchiyani china chikuchitika ndiye? Muli ndi chiyani pansi pake? Ndipo izi zikutifikitsa pagawo lachitatu, ndipo ndichomwe mungakhale mukuchita nthawi yomweyo, mukuyesetsa kukonza kadyedwe. Chifukwa mukapeza gawo lachiwiri molondola, nthawi ina tidzadziwa zomwe zikuchitika pansipa.

Chifukwa ngati sichikuwoneka bwino ndipo mulibe chifuwa chenicheni, mudzakhalabe ndi vuto chifukwa ndi momwe mudzawonekere. Ndipo si zomwe mukuyang'ana, koma tsopano tikuyenera kuwonetsetsa kuti tikupanga minofu pansipa. Ndipo pali njira inayake yomwe tikufunira izi, ndipo ngati mukufuna kuzipanga mwasayansi kwambiri.

Kodi timatani? Tiyenera kusankha yoyenera. Chabwino, anyamata, ndikukulimbikitsani kuti mupange dongosolo lochita masewera olimbitsa thupi. Chifukwa ndikudziwa ngati mungavomereze izi monga moyo wanu, chiyembekezo chanu chamtsogolo chidzakhala chabwino kuposa cha munthu amene amangokhala kwakanthawi. ndiye kuti muli ndi kuthekera kopititsa patsogolo kukulitsa minofu yambiri, yomwe mumayigwiritsa ntchito potengera kuchuluka kwa ma calories omwe mumawotcha popuma, chifukwa chake ndikosavuta kupewa mafuta.

Komabe, tili ndi masewera olimbitsa thupi ochepa omwe ngati simukuchita kalikonse koma zinthu zochepa ndiye yambani kuyeserera zina mwazomwe zili pachifuwa zomwe zimapangitsa kuti zizigwira ntchito molunjika makamaka ku ulusi wa m'chiuno wa pek. Tikudziwa kuti titha kuchita izi pongotsatira ulusiwo, ndimanena nthawi zonse. Mukufuna kutenga mkono wanu kuchokera kumwamba ndikukwera nawo pansi chifukwa tikudziwa kuti ulusi wamutu wam'mimba ulowera kumeneko.

Tili ndi njira zingapo. Choyamba ndikuti ndi nangula yosavuta yokhotakhota ku bar-chitseko pakhomo panu pakhomo mukuyenda pamphambano wotsika kwambiri. Izi zimatipatsa mwayi wopeza chidule chokwanira pachifuwa chifukwa sitimangoyendetsa mkono wathu pansi, koma kumbuyo akufuna kubweretsa pansi ndi kupitirira mzere wapakati.

Titha kutenga ma pushups ndikusintha m'malo mowasintha chifukwa amatipatsa mwayi wosunthira mkonowo kuchokera kumtunda kupita kutsika. Mutha kundiona ndikuyang'ana kuchokera mbali. Tsopano tikuwonjezera zowonjezera apa.

Izi zimakupatsani mwayi wopanga kuyambitsa kwa Serratus mu izi, minofu yomwe imathandizira mawere kuchokera pansi. Chinthu chachitatu chomwe titha kuchita apa ndikuti tichitenso zomwezo ndikungowonjezera kupotoza. Ndipo zonse zomwe timachita ndikuphatikizira zina zowonjezera zolimbitsa thupi zomwe sitinachite kuchokera pazowongoka zowongoka zowonjezerapo.

Ndiponso, nthawi ino tiyenera kungotembenuza matupi athu, omwe amatipatsa kuphatikizanso komweko kwa mkono pachifuwa. Zochita ziwiri zotsatira, chabwino, choyamba ndichachikale. Tikudziwa Basic Dip ndi imodzi mwanjira zabwino kwambiri zowunikira ulusi wapansi wa Pekmajor.

Vuto ndiloti nthawi zina anthu ena zimawavuta kukhala zovuta kwambiri chifukwa amayenera kuwongolera thupi lawo pano mlengalenga, ndipo mukakhala olemera kwambiri ndi kuchuluka kwamafuta amthupi mungawavutike pang'ono. Chifukwa chake ngati mukufuna, ingowonjezerani tepi kuti muchepetse thupi lanu ndikuyamba kubwereza izi, zachidziwikire, mutha kuchita izi pansi panyumba ndi pakona ya kauntala ya kukhitchini, ndipo ngati kuli koyenera, ikani phazi limodzi ingotengani kulemera kwanu kuti muchepetse. Ndiyeno pamapeto pake tili ndi njira ina, yomwe tili nayo pano ndi lamba wazitsulo pakhomopo pakhomo panu mwa kungotcha Reverse Lateral.

M'malo motengera dzanja lanu pambali ndikukweza mmwamba ngati mapewa anu, tsopano mutenge mkono wanu kuchokera pamwamba ndikuwugwetsera m'mbali mwanu, ndiye gawo la zochitikazo. Pakadali pano tikukankhira mwamphamvu momwe tingathere pansi ndikuphatikizira zochulukirapo. Iliyonse mwazochita izi ndi njira yabwino kwambiri anyamata.

cervelo r5 chimango kulemera kwake

Koma ngati ndikadakhala ndi chisankho, ndikukulimbikitsani kuti muwonetsetse kuti mukuyamba ndi maziko a pulogalamu yabwino ndikuziwaza moyenera. Ndipo izi zikutifikitsa pagawo lachinayi. Ndipo izi ndi zomwe ndidanena, zitha kukudabwitsani chifukwa ndi zomwe mutha kusintha pakadali pano, kusintha.

Mwakonzeka? Siyani, ov uh. Ngati kaimidwe kanu kakuyamwa, sindikusamala kuti chitukuko chanu ndi Chifuwa chowongoka bwanji, chidzawoneka choipa. Chifukwa cha ichi ndi chifuwa chopangidwa ndikulowetsa paphewa kukhala minofu yakunja yomwe imayima zolimba.

Ndipo mukalola kuti phewa lizichotsedwa nthawi zonse chifukwa muli ndi minofu yolimba kutsogolo kwa thupi lanu, osati chifuwa chokha koma letesi imathandizanso. Izi zimapangitsa mapewa anu kupita patsogolo ndikupanga chifuwa chowoneka chaching'ono. Muyenera kuchitapo kanthu.

Zingakhale zophweka kuzindikira vutoli. Kungoyimirira ndikuyendetsa mapewa anu kumbuyo kumapangitsa chifuwa ichi kuwoneka ngati momwe chikuyenera kuwonekera. Tsopano ndili ndi nkhani yonse yodzipereka kuti ikonze mawonekedwe amapewa ozungulira.

Ndikulumikiza izi m'nkhaniyi. Koma kuzindikira kuzindikira pano komanso tsopano kuti izi zikuwonjezera vuto lanu ndikofunikira. Ndipo ndi imodzi yomwe sindikufuna kuphonya zikafika pamalingaliro onse okonzekera kuti athetse vuto lanu kamodzi.

Ndipo ndiye muli ndi mwamuna yemwe ali ndi dongosolo ndi tsatane kuti angochotsa mafuta oyipa ammawere, koma koposa zonse, onetsetsani kuti mawu akunyozawa akulembedwerani panthawiyi. Abale, sindimafunanso kuyang'ananso pagalasi ndikusakonda zomwe mukuwona. Choyamba, monga ndanenera poyamba pano, sizovuta monga momwe mungaganizire ngati mumachita zinthu zoyenera.

Ngati mukufuna kupita nawo ku mulingo wina anyamata mukufuna sitepe ndi sitepe kuphatikiza dongosolo la chakudya tikuliwonjezera pamapulogalamu athu onse pa Athanx.com. Pakadali pano, ngati mwapeza kuti nkhaniyo ndi yothandiza, chonde siyani ndemanga zanu pansipa ndikukulimbikitsani.

Ndiponso, abale, ngati simunakhalepo kale, dinani Lembetsani ndi kutsegula zidziwitso zanu kuti musaphonye zidziwitso za nkhani yatsopano tikamatumiza imodzi. Chabwino anyamata, tiwonana posachedwa.

Kodi ndingapeze bwanji paketi sikisi ndi chifuwa?

Momwe Mungapezere6-Sakanizani ABndi KutanthauzidwaPecs
  1. Gawo 1: Sambani Zakudya Zanu. Idyani zakudya zomwe zili ndi michere yambiri komanso mafuta ochepa.
  2. Gawo 2: Onjezani HIIT ku Cardio Yanu. Ngati simukuchita cardio kale, muyenera kuyamba.
  3. Gawo 3: Yang'anirani Chifuwa Chanu Ndi Kuphunzitsa Mphamvu.
  4. Gawo 4: Yang'anani pa Core Yanu, Osangokhala YanuGawo.

Kodi ndingamange bwanji chifuwa changa ndi abs popanda zida?

1. Daimondi Kukankhira-Ups. Daimondi, kapena kugwirana, kukankhira mmwamba kumayang'ana ma triceps anu kumbuyo kwa manja anu apamwamba komansochifuwaminofu. Lowani pamalo apamwamba, koma ikani manja anu pamapewa anu kapena pafupi kwambiri kuti mupange daimondi ndi zala zanu.

Zomwe zili ndi othamanga apamwamba kwambiri ndi Chris Heria, takulandirani ku nkhani ina ya Thenx, lero ndikuwonetsani kulemera kwabwino kwambiri, kulimbitsa thupi pachifuwa, palibe zida zofunikira, tiyeni tiyambire (nyimbo za drum ndi bass) Chabwino, ndiye mwina mukuganiza kuti muyenera kunyamula zolemetsa kuti mumange chifuwa chachikulu. Ndipo kunyamula zolemera kumathandizadi, koma mutha kupezanso kulemera ndi kutalika pogwiritsa ntchito thupi lanu. Ndipo ndikuwonetsani momwe mungachitire izi ndi masewera olimbitsa thupi amakono.

Choyamba, kukula kwa minofu kumachitika mukamang'amba ndi kuwononga ulusi wa minofu yanu mukamachita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi. Akaphwanyidwa, amafunika kukonzedwa. Ndipo akakula pamodzi, amadzikonza okha ndi maselo olimba ndi olimba a minofu ndi ulusi wotchedwa hypertrophy.

Ndipo kuti mukulitse kukula kwa minofu yanu, muyenera kupatsa thupi lanu mafuta okwanira kuti ayambe kukonza. Chifukwa cha izi, zakudya zimathandiza kwambiri. Mukakhala ndi mapuloteni okwanira ndikugona mokwanira.

Zinthu ziwirizi zidzakuthandizani kukonza. Chifukwa chake zolemera ndizothandiza kwambiri pakupanga minofu ndikuti ndiyothandiza kwambiri kuthyola minofu ndikung'amba ulusi waminyewa. Izi zimapangitsa kuti minofu yanu izitopa msanga.

Koma ukakhala wonenepa, kapena ukaleka kunenepa, umatopa ndikung'amba ulusi waminyewa yako powonjezera nthawi yochulukirapo yomwe minofu yako imagwirana nayo. Izi zikutanthauza kuti kumatenga nthawi yayitali ndikupanga kubwereza kwina. Nthawi yomwe imapanikizika chifukwa chobwereza mobwerezabwereza ndikugwira imawononga ulusi wamkati wamkati, monga kuwonjezera kunenepa mukakweza.

Kenako njira yokonza minofu imatha kuyamba yomwe imapangitsa kuti ma cell anu amisili akule ndikukula. Pangani minofu ikuluikulu, yolimba, ndichifukwa chake uku ndikulimbitsa thupi pachifuwa kwa inu omwe mulibe masewera olimbitsa thupi kapena opanda zida ndikuyesetsabe kulimbitsa minofu yolimba. Ndife olimba komanso timagwira ntchito mwanzeru.

Osangodziwa kuphunzitsa, komanso zomwe muyenera kuphunzitsa. Ndipo panthawiyi tikulimbitsa pachifuwa, tidzakambirana mbali zonse za chifuwa chathu. Chifuwa chathu chapamwamba, chifuwa chapakati, dera lotsika, chifuwa chamkati, ndi chifuwa chakunja.

Tidzasankhanso minofu iliyonse ya pectoral ndikugwiritsa ntchito njira zosiyanasiyana zomwe zingakulitse ndikuwonjezera zotsatira za chifuwa ndi chifuwa chanu. Chifukwa chake tiyeni tiyambe pomwepo, tili ndi masewera olimbitsa thupi eyiti. Kuchita masewera olimbitsa thupi koyamba ndi ma pushups wamba, chifukwa chake izi ndi masewera olimbitsa thupi omwe mungafune kudziwa mukamayamba izi, koma tiwongolera matupi athu kuchokera pachidendene mpaka paphewa.

Tisunga m'chiuno mwathu kuti chikhale cholimba komanso chokoka .Ndipo tikatsika tidzabwera patsogolo ndikubweranso. Onetsetsani kuti mwakhazikitsa maziko anu ndikupuma nthawi zonse.

Tiyeni tipite zaka 20. Tidzakhala obwerera m'mbuyo chifukwa tikupeza hypertrophy ndipo tikufuna kuti tikhadzule minofu yolusayo ulusi. (Ngoma ndi nyimbo zama bass zamagetsi) (kuusa moyo) Alrig ht, kutentha pang'ono pang'ono.

Zochita zotsatirazi zomwe tili nazo zikhala ndi digiri ya 90. Uwu ukhala udindo wa Isometrix. Isometrix ndi njira yabwino kwambiri yomangira minofu chifukwa imapopa magazi ambiri kuminyewa yanu mukakhala ndi ma contractor a minofu kapena kugwira malowa.

Chifukwa chake tipita ndi mphindi 15 zokha. Ngati simungathe kumaliza masekondi 15 athunthu, sonkhanitsani nthawiyo ndi nthawi yochepa yopuma. Mwachitsanzo, yesani madigiri 90 90 pamasekondi 5 iliyonse.

Chabwino, tichita. Pazochitikazi, ndimakonda kuyambira pomwe ndikukankhira. Bwerani pansi ndikugwira torso yanu kuti manja anu akhale m'chiuno mwanu.

Mukufuna kugwira ntchitoyi, ndipo ngati mungathe, khalani patsogolo mokwanira kuti mapazi anu akhale pansi. (Ngoma ndi nyimbo zama bass zamagetsi) Chabwino, zangwiro. Chotsatira, tichita zokomera mozungulira.

Tsopano zochitikazi ndizabwino pachifuwa chanu chakunja ndi chamkati. Ndipo mudzipatula ma pecas omwe mumapita kuchokera kukakankhira mpaka kwina, ndiye kuti ndi masewera olimbitsa thupi kwambiri. Tiyeni tipite eyiti kumanzere ndiyeno eyiti kumanja.

Gwiritsitsani pachimake. Kankhirani mmwamba, tiyeni tipite mu diamondi, yotseguka, yotsekedwa. (Ngoma ndi nyimbo zama bass zamagetsi) O, chabwino, ndikuganiza ndidachita pang'ono.

Koma chotsatira tili ndi kuponya uta. Ndipo ndidziwitseni momwe ndingachitire izi. Tsopano zolimbitsa thupizi zipatula pachifuwa chanu mochulukirapo ndipo ndikutambasula kwamphamvu kumeneku kumang'ambika ndi ulusi waminyewawo.

Chifukwa chake tiyeni tilowe m'malo okwanira. Tsopano sankhani mkono womwe mukufuna kupita nawo poyamba. Ndipo sungani mkono winawo molunjika momwe mungathere.

Ndimakonda kuchita mbali imodzi choyamba. (Drum) ndi nyimbo zamagetsi zamagetsi) Kenako chitani chinacho. (Nyimbo zamagetsi zamagetsi ndi nyimbo zapansi) Ndipo ndimakonda kubwerera kumtunda ndipo ndimakonda kuchita mbali iliyonse kuti nditsimikizire kuti ndagunda nyimbo ya hypertrophy) Whoo! Chabwino, muyenera kuyambira pomwepo.

malangizo oyenerera njinga

Zochita zotsatirazi zomwe timachita ndizopha. Zidzakhala zophulika zoipa. Nkhani yaying'ono yokhudzana ndi zochitikazi, ndikangophunzira zolimbitsa thupi ndikuphulika koyipa, ma 10 okha.

Ndipo tsiku lotsatira, ndinadutsa ma pushups abwinobwino obwereza kwa 30 reps. Chifukwa chake ndimayenera kubweretsa zochitikazi munthawi imeneyi. Tiyeni tichite maulendo 10.

Chifukwa chake mukufuna kubwera pang'onopang'ono komanso mosamala momwe mungathere. Ndiyeno mukufuna kuphulika kwambiri momwe mungathere. (Ngoma ndi nyimbo zapansi zamagetsi) Whoo! Inde, ndiye wakupha.

Chotsatira, tichita zokongoletsa ndi diamondi. Ndikuwonjezera pang'ono kuti muwone izi. Daimondi, bevel.

Sungani thupi lanu molunjika ngati kukankhira kuchokera chidendene kupita paphewa, pita pansi, zigongono mkati, kunja ndikusunga mawonekedwe anu. Komabe, mukafika pamwamba nthawi ino ndikufuna kuti mukhale ndi gawo lakunja la manja anu, yesetsani kubwera ndikudzikhudza, monga choncho, monga momwe mukuwonera ndikamachita izi zikukankhira kumtunda Ma pecis ngati timachita izi, ingochitani monga choncho. Tichita osachepera 15, koma mukufunadi kupanga hypertrophy, chitani zambiri momwe mungathere.

Mukadakwanitsa kuchita 20, kuposa pamenepo. Tiyeni tizipita. (Ngoma ndi nyimbo zapansi zamagetsi) Whoo! Chotsatira tidzakhala tikupanga ma pushups okwera.

Kwezani mapazi anu, sungani mawonekedwe anu. Tiyeni tipite kwa 20. (ng'oma ndi nyimbo za bass zamagetsi) Whoo! O, ngati simunatope kale, mukadatopa tsopano.

Ichi ndichifukwa chake ndimachita zolimbitsa thupi zomaliza kuti ndizing'amba ulusi wakuya ndikuwonjezera nthawiyo pansi pamavuto. Tikungochita kukakamiza. Masekondi 30 pansi ndi 30 masekondi mmwamba.

Tiyeni tizipita. (Slow drum and synth music) Onetsetsani kuti mumapuma nthawi zonse. Ndipo osathyola nkhungu zivute zitani.

Chitani chilichonse, mgwirizano. (Ngoma ndi nyimbo zapansi zamagetsi) Kenako tili ndi zokoka zomaliza. Maulendo ena atatu oti mupite ndipo omwe amaliza kulimbitsa thupi kwambiri pachifuwa kunyumba.

Palibe zida zofunika. Ndipo monga mukuwonera, ndi chilonda choyamba chokha ndipo ndapopa kale. Chifukwa chake ndipitiliza kumaliza izi.

Koma zikomo powonera. Ngati mwakonda nkhaniyo kapena mwaphunzira china chake, ikani batani la Like. Gawani nkhaniyi ndi mnzanu yemwe akufuna kumanga minofu kunyumba.

Ndemanga pansipa, ndidziwitseni kuti nkhani yotsatira ndi yani ndikulembetsa ngati mulibe kale. Timayika ma r-nkhani Lamlungu lililonse nthawi ya 8:00 masana.

Nthawi Yakum'mawa. Ndipo ngati mungayankhe mkati mwamphindi 30 zoyambirira pakukweza, mumakhala ndi mwayi wopambana zida zaulere za Thenx. Ndipo kuti mugwiritse ntchito zolimbitsa thupi, monga choncho kuti mupeze paliponse, pitani ku Thenx.com kuti mukhale membala komanso kuti mukhale ndi mwayi wopeza mapulogalamu athu onse ophunzitsira, maupangiri amakono, komanso magwiridwe antchito tsiku ndi tsiku omwe angakusokonezeni.

Tsitsani pulogalamuyi kuchokera ku App Store kuti mutenge nawo mapulogalamu athu kulikonse komwe mungapite, ndikulowa nawo mamiliyoni ena othamanga a Thenx padziko lonse lapansi moyenera m'miyoyo yawo pompano. Tikuyenda ku Las Vegas ndi California kumapeto kwa Epulo. Chifukwa chake ngati mukufuna kutenga nawo gawo limodzi mwamasewera athu ndikukhala ndi mwayi wophunzitsa ndi ine, pitani ku Thenx.com/ blog / zochitika.

Pezani mzinda wanu ndi kulembetsa tsopano chifukwa malo ndi ochepa. Ndipo kwa iwo omwe amafunsa za nyimbo zomwe zalembedwazo, pitani ku SoundCloud ndikunditsata, ndikadzangomenya 10K ndidzatulutsa nyimbo zonse kuchokera pa channel ya Thenx komanso kuchokera pa p p vlog channel yanga. Ndipo ndili ndi malingaliro awa, tiwonana Lamlungu likubwerali, Lachinayi lotsatira pa njira yanga.

Mpaka nthawi imeneyo, chikondi chopenga, mtendere. (nyimbo zopitilira R & B)

Kodi ndibwino kuchita tsiku lililonse?

2. PhunzitsaniGawotsiku lililonse. Monga minofu ina iliyonse, yanuGawoinunso muyenera kupuma! Izi sizitanthauza kuti simungathe kuyambitsa minofu yanu mukamazitentha ngati ma Planks, Inchworms, ndi zina zolimbitsa thupi, koma simuyenera kuwaphunzitsa tsiku lililonse.Meyi 27, 2019

Chris Heria watani, takulandirani ku vlog ina. Ndi Chaka Chatsopano ndipo ndi nthawi yoti muyambe bwino ndipo pamapeto pake mupeze ma phukusi asanu ndi limodzi, koma tisanalowe m'maphukusi asanu ndi limodzi, muyenera kudziwa kuti muli ndi mafuta ochepa mthupi omwe abs anu angawone, ndipo ngati mukufuna Ngati mukufuna kuti muwone zomwe ndimadya tsiku lililonse komanso momwe ndimadyera tsiku lililonse, muyenera kuwona nkhani yanga yotchedwa Zomwe Ndimadya ndi Kuchita Tsiku Lililonse Kuti Ndikhale Okhalapakati. Paketi yolimba komanso yopangidwa isanu ndi umodzi, monga kuchuluka kwamafuta ochepa, sikungakupatseni chifuwa cholimba kapena chokhotakhota.

Muyenera kugundana m'mimba monga minofu ina iliyonse mthupi lanu ngati mukufuna kuti ikule ndikulimba. Ena a inu akhoza kukhala ochepa mafuta koma osakhala ndi abs omwe mukufuna. Nthawi zambiri anthu amangowonjezerapo chizolowezi chomaliza posachedwa kumapeto kwa kulimbitsa thupi m'malo mongokhala ndi gawo lonse lophunzitsira kunja kwa sabata kuti mugwire bwino ntchito yanu.

Izi nthawi zambiri zimawatsogolera ku abs yanu. Ma abs anu sakulimbikitsidwa mokwanira chifukwa mphamvu zanu zambiri zagwiritsidwa kale ntchito yanu yayikulu. Ndipo nthawi zina ngakhale kudumpha kwathunthu pachifukwa chomwecho.

Kusowa kwanu kuli ngati minofu ina iliyonse mthupi lanu yomwe imalimba ndikulimbana, ndipo monga gulu lina lililonse lamphamvu lomwe mukufuna kukulitsa, muyenera kutenga nawo mbali kamodzi pa sabata. Komabe, ngati mumagwiritsanso ntchito tsiku lonse kuti muzichita masewera olimbitsa thupi komanso kukhala osasinthasintha, komanso kudya zakudya zoyenera, mumayamba kuwona thupi lanu likusintha ndipo pamapeto pake mwakwanitsa kupanga paketi zisanu ndi chimodzi. Ndipo mapaketi asanu ndi limodzi amaoneka bwino, komanso kukuthandizani pakuchita masewera olimbitsa thupi ena onse ndikukweza, chifukwa kutuluka kwanu ndi gawo lofunikira la minofu yanu ndikuthandizira mayendedwe onse komanso kukhazikika kwanu.

Pankhani ya abs, simukusowa zida zilizonse kapena masewera olimbitsa thupi. Pali zolimbitsa thupi zambiri zomwe mungachite bwino ndi thupi lanu, ndipo lero ndili ndi si. imapanga x pack abs ndi zina mwazomwe ndimakonda zomwe zimagwiritsa ntchito thupi lanu.

Zochitazo ndizabwino pamilingo iliyonse, kuyambira oyamba kumene kupita patsogolo. Chomwe chimapangitsa kuti pulogalamuyi ikhale yovuta ndi momwe mungachitire pang'onopang'ono, kukhala ndi mawonekedwe abwino, ndikuyesera kuyimilira panthawi yopuma. Tichita masewera olimbitsa thupi kwa masekondi 45 ndikuphwanya kwachiwiri pakati pa 15.

Ngati mwapita patsogolo ndikufuna kuti muzichita masewera olimbitsa thupi kwa masekondi 40 ndikumapuma mphindi 20 pakati ndipo ngati ndinu woyamba ndikufuna kuti muzichita masewera olimbitsa thupi masekondi 35 ndikupuma kachiwiri 25 Pofika kumapeto kwa ntchitoyi, inu mudzakhala mukugunda minofu iliyonse mukakhala, kuchokera mkati mwanu ndi kunja, rectus, abs, ndi m'mimba mwanu. Zomwe mukufunikira ndikutsitsa pulogalamu ya Heria Pro kuchokera ku App Store kapena Google Play Store, tsegulani gawo la YouTube lochitira masewera olimbitsa thupi, tsegulani njira iyi, pangani malo ena okonzeka kupita. Zochita zoyamba ndikutsegula ndikutseka thabwa lalitali.

Tiyeni tikhale pamalo okakamiza. Chifukwa chake zikuwoneka chonchi ndipo ngati ndizovuta kwambiri nthawi zonse mumatha kutuluka ndikubwerera mkati. Tiyeni tizipita masekondi 45, kufinya maziko anu, kukankhira chogwirira pansi, kuyamba kuwongolera kupuma kwanu.

Kudzera m'mphuno mwako, tsopano kudzera pakamwa pako. (nyimbo zachimwemwe) Ndili ndi masewera olimbitsa thupi oyambawa kuti tiziwotha, tikukonzekera chizolowezi chonse. Tiyeni, masekondi 10 omaliza, asanu, anayi, atatu, awiri ndi m'modzi.

Chabwino, tisintha malo pazochitika zotsatirazi. Minofu yathu yam'mimba yochokera mbali ina yochita masewera olimbitsa thupi, timakwera njinga. Chifukwa chake manja kuseri kwa mutu wanu, miyendo yatambasulidwa kwathunthu, mawondo kugongono.

Nthawi iliyonse mukasintha, finyani ndikuphwanya. Tiyeni, masekondi 10 apitawa. Asanu, anayi, atatu, awiri ndi m'modzi.

Chabwino, tambasulani ma abs, tengani mphindi kuti mupume. Kuchita masewera olimbitsa thupi otsatirawa omwe tikayamba ndikuwongolera mwendo ndikulowa pamalo oyenera. Miyendo molunjika, torso olimba, manja mmwamba.

Kuchokera apa timayamba kukupiza miyendo. Ngati izi ndizovuta kwambiri mutha kuyika manja anu pansi kapena kungogwira malo okutira, onetsetsani kuti izi ndizolimba. M'malo mopindika miyendo yanu, sungani molunjika.

Wowongoka kwambiri, ndimomwe mumagwiritsira ntchito abs yanu. Masekondi asanu omaliza, asanu, anayi, atatu, awiri ndi m'modzi. Chabwino, tengani mphindi kuti mupume, yongolani abs yanu.

Ntchito yotsatira yomwe tiyambe ndikukhala pampando. Chifukwa chake pitilirani, gonani ndi mapazi anu mmwamba ngati tinakhala pampando, manja mmwamba, mukufuna kuyesa kukhudza denga, masekondi 45, ngati mukumva kutopa tsopano mutha kupita patsogolo, mapazi anu Osayesa kuima, pitirizani. Masekondi 10 omaliza, tiyeni, asanu, anayi, atatu, awiri ndi m'modzi.

Chabwino, kenako pita ku masewera olimbitsa thupi otsatirawa. Izi zikukweza mwendo, chifukwa chake tiyeni tibwerere pomwe tidama, tikudya, miyendo ikutambasulidwa ndikutsekeredwa panja. Mukufuna kuti mubweretse mpaka mmwamba, mpaka pansi.

Sungani miyendo yanu molunjika, khalani olimba kwenikweni. Masekondi 10 omaliza, tiyeni tipite. Asanu, anayi, atatu, awiri ndi m'modzi.

Chabwino, tiyeni tipitirire, kusinthana. Zochita zotsatirazi zomwe tiyambe nazo ndikusintha okwera. Chifukwa chake tiyeni tikhale pamalo okakamiza.

Bweretsani bondo lanu kugongono lanu, kuwoloka ndikusintha; mukakhala bwino, yambani kusinthana mwachangu pang'ono. Mukamapotoza kwambiri, ndimomwe mumagwirira ntchito abs yanu, chifukwa chake perekani zopindika ndikubweza mawondo anu, ndikulumikiza kwathunthu pansi. Tiyeni, masekondi 10 omaliza. 10, naini, eyiti, zisanu ndi ziwiri, zisanu ndi chimodzi, zisanu, zinayi, zitatu, ziwiri ndi chimodzi.

Chabwino, tili pamapeto omaliza. Ndizowoneka mwachangu kwambiri, koma Absare wanga wasangalala kale. Zochita zomaliza ndi thabwa loyang'ana kum'mawa mpaka m'zigongono.

Chifukwa chake tiyeni tilowe m'malo amitengo. Mukufuna kubweretsa bondo lanu mpaka chigongono chanu. Masekondi 45, omaliza mve, muwerenge.

Finyani abs yanu. Bwerani, tili pafupi, zonse zomwe muli nazo. 10, naini, eyiti, zisanu ndi ziwiri, zisanu, zisanu, zinayi, zitatu, ziwiri, chimodzi Kodi muli nacho, chizolowezi cha m'mimba zisanu ndi chimodzi chomwe pamapeto pake chidzakupatsani paketi sikisi yomwe mwakhala mukufuna mu 2021.

Ngati mukuchita izi tsiku lililonse tsopano, ndinganene kuti muzichita kamodzi kapena kawiri, koma bwanji ngati lero ndiye mimba yanu? Tsiku ndiye ndikufuna kuti muchite izi kuti mukhale ndi zolimbitsa thupi zokwanira zinayi. Mukangoyamba kuchita izi limodzi ndi maupangiri omwe ndidatchula koyambirira kwa nkhaniyo ndipo koposa zonse, pitirizani kutsatira mosasinthasintha. Muyamba kusintha thupi lanu ndikumakhala ndi paketi yathunthu isanu ndi umodzi, yamphamvu.

Chifukwa chake, ngati mumakonda nkhaniyi, onetsetsani kuti muswa batani longa ili. Siyani ndemanga pansipa. Ndidziwitseni zomwe mukugwira ntchito komanso zomwe mungakonde kuti nkhani yotsatirayi ikhale pamutuwu, ndipo mutha kugawana nkhaniyi ndi mnzanu amene akusowa zolimbitsa thupi zisanu ndi chimodzi zomwe angathe kuchita tsiku lililonse khalani enieni Pezani zotsatira.

Ngati simunatsimikizirebe kusaina ndi zidziwitso momwe ndimatumizira Lachinayi lililonse nthawi ya 2 koloko masana. Nthawi Yakum'mawa ndipo mukayankha mu mphindi 20 zoyambirira mumakhala ndi mwayi wopambana ena kwa Heria Apparel yaulere.

Ponena za Heria Apparel, chopereka chatsopano cha Heria changotsala masiku ochepa kugwa. Mutha kuwona gawo lililonse lazosonkhanitsazo komanso mtengo wake tsopano pa chrisheria.com Zosonkhanitsa izi zomwe mudaziwona m'nkhani zam'mbuyomu, monga zovala zoyera thukuta, thukuta lakuda, zotchinga mphepo, makabudula olimbitsira ntchito, ngakhale mathalauza omwe ndavala Pakadali pano Mumapeza kena kake musanagulitse kotero onetsetsani kuti mukunditsatira pa Instagram.

Ndidzalengeza zakadontho kaye ndikumvera, chifukwa tidzagulitsidwa mwachangu kwambiri. Ndiyesera kudzaza posachedwa ndipo ndikhazikitsanso ma pre-oda ena kuti musunge oda yanu. Ndipo muli ndi malingaliro awa, zikomo powonera.

Tionana Lachinayi lotsatira nthawi ya 2 koloko masana Nthawi Yakum'mawa.

Chikondi chopenga, mtendere.

Kodi ndiyenera kuchita chifuwa ndi abs?

“Ngati mukuphunzitsachifuwa, anuGawonawonso azigwiranso ntchito, 'atero a Julia Buckley, aphunzitsi ovomerezeka komanso wolemba buku la The Fat Burn Revolution. Izi ndichifukwa choti mukamachita masewera olimbitsa thupi monga ma push, ma squats, ma deadlifts, ndi ma kukoka, anuABS ayenerakukhala pachibwenzi kuti mukhale oyenera.Aug 29 2020

Kodi wina angakhale ndi phukusi 12?

'Minofu ya ab' yomwe timatchulayi ndi timinofu ting'onoting'ono tomwe timadutsa minofu imeneyi. Anthu osiyanasiyanaukhoza kuterokulikonse kuyambira 2 mpaka12osiyana 'zigawo' kapenaGawo, ngakhale 6 ndiofala kwambiri pamalire.Jan 9 Disembala 2019

Kodi matabwa amakupatsani abs?

Zoyenerathabwaamachitawanu absinde, komansoyanumapewa, kumbuyo, glutes ndi quads.Mapulaniamalipilidwa ngati choyenera-chitaniab kusuntha ngatiinuTili otsimikiza pakupanga maziko olimba.Epulo 30 2021

Kodi mungachite nawo mphindi 10 tsiku lililonse?

KupezaGawozingatenge zoposa10mphindi patsiku, koma pali zofunikira zitatu zokha zofunika pakuchokeraregimen ndipo ndiko kudya ndikuchita masewera olimbitsa thupi, moyenera, komanso mosasinthasintha. Momwemo, anthu ambiri adatanthauziraGawo, makamakangati inukale kulimbitsa thupi kuchuluka, koma awoGawoyokutidwa ndi mafuta am'mimba.Epulo 10 2020

Kodi ndiyambe kuchita abs kapena chifuwa choyamba?

Ngati mukufuna kuchita zolimbitsa thupi zanu zatsopano, yambani ndi pakati. “Anthu amakhala ndi zotsatira zabwino akamachitachitanizolimbitsa thupi kumayambiriro kwa kulimbitsa thupi kwawo m'malo mozimaliza, ”akutero a Alwyn Cosgrove, C.S.C.S., mlembi wa The New Rules of Lifting forGawo.Okutobala 24 2014

Kodi kulimbitsa pachifuwa kumakhudza abs?

Limbikitsani anuGawomukamaliza ma pecs anu.

Izi zili ndi zotsatira zina ziwiri zabwino pakulimbitsa thupi. Choyamba, mumatha kulimbikitsaGawopamene mukugwira ntchito yamatumba anu. Chachiwiri, kukhazikika pachimakendidzaterokukupatsani mphamvu zambiri munthawi yama pecs anumasewera olimbitsa thupi.

Kodi njira yabwino kwambiri yophunzitsira ABS ndi iti?

Zomwe Zimayenda Bwino Kuphunzitsa Chifuwa Chanu ndi Abs. 1 1. Plank Jack. Yambani pamalo okwezeka, ndi mikono yanu pansi pamapewa anu ndi thupi lanu molunjika kuchokera kumutu mpaka kuzidendene. 2 2. Triceps Pushup. 3 3. Kuuluka Pachifuwa Ndikutukula Mwendo. 4 4. Inchworm Pushup. 5 5. Single-Arm Dumbbell Chest Press. Zinthu zina

Momwe mungapangire AB ndi minofu pachifuwa yopanda zolemera?

Kupangitsa kukhala kovuta: Kuti muwonjezere pang'ono oomph pamiyendo yanu yapachifuwa ndi pachifuwa, yesani matabwa a Spiderman. M'malo mopuma m'manja mwanu, dzikwezeni kuti mukhale olimba m'manja ndi kumapazi. Bweretsani bondo lakumanzere kunja kwa bondo lanu lakumanzere, gwirani kuti muwerengere kamodzi ndikubwezeretsanso poyambira. Bwerezani kumanja.

Kodi njira yabwino kwambiri yochitira masewera olimbitsa thupi ndi iti?

Lembani mapewa anu, kumbuyo, mutu, ndi zofunkha mu benchi. Gwirani ma dumbbells pafupi ndi chifuwa ndi mikono yanu, mitengo ya kanjedza ikuyang'ana mkati, manja molunjika. Finyani abs yanu ndipo pang'onopang'ono ikani ma dumbbells pamwamba pa chifuwa chanu, paphewa-mulifupi. Pewani kutseka zigongono zanu.

Mafunso Ena M'Gululi

Mafuta oyendetsa njinga - kuyankha mafunso

Kodi oyendetsa njinga zamoto amakhala ndi mafuta angati? Kapangidwe ka Thupi Woyendetsa njinga wopambana amatha kugwa paliponse kuyambira 4% mpaka 15%. Mafuta abwinobwino amphongo azam'mimba amakhala 20%.

Kupalasa njinga kwa oyamba kumene - mayankho omwe angakhalepo

Kodi woyenda pa njinga woyambira amayenera kutenga nthawi yayitali bwanji? Sinthani kwa mphindi 15 mpaka 20 m'masiku anu awiri oyambilira omwe mwapatsidwa. Sinthani kwa mphindi 30 kumapeto kwa sabata. Sabata ino, tichotsa limodzi la masikuwo, ndipo tidzayenda kwa masiku awiri otsalawa. Timalimbikitsa kupalasa njinga kwamphindi 25 Lachitatu, ndi mphindi 35 kumapeto kwa sabata.

Kupalasa njinga kwa thovu - kupeza mayankho

Kodi oyendetsa thovu ndiabwino kwa oyenda pa njinga? Nkhani yabwinonso ndikuti kuponyera thovu ndi njira yabwino yothandizira kufulumizitsa njira yochira. Kugwiritsa ntchito minofu yanu molimbika kumabweretsa misozi yaying'ono mu ulusi, komanso kupanga mfundo ndi malo olimba - nthawi zambiri mozungulira ma quads, ma hamstrings ndi kumbuyo kwa oyendetsa njinga. 17 окт. 2017 г.

Kupalasa njinga kwamayi - mungasankhe bwanji

Kodi kupalasa njinga kumasintha bwanji thupi la mayi? Kuyendetsa njinga kumamangirira minofu Kuyanjana kwa njinga kumatanthauza kuti sikungowotcha mafuta: kumamangitsanso minofu - makamaka mozungulira ma glute, hamstrings, quads, ndi ana amphongo. Minofu ndi yotsamira kuposa mafuta, ndipo anthu omwe ali ndi kuchuluka kwakukulu kwa minofu amawotcha mafuta ambiri ngakhale atangokhala. 2 нояб. 2020 г.

Zochitika pa njinga 2020 - momwe mungachitire

Kodi ndingayang'ane kuti njinga zamoto mu 2020? Ngati muli ku US, mutha kuwonera Tour de France pa: NBCSports Gold ya $ 50 pachaka. Kulembetsa kwa Fubo.tv $ 56.98 pamwezi. FloBikes ya FlloSports pafupifupi $ 155 pamwezi. PlayStation Vue pa $ 49.99 pamwezi.DirecTV Tsopano $ 50 pamwezi.Sling TV ya $ 15 pamwezi.