Sikuti onse ochita masewera olimbitsa thupi amakhala ndi zotsatira zofananira. Zizindikiro zimakhudzidwa ndi zinthu zambiri: chakudya chokwanira komanso chokhazikika, mawonekedwe apawokha, regimen, kugona ndi kuphunzitsa. Koma bwanji ngati, ngakhale mutakhala ndi mtundu wofananira bwino, kupita patsogolo pakupeza minofu, mphamvu ndi magwiridwe antchito ndizochepa kapena kulibe?
Osewera omwe ali ndi vuto lotere amatchedwa ectomorphs kapena anthu omwe ali ndi thupi la asthenic. Mwachidule, sizinapangidwe kuti zikhale masewera olimbitsa thupi - izi ndi zomwe chilengedwe chimalamula. Chifukwa chake, zotsatira zakuphunzitsidwa zimawonetsedwa mwa iwo zocheperako komanso pang'onopang'ono. Koma musataye mtima - pulogalamu yapadera yophunzitsira ectomorph, kuphatikiza chakudya choyenera, ikuthandizani kukwaniritsa zomwe mukufuna.
Kodi ectomorph ndi chiyani?
Ectomorph ndimunthu yemwe amabadwa ndi thupi loonda.
Zimasiyana mitundu ina ya thupi (mesomorphs ndi endomorphs) ndi kagayidwe inapita patsogolo, chifukwa amene alibe subcutaneous mafuta wosanjikiza. Ectomorphs nthawi zambiri amakhala wamtali, wokhala ndi miyendo yayitali ndi mikono. Minofu ya ectomorphs siyomwe imatha kukhala ndi hypertrophy, koma imazolowera kugwira ntchito yolimbika kwambiri.
Mawonekedwe a thupi
Thupi lake limagwira ngati mbaula - "amawotcha" ma calories onse omwe amadya. Chifukwa cha izi, amatha kukhala ndi masiku 365 pachaka popanda zoletsa zapadera pazakudya. Izi zili ndi zovuta komanso zabwino.
Zovuta zamapangidwe amthupi ectomorphic
Kuti mupeze minofu, ectomorph imafunikira ma calories ambiri. Ngati endomorph imafuna zotsala za 10% zama calorie zomwe zimachitika tsiku ndi tsiku (kuchuluka kwama calories omwe munthu wina amagwiritsa ntchito patsiku), ndiye kuti ectomorph ndi osachepera 20%. Ndipo sitinena za zopatsa mphamvu "zopanda kanthu" kuchokera pachakudya chofulumira, maswiti ndi masodasi. Kuti mukhale ndi minofu yabwino kwambiri, muyenera kudya moyenera - sipayenera kukhala choposa 10-20% cha zakudya zopanda thanzi mu zakudya. Maziko ake ayenera kukhala mapuloteni azinyama, chakudya chambiri komanso mafuta osakwanira.
Ectomorph imapindulitsa
Zodabwitsa ndizakuti, ma ectomorphs amapanga mitundu yabwino kwambiri yolimbitsa thupi komanso omanga thupi. Pakukulitsa magetsi ndi kuwoloka mtanda, mawonekedwe amtunduwu sakhala oyenerera, ngakhale pakuchita chilichonse zitha kuchitika.
Chifukwa cha kuchuluka kwa kagayidwe kachakudya, ndizosavuta kwambiri kuti ma ectomorphs achotse mafuta ochepa. Amatha kukhalabe owuma komanso opumira chaka chonse osachita khama. Kuphatikiza apo, ma ectomorph ali ndi mafupa ochepa. Kuphatikizana ndi minofu ya hypertrophied, izi zimapereka magawo abwino kwambiri: mapewa ofiira ofanana ndi mpira ndi ma volricous quadriceps okhala ndi chiuno chopapatiza, ma biceps ozungulira motsutsana ndi zingwe zopyapyala.
Palinso zopindulitsa zina. Kuchepetsa thupi komanso kuchepa kwamafuta ochepera samachulukitsa dongosolo lamtima. Ectomorphs amakhala ocheperako nthawi zonse omwe amakhala ndi matenda monga kuthamanga kwa magazi ndi arrhythmia.
Makhalidwe a maphunziro ndi zakudya
Chiwerengero chapadera chimafunikira njira yapadera pophunzitsira komanso popanga zakudya. Dongosolo lokonzekera bwino la ectomorph sizomwe zimafunikira kuti mupeze zomwe mukufuna. Chakudya choyenera cha mtundu wa thupi ndilofunika kwambiri.
Zakudya
Nkhani yathanzi yama ectomorphs ndiyofunikira kwambiri - popanda zakudya zabwinobwino komanso chakudya chopatsa thanzi, kulimbitsa thupi sikungakuthandizeni.
Chakudya ayenera moyenera, chakudya ayenera kukhala osachepera 4-5. Chilichonse apa ndichosavuta - palibe kusiyana kambiri kangati patsiku komwe mumadya, koma ndizovuta kudya chakudya chonse chofunikira kawiri. Ikhozanso kutambasula m'mimba.
Maganizo olakwika pa nkhani ya kadyedwe
Pali malingaliro kuti ma ectomorphs amatha kudya chilichonse chomwe angafune. Monga, chinthu chachikulu ndikudya kuchuluka kwa ma calories, ndiye kuti padzakhala kukula.
Uku ndikulingalira kwakukulu pazifukwa zingapo:
- Choyamba, simungapeze kalori yanu yamasiku onse kuchokera ku maswiti ndi chakudya chofulumira komanso osakhala ndi mavuto azaumoyo.
- Kachiwiri, kudya kotere kumachedwetsa kuchepa kwa thupi kwanu pakapita nthawi, ndipo mudzakhala ndi mafuta owonjezera. Pachifukwa ichi, sipangakhale funso la minofu iliyonse: minofu siyikula kuchokera ku mafuta ndi shuga, imafunikira mapuloteni, omwe kulibeko pazinthu zoterezi.
- Chachitatu, popita nthawi, thirakiti la m'mimba liyamba kukana zakudya zopanda pake. Ndifuna kudya chakudya chopatsa thanzi. Koma popeza mumazolowera kudzikongoletsa chilichonse, kudya moyenera sikungayambitse chilakolako chokwanira, ndipo mudzadya maulendo awiri patsiku. Izi zidzakupangitsani kukhala owonda kwambiri kuposa momwe mudalili musanaphunzire.
Ngati tsiku limodzi mwapeza chakudya chanu - zili bwino. Koma sungadye monga choncho nthawi zonse.
© bit24 - stock.adobe.com
Kufalitsa kwa BJU mu zakudya
Izi sizitanthauza kuti ma ectomorphs ayenera kutsatira chakudya chokhwima, chomwe chidzakhale ndi zakudya zopatsa thanzi 100%. M'malo mwake, pang'ono chabe chakudya m'zakudya sichingawapweteke. Mwachitsanzo, atangomaliza maphunziro.
Payenera kukhala zakudya zambiri mu zakudya, osachepera 5 g pa 1 kg ya kulemera kwa thupi... Ngati kulemera sikukula, pang'onopang'ono onjezerani 0,5 g wamakabohydrate pa 1 kg yolemera thupi ndikuwunika zosintha. Ndi zomanga thupi, zonse ndizosavuta: nthawi zonse idyani 2 g ya mapuloteni pa 1 kg ya kulemera kwa thupi. Izi ndikwanira kuchira ndikukula kwa minofu. Idyani pafupifupi 1 g wamafuta pa 1 kg ya kulemera kwa thupi - izi zidzawonjezera kuchuluka kwa kalori ndipo zidzawononga "mafuta" okwanira magwiridwe antchito amthupi.
Zopezedwa Zamgululi
Mwa zinthu zofunika kwambiri kudya:
- mapuloteni: nkhuku, nkhukundembo, mazira, nsomba zoyera ndi zofiira, ng'ombe, nkhumba, kanyumba tchizi ndi zina zamkaka, whey mapuloteni;
- mafuta: mafuta a nsomba, mafuta a fulakesi, mapeyala, mtedza;
- chakudya: oatmeal, durum pasta pasta, mpunga, buckwheat, balere, masamba, zipatso.
Chakudya cham'mawa ndi chisanachitike (1.5-2 maola musanachite masewera olimbitsa thupi) ndizofunikira kwambiri. Ayenera kukhala ndi chakudya chambiri kuti athandize thupi kuti ligwire ntchito yobala zipatso. Mukamaliza maphunziro, ndibwino kuti mutenge protein kapena gainy Wheel yokhala ndi pang'ono (pafupifupi 50 g) ya chakudya chosavuta. Mapuloteni amalimbikitsidwanso kudyedwa pakati pa chakudya kuti musunge mapuloteni nthawi zonse m'thupi.
Musanagone, tikulimbikitsidwa kumwa casin (mapuloteni oyamwa kwambiri) kapena kudya 250-300 g wa tchizi kanyumba kuti mudziteteze ku catabolism usiku wonse. Musaiwale kudya fiber yokwanira kuyamwa chakudya, ndiye kuti mavuto aliwonse am'mimba adzakudutsani.
Kulimbitsa thupi
Malo apakati mu pulogalamu yophunzitsira yopezera misa pa ectomorph amapatsidwa machitidwe oyambira. Sungani mayendedwe ocheperako, chifukwa siothandiza ndipo amakhala ndi gulu limodzi lokha laminyewa. Cardio iyenera kuchotsedwa palimodzi, pokhapokha mutakhala ndi zisonyezo zaumoyo wanu.
Kulimbitsa thupi katatu pamlungu kudzakhala kokwanira, ndipo ndibwino kuyamba ndi awiri wamba - koyambirira kolimbitsa thupi, lowetsani lonse pamwamba, ndipo chachiwiri, lowetsani pansi. Zochita zolimbitsa thupi ziyenera kukhala zolimba, koma zazifupi - zosaposa ola limodzi, pazipita - 1.5.
Yesetsani kukulitsa mphamvu zanu. Mukakhala olimba mtima, minofu yanu imatha kukula. Chifukwa chake, masewera olimbitsa thupi monga benchi, ma deadlift, ndi ma barbell squats sangathe kunyalanyazidwa. Mukamachita masewera olimbitsa thupiwa, popita nthawi mudzakulirakulira. Koma palibe chifukwa chilichonse chowonjezera kulemera kwa ntchito kuti chiwonongeko cha njirayi.
Ndipo mukapeza maziko ofunikira a minofu ndi nyonga ndikuwoneka bwino ngati mesomorph, mutha kuwonjezera pang'onopang'ono kuchuluka kwa ma cardio ndikuchita zolimbitsa thupi pophunzira magulu am'magazi.
Mapulogalamu ophunzitsira amuna
Popanda mphamvu zolimbitsa thupi, kukula kwa minofu sikungakhale, thupi silifunikira izi. Chifukwa chiyani mumagwiritsa ntchito ndalama zanu pobwezeretsa ma microtraumas mu minofu, ngati mungathe kuziyika m'matumba a adipose ndikuzisiya m'malo osungidwa?
Kuchita masewera olimbitsa thupi
Pulogalamu yamasiku awiri pa sabata ya ectomorph ndi iyi:
| Lolemba (kumtunda) | ||
| Bench atolankhani atagona pa benchi yopingasa | 4x12,10,8,6 |  |
| Onetsani makina osindikizira | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Kukoka kwakukulu | 4x10-15 |  |
| Mzere wopindika | 4x10 |  © Makatserchyk - stock.adobe.com |
| Atolankhani ankhondo | 4x10-12 |  |
| Kupotoza pa benchi | 3x12-15 |  |
| Lachinayi (m'munsi thupi) | ||
| Magulu Amapewa A Barbell | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Lembani mwendo mu simulator | 3x10-12 |  |
| Akufa pamiyendo yowongoka | 4x10-12 |  |
| Mapale Amapewa a Barbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ng'ombe Yolemera Imakwera | 4x15 |  |
| Mwendo wopachikidwa ukukwera pa bar | 3x10-15 |  |
Pulogalamu yophunzitsa ectomorph ndiyabwino kwa othamanga oyamba kumene. Njira yonse yophunzitsira imamangidwa mozungulira mayendedwe oyambira - simudzawonjezeka ndipo pang'onopang'ono.
Kwa othamanga omwe ali ndi maphunziro oyambira, kugawanika kwamasiku atatu ndiye njira yabwino kwambiri:
| Lolemba (pachifuwa + mapewa + triceps) | ||
| Bench atolankhani atagona pa benchi yopingasa | 4x12,10,8,6 | |
| Onetsetsani ku Smith pa benchi yoyenda | 3x10 |  © Zithunzi za Odua - stock.adobe.com |
| Kusambira pazitsulo zosagwirizana | 3x10-15 |  |
| Bench atolankhani mwamphamvu | 3x10 |  |
| Arnold atolankhani | 4x12 |  |
| Kukoka kwakukulu kwa barbell | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Lachitatu (kumbuyo + biceps) | ||
| Kutha | 4x12,10,8,6 |  |
| Kukoka kwakukulu | 4x10-15 | |
| Mzere wamanja wokhala ndi dzanja limodzi | 3x10 |  |
| Cham'mbali chipika Chikoka | 3x10 |  © tankist276 - stock.adobe.com |
| Zokopa Zosintha Zosintha | 4x10-12 |  |
| Lachisanu (miyendo + abs) | ||
| Magulu Amapewa A Barbell | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Lembani mwendo mu simulator | 3x10-12 | |
| Ku Romania Dumbbell Deadlift | 4x10-12 |  |
| Mphuno ya Dumbbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ng'ombe imadzuka mu simulator | 4x15 |  © Makatserchyk - stock.adobe.com |
| Kupotoza mu simulator | 3x12-15 |  |
| Bweretsani ma crunches pa benchi | 3x10-15 |  |
Apa, kuwonongeka kwa tsiku la sabata ndi minofu yolumikizana, mwachitsanzo, ma triceps amagwira ntchito m'malo onse osindikiza pachifuwa, ndipo ma biceps amagwira ntchito m'mizere yakumbuyo. Kusunthika kwakukulu kudzakhala kokwanira kuthana ndi timagulu ting'onoting'ono tating'onoting'ono, chifukwa chake kudzipatula sikofunikira pakadali pano.
Makalasi kunyumba
Osataya mtima ngati ndinu ectomorph ndipo mulibe mwayi wopita kukachita masewera olimbitsa thupi. Mutha kuchita masewera olimbitsa thupi ndikukhala olimba popanda kusiya kwanu. Zida zochepa (zopangira dumbbells ndi bar yopingasa) ndikulakalaka ndikwanira.
Mfundo yophunzitsira idzakhala yofanana - sizimapangitsa kusiyana kwa minofu ngakhale mutazigwiritsa ntchito kunyumba kapena kalabu yolimbitsa thupi, chinthu chachikulu ndikugwira ntchito mofananamo ndikuyesera kukulitsa zisonyezo zamphamvu. Kuchita masewera olimbitsa thupi ndi kulemera kwanu posachedwa kumabweretsa kusayenda bwino, motero ma dumbbells kapena kettlebells ayenera kupezeka.
Pulogalamu yolimbitsa thupi masiku awiri ya ectomorph iyenera kuwoneka motere:
| Lolemba (kumtunda) | ||
| Makina osindikizira a Dumbbell atagona pa benchi kapena pansi | 4x12 |  |
| Kukakamiza kwakukulu, mapazi pamtunda | 4x12-15 |  |
| Kukoka kwakukulu | 4x10-15 | |
| Mzere wamanja wokhala ndi dzanja limodzi | 4x10 | |
| Atayimirira dumbbell atolankhani | 4x10-12 |  © Yakobchuk Olena - stock.adobe.com |
| Ziphuphu pansi | 3x12-15 |  |
| Lachinayi (m'munsi thupi) | ||
| Dumbbell Goblet Squat | 4x12-15 |  |
| Dumbbell Lolunjika Mwendo Deadlift | 4x10-12 | |
| Mphuno ya Dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Ng'ombe Yolemera Imakwera | 4x15 | |
| Bweretsani zidutswa pansi | 3x10-15 |  © artinspiring - stock.adobe.com |
Ngati kukankha kapena kukoka ndikosavuta, chitani ndi zolemetsa zowonjezera, mwachitsanzo, valani chikwama ndi china cholemera.
Kugawa kwa masiku atatu kunyumba kumawoneka motere:
| Lolemba (pachifuwa + mapewa + triceps) | ||
| Makina osindikizira a Dumbbell atagona pa benchi kapena pansi | 4x12 | |
| Kukakamiza kwakukulu, mapazi pamtunda | 3x12-15 | |
| Makina ophulika | 3x10-15 |  |
| Makina osindikizira a benchi ya Dumbbell osagwira nawo mbali (benchi kapena pansi) | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Arnold atolankhani | 4x12 | |
| Dumbbell Akuyandikira ku Chin | 4x12-15 |  © ruigsantos - stock.adobe.com |
| Lachitatu (kumbuyo + biceps) | ||
| Kuphulika kwa Dumbbell | 4x12 |  |
| Kukoka kwakukulu | 4x10-15 | |
| Mzere wamanja wokhala ndi dzanja limodzi | 4x10 | |
| Zokopa Zosintha Zosintha | 4x10-15 | |
| Kuyimirira kwa dumbbell curls | 3x10-12 |  |
| Lachisanu (miyendo + abs) | ||
| Masewera a Dumbbell | 4x12 |  |
| Ku Romania Dumbbell Deadlift | 4x10-12 | |
| Mphuno ya Dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Ng'ombe Yolemera Imakwera | 4x15 | |
| Kupotoza ndi kulemera kwina | 3x10-12 |  © fizkes - stock.adobe.com |
| Bweretsani zidutswa pansi | 3x10-15 | © artinspiring - stock.adobe.com |
Mapulogalamu ophunzitsira atsikana
Ectomorphs si amuna okha, komanso akazi. Anthu ambiri amaganiza kuti uwu ndi mwayi wawo waukulu ndipo amatha kudya chilichonse osachira. Koma talingalirapo za nkhaniyi - zochulukirapo zilizonse zimakhala ndi zotsatirapo, kuphatikizapo kudya mosasankha. Atsikana a Ectomorph amafunika kuti azigwirira ntchito okha kuposa amuna.
Masewera olimbitsa thupi
Dongosolo lophunzitsira mtsikana wa ectomorph masiku awiri liyenera kuwoneka motere:
| Lolemba (kumtunda) | ||
| Dumbbell Bench Press | 4x12 |  |
| Mzere wamanja wokhala ndi dzanja limodzi | 4x10 | |
| Lonse Grip Row | 4x10 |  © Makatserchyk - stock.adobe.com |
| Kutengeka | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Anakhala ku Delta Press | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Zowonjezera za Dumbbell kuchokera kumbuyo kwa mutu | 3x12 |  © Vitaly Sova - stock.adobe.com |
| Dumbbell Curls Atakhala Pa Benchi Yotsika | 3x12 |  © Makatserchyk - stock.adobe.com |
| Lachinayi (m'munsi thupi) | ||
| Smith Zikwama | 4x12 |  |
| Akufa pamiyendo yowongoka | 4x10-12 | |
| Mphuno ya Dumbbell | 3x10 | © Makatserchyk - stock.adobe.com |
| Kunama Mwendo Kupotana | 3x15 |  © Makatserchyk - stock.adobe.com |
| Ng'ombe Yolemera Imakwera | 4x15 | |
| Kupotoza pa benchi | 3x12-15 | |
Chosankha cha masiku atatu:
| Lolemba (pachifuwa + mapewa + triceps) | ||
| Anakhala pansi osindikizira pachifuwa | 4x12 |  © Makatserchyk - stock.adobe.com |
| Anakhala pansi Dumbbell Press | 4x12 |  © Makatserchyk - stock.adobe.com |
| Kukoka kwakukulu kwa barbell | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Zowonjezera za Dumbbell kuchokera kumbuyo kwa mutu | 3x12 | © Vitaly Sova - stock.adobe.com |
| Dumbbell kumenyedwa | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Kupotoza pa benchi | 3x12 | |
| Lachitatu (kumbuyo + biceps) | ||
| Kokani bala ku lamba | 4x12,10,8,6 | © Makatserchyk - stock.adobe.com |
| Mzere wokhotakhota wa chapamwamba mpaka pachifuwa | 4x10-15 | © Makatserchyk - stock.adobe.com |
| Cham'mbali chipika Chikoka | 3x10 | © tankist276 - stock.adobe.com |
| Njira Yopapatiza Yogwira Mzere | 3x10 |  © Makatserchyk - stock.adobe.com |
| Kuyimirira kwa dumbbell curls | 4x10-12 | |
| Lachisanu (miyendo + abs) | ||
| Smith Zikwama | 4x12 | |
| Lembani mwendo mu simulator | 3x12 | |
| Akufa pamiyendo yowongoka | 4x12 | |
| Mapapu a Smith | 3x10 |  © Alen Ajan - stock.adobe.com |
| Ng'ombe imadzuka mu simulator | 4x15 | © Makatserchyk - stock.adobe.com |
| Bweretsani ma crunches pa benchi | 3x10-12 | |
Ngakhale kuti kugawanika kumagwirizana ndi pulogalamu yamwamuna, iyi si pulogalamu yophunzitsira zolemera ya ectomorph. Apa tikubweretsa zina zoyeserera zodzitetezera zida zazimayi zosalimba kuvulala kosafunikira. Kuphatikiza apo, pali axial yocheperako pamsana, palibenso zophulika zolemetsa ndi ma squats okhala ndi barbell, monga pulogalamu ya amuna a ectomorph.
Kuchita masewera olimbitsa thupi kunyumba
Mutha kuphunzitsa osati masewera olimbitsa thupi okha, komanso kunyumba. Ngakhale msungwana amatha kutenga njira zoyambirira kuti akhale wathanzi kunyumba. Mumangofunika ma dumbbells angapo osakwanira.
Pulogalamu yophunzitsira ectomorph wamkazi kunyumba kwa masiku awiri:
| Lolemba (kumtunda) | ||
| Kugwira mwamphamvu (ngati mulibe mphamvu, mungathe kuchokera m'maondo anu) | 4x10-15 |  © Andrey Bandurenko - stock.adobe.com |
| Mzere wamanja wokhala ndi dzanja limodzi | 4x10 | |
| Kunama Dumbbell Pullover | 3x10-12 |  © Nicholas Piccillo - stock.adobe.com |
| Anakhala pansi Dumbbell Press | 4x12 | © Makatserchyk - stock.adobe.com |
| Sungani zolumikizira kumbali ndikuimirira | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Kuyimirira kwa dumbbell curls | 3x12 | |
| Zowonjezera za Dumbbell kuchokera kumbuyo kwa mutu | 3x12 | © Vitaly Sova - stock.adobe.com |
| Lachinayi (m'munsi thupi) | ||
| Dumbbell Plie Squat | 4x15 |  |
| Dumbbell Lolunjika Mwendo Deadlift | 4x12 | |
| Mphuno ya Dumbbell | 4x12 | © Makatserchyk - stock.adobe.com |
| Ziphuphu pansi | 3x12-15 | |
| Thabwa chigongono | Masekondi 3x40-60 |  © Makatserchyk - stock.adobe.com |
Gawani masiku atatu:
| Lolemba (pachifuwa + mapewa + triceps) | ||
| Kugwira mwamphamvu (ngati mulibe mphamvu, mungathe kuchokera m'maondo anu) | 4x10-15 | © Andrey Bandurenko - stock.adobe.com |
| Anakhala pansi Dumbbell Press | 4x12 | © Makatserchyk - stock.adobe.com |
| Dumbbell Akuyandikira ku Chin | 4x12-15 | © ruigsantos - stock.adobe.com |
| Zowonjezera za Dumbbell kuchokera kumbuyo kwa mutu | 3x12 | © Vitaly Sova - stock.adobe.com |
| Kubwerera | 3x12 | © Makatserchyk - stock.adobe.com |
| Lachitatu (kumbuyo + biceps) | ||
| Kuphulika kwa Dumbbell | 4x12 | |
| Mzere wamanja wokhala ndi dzanja limodzi | 4x10 | |
| Kunama Dumbbell Pullover | 4x12 | © Nicholas Piccillo - stock.adobe.com |
| Kuyimirira kwa dumbbell curls | 4x10-12 | |
| Lachisanu (miyendo + abs) | ||
| Dumbbell Goblet Squat | 4x12 | |
| Dumbbell Lolunjika Mwendo Deadlift | 4x12 | |
| Mphuno ya Dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Ziphuphu pansi | 3x12-15 | |
| Thabwa chigongono | 3x40-60 gawo | © Makatserchyk - stock.adobe.com |
