Khalani Wokwanira Ndi Mapepala Amapope, Madzi a Madzi, ndi Mabotolo A Mowa
Ngakhale kuti simungathe kuchita masewera olimbitsa thupi kapena zipangizo zamakono, ngati mabotolo kapena mipira ya mankhwala, izi siziyenera kukulepheretsani kutuluka thukuta lanu. Malingana ngati muli ndi zinthu zochepa zogwiritsira ntchito pakhomo (onani galasi yanu-zida zogwiritsidwa ntchito zosadziwika), mukhoza kugawana pamodzi ndi thupi lanunthu kuti mufanane ndi maseĊµera olimbitsa thupi.
1. Mapulogalamu a Paper
Asanayambe kukhala ndi Valslides kapena magalasi a magalasi , panali mapepala a pepala. Ndipo moona, iwo ali abwino basi. Ngati mukuchita masewera olimbitsa thupi, ndipo mukuyang'ana kuti muwonjeze minofu mukamayesetsa kuchita masewera olimbitsa thupi, tengani mapepala awiri ndi kuwaika kugwira ntchito. Mwachitsanzo, mukhoza kupangitsa mapapu kukhala ovuta kwambiri poika phazi lanu la kutsogolo papepala asanayambe kutsogolo . Mapepala a mapepala amachepetsa kukangana pakati pa pansi ndi phazi lanu, kotero m'malo molowera kupita kumalo osungira, mukhoza kujambula mapepala apamtunda kutsogolo musanatsitsirenso pamene mukubwerera kumalo oyambira. Kulamulira kuyendayenda uku ndi kovuta, kotero onetsetsani kuti muziyenda pang'onopang'ono komanso mosasunthika!
2. Gallon Water Bottles
Galoni imodzi yamadzi imakhala pafupifupi mapaundi asanu ndi atatu, choncho ngati muli ndi makilogalamu awiri a madzi, mutha kuziyika mosavuta kuzolowera.
Popanda kutchulidwa, botolo la madzi limapangitsa kuti azikhala ophweka, kupiringa, ndi kusambira. Onetsetsani kuti mumagwiritsa ntchito mabotolo a madzi ndi chotupa pa kapu-ngati mumagwiritsa ntchito zikhomo, ndipo zimachoka, mumakhala ndi nyansi m'manja mwanu.
Mphoto ya bonasi! Ngati galoni imodzi ya mabotolo ikuwoneka yopepuka kwambiri, tengani zitsulo zitatu. Mukamadzaza kwathunthu amalemera mapaundi 25, koma mukhoza kuwaza 1/2 kapena 3/4 ya njira ngati simukukonzekera ndikukakamiza kulemera kwake.
3. Kutalika kwa Mapepala
Simusowa kuti mugule mphunzitsi woimitsidwa ngati muli ndi chingwe chapafupi-ngakhale ngakhale chingwe chochepa kwambiri. Tangogwedezani chingwe chanu pa nthambi yolimba ya mtengo, kumvetsetsa mapeto onse, ndipo mupite kuntchito mukuthandizira kukwezeretsa, mapulumu oyimitsa, ndi pushups.
Kuti mupeze chitetezo chowonjezereka, ganizirani kumangiriza zida zolimba pamapeto onse kuti musamangidwe, kapena kumanga malupu pamapeto omwe mungagwiritse ntchito ngati manja ndi phazi. Onetsetsani kuti mfundozo zidzasunga nthawi yonse yochita masewera olimbitsa thupi.
4. Mabotolo a Mowa
Khulupirirani kapena ayi, mabotolo onse a mowa ndi kukula kwakukulu ndi mawonekedwe omwe amagwiritsidwa ntchito mmalo mwa "zidutswa zapamwamba zowonongeka" (nthawi zambiri 1 mpaka 3). Mabotolo ochuluka kwambiri amatha kulemera makilogalamu 1,25 (kuwerengera chakumwa, botolo, ndi kapu), ndipo botolo lochepa limapangitsa kukhala kosavuta kugwira. Kuwonjezera apo, ngati mumakoka mabotolo molunjika kuchokera ku furiji, iwo ndi abwino komanso ozizira!
5. Chophika chophimba
Zovala zowonjezera (ndi mapiritsi ambiri), ndi zabwino komanso zogwiritsira ntchito, zomwe zimawapanga kukhala njira zopanda malire . Zimakhala zovuta kuima ndi kuchita masewera olimbitsa thupi chifukwa thupi lanu liyenera kuyesetsa kwambiri kuti likhale lolimba pamphuno kapena pamtunda.
Zoonadi, zida zenizeni zowonjezera zimasonyeza kuti palibenso njira yowonjezereka yogwiritsira ntchito masewera olimbitsa thupi, koma sizikutanthawuza kuti ma cushions si njira yabwino. Yesani kupanga pushups pamsana, kapena magulu ogawidwa ndi phazi limodzi pamtambo, ndi phazi limodzi pansi.
6. Chikwama
Chovala choyambirira choyambirira chinali chikwama-kodi mukukumbukira mukukwera kuzungulira zomwe zimawoneka ngati mapaundi makumi awiri a mabuku ngati mwana? Lembani chikwama cholimba chokhala ndi mabuku kapena zakudya zamzitini, kuyika pamsana wanu (malo a bonasi ngati chikwama chanu chiri ndi chikhomo chapachifuwa mungathe kumangiriza chithandizo chowonjezera), ndipo muzivale pakhomo panu, mukuchita ntchito zapakhomo, kapena kuwonjezera kulemera kwa masewera olimbitsa thupi, monga squats, mapapo, ndi pushups.
Mutha kutenga ngakhale chikwama ndi kumanga makapu kuti apange mapepala, mapepala, mapepala, kapena makina a kettlebell.
7. Kutalika kwa Mtolo Wolemera
Ngati mutakhala ndi kutalika kwa unyolo wolemetsa mutakhala m'galimoto yanu (mamita makumi atatu), bwanji osagwiritsa ntchito ngati chingwe cha nkhondo ? Mutha kuika pakati pa unyolo kuzungulira positi kapena mtengo, kumapeto kumapeto kwa unyolo mu dzanja lirilonse, ndikusuntha! Ngati simunayeserepo masewera olimbitsa thupi, musamangoganizira zazing'ono zanu ndipo kumbukirani kuti mumagwiritsa ntchito mawondo anu akuyendayenda. Mukhozanso kukulunga mapeto a mbali iliyonse ya unyolo ndi matepi Thandizani kuteteza manja anu pamene mukuchita masewera olimbitsa thupi.
8. PVC Pipe
PVC chitoliro ndi chodabwitsa chogwiritsira ntchito thupi, makamaka ngati mutenga makapu kuchokera ku sitolo ya hardware kuti mutseke kumapeto. Mungathe kudzaza pVC yaikulu ndi madzi kapena mchenga (mwina pang'onopang'ono, kapena kwathunthu), ndipo mugwiritse ntchito chitoliro ngati machesi osayenerera, olemera kwambiri (omwe amatchedwa slosh tube kapena slosh pipe).
Ngati muli othandiza, mungathe kumanga chilichonse pogwiritsa ntchito PVC. Mwachitsanzo, Todd Kuslikis anamanga masewera olimbitsa thupi omwe ali ndi masewera olimbitsa thupi ochokera ku PVC.
9. Buku Lolemera
Pafupifupi zochitika zilizonse zomwe mumachita mukakhala ndi mpira wa mankhwala kapena mbale yolemetsa ingatheke ndi buku lolemera. Mwachitsanzo, chotsani mpira wa mankhwala kuti ukhale ndi buku pamene mukulemera kwa oblique , kulemera kwa situps, kapena chotupa cha mtengo .
10. Chinsalu Chophimba
Nsalu zapanyanja zingagwiritsidwe ntchito monga matsulo a yoga impromptu (makamaka pa malo opangidwa ndi matabwa) ndi kutambasula nsapato . Ndipo ngati muli pamalo osalala, mutha kuzilemba ndi kuzigwiritsa ntchito pochita masewera olimbitsa thupi, mofanana ndi mapepala a pepala omwe tatchulidwa pamwambapa.
Mawu Ochokera
Kumapeto kwa tsikulo, kugwira ntchito mwamphamvu sikutanthauza zipangizo zamakono kapena zamtengo wapatali. Chimene iwo amafunikira ndilololera kuika thukuta molingana, ngakhale kuti izo zikutanthauza kupeza njira zowonetsera zipangizo. Choncho pitirizani kutenga chotupa kuzungulira nyumba yanu kuti muwone zida zogwirira ntchito zomwe mungathe kuzivumbula-mwina akubisala momveka ngati zinthu zosavuta, tsiku ndi tsiku.