Ntchito yonse yoyendera dera ikuphatikizapo maulendo pa gulu lililonse la minofu: Chifuwa , kumbuyo, mapewa , biceps, triceps , pakati , ndi pansi . Zambiri mwazochita zimaphatikizapo kayendetsedwe kawiri kumtunda ndi m'munsi kuteteza nthawi ndikuwonjezera mphamvu. Ntchitoyi ingatenge mphindi 30, malinga ndi nthawi yanu yopuma .
1 - 30-Minute Mphamvu Yopatsa Thupi
Zida Zofunikira:
Zojambula zosiyanasiyana, benchi, sitepe kapena staitcase, mpira wa mankhwala ndi kettlebell (mwachisawawa)
Momwe Mungachitire:
- Yambani ndi mphindi zisanu zotentha kwambiri za cardio
- Gwiritsani ntchito masewerowa pa dera lililonse pa nthawi yoperekedwa, potsiriza maulendo awiri
- Pitani mofulumira pakati pa zochita zolimbitsa thupi, koma pumulani pamene mukufunikira
- Sinthani masewero olimbitsa thupi lanu. Lembani zochitika zilizonse zomwe zimapweteka kapena zovuta
Tiyeni tiyambe ndi Dera lanu la Chifuwa.
2 - Plie Squat Akudutsa ndi Chifuwa Squeezes
Mphindi 7 yotsatira idzakhala yamphamvu kwambiri yophunzitsira mphamvu za thupi.
Momwe mungayendere : Imani ndi miyendo yambiri ndikugwiritsira ntchito mankhwala kapena kulemera m'mmanja onse awiri pafupi ndi chifuwa, pofera mpira. Kuwombera mpira mofulumira, kumapita kumalo ochepa kwambiri, kenako kumadza, kumaliza masewera 4 omwe amalembera pang'ono, pambuyo pake akudumphira pang'ono pang'onopang'ono pamene akupitirizabe kufalitsa mpira. Bwerezani, osinthana 4 masewera ndi kudumpha 4 masewera kwa masekondi 30-60.
Kusintha / Kusintha / Kutenga : masekondi 30-60
Zochita Zotsatira Zotsatira: Kuyenda Pushups
3 - Kuyenda Pushups
Momwe mungayambire: Yambani mwapadera ndi dzanja lamanzere pamapepala, gulu kapena zizindikiro zina. Chitani pushup ndipo, pamene mukukakamizika, yendani manja kumanzere mpaka dzanja lamanja likhale pa pepala la pepala. Pitirizani kusuntha , kusuntha kuyenda manja ndi mbali kumasekondi 30-60.
Kusintha / Kusintha / Kutenga : masekondi 30-60
4 - Ntchentche zotsika ndi zapamwamba
Momwe mungayendere : Bwerani pabenchi ndikugwiritsira ntchito zolemera pa chifuwa. A) Kutsika mikono kuti ikhale pamtunda, imapindika pang'ono. B) Bweretsani zitsulo mmbuyo, koma pang'onopang'ono kuti zolemera zikhale pamwamba pa m'chiuno. C) Pewani zitsulo mmunsi mwa ntchentche. D) Kenaka uwabwezeretseni pachifuwa. Pitirizani kusinthasintha ntchentche yowonongeka ndi ntchentche yotsika kwambiri kwa masekondi 30-60.
Kusintha / Kusintha / Kutenga : masekondi 30-60
Bwezerani dera, ndikuyendetseratu kumbali ina, chifukwa cha kusuntha kwapadera
5 - Yoyendetsa Dera - Mbali Lunge Mzere Wolowera Pakhoma Lunge
Momwe mungayendere : Imani ndi mapazi limodzi, zolemera mu dzanja lililonse. Yambani kupita kumanja kumbali yonyamulira ndi kukokera mikonoyo muwiri. Lembetsani kulemera kwake, msana kumayambiriro ndikuyamba kupita pang'ono ndi mwendo wakumanja, pansi pang'onopang'ono ndikukweza manja mpaka mzere wambiri. Bwerera mmbuyo ndi kubwereza mzere wa kumbali kumbali / kutsogolo kwa mzere wamphindi kwa masekondi 30-60 kumbali imodzi. Chitani ntchitoyi kumbali ina yachigawo 2.
Kusintha / Kusintha / Kutenga : masekondi 30-60
6 - Tembenuzani Ntchentche Pamodzi Pamodzi
Mmene mungayime : Imani 2 kapena mapazi patsogolo pa sitepe kapena pondaponda phazi limodzi, ndikuyendetsa (kumbuyo molunjika, osaloledwa) ndi zolemera zolimbitsa pansi. Finyani mapewa a mapewa kuti mutukulire mikono mpaka kumapazi a pamapewa, akuwerama pang'ono. Lembani pansi ndi kubwereza kwa masekondi 30-60, kusinthasintha miyendo pa dera lachiwiri.
Kusintha / Kusintha / Kutenga : masekondi 30-60
7 - Mzere Wozungulira
Zomwe Mungachite : Gwiritsani kulemera mu dzanja lamanja, kanjedza ikuyang'ana kumbuyo kwa chipindacho. Finyani kumtunda kumbuyo kuti mutenge mkono kuti ufike pamapazi. Gwirani mwachidule ndi kusinthana ndi chigoba pafupi ndi thupi, monga mzere wokhazikika. Lembetsani mkono pang'onopang'ono. Bwerezani masekondi 30 pa mkono uliwonse.
Kusintha / Kusintha / Kutenga : masekondi 60
Bwezerani dera, ndikuyendetseratu kumbali ina, chifukwa cha kusuntha kwapadera
8 - Mbali Yogwira - Yambani Yendani Pamwamba Pamwamba
Mmene mungagwiritsire ntchito : Gwirani zolemera pa mapewa ndikuyendetsa phazi lalitali kapena phazi lamanja. Kwezani bondo lakumanzere pamene mukukweza zolemera. Yambani pansi ndipo mutenge mwendo wakumanja kubwerera kumbuyo, kuchepetsa zolemera. Pamene mukupitirira ndi phazi labwino, piritsani zolemera zanu kumbuyo kwa mapewa ndi kubwereza masekondi 30-60 kumanja. Chitani zotsatirazi kumanzere pa gawo 2.
Kusintha / Kusintha / Kutenga : masekondi 30-60
9 - Masewera a Chigoba ndi Kuzungulira
Zomwe Mungachite : Gwiritsani zolemetsa kapena kettlebell (mwachisawawa) m'manja onse awiri pachifuwa. Lowani kumalo ozama, kubweretsa zitsulo mkati mwa ntchafu. Pamene iwe uimirira, tenga mutu wolemera ndi kusinthasintha kumanja, ukugwedeza pa mapazi onse awiri. Lowani ndi kubwereza kwa 30-60 kusinthasintha kusinthasintha kumanja ndi kumanzere.
Kusintha / Kusintha / Kutenga : masekondi 30-60
10 - Pambuyo Pakulira ndi Kuzungulira
Momwe mungayesere : Imani ndi manja okonzeka patsogolo panu, mitengo ya kanjedza ikuyang'ana mmwamba. Sinthirani zitsulo kutsogolo ndiyeno mutambasule manja mu mkono wopindika wokhotakhotako, muteteze zolemera pang'ono ngati kuti mukutsanulira kuchokera pakamwa la madzi. Lembani pansi ndi kubwereza kwa masekondi 30-60.
Kusintha / Kusintha / Kutenga : masekondi 30-60
Bwezerani dera, ndikuyendetseratu kumbali ina, chifukwa cha kusuntha kwapadera
11 - Mapepala ojambula mabala a Biceps - Wide Squat Hammer
Momwe mungatengere : Tengani miyendo yonse, mikono yazing'ono kumbali yazing'ono, zolemera mu dzanja lililonse ndi mitengo ya kanjedza. Lowani mu squat, mozama momwe mungathere, kusunga mawondo mzere ndizitole. Yesetsani kupyolera pa zidendene kuti muyimirire pamene mukugwedeza zolemera muzitsulo za nyundo. Lembani pansi ndi kubwereza kwa masekondi 30-60.
Kusintha / Kusintha / Kutenga : masekondi 30-60
12 - Kuyenda Maungulo ndi Biceps Curls
Momwe Mungayendere : Pamodzi ndi mapazi, pita patsogolo ndi phazi labwino ndikulowera kumtunda ndikupiringa kulemera kwake mpaka kumapeto. Onetsetsani phazi lakumanzere, kuchepetsa zolemera, ndikuyendetsa phazi kupita mmwamba, ndikupiritsanso zolemera. Pitirizani kusinthasintha miyendo ndi kupiringa zolemera masekondi 30-60.
Kusintha / Kusintha / Kutenga : masekondi 30-60
13 - Zilonda zazing'ono
Momwe mungakwaniritsire : Khalani pa phazi kapena benchi ndikugwira katundu wolemera mu dzanja lamanzere, mzerewu ukhale mkati mwa thido lakumanzere. Gwiritsani ntchito bicep kuti mukope kulemera kwake. Lembani pansi ndi kubwereza kwa masekondi 30 musanasinthe mbali.
Kusintha / Kusintha / Kutenga : masekondi 60
Bwezerani dera, ndikuyendetseratu kumbali ina, chifukwa cha kusuntha kwapadera
14 - Triceps Dera - Kuthamanga Kuwombera Triceps Pushups
Momwe mungagwiritsire ntchito: Squat pansi ndikuyenda manja mpaka mutakhala pansi, ndikuyika manja anu kuti otsogolera ndi zidutswa zamphongo zisakhudze mu katatu. Bend the elbows mu triceps pushup (mawondo pansi kuti asinthidwe). Yendani manja mmbuyo ku squat ndi kuimirira. Onjezerani kulumpha pamapeto kuti muwonjezere. Bwerezani kwa masekondi 30-60.
Kusintha / Kusintha / Kutenga : masekondi 30-60
15 - Zovuta Zowopsa
Momwe mungayendere : Mu malo apansi, mapazi aakulu, gwiritsani kulemera mu dzanja limodzi. Bweretsani chokwera pamwamba pa torso ndikukweza mkono ndikuwongolera. Bwezerani mitsinjeyi pomwe mukukhala ndi malo omwewo pambali masekondi 30-60. Gwetsani bondo limodzi pansi kuti musinthidwe ngati kuli kofunikira. Kodi kusunthira kumbali inayo kumadzulo.
Kusintha / Kusintha / Kutenga : masekondi 30-60
16 - Zimalumikiza ndi Malembo a Leg
Momwe mungakwaniritsire : Khalani pa sitepe kapena pampando, manja pafupi ndi mapewa, mawondo atapindika. Chotsani phazi ndikugwedeza mitsukoyo. Pamene mukukweza, yanizani mwendo wamanja, mutenge chala chakumanja ndi dzanja lanu lamanzere. Lembani pansi ndi kubwereza kumbali ina, kusinthana mbali kwa masekondi 30-60
Kusintha / Kusintha / Kutenga : masekondi 30-60
Bwezerani dera, ndikuyendetseratu kumbali ina, chifukwa cha kusuntha kwapadera.