30-Minute Mwambo Wochita Zochita Panyumba

1 - Kugwira Ntchito Monga Wotchuka Kunyumba

Mukufuna thupi la anthu otchuka? Ndi kugwira ntchito mwakhama ndi kudzipatulira, mungathe kuchipeza. Khulupirirani kapena ayi, zikondwerero zimagwira ntchito zomwezo tonsefe timachita. Ndipo anthu ambiri otchuka ndi ntchito zatsopano. Kotero iwo sali oyenerera pa masewera olimbitsa thupi.

Inde, olemekezeka amatha kubwereka ophunzitsa akatswiri, monga JR Allen. JR waphunzitsa otsogolera ndi nyenyezi zapamwamba kuphatikizapo kujambula ojambula nyimbo Bridget Kelly, Starshell ndi Mary J. Blige. Anamuthandiza Maria J. Blige kuti adziwe thupi lake pa tsamba la Shape.

Kotero ndinamufunsa JR ngati angakupangireni ntchito. Ndipo iye anachita!

2 - Wophunzitsa anthu JR Allen

Wothandizira akatswiri JR Allen amagwira ntchito ndi anthu otchuka, koma amaphunzitsanso anthu ngati ife. JR amapereka maphunziro othandizira ndi ubwino wothandizira kupyolera mu kampani yake 2daybefit. Iye adapanga thupi lonse loperewera ngati njira yabwino yochepetsera thupi ndikukhala woyenera kunyumba. Ngati mutachita nthawi zonse, mukhoza kuyembekezera kuona zotsatira zenizeni. Inde simungakhale wotchuka, koma mukhoza kuyang'ana ndikumverera ngati mmodzi.

3 - Mwalimbikitseni Mafilimu Anu Ochita Maphunziro

Kuti muchite masewera olimbitsa thupi a JR, muyenera kugwiritsa ntchito awiri owala. Palibe zolemera panyumba? Palibe vuto. Ingotani mndandanda wopanda zolemera, kapena mugwiritsire ntchito mabotolo odzaza madzi kapena msuzi wa msuzi kuti musakane. Kenako pang'onopang'ono muwonjezere kulemera pamene mumakhala wolimba komanso oyenera.

Kunyumba kwanu kumayamba ndi kutenthetsa, kenako kumadutsa magawo awiri kumene mumachita masewera osiyanasiyana. Ndiye mumatha ndi ozizira pansi. Ntchito yonse iyenera kutenga pafupifupi 30 minutes.

Kuti mutenge thupi lonseli, pezani malo omwe ali omveka bwino komanso opanda ufulu kapena zipangizo zina. Gwiritsani ntchito zithunzi ngati chitsogozo choyendetsa ntchito iliyonse ndi mawonekedwe abwino. JR akukulimbikitsani kuti mugwiritse ntchito mwanzeru pamene mukuchita masewera olimbitsa thupi. Musamadzidandaule nokha ndipo muyimire ngati mukudwala mwanjira iliyonse.

Khwerero 1: Malizitsani Kutentha kwa Mphindi 5

Pofuna kukonzekera thupi lanu kuti muchite zambiri, chitani zotsatirazi:

• Jacks 20 kulumpha
• Masewera 20
• 10 kukankhira mmwamba

4 - Zochitika Zathupi Zochepa Kumudzi

Maphunziro Owonetsera Thupi Ambiri: Gawo Loyamba

Pakati pa Gawo Loyamba la Mafilimu Omwe Amakonda Kuchita Ntchito, mumatha kukwaniritsa zochitika zitatu zotsatirazi: Mapapu osinthasintha, kudumphira, mapiko ndi mapaipi. Izi zimathandiza kutentha mafuta ndi ma calories pamene mukupanga thupi la pansi ndi lakuya. Gwiritsani ntchito mafotokozedwe a JR ndi zithunzi monga chitsogozo chanu kuti mukhale ndi mawonekedwe abwino muchithunzi chilichonse. Gawo 1 ayenera kutenga maminiti khumi kuti amalize.

• Mapapu osiyana : Pitani patsogolo ndi mwendo wakumanja, kusunga msana wanu molunjika. Bendani phazi lanu lakumanzere pambali ya 90 digiri. Mubwereze mobwerezabwereza 15 pa mwendo uliwonse, kusinthana mbali.
• Kukwawa kwa squat: Kuchokera kumalo otetezeka kumalumphira mmwamba ndikubwerera ku malo osungira. Bwerezani masekondi 45.

5 - Pezani Madzi Amphwa Amodzi Ndi Kuchita Zochita Zambiri

Mukufuna abs ya otchuka? Zochita zolimbitsa thupi zingakuthandizeni kuti muzitenge. Chofunika kwambiri pamasewera olimbitsa thupi ndi chodabwitsa mu mafilimu otchuka ndi magulu a zaumoyo m'dziko lonse lapansi.

Plank: Gwirani malo apamwamba pamphuno kapena manja anu (ngati muli okonzeka) Onetsetsani kuti nsana yanu ndi yolunjika komanso yosavuta komanso yapamwamba (minofu yamtundu) ndi yolimba. Gwiritsani masekondi 45.

Zochita zolimbitsa thupi ndi njira yabwino yowonjezera minofu mumtambo wanu, kuphatikizapo mimba ndi misana. Ngati simungathe kugwira ntchito kwa mphindi 45, yambani ndi 15 ndipo mumange kuchokera pamenepo.

6 - Sculpt Mankhwala Amtundu ndi Mapulogalamu Otsatira

Zochita zotsatirazi zidzakuthandizani kupukuta miyendo yomwe ili yofiira yamoto. Mng'oma wam'mbali amathandiza kupanga mapafu anu, ana anu aamuna ndi a glutes (katundu wanu!)

Mbali yongolani ndi mapiritsi: Kuchokera kumalo osaloŵerera, pita kumanja. Mwendo wakumanzere ndi wowongoka pamene bondo lakumanja likugwa, koma osagwadida zala. Zida zimakhala kumbali zonse za mwendo wako wamanja. Limbikirani kuchokera kumanja mwendo wanu kuti mubwererenso ku malo omwe mukuimirira ndikupanga biceps curl ndi mikono yonse. Yesani kugwiritsa ntchito masentimita 5 mpaka 10. Bweretsani maulendo 20 osinthasintha.

7 - Kutentha Zakarori ndi Kulimbitsa Thupi Lonse

Pamene mukupitiriza kuchita masewera olimbitsa thupi, mudzachita masewera atatu a masewerawa: mzere wa mapiritsi, mawondo apamwamba, kusinthana kwapakati ndi kusindikizira. Apanso, gwiritsani ntchito zithunzi za JR ngati njira yanu yopangira mawonekedwe abwino. Iyenera kutenga pafupi mphindi khumi kukwaniritsa gawo ili.

• Mizere ya Plank: Yambani mu malo apulumu ndi kutsogolo mkono umodzi. Sungani gulu lanu pafupi ndi thupi ndikuzisuntha 3- 4 mainchesi kuposa msana wanu. Pewani msana wanu molimba ndipo osasinthasintha m'chiuno mwanu. Chitani zobwereza 15, mbali zotsatizana.
• Mapeto Apamwamba : Kuthamanga pamalo ndi mawondo atakwezedwa mokweza momwe zingathere kwa masekondi 45. Izi zidzakweza kuchuluka kwa mtima wanu ndikukuthandizani kutentha mafuta ndi ma calories.

Zochita izi zidzakuthandizani kukula kwa mtima wanu ndi kulimbitsa minofu mu thupi lanu lonse.

8 - Zolemba Zowonjezera Zowonjezera Kuphulika kwa Mafuta a Belly

Ntchito yotsatira imatchedwa kusinthana. Zimathandiza kulimbikitsa ndi kutanthauzira minofu pakati ndi m'mimba mwa mimba yanu.

Kusinthanitsa kwapadera: Muyenera kukhala pansi pa ntchitoyi. Gwiritsani ntchito matayi ngati muli ndi imodzi yokha. Yambani poyikira kumbuyo kwanu ndi kusunthira mu malo ovuta. Zobaya zimayendayenda ndi kuchepa miyendo zimakhala zofanana ndi pansi ndipo zimachotsedwa pansi. Sinthirani miyendo yanu kuti mubweretse kumanja kwanu kumanzere. Kenaka mbali zina. Yesetsani kuti mutenge pamutu mwanu pamene mukuyendetsa masewera makumi asanu ndi awiri.

9 - Cholinga cha mtundu wa squat

Pitirizani Kuchita Zochita Panyumba Zojambula ndi Zolemba za Squat Push. Zochita zovuta izi zidzakweza mpweya wanu ndikuthandizira kulimbikitsa mphamvu m'munsi ndi pansi. Zimathandizanso kupanga miyendo, chiuno, ntchafu ndi mapewa.

Sewero lokanikiza : Mufuna kugwiritsa ntchito masentimita 5-10 pazochitazi ngati n'kotheka. Yambani mu malo ochepa, ndi kumaso kwanu kumbuyo kwa mawondo anu ndi kumbuyo kwanu molunjika. Yesani kulemera kwanu pazitsulo. Chithunzi chotsatira chikuwonetseratu momwe mungamalize ntchitoyi.

10 - Kuchita masewera olimbitsa thupi: Kuzizira Kwambiri

Kuti mutsirize Masewera a Squat Push, tsitsani mmwamba malo anu ochezera ndi kukanikiza manja anu. Yesetsani kupyolera muzitsulo zanu kuti mutulutse zolemerazo mpaka mlengalenga. Pamene muthamanga kuchoka ku squat ndi kuchoka pazitsulo zanu, sungani zolemera mumwamba. Bwerezani ntchitoyi nthawi 15.

Malizitsani kujambula kwanu kunyumba ndi ozizira. Chitani kuwala kwa mphindi 5-10 kuti muthetse thupi. Chitsanzo chotere chingaphatikizepo kugwirana zala zazing'ono kuti zikhale zowonongeka kapena katemera / ng'ombe ikugwirani manja ndi mawondo. Mukhozanso kugwiritsa ntchito pulojekiti yothamanga kuti muthe msana wanu, kumbuyo kwa miyendo ndi ng'ombe.

Zikondwerero pomaliza ntchito yonse ya JR Allen! Mukufuna nsonga zamaphunziro zogwirira ntchito? Onani Mmene Mungayambitsire Pulogalamu ya Kutaya Kwambiri Kwambiri Pakhomo kuti mudye zakudya komanso kuti mugwiritse ntchito malangizo ndi kuyanjana nane pa Facebook pazomwe mumapatsa zakudya tsiku ndi tsiku, maphikidwe, ndi kutsogolera.