Mukudziwa kuti kuchita masewera olimbitsa thupi ndi koyenerera ngati mukuyesera kutentha mafuta ndi kuchepa thupi komanso mumadziwa kuti cardio ndi gawo lalikulu lopangitsa kuti izi zichitike.
Chinthu chachikulu chokhudza cardio ndi chakuti pali zosankha zambiri. Kukhoza kuchita ntchito zosiyana pazinthu zosiyana siyana zimatanthauza kuti muli ndi njira zambiri zowonjezera mtima wanu ndi kuwotcha makilogalamu.
Mmodzi wa iwo ndi maphunziro apamwamba kwambiri (HIIT).
Kuchita ntchito mwakhama kwatsimikiziridwa kuti kuthandizira thupi lanu kutentha makilogalamu ambiri mu nthawi yochepa. Ngakhalenso bwino, ngati mutagwira ntchito mwakhama, mumapeza bwino kwambiri. Thupi lanu limatentha kwambiri makilogalamu pambuyo pochita masewera olimbitsa thupi kuti pulogalamu yanu ikhale yachilendo.
Chindunji china chachikulu cha maphunziro a HIIT ndi chakuti pali njira zambiri zoti muchite, mungathe kuchita zochitika zina zolimbitsa thupi mlungu uliwonse ndipo musabwerezenso chimodzimodzi.
ZINTHU ZOYENERA
Kuchita ntchito mwakhama kukukonzekera malire anu, kukuchotsani bwino mu malo anu otonthoza kwa nthawi yochepa. Mukamapanga ntchito ya HIIT, malingaliro anu ayenera kukhala pazinthu zinai zofunika: Nthawi, mphamvu, mafupipafupi ndi kutalika kwa nthawi yobwezera.
Kawirikawiri, nthawi ya ntchito iyenera kukhala pakati pa mphindi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zitatu (80%) kufika pa 95 peresenti ya chiwerengero cha mtima wanu wonse ngati mukugwiritsa ntchito chiwerengero cha mtima wanu , kapena za Mzere 9-10 pa Tsatanetsatane amadziwikanso ngati mumayesetsabe kuti mukuchita chiyani (RPE).
Kodi mupuma nthawi yanji pakati pa nthawi yayitali kumadalira kukula kwanu ndi zolinga zanu.
Wophunzitsira wapamwamba yemwe akufuna mpikisano angakhale ndi 2: 1 ntchito yopuma chiŵerengero. Izi zikutanthauza kuti zonsezo ndizfupi kuposa ntchito yomwe ilipo-monga mphindi imodzi yokhala ndi mphindi zisanu ndi zitatu.
Pochita masewera olimbitsa thupi, chiŵerengerocho chikhoza kukhala 1: 2, kugwira ntchito mwakhama kwa masekondi 30, potsatira 1 mphindi yokwanira.
Mukhozanso kusunga nthawi zina mofanana ndi nthawi ya ntchito.
Ndizo zonsezi mu malingaliro, pali 5 ntchito zosiyana za HIIT pansipa zomwe zikugwirizana ndi zochitika zilizonse. Koma, musanayambe, mudzafuna kusunga zinthu zingapo m'maganizo.
Zitetezo za HIIT
Ngakhale phindu la maphunziro a HIIT ndi ambiri, pali zovuta zina za maphunziro awa. Kugwira ntchito pamlingo waukulu kwambiri sikumveka bwino, makamaka kwa oyamba kumene, komanso kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, monga ma plyometrics omwe amasonyeza ntchito, akhoza kuvulaza ngati thupi lanu silinawakonzekere.
Muyenera kukhala ndi masabata angapo ophunzitsidwa pansi pa belt yanu musanayambe ntchito yopititsa patsogolo ndikuonetsetsa kuti mukuchita zotsatirazi:
- Kutentha kwambiri asanayambe kugwira ntchito . Izi zidzakuthandizani kukonzekeretsa malingaliro anu ndi thupi lanu kuntchito ndikuthandizani kuti muteteze kuvulaza.
- Yang'anirani mphamvu yanu . Lingaliro ndilo kugwira ntchito mwakhama monga momwe mungathere pa nthawi zosanenedwa. Ndichizoloŵezi kukhala wopuma ndipo nthawi zina zimamangirira wina ndi mzake kuti, pamapeto pake, thupi lanu limakhumba mpweya. Ngati mukumva kuti ndizochuluka kwambiri, mutenge nthawi yowonjezera. Pambuyo pochita zina, mudzadziwa kutalika komwe mungakankhire thupi lanu.
- Dulani chilichonse chimene chimapweteka kapena kusokoneza . Khalani omasuka kulowera masewera olimbitsa thupi ngati ena sakugwira ntchito kwa inu.
- Pangani HIIT kuchita masewerawa 1-2 pa sabata kuti musamapitirire kuponderezana , kuvulala, kapena kupuma.
- Kutsiriza ndi kuzizira pansi ndi kutambasula .
Ntchito 1: HIIT Low Impact
Pulogalamu yoyamba ya HIIT ili kwa inu ngati mukufuna kusintha kwapakati pa maphunziro. Palibe kulumpha apa, kotero sankhani izi ngati mukufuna kutsegula mu HIIT maphunziro ndi msinkhu wochuluka kwambiri.
Zida Zofunikira
Mpira wa mankhwala (4-10 lbs)
Bwanji
- Sangalalani ndi mphindi zisanu zokha za cardio.
- Chitani masewera olimbitsa thupi kwa masekondi 60.
- Lonjezerani mwamphamvu mwa kugwiritsa ntchito mankhwala olemetsa kwambiri, kuonjezera kuyenda kwanu, kapena ngati mukufuna, kuwonjezera kulumphira ku zochitikazo.
- Kupuma kwa nthawi yaitali ngati simukumva bwino.
| Nthawi | Kuchita masewera olimbitsa thupi | RPE |
|---|---|---|
| Mphindi 5 | Konzekera | Kugwira ntchito ku Level 5 |
| Mphindi 1 | Njinga imanyamula ndi med med: Gwirani pamutu pamutu ndikunyamulira bondo limodzi, ndikugwedeza mpira ndikugwedeza bondo. Bwezerani, kusinthana mbali kwa masekondi 60. | Kugwira ntchito ku Mzere -8 |
| 30 mphindi | Khwerezani kukhudza kapena yendani m'malo | Mzere wachisanu |
| Mphindi 1 | Mphindi wa Med ndi chophika kumagwira: Ndili ndi phazi labwino kumbuyo kumalo osunjika, ndikudumphira phazi lanu lamanja pamene mukubweretsa mpirawo kutsogolo kwala. Bwerezani masekondi 30 ndikusintha mbali. | Mzere wa 6-7 |
| 30 mphindi | Khwerezani kukhudza kapena yendani m'malo | Mzere wachisanu |
| Mphindi 1 | Gulu lozungulira mpira: Pitani kumbali pamene mukuzungulira mpira kapena kulemera pamutu ndi kumbali ina. Lembani mzere mozungulira pamene mukulowa mkati. Kulemera kwake kuyenera pita pamene iwe umatulukamo ndi kupitirira pamene iwe ukubwerera mmbuyo. Bwerezani masekondi 30 kumbali iliyonse. | Mzere wa 7 |
| 30 mphindi | Khwerezani kukhudza kapena yendani m'malo | Mzere wachisanu |
| Mphindi 1 | Masewera a Med ndi kusambira: Gwiritsani mpira ndikulumikiza kumbali kuti mukhale squat pamene muthamanga mpira pakati pa mawondo. Bwererani mmbuyo, mutsegule mpira pamwamba. Bwezerani, kusinthana mbali kwa masekondi 60. | Mzere wa 7-8 |
| 30 mphindi | Khwerezani kukhudza kapena yendani m'malo | Mzere wachisanu |
| Mphindi 1 | Sewu ikukankhidwa: Squat mochepa momwe mungathere ndipo, pamene inu mukuyima, khala ndi mwendo wamanja. Bwerezani kumanzere ndi kumbali zina pamasekondi 60. | Mzere wa 8 |
| 30 mphindi | Khwerezani kukhudza kapena yendani m'malo | Mzere wachisanu |
| Mphindi 1 | Kudumphira kumalo otsika kwambiri ndi mikono yazingwe: Yambani kupita kumanja pamene mukuzungulira mikono patsogolo. Lembani mzere njira ina pamene mutembenukira ndi kumanzere. Mbali zina mofulumira momwe mungathere pamene mukuzungulira mikono ngati mukukoka utawaleza. Bwerezani masekondi 60. | Mzere wa 8 |
| 30 mphindi | Khwerezani kukhudza kapena yendani m'malo | Mzere wachisanu |
| Mphindi 1 | Msolo wam'mbali umakwera ndi manja a jack: Jambulani ndikukweza mwendo wakumanja kumbali pomwe mukuzungulira mikono yanu ngati jack jumping. Lembani pansi pa squat, muthamangitse manja ndi kubwereza, kusinthasintha miyendo kwa masekondi 60. | Mzere wa 8 |
| 30 mphindi | Khwerezani kukhudza kapena yendani m'malo | Mzere wachisanu |
| Mphindi 1 | Knee smash: Ndi manja apamwamba, kulemera kwa mwendo wakumanja, kubweretsa bondo lakumanzere ndikukweza manja. Pansi ndi kubwereza, kusuntha mofulumira momwe mungathere masekondi 30 kumbali iliyonse. | Mzere wa 8 |
| 30 mphindi | Khwerezani kukhudza kapena yendani m'malo | Mzere wachisanu |
| Mphindi 1 | Puddlejumpers: Tenga chimphona chakumanja akubweretsa zida kunja. Pitani ku mbali inayo ndikupitiliza, mofulumira, pansi, ndi momwe mungathere. Bwerezani masekondi 60. | Mzere wa 8 |
| Mphindi 5 | Onetsetsani mosavuta | Mzere wa 4 |
| Nthawi Yopangira Ntchito: Mphindi 23 | ||
Ntchito 2: HIIT Tabata Workout
Ngati mukufuna chinthu chachifupi ndi cholimba, Tabata Training ndi kusankha bwino. Mu mphindi 20 zokha, mungathe kugunda mphamvu zanu zonse, kuphatikizapo njira yanu ya aerobic ndi njira yanu ya anaerobic .
Pogwira ntchito mwakhama monga momwe mungathere pafupipafupi, mumapanga ngongole ya oxygen yomwe imapangitsa kuti thupi lanu liwotchere zowonjezera.
Kwa Tabata Training, sankhani kuchita masewera olimbitsa thupi ndikuchita masekondi 20. Kupumula kwa 10 ndikubwereza kusuntha komweko kapena kusuntha kosiyana. Mukubwereza izi katatu kwa mphindi 4.
Kuti ntchito yanu ikhale yosavuta, yesani timer monga Tabata Pro App.
Bwanji
- Pa Tabata iliyonse, mutha kupanga zochitika ziwiri zosiyana, kuchita masabata awiri ndikupuma kwa masekondi khumi.
- Mphamvu ndizophatikizapo, kotero mudzazipeza zikukuvutani pamene mukufika kumapeto kwa Tabata. Izi ndi zachilendo, koma ngati mumamva kuti muthamangitsidwa, omasuka kuti mupume nthawi yaitali.
- Yendetsani kapena muyende m'malo kuti mubwezeretse pakati pa Tabata iliyonse ndikumaliza ndi kuzizira ndi kutambasula.
| Nthawi | Kuchita masewera olimbitsa thupi | RPE |
| Mphindi 5 | Konzekera | 5 |
| Tabata 1 | ||
| 20 mphindi | Kutsogolo kutsogolo ndi Lunge Kumanja Kumanja / Kupumula Mphindi 10: Pita patsogolo ndi mwendo wakumanja ndikutsitsa pansi, kubwereranso kumtunda wapansi ndi mwendo wakumanzere ndikugwira pansi ngati mutha. | 6 |
| 20 mphindi | Sewero la ndende limalumphira / Kupuma mphindi khumi ndi ziwiri: Ndi manja kumbuyo kwa mutu, patsani m'munsi mwa squat momwe mungathere. Dumpha mokweza momwe mungathere ndikugwera ndi maondo ofewa mu squat. | 7 |
| Bweretsani maulendo 6, kuphatikiza mazochita | ||
| Kupuma 1 Mphindi - Tabata 2 | ||
| 20 mphindi | Mphepete / Mpumulo Mphindi 10: Sungani ndi kuyika manja pansi pambali pa mapazi. Pumulani kapena mapazi anu mmbuyo mu malo apulumu. Dumphirani kapena mapazi anu mmbuyo, imani ndikudumphira (mwasankha). | 8 |
| 20 mphindi | Band Jumping Jacks / Pumulo Mphindi 10: Gwirani bandimitsani ndi manja awiri pamtunda. Gwiritsani chingwe chodumphira, kudumpha phazi pamtunda ndikukoka gulu kumka ku litsi. | 8 |
| Bweretsani maulendo 6, kuphatikiza mazochita | ||
| Mpumulo 1 Minute - Tabata 3 | ||
| 20 mphindi | Lunge akudumpha Kumanja Kumanja / Mpumulo Mphindi 10: Yambani pamalo amodzi ndi kulumphira mokweza momwe mungathere, kenanso mutsetsere mumphepete mwa mwendo womwewo patsogolo. | 7 |
| 20 mphindi | Wondo wapamwamba akugunda / Mpumulo 10 masekondi: Kuthamanga pamalo, kubweretsa mawondo kuti apite msinkhu. | 7 |
| Bweretsani maulendo 6, kuphatikiza mazochita | ||
| Mphindi 5 | Khalani otsika ndi kutambasula | 4 |
| Chiwerengero cha Nthawi Yopuma - Mphindi 25 | ||
Ntchito 3: HIIT 40/20
Njira yina yomasulira Tabata kukhala yatsopano ndiyo kusintha nthawi. Mu 40/20 yochita masewera olimbitsa thupi, mumasankha kuchita masewera olimbitsa thupi ndikuchita masekondi 40, kupumula kwa 20. Mukubwereza zomwezo, kapena muzichita zofanana kapena 4 kwa mphindi imodzi.
Pulogalamuyi, kachiwiri mudzayambanso machitidwe ena pa chipika chilichonse. Izi zimapangitsa kuti ntchitoyi ikhale yosangalatsa kwambiri m'malo mochita masewera olimbitsa thupi.
Khalani omasuka kulowera masewera olimbitsa thupi ngati izi sizikugwira ntchito kwa inu.
Bwanji
- Chitani masewera olimbitsa thupi kwa masekondi makumi asanu ndi awiri, kupuma kwa masekondi makumi awiri.
- Tengani mphindi imodzi yopuma mokwanira pakati pa zolemba, zambiri ngati mukufuna.
- Lembani zochitika zilizonse zomwe zimapweteka kapena zovuta.
- Onetsetsani kuti mutha kutentha ndi kutsika.
| Nthawi | Zochita / Kutseka 1 | RPE |
|---|---|---|
| Mphindi 5 | Khalani otenthetsa pafupipafupi | 4-5 |
| 40 mphindi | Kuthamanga kwa nthawi yaitali / Mpumulo Mphindi 20: Pamapazi palimodzi, kwerani mawondo, ndi kulumphira kutali momwe mungathere, mutsikire mu squat. Yendani mmbuyo ndi kubwereza. | 7-9 |
| 40 mphindi | Kuwombera / Kupuma Mphindi makumi awiri: Gwiritsani manja ndikuyendetsa manja anu pansi (mawondo kuti musinthidwe). Chitani chigamulo (kusankha), ndiye yendani manja ndikubwerera. Onjezani kulumpha kwachangu. | 7-9 |
| Bwerezani, kusinthasintha machitidwe | ||
| Pumula mphindi imodzi - Block 2 | ||
| 40 mphindi | Masekondi a mapapo / Mpumulo Mphindi 20: Yambani pamalo amodzi ndi kulumphira, kusinthasintha miyendo mlengalenga ndikufika pansi pamtunda ndi mwendo wina kutsogolo. | 7-9 |
| 40 mphindi | Mphindi kumbali yina / mpumulo Mphindi 20: Pendekera thupi kumanja pomwe mutenga mwendo wakumanzere kubwerera ndikulumphira dzanja lamanzere. Bwererani kuti muyambe ndi kubwereza kumbali ina. Onjezani kulumpha kwachangu. | 7-9 |
| Bwerezani, kusinthasintha machitidwe | ||
| Pumula mphindi imodzi - Block 3 | ||
| 40 mphindi | Pezani Ups / Mpumulo Mphindi 20: Imani kutsogolo kwa chipewa chanu ndi squat pansi. Khala pa chikwama ndi kubwerera. Pogwiritsa ntchito kuthamanga, pewani mmwamba, imani ndi kuwonjezera kulumpha ngati mukufuna. | 7-9 |
| 40 mphindi | Mapondo apamwamba / Mpumulo 20 masekondi: Kuthamanga pamalo, kubweretsa mawondo kuti apite msinkhu. | 7-9 |
| Bwerezani, kusinthasintha machitidwe | ||
| Pumula mphindi imodzi - Pewani 4 | ||
| 40 mphindi | Plyo jacks / Kupumula masekondi 20 - Izi ziri ngati jack yofulumira kwambiri. Gwiritsani mapazi anu mofulumira ndikuwatsitsimutsanso palimodzi ndikuzungulira mikono. | 7-9 |
| 40 mphindi | Mapiri okwera pamapiri / mpumulo 20 Mphindi 20 - Gwerani pansi pamalo okwera, manja pansi pa mapewa ndikuyendetsa mondo ndi kutuluka mofulumira momwe mungathere. | 7-9 |
| Bwerezani, kusinthasintha machitidwe | ||
| Mphindi 5 | Khalani pansi mofulumira ndi kutambasula | 3-4 |
| Total Workout Time: Mphindi 30 | ||
Ntchito 4: HIIT - Maphunziro Ofunika Kwambiri Ozungulira
Ngakhale ntchito yapitayi inali yonse ya cardio, njira ina yowonjezerapo pamene mukupeza thupi lonse lokhala ndi thupi lokhala ndi maphunzilo apamwamba .
Pogwiritsa ntchito masewerowa, mudzachita zochitika zamagulu zolimba zomwe zimapangidwira magulu angapo a minofu ndikusunga chiwerengero cha mtima.
Zida Zofunikira
Zojambula zosiyanasiyana, kettlebell (mungagwiritse ntchito bomba ngati mulibe kettlebell).
Bwanji
- Yambani ndi kutentha ndikusunthira kupitako, wina ndi mzake, ndi kupuma pang'ono.
- Lingaliro ndilo kusunga mlingo wa mtima kukwera pofupikitsa nthawi zina zonse, koma pitirizani nthawi yowonjezera ngati mukumverera bwino.
- Kusuntha kulikonse kwa masekondi 30-60 ndikutha ndi kutsika kozizira.
| Nthawi | Ntchito | RPE |
| Mphindi 5 | Konzekera: Cardio | 4 |
| Mphindi 1 | Makina osindikiza: Kusunga zolemera pamapewa, kuchepa mochepa momwe mungathere. Pamene mukuyimirira, sungani zolemerazo. | 7-9 |
| Mphindi 1 | Mzere waung'ono: Kusunga zolemera, phazirani phazi lamanja mmunsi wotsika, kutsogolo kutsogolo ndi pulogalamu yamphwayi ndi kukoka zolemera. Bwerera mmbuyo ndi kubwereza kumbali inayo. | 7-9 |
| Mphindi 1 | Mbalame yambiri ndi med ball kufinya: Gwirani mpira kapena kulemera kwake ndipo mutenge mapazi, kumbali. Sewani ndi kufanikizira mpirawo ndikusungunula mofanana ndi momwe mumayambira. Gwiritsani ntchito masewera okwana 4 ndipo mupitirize kusinthana ndi masewera olimbitsa thupi ndi masewera omwe mumakhala nawo nthawi zonse. | 7-9 |
| Mphindi 1 | Zojambula zazikuluzikulu: Tengani mapazi, zingwe zazing'ono kumbali ndi kugwira zolemera ndi mitengo ya palmu zomwe zikuyang'anirako. Squat mozama momwe mungathere ndi kuimirira, kupiringa zolemera. Mungathe kudumphira mapazi ndi kunja kuti muthe mwamphamvu. | 7-9 |
| Mphindi 1 | Mbalame yozungulira yozungulira: Gwirani katundu wolemetsa kapena kettlebell ndi squat, mutenge makapu mkati mwa mawondo. Pamene muthamanga, sinthasani kumanja, ndikukakamiza kulemera kwake. Bwerezani kumbali inayo. | 7-9 |
| Mphindi 1 | Iron cross squat: Kuika zolemera pamaso pa ntchafu, kwezani zolemerazo ndikuwongolera kumbali. Mukamabweretsa zolemera, pewani mu squat. Imani ndi kubwereza. | 7-9 |
| Mphindi 1 | Kuwombera ku makina opitirira pamwamba ndi phala lam'mwamba: Gwirani zolemera ndipo, ndi kumbuyo, mutsimikizire kuti mukufa. Pamene mukuyimirira, tengani zolemerazo ndikuziika pamtunda, mutenge mwendo uliwonse. | 7-9 |
| Mphindi 1 | Kutsogolo kutsogolo ndi kutambasula kwa triceps: Gwirani zolemera ndi manja onse, zigoba zopindika ndi kulemera kwa mutu. Yambani manja ngati mutayang'ana kutsogolo ndi mwendo wamanja. Lowani ndi kubwereza kumanzere. | 7-9 |
| Mphindi 1 | Zosindikizira za squat: Gwirani zoyezera ndi kuima pamtunda, phazi limodzi masentimita pang'ono kumbuyo kwa phazi lina. Sewerani ponseponse, chepetsani zitsulo ndikusindikizira zolemera pamene mukuima. Bwerezani masekondi 30 kumbali iliyonse. | 7-9 |
| Mphindi 1 | Gulu lapamwamba: Gwirani zolemera zolemera ndipo mutenge mkono umodzi molunjika, mutasunga mkono wina. Kuyang'ana mmwamba pa kulemera kwake ndi kusunga chikwangwani, kutsika mu squat. Imani ndi kubwereza kwa masekondi 30 ndikusintha mbali. | 7-9 |
| Mphindi 5 | Khalani otsika ndi kutambasula | 3-4 |
| Total Workout Time: Mphindi 20 | ||
Zokambirana 5: HIIT - Thupi la Kulemera kwa Thupi
Chotsatira ndi chophweka chophunzitsira, kuwonetsetsa thupi kumene sikusowa malo ambiri kapena zipangizo.
Chifukwa cha zimenezi, mphamvuyo ingakhale yochepa kwambiri kusiyana ndi ntchito zina, choncho muyenera kugwira ntchito molimbika kuti mtima wanu ufike. Pali njira zingapo zochitira izi:
- Onjezani kayendedwe kosiyanasiyana. Kuthamanga kwakukulu, kulimbika kwambiri. Kotero, titi mukuchita zojambula zamtundu pansi pano. Kuti ukhale wolimba kwambiri, sungani bwino kwambiri.
- Onjezani kayendedwe kabwino ka mkono. Kusuntha kwa zida, monga mabwalo akuluakulu kapena kuwasonga pamutu, kungapereke mphamvu kwambiri kuntchito iliyonse.
- Onjetsani kayendetsedwe kapamwamba kwambiri. Njira ina yopangira zinthu zovuta ndiyo kuwonjezera kulumphira ku zochitikazo. Mwachitsanzo, pamene mukuchita Knee Smashes kapena Sitima za Crossover Zowonjezera, yonjezerani kulumpha kuti muwonjezere kwambiri.
Bwanji
- Khalani ofunda ndipo yesetsani kuchita masewera olimbitsa thupi pakati pafupipafupi.
- Kusuntha kulikonse kwa masekondi 30-60, kudumpha masewera olimbitsa thupi omwe amachititsa ululu kapena kusokonezeka.
- Bwerezani dera kamodzi kapena kangapo momwe mumakonda, kutsirizika ndi ozizira pansi ndi kutambasula.
| Nthawi | Ntchito | RPE |
| Mphindi 5 | Kutentha: Cardio | 4 |
| Mphindi 1 | Mbalame ya Burpe: Yambani mu malo otchinga ndi kulumphira mapazi kumtunda waukulu, mikono. Pansi, pumani mmbuyo mwendo ndikubwereza. | 7-8 |
| Mphindi 1 | Pushup ku phazi lamanzere: Mu malo otukuka, pamadzulo kapena kumadzinso, muzitha kukhala pushup. Mukakankhira mmbuyo, mutembenuze thupi kumanja, mutenge mkono wakanja molunjika pambali. Bwererani mmbuyo ndi kubwereza kumbali inayo. | 7-8 |
| Mphindi 1 | Kuthamanga ndi kuwonjezeka kwa mwendo: Pa phazi kapena benchi, sungani pang'ono, ndipo pamene muthamanga, yongolani mwendo wakumanja ndikufikira kumanzere kumbuyo. Gwiritsani ntchito mbali ndi kumabwereza. | 7-8 |
| Mphindi 1 | Anthu okwera m'phiri: Mu malo othamanga, muthamangire mapazi ndi kutuluka mofulumira momwe mungathere. | 7-8 |
| Mphindi 1 | Mipukutu ya Mzere: Ikani kulemera pansi ngati chizindikiro ndi kuyamba mbali imodzi ya kulemera kwake. Sewu, yogwira pansi ndikusunthira kumbali ina ya kulemetsa, kugwedeza ndi kugwira pansi. | 7-8 |
| Mphindi 1 | Mpheto ikuphwanya: Pamwamba pa mikono, kulemera kwa mwendo wamanja, bweretsani bondo lakumanzere ndikukweza manja. Lembani pansi ndi kubwereza, mukugwiritsanso ntchito chapamwamba ndi chapakati. | 7-8 |
| Mphindi 1 | Lunge lifike: Pita kutsogolo kutsogolo ndikugwira zala. Mwamsanga pitani mmbuyo ndikubwereza kumbali inayo, kusuntha mwamsanga momwe mungathere. | 7-8 |
| Mphindi 1 | Kuyimika kwa crossover: Ndi manja kumbuyo kwa mutu, kusinthani kulemera kwa mwendo wamanja. Bweretsani bondo lakumanzere ndikudutsa thupi, ndikugwedeza bondo ndi goli labwino. Bwerezani masekondi 30 kumbali iliyonse. | 7-8 |
| Mphindi 1 | Anthu okwera miyala: Awa ndi ofanana ndi okwera mapiri, koma mumagwadira kumbali kuti mubwere nawo kumbali. Sungani mwamsanga momwe mungathere. | 7-8 |
| Mphindi 1 | Nkhono yonyamulira ndi mwendo: Lembani pambali panu pogona pamphuno ndi mchiuno, mutagwidwa m'chiuno. Kwezani mchiuno, kuwerama mawondo pansi. Tsopano kwezani mmwamba mwendo pamene mukugwira dzanja molunjika. Lembani pansi ndi kubwereza masekondi 30 ndikusintha mbali. | 7-8 |
| Mphindi 5 | Khalani otsika ndi kutambasula. | 7-8 |
| Total Workout Time: Mphindi 20 | ||