Kodi mumatanganidwa kwambiri kuti muzitha kuchita masewera olimbitsa thupi N'zosavuta kumva choncho, makamaka ngati mukuyesera kutsata ndondomekoyi, yomwe imasonyeza kuti ola limodzi tsiku ndi tsiku la sabata. Komabe, akatswiri apeza kuti kugwira ntchito zochepa, ntchito ziwiri kapena zitatu pamapeto pa tsiku, mwachitsanzo, zingakhale zogwira ntchito kwambiri. Chinsinsi ndicho kuganizira mozama ndikugwiritsa ntchito nthawi yanu mwanzeru.
Ndiye mumaphatikizapo bwanji kuwonjezera ntchito yanu? Yesani ntchito zogwira ntchito ngati kukwera, kudumpha chingwe kapena plyometrics . Ngati sangagwiritse ntchito kwambiri, mungathe kuchita bwino kwambiri ndi kuchita masewera olimbitsa thupi . Chofunika ndicho kuyesa kugwirizanitsa kugwira ntchito kuposa gulu limodzi la minofu kapena, ngati mukuchita motsimikiza mtima cardio, liwiro, ndi kayendetsedwe ka kayendetsedwe kameneko zimakopetsa mtima wanu.
Zitsanzo zomwe zili pansipa zimapereka maganizo osiyanasiyana a cardio ndi mphamvu kuti mugwiritse ntchito nthawi yopambana. Kumbukirani kuti chiwerengero cha makilogalamu omwe mumayaka chimachokera pa zinthu zingapo monga zaka zanu, kulemera kwake, thupi lanu, kukula kwake, ndi zina zambiri, kotero sizingakhale makilogalamu 100 kwa munthu aliyense.
Mfundo ina: Kutentha kwa ntchitoyi ndi kochepa kwambiri ndipo mungafunikire nthawi yambiri kuti thupi lanu likonzekere masewera olimbitsa thupi kuti mupewe kuvulala . Khalani omasuka kuwonjezera nthawi yowonjezera komanso musaiwale kuti muzizizira ndi kutambasula pambuyo pa gawo lililonse.
10-Minute Cardio Blast
Kuti mupindule kwambiri ndi miniti 10, muyenera kugwira ntchito mwakhama. Onetsetsani kuti mukuwotha bwino musanayambe kuchita masewera olimbitsa thupi ndikuchita masewera olimbitsa thupi mwakhama komanso mwamsanga monga momwe mungathere ndikukhala ndi mawonekedwe abwino. Yesani machitidwe awa kwa kupuma kwa cardio 10 min.
- Mphindi 1 - Muziyenda mwamsanga kapena muyende m'malo
- Mphindi 1 - Kuwala kowala pamalo kapena kunja, kusuntha mikono ndi pansi
- Mphindi 1 - Kutaya jacks
- Mphindi 30 - Kuthamanga kwambiri - tulukira patsogolo, kugwera ndi mapazi onse, kutembenuka ndikudumpha mmbuyo
- Mphindi 30 - Jog m'malo
- Mphindi 30 - Kuthamanga kwambiri
- Masabata 30 - March m'malo
- Masekondi 30 - ma Burpees
- Mphindi 30 - okwera mapiri
- Masabata 30 - March m'malo
- Masekondi 30 - ma Burpees
- Masabata 30 - March m'malo
- Mphindi 30 - Jog m'malo
- Mphindi 1 minu Squat akudumpha
- Mphindi 1 - Ulendo wochepa pang'onopang'ono kuti uzizizira
10-Minute Sprint YAM'MBUYO YOTSATIRA
Kuthamanga ndi ntchito ina yomwe ikhoza kutentha makilogalamu ndipo, ngati mutangotsala ndi mphindi khumi, mukhoza kutentha makilogalamu ambiri poyesa maphunziro apamwamba kwambiri . Ntchitoyi imaphatikizapo kufulumira kwapang'onopang'ono komwe kumawonjezereka pang'onopang'ono kufikira, pamapeto pake, mudzakhala othamanga. Simukukonda kuthamanga? Yesani kubwereza mapiri kapena kuyenda mofulumira mmalo mwake.
- Mphindi 1 - Muziyenda mwamsanga kapena muyende m'malo
- Mphindi 1 - Yambani jog kuunika kuti thupi lanu likhale lolimba
- Mphindi 1 - Amphamvu Akumwamba - Oweta, akukweza mawondo anu mpaka kumtunda
- Mphindi 30 - Lonjezerani liwiro lanu kuti mukakhale pafupi ndi Mzere wa 6-7 pa Zomwe Mukudziwa Zomwe Mukuchita
- Mphindi 30 - Jog kapena kuyenda
- Mphindi 30 - Tsopano muthamange pa Mzere 8 pa PE Scale
- Mphindi 30 - Jog kapena kuyenda
- Mphindi 30 - Thamangani mofulumira kuposa nthawi yanu yomaliza yomaliza
- Mphindi 30 - Jog kapena kuyenda
- Mphindi 30 - Thamangani mofulumira kapena mofulumira kuposa nthawi yapitayi
- Mphindi 30 - Jog kapena kuyenda
- Mphindi 1 - Sakanizani mofulumira momwe mungathere, kunja konse
- Mphindi 1 - Slow Jog
- Mphindi 1 - Yendani kuti muzizire
Zambiri
Mphindi 10 Wopatsa Maulendo Oyendera Dera
Kuwomba chingwe ndi njira yabwino yotentha makilogalamu ambiri, koma ndi kovuta kulumphira chingwe mosalekeza ngakhale kwa mphindi pang'ono, makamaka ngati simukuchita. Ndimakonda kupitilira, kudumpha chingwe kwa pafupifupi 30 kapena sekondi ndikuyamba kuthamanga kapena kuyenda pamtunda pakati pa kudumpha. Izi zimapatsa thupi lanu mpumulo pang'ono pamene mukuyatsa ma calories.
- Mphindi 1 - Muziyenda mwamsanga kapena yendani m'malo kuti mukatenthe
- Mphindi 1 - Kuwala kowala kumalo osuntha mikono ndi pansi
- Mphindi 30 - Chingwe chakumapeto
- Mphindi 30 - Jog kapena yendani m'malo
- Mphindi 30 - Chingwe chakumapeto
- Mphindi 30 - Jog kapena yendani m'malo
- Mphindi 30 - Chingwe chakumapeto
- Mphindi 30 - Jog kapena yendani m'malo
- Mphindi 30 - Chingwe chakumapeto
- Mphindi 30 - Jog kapena yendani m'malo
- Mphindi 30 - Chingwe chakumapeto
- Mphindi 30 - Jog kapena yendani m'malo
- Mphindi 1 - Chingwe chopumphura mofulumira momwe mungathere
- Mphindi 1 - Jog kapena yendani m'malo
- Mphindi 1 - Yendani kuti muzizire
10-Minute Low Impact Workout
Simusowa kuti muthamange, kuthamanga, kudumpha ndi kudumphira ngati mukufuna kupeza ntchito yambiri. Pali matani a masewero olimbitsa omwe mungachite omwe samaphatikizapo kulumphira konse, monga zina mwa zochitika zomwe zili pansipa. Yesani izi, kupita mwamsanga momwe mungathere ndikupeza kuyenda kwakukulu komwe mungathe kuti khalala yaikulu ikuwotche.
- Mphindi 1 - Khwerero yothandizira - Yendani pambali, mutambasule manja
- Mphindi 1 - Med Ball Knee Lifts - Gwiritsani mpira ndi mutu ndi kukweza mabondo ena, kubweretsa mpira kugwira bondo
- Mphindi 1 - Sungani ndi Kutsegula ndi Med Ball - Sungani ndi kugwiritsira mpirawo pansi, imani ndi kutaya mutu wolemera
- Mphindi 1 - Masewero a Squat - Squat ndipo, pamene mukukweza, khala ndi mwendo wamanja. Kukwapula kwina ndi mwendo uliwonse.
- Mphindi 1 - Mapulogalamu oyandikana ndi Mbali ndi mapepala - Pivot kumanja, yunjika phazi lakumanzere ndikulowetsa kumanja ndikuwombera ndi dzanja lamanja. Sintha mbali ndi kubwereza.
- Mphindi 1 - Mphepete Zochepa Zomwe Zidumpha - Yambani phazi lamanja kumbali ndikudumpha mkono ndi dzanja. Yambani kumanzere ndi kubwereza.
- Mphindi 1 - Mabala Olungama Olungama - Kwezani mwendo wakumanja molunjika ndi kuzungulira mkono wakanja mozungulira mpaka kumaso. Bwerezani kumbali ina, kusinthana.
- Mphindi 1 - Mphuno Yopuma - Pukuta phazi lamanja pamene mutuluka ndi phazi lamanzere monga momwe mungathere, mikono yaikulu. Khwerero yatsala pansi ndikubwereza ku mbali ina.
- Mphindi 1 - Mbali Yopingasa, Kuphimba Kumbali -Kuzungulira bondo lakumanzere kupita kumbali pamene mukubweretsa utawu kumbali. Tengani phazi lamanzere pansi ndi kusinthitsa kulemera kwa mwendo wakumanzere ndikukwera kumbali. 30 masekondi kumanja ndikutsalira.
- Mphindi 1 - Kuthamangirira - Gwiritsirani pansi pansi ndikuyendetsa manja. Chitani zovuta (zosankha), yendani manja ndikubwerera.
- Mphindi 1 - Yendani kuti muzizire
Mphindi 10 Yoyambira Dera
Cardio si njira yokhayo yotentha makilogalamu ambiri. Zochita zolimbitsa mphamvu, makamaka ngati zakhala zikuyendetsedwa, zimatha kutentha kwambiri.
Pulogalamuyi pansiyi Chitani masewera olimbitsa thupi kwa masekondi pafupifupi 30 mpaka 60 kapena kutopa musanayambe kupita kuntchito yotsatira ndikupumula pang'ono kapena ayi. Gwiritsani ntchito kulemera kokwanira kuti mumatsutsidwa pa ntchito iliyonse.
- Magulu
- Zigawanika
- Kusinthanitsa kwa Kulemera kwa Squat
- Kuwonongeka
- Zokankhakankha
- Mankhwala Amodzi Amadzimangirira Pamwamba
- Khwerero Yang'anani Pamwamba Pamwamba
- Zovuta Zambiri
- Pulogalamu Yamtengo Wapatali Ndi Mphamvu Yamphamvu
- Mipata Yokhala Pamaso Akuwongolera
Mphindi 10-Thupi Lalikulu la Thupi
Ngakhale ngati mulibe zipangizo, mukhoza kutentha makilogalamu ndi thupi lanu ngati kukana kwanu . Chinsinsi cha ntchitoyi ndi kugwira ntchito mwakhama monga ntchito iliyonse. Yesani dera lotsatirali, ndikuchita masewera olimbitsa thupi kwa masekondi 30-60 ndikuyenda mofulumira momwe mungathere ndi mawonekedwe abwino.
- Masewera ena awiri opita mofulumira omwe akudumphira 2 squat
- Masekondi 30 amatha mapapu m'mapapo / masekondi 30 m'mapapo
- Masekondi 30 amatha kupweteka / masekondi makumi atatu
- Mphepete Yam'madzi Imodzi: Mgugu wakumanja
- Mphepete Yam'madzi Imodzi: Mgugu wakumanzere
- Wall Sit With Knee Lifts
- Kuthamanga ndi Malembo a Leg
- Mabomba
- Triceps Pushup ndi Mapulani
- Bridge yomwe ili ndi Drop Drop