1 - Yambani Ndi Zithunzi Zoyang'ana Kumbali
Yambani ndi mbali imodzi kumbali. Ikani zovala zanu pa nsapato zanu ndipo mosamala pitani ku bolodi. Yambani kumanja kwa bolodi. Lembetsani phazi lanu lakumanzere pambuyo pake kumanzere pamene mukukakamiza phazi lanu lamanja kumbali yoyenera kuti mupitirize kuyenda. Pamene phazi lako lakumanzere likuyandikira kumbali ya kumanzere, tukutsani phazi lanu lamanja kuchoka pa bolodi kuti likuthandizeni kugwiritsira ntchito phazi lanu lakumanzere. Pambuyo pa phazi lanu lakumanzere mukakhudze, ikani phazi lanu lamanja pa bolodi kachiwiri ndikugwiritsanso mzere kumanja pamene mutsegulira phazi lanu lakumanzere kumbali yakumanzere, ndikuyambiranso. Pitirizani kuchita masewerawa kwa mphindi ziwiri kapena zisanu, mutambasula mikono yanu molimbika pamene mukugwedeza.
Zindikirani: Ndibwino kuti maondo anu ndi mchiuno muzigwiritsidwa ntchito mu "squat quarter" pamene mukudalira pang'ono kuti muthandizidwe.
2 - Yambani Kujambula Zithunzi
Zithunzi zojambulajambula ndizitsulo kuchokera kumbali ndi mbali. Zomwezo ndizofanana, koma mukukakamizika kugwira ntchito mofulumizitsa, kuthamanga mofulumira, ndikufikira mthupi lanu ndi dzanja lanu lamanja kuti mugwire pansi pa bimpi iliyonse. Yesetsani kumaliza masewera atatu a masekondi 30 mpaka 60 a zochitikazi.
Zindikirani: Sungani pamutu wanu mwamphamvu ndipo msolo wanu molunjika momwe mungathere kuti muteteze msana wanu pamene mukufikira thupi lanu lonse.
3 - Yesani Slideboard Lunge
Kugwiritsira ntchito slideboard kupanga lunge kumaphatikizapo kusasinthasintha kwa kayendetsedwe, ndipo kumafunikanso kugwirizana kwambiri kuposa mzere wamba .
Imani kutsogolo kwa mmodzi wa bumpers ndi nsana wanu ku bolodi ndi boti pa nsapato zanu. Bwererani mmbuyo ndi phazi lanu lakumanzere, ndikuyika mpira wa phazi lanu pa bolodi. Lembetsani phazi lanu lakumanzere kumbuyo mukamawerama mawondo onse, kusunga maso anu molunjika ndi wamtali. Onetsetsani kusunga bondo lanu lakumanja molumikizana ndi, koma kumbuyo, zala zamanja.
Pamene mawondo anu akupanga mawonekedwe a 90 digiri, pendekani chidendene cha phazi lanu lakumbuyo ndi mpira wa kumbuyo kwanu, kukoketseni phazi lanu kumbuyo pamene mukuyimirira kuti muyambe. Onetsani magawo atatu a makwereza 12 pa mwendo.
4 - Lembani Zithunzi Zanu ndi Slideboard Curl
Lembetsani makina anu opangidwa ndi makina osungunuka. Dziwani kuti ntchitoyi ikhoza kuchitika pamene ili pa bolodi kapena pansi pomwe pambali pa bolodi, mutangokhala ndi mapazi anu.
Lembani pansi kapena bolodi ndi mawondo anu atawerama, mapazi anu athandizike pa bolodi ndi boti pa nsapato zanu. Kwezani mchiuno mwako, kuwapititsa iwo kumka ku mlengalenga mpaka thupi lanu likhale lowongolera, mzere wochokera kumadzulo kupita ku mapewa. Pang'onopang'ono sungani zidendene za thupi lanu, ndikugudubuza maondo anu momwe mungathere pamene mukusunga m'chiuno mwanu. Sungani mosamala kayendetsedwe kake ndikukweza zidendene kumbuyo kwa thupi lanu. Chitani ma seti awiri kapena atatu a kubwereza 8 mpaka 12.
5 - Gwiritsani Ntchito Thupi Lanu Lalikulu Ndi Njira Yowonjezera Pushup
Limbikitsani chifuwa chanu, triceps, ndi pachimake ndi njira yosakanikirana yovuta. Mukhoza kuchita zochitikazi pazomwe mukuchita , kapena mukhoza kugwadira mawondo anu pansi pa malo osinthidwa.
Ikani zikhomo pamanja mwanu ndikugwada kumbuyo kuseri. Ikani manja anu pa bolodi pansi pa mapewa anu ndipo mulowe mu malo osungira-maziko anu olimba, thupi lanu likupanga mzere wolunjika. Tambasula dzanja limodzi pambali pamapazi, kenaka pindani zikhomo zanu ndikuchepetsani pachifuwa chanu. Pewani kumbuyo pamene mukugwedeza dzanja lanu kumbuyo. Bwerezani kumbali ina.
Pitirizani kusinthanitsa mmbuyo ndi mtsogolo, kuchita mazokiti 8 mpaka 10 pambali. Kupumula, ndiye pangani maselo awiri kapena atatu.
6 - Yesetsani Zambiri Zanu Ndili ndi Pike Slideboard
Tsimikizirani maziko anu ndi kulimbikitsa mapewa anu ndi masewera olimbitsa thupi. Ikani zovala zanu pa nsapato zanu ndipo muyambe kumalo osungira, manja anu pansi kutsogolo kwa limodzi la bumpers ndi mapazi anu pabwalo.
Kuika manja ndi miyendo yanu molunjika, gwiritsani ntchito minofu yanu ndi mimba yanu kuti mukhomere m'chiuno mwako pamene mukuyendetsa mapazi anu pafupi ndi manja anu. Pamene thupi lanu limapanga "V," limasintha kayendetsedwe kake ndikuyang'anitsitsa mofulumira. Pangani zigawo ziwiri zapakati pa 10 mpaka 12.
7 - Mangani Mphamvu Yamphamvu ndi Pulogalamu Yokongoletsa ndi Kufikira
Mzere wodulidwa ndi kufikira ukhoza kuwoneka wosavuta, koma iwe udzadabwa momwe zimakukhudzirani.
Ikani zikhomo pazanja zanu ndipo muyambe kumalo osungira pamwamba pa bolodi, mapazi anu pansi pamodzi mwa bumpers ndi manja anu pa bolodi. Kuika maziko anu molimba ndi molunjika, sungani manja anu pambali panu, kufikira momwe mungathere patsogolo panu. Gwiritsani ntchito malowa kwa masekondi asanu, kenaka sungani dzanja lanu kumbuyo kuti muyambe. Bwerezani kumbali ina.
Pitirizani kusinthana mbali 6 mpaka 10 mobwerezabwereza mbali iliyonse. Pumula, kenaka chitani chimodzi.