Palibe zipangizo zofunika
Kugwiritsa ntchito panyumba ndi njira yokongola, yopereka mwayi komanso njira yosunga ndalama ndi nthawi. Vuto lenileni ndilo kukhazikitsa ntchito zogwirira ntchito kunyumba pamene mulibe malo ambiri kapena zipangizo.
Muyenera kukhala opanga ngati mukuchita masewera kunyumba, koma pali zochitika zosiyanasiyana zolimbitsa thupi zomwe mungathe kuchita kuti mukhale mawonekedwe, kuyatsa makilogalamu, ndi kulemera. Pansi pali zina zomwe ndikuzikonda panyumba zojambula pamtima zomwe mungathe kuchita nthawi iliyonse, kulikonse.
1 - Kuthamanga Jacks
Chomwe : Kudumphira mapazi mobwerezabwereza ndikuzunguliranso mikono, kenako kubwereranso
Chifukwa : Kudumpha jacks kumatentha pafupifupi makilogalamu zana mu maminiti 10. Palibe zipangizo zamakono kapena luso lofunikira.
Zofunikira : Nsapato zabwino, mtima wokondeka, ndi malo olimba
Zitetezo : Kuwombera jacks ndizomwe zimakhudza kwambiri, zomwe zingathe kulembetsa ziwalozo. Zingakukumbutseni za masewera oyambira masewera a pulayimale kapena a sekondale.
Kusiyanasiyana : Plyo-jacks, kuthamangira mapazi m'malo modumphira, pa sitepe, kugwira mpira wa mankhwala, pushup jacks
Njira Yabwino Yogwiritsira Ntchito Jumping Jacks pa Ntchito :
- Mu Cardio Dera : Gwiritsani ntchito ma jacks mumadzulo, kuwapanga kwa masekondi 30-60 ndikuwapatsanso ndi zojambula zina monga kuguba, kuthamanga, chingwe, ndi zina. Yesani nthawi zosiyanasiyana popuma ma jacks, kubwereza dera kwa mphindi 10-30.
- Mu Dynamic Circuit : Masekondi osachepera 30-60 akudumphira jacks ndi zolimba monga squats, mapapo, pushups, ndi ma divi kwa mphindi 10-30.
- Kugwira Ntchito Yanu Nthawi Zonse : Onjezerani mwamphamvu kwambiri ku ntchito yanu yamagetsi kapena mphamvu zowonjezereka powonjezerapo mabokosi amphindi kapena kuposerapo panthawi yopuma kapena kumapeto.
2 - Jump Rope
Chomwe : Kutembenuza chingwe kumayendetsa mobwerezabwereza pamene akudumphira pamwamba pake ndi (mwachisawawa) kuimba nyimbo
Chifukwa : Ndilo cardio yabwino, yotentha pafupifupi makilogalamu 220 mu mphindi 20. Zingwe zakuthwa ndi zotsika mtengo, kuyenda bwino, sizikusowa luso lapadera, ndipo zingagwiritsidwe ntchito paliponse pamene muli ndi malo.
Zosowa : Chingwe chodumpha, nsapato zabwino, kuleza mtima, ndi kuchita.
Kuchenjeza : Kuwombera chingwe ndikumveka kwakukulu ndipo kumafuna kuchita. Zikuwoneka zosavuta, koma oyamba amatha kukhala ndi chisomo chonse cha njovu ya njowa ya nkhunda ndi ulendo wawo. Kuti mupeze zotsatira zabwino, yambani chingwe ndi zida, osati mikono, ndi nthaka mofewa. Ingodumpha pamwamba kuti mutseke chingwe
Kusiyana : Kudumpha phazi limodzi, kusinthasintha mapazi, kuwoloka mapazi, kudumpha ndi mawondo apamwamba, kutembenuzira kawiri chingwe
Mapulogalamu Opambana Akumwamba :
- Woyamba Woyambira : Mphindi 10-30 osakanikirana ndikudumphira m'malo 5-10. Pang'onopang'ono gwiritsani ntchito masewera olimbitsa thupi
- Cardio Dera : Masekondi osachepera 30-60 akudumphira ndi zojambula zina monga kuguba, kuthamanga, kulumphira, ndi zina zotero.
- Mtsinje Wamphamvu : Masekondi osachepera 30-60 akudumphira ndi mphamvu zolimbitsa thupi, monga squats, mapapo, pushups, ndi dips.
3 - Kuyenda pamalo
Chotani : Kuyenda pa malo osayima
Chifukwa : Ndi zophweka, zofikirika, zimapangitsa mtima kuthamanga ndipo ndi njira yabwino yotenthezera kuchita zolimbitsa thupi
Zofunika : Nsapato zabwino ndi zolimba
Zisamalidwe : Ndizovuta kwambiri, zomwe zingapereke msonkho pamagulu, ndipo zingakhale zosangalatsa. Chifukwa palibe kuyendetsa patsogolo, sikumangokhalira kukwera kunja
Kusiyanasiyana : Gwiritsani manja kumutu, mawondo aatali, kutsogolo, maondo aakulu
Njira Yabwino Yogwiritsira Ntchito Kuthamanga Kumalo Opangira Ntchito :
- Monga Kutentha: Yambani poyenda mumalowa, kenako pang'onopang'ono musinthe thupi lanu kuti mukonzekere thupi lanu
- Mu Cardio Dera : Kuyenda kwinakwake komweko ndi zochitika zina za cardio, monga kuguba, kuthamanga, kulumpha, chingwe chokhudza, ndi zina zotero Pangani masekondi 30 mpaka 60, kubwereza kwa mphindi 10-30
- Mu Dynamic Circuit : Masekondi osachepera 30-60 akuyendayenda m'malo ndi mphamvu, monga squats, mapapo, pushups, ndi ma divi kwa 10-30 mphindi.
- Monga Kuphwanya Kwachangu: Yesani kuyendetsa pamalo pomwe mukufunikira kuswa mwakhama kuntchito kapena kunyumba
4 - Mabomba
Chomwe : Kuwombera pansi, kudumphira mapazi ku malo amwe, kulumphira mmbuyo ndikuyimirira
Chifukwa : Ndizochita masewera olimbitsa thupi , amawotcha makilogalamu zana kapena kuposera maminiti khumi (ngati mungathe kuchita maminiti 10 pa zochitikazi).
Zofunika : Nsapato zabwino, zodziwa ndi zochita masewera olimbitsa thupi, chitsulo chitha
Chenjezo : Ndizoonadi, zovuta kwambiri
Kusiyanasiyana : Kubwezeretsa mapazi mmalo modumphira, kudumpha mmwamba pamapeto, kuwonjezera phokoso kapena kugwiritsa ntchito zipangizo: Mpira wa mankhwala, BOSU, kettlebell , kapena Gliding Discs
Njira Yabwino Yomwe Mungagwiritsire Ntchito Zipangizo Zopangira Ntchito :
- Mochepa: Monga tanenera kale, ndizovutadi
- Mu Cardio Dera : Phatikizani masekondi 30-60 akugwedeza magawo atatu aliwonse a dera la cardio lomwe limaphatikizapo zochitika zina, monga kuyenda, kuthamanga, chingwe, kulumikizira, ndi zina zotero.
- Mu Dynamic Circuit : Onetsani masekondi 30-60 a burpes ntchito iliyonse ya mphamvu 3-5, monga squats, mapapo, pushups, ndi ma divi kwa mphindi 10-30.
- Mu Maphunziro Akuthamanga Kwambiri : Pangani masekondi 30-60 a burpees, kupumula kwa masekondi 30-60 ndi kubwereza kwa mphindi 10 kapena kuposa. Mutha kugwiritsanso ntchito mabomba mumasewera olimbitsa thupi.
5 - Kukula kwa Mapiri
Chotani : Kuchokera pa malo osungira, kuthamanga mawondo mkati ndi kunja
Chifukwa chiyani : okwera mapiri amalimbikitsa kukwera kwa mtima pamene akumanga mphamvu ndi chipiriro pachimake. Palibe luso lapadera lomwe likufunikira
Zofunika : Zilonda zolimba ndi pansi
Kuchenjeza : Ntchitoyi ikhoza kukhoma msonkho, zida, ndi mapewa komanso maziko
Kusiyanasiyana : Kudumphira kwina kulikonse kutsogolo ndi kumbuyo, gwiritsani ntchito Magalasi a Gliding, mbale zamapepala kapena matayala, muziphatikiza ndi zochitika zina monga mabhala, pushups , kapena matabwa.
Njira Yabwino Yogwiritsira Ntchito Anthu Omwe Amapiri a Phiri pa Ntchito :
- Mu Cardio Dera : Onjezerani anthu okwera mapiri kupita ku dera lanu la cardio, muwapange masekondi 30-60 nthawi iliyonse
- Mu Ntchito Yolimbikitsira : Gwiritsani ntchito okwera mapiri ndi pushups kapena matabwa kuti aziwonjezera mphamvu
- Muzophatikiza: Pokweza kwambiri, khalani okwera mapiri okhala ndi mabhala, osakaniza 10 ndi okwera 10 okwera phiri, kapena kuwonjezera iwo kuti anyamule .
6 - Kudumpha kwa Squat
Chotani : Kuchokera pa malo ochepa, jumphirani mokweza momwe mungathere, kubwereranso ku squat.
Chifukwa : kudumpha kwa squat ndi ntchito yochepa yomwe imayambitsa mtima, kuyatsa zopatsa mphamvu, ndi kuwonjezera mphamvu pamilingo. Palibe luso lapadera lomwe likufunikira.
Zofunika : Mabondo okondwa, zochitika ndi masewera olimbitsa thupi, nsapato zabwino, ndi pansi
Zisamaliro : Zochita izi ndizomwe zimakhudza kwambiri komanso zimakhala zolimba kwambiri ndipo zimakhala ndi mfundo zolimba komanso mtima wolimba. Ndi masewera olimbitsa thupi, nthaka mofatsa kuti muteteze ziwalo
Kusiyanasiyana : Msuzi wa ndende akudumphira, froggy akudumpha, pa BOSU
Njira Yabwino Yogwiritsira Ntchito Squat Akudumpha Pulogalamu :
- Mu Cardio Workout : Phatikizani masekondi 30-60 a kudumphira kwa squat mumasewero olimbitsa thupi a cardio kapena m'galimoto ya cardio ndi zochitika zina, monga kuguba, kuthamanga, chingwe, kulumikizira, ndi zina.
- Mu Thupi Lalikulu la Thupi : Onetsetsani masekondi 30-60 a kudumphidumpha pambuyo pa ma 3-5 thupi lakuya, monga masewera, mapapo kapena kupha kuti uwonjezere mphamvu, mphamvu, ndi mphamvu
- Mu Maphunziro Akuthamanga Kwambiri : Kodi masekondi 30-60 akudumphira, kupumula kwa masekondi 30-60 ndi kubwereza kwa mphindi 10 kapena kuposa. Mungagwiritsenso ntchito kudumpha kwa squat mumasewera olimbitsa thupi.
7 - Kumenyana ndi zowawa
Chomwe : Kuwombera pansi, kuyenda manja ndikupita kumbuyo, ndikuyendetsa manja. ndi kuyimirira ^ ngati chimbalangondo
Chifukwa : Iwo amapeza kuyima kwa mtima mmwamba pamene akumanga nyonga ndi chipiriro
Zofunika : Pansi, chikondi cha zimbalangondo, chidziwitso ndi ntchito yopambana
Zisamaliro : Kusunthaku kuli kolimba kuposa momwe ikuwonekera ndipo mphamvu imakula mwamsanga
Kusiyanasiyana : Palibe pushup, pushup pa mawondo, kuwerama mawondo pamene iwe ukukwawa mkati ndi kunja
Njira Yabwino Yogwiritsira Ntchito Zogwiritsira Ntchito Zoweta Pochita Ntchito :
- Mu Cardio / Strength Workout : Muphatikize masekondi 30-60 a zimbalangondo mumayendedwe anu onse a cardio kapena pamsewu wa cardio ndi zochitika zina monga kuguba, kuthamanga, kudumpha, zingwe, ndi zina zotero.
- Mu Thupi Lalikulu Pamwamba : Onetsetsani masekondi 30-60 a chimbalangondo chilichonse 3-5 mankhwala apamwamba monga ma pushups, makapu a zifuwa kapena mitsempha yosakanikirana kuti muwonjezere mphamvu, mphamvu, ndi mphamvu
- Kuphunzitsidwa Kwambiri Kwambiri: Pangani masekondi 30-60 a chimbalangondo, kupuma kwa masekondi 30-60 ndikubwereza kwa mphindi khumi kapena kuposerapo kapena chimbalangondo china chimakhala ndi zozizwitsa zamtundu wapamwamba monga ma burpe kapena jumps. Mutha kugwiritsanso ntchito zimbalangondo zamatsenga mumasewera olimbitsa thupi.
8 - Kickboxing
Zomwe : Kukonza, kukankha, ndi kuphatikizapo pa thumba, mpweya kapena (kuopsa) munthu wina
Chifukwa : Kickboxing ikhoza kuwotcha makilogalamu opitirira 100 mu mphindi khumi, moyenera, sichifuna zipangizo ndipo zingakuthandizeni kuchotsa zowawa zanu.
Zofunikira : Chidziwitso chapadera cha kukankha ndi nkhonya
Kuchenjeza : Kutambasula mikono ndi miyendo njira yonse panthawi yamphongo ndi kumenyedwa kungathe kupanikizira ziwalozo
Kusiyanasiyana : Kuphatikizika kopanda malire, nkhonya, kapena zonse ziwiri
Njira Yabwino Yotsitsira Kickbox Pulogalamu :
- Pangani Ntchito Yanu Yopanga Cardio : Ngati mumadziwana ndi kickboxing, pangani kukonzekera kwanu: Jamb-mtanda-kutsogolo-pamwamba, jab-cross-hook-knee-kutsogolo kutsogolo, masewera okhala kutsogolo, kutsogolo kutsogolo, kapena mbali kukwera
- Masewero olimbitsa thupi : Dzidziwitse nokha ndi zigawo zosiyana za makasitomala okhudzidwa ndi mavidiyo ophunzitsira: Kickboxing Kicks, Punches, Tabata Kicks ndi Jumping Lunges Kumbali. Mukhozanso kuyesa mavidiyo a kickboxing.
9 - Kuchita masewera olimbitsa thupi
Chomwe : Kugwiritsa ntchito masitepe kwa chirichonse kuchokera ku cardio kupita ku maphunziro amphamvu
Chifukwa : Masitepe oyendayenda ndi bwino kwambiri kuwonetsa cardio ndipo mungagwiritse ntchito masitepe osiyanasiyana.
Zofunika : Masitepe okhala ndi sitepe imodzi
Zisamaliro : Yang'anirani amphaka, agalu, toyese, ndi ana. Onetsetsani kuti pali cholembera cha chitetezo.
Kusiyanasiyana : Gwiritsani ntchito sitepe.
Njira Yabwino Yowonjezerapo Masitepe Kumalo Opangira Ntchito :
- Ku Cardio Dera : Ngati muli ndi staircase (zoposa masitepe 6), yesetsani kuyendera dalaivala ya cardio: Njira yina 1-2 imatuluka ndi pansi ndi zochitika zina za cardio, monga kudumpha chingwe, kuthamanga m'malo , kulumphira, ndi zina.
- Mu Maphunziro Akuthamanga Kwambiri : Kuthamanga kapena kukwera masitepe mwamsanga momwe mungathere ndikubwerera kumbuyo kuti mukapeze, kubwereza kwa mphindi 10 kapena kuposa. Mungagwiritsenso ntchito sitepe imodzi yokha: Yendani pa sitepe ndi mapazi ndi phazi, kapena imani pambali pa phazi limodzi ndikudumphira, kutembenuza madigiri 180 ndikufika pamtunda wina pa sitepe.
- Mu Kugwiritsa Ntchito Mphamvu : Gwiritsani ntchito sitepe imodzi pushups, mapapo, mapepala, masewera, masitepe ndi zina.
10 - Bonasi: Thamangani, Yendani, Yambani
Zomwe : Zopambana kunja
Chifukwa : Pali mpweya watsopano kunja uko ndipo ndizosangalatsa kupita kwinakwake pamene mukuchita
Zofunikira : Khomo kudziko lakunja, nsapato zabwino, magalasi, ndi dzuwa
Zisamalidwe : Onetsetsani kuti mimbulu ya galu, kutentha, kuzizira, oyandikana nawo pamtendere, madalaivala osokonezeka, ndi mabasiketi
Kusiyanasiyana : Kusatha
Njira Yabwino Yophunzitsira Kunja :
- Yendani : Kulemera, kuyenda mofulumira , ndikuphatikiza mapiri ndi sprints kuti muwonjezeke kwambiri.
- Thamangani : Ngati ndinu oyamba , yambani ndi kayendedwe ka kuyenda / kuyendetsa thupi lanu.
- Circuit Training: Simukungoyenda ndikuyenda panja. Mukhozanso kuphatikiza zochita zamphamvu ndi kuyenda kwanu kapena kuyendetsa kuwonjezera mphamvu ndikupanga zinthu kukhala zosangalatsa.
- MaseĊµera: Kuthamangitsa Frisbee kapena mpira, kuthamangitsa galu kapena ana kapena tsiku ku paki kumachita masewera olimbitsa thupi.