Wokonzeka kuchita masewera olimbitsa thupi? Matendawa a cardio ndiwo chabe - maulendo apamwamba kwambiri omwe amayendetsa thupi lanu lonse ndikukuthandizani kuwotcha mafuta owonjezera.
Dera lirilonse limaphatikizapo kulemera kwa cardio ndi mphamvu zomwe zimayenda - zambiri zomwe zimaphatikizapo masewera olimbitsa thupi - zomwe zimayang'ana kumtunda, m'munsi , ndi pamutu. Kuti mupeze zotsatira zabwino, muthamanga msangamsanga kuchoka pamtunda wina kupita kumalo ena, choncho yesetsani kusunthira musanayambe kuchita masewera olimbitsa thupi kuti muonetsetse kuti mawonekedwe anu ndi abwino .
Ntchitoyi imakhala yabwino kwa ochita maseĊµera olimbitsa thupi omwe sali ovulala.
Zida Zofunikira
Zojambula zosiyanasiyana zolemera, wophunzitsira BOSU (mungagwiritse ntchito sitepe monga choloweza mmalo), mpira wa mankhwala ndi gulu lokaniza.
Malangizo Ogwira Ntchito
- Yambani ndi mphindi 5 mpaka 10-yotentha ya cardio yosavuta
- Pangani dera lililonse, masewera olimbitsa thupi pambuyo pa maulendo 1-2, kupumula masekondi 60 pakati pa maulendo
- Sinthani mogwirizana ndi msinkhu wanu, koma yesetsani kugwiritsa ntchito zolemetsa zovuta ngati mungathe.
- Onetsetsani mphamvu yanu ndipo onetsetsani kuti mutakhala pakati pa Masitepe 4-8.
Dera 1 - Zopupa zazitovu ku BOSU
Imani kutsogolo kwa BOSU , sitepe kapena nsanja ndikugwirana naye kumanja. Dumphirani, mutembenuzire mapazi kumlengalenga kuti mugwire kumanzere kumanzere. Pitirizani, mupite mofulumira momwe mungathere.
Pitani masekondi 30-60.
Sewu Yogwira Pamwamba Pamwamba
Yambani izi kuphatikizapo mapazi anu pafupi ndi mchiuno. Kuyika zolemera zowoneka bwino pamapewa, pamtunda mochepa momwe mungathere, kusunga izo ndi mawondo kumbuyo kwa zala zakutsogolo. Gwirani mu zidendene kuti muimirire pamene mukukankhira zolemera pamwamba.
Bwerezani mobwerezabwereza 16.
Kuphwanya Kombo
Gwirani zoyezera pamaso pa ntchafu ndi kumapeto kuchokera m'chiuno mukhale zakufa. Ndi zolemera pafupi ndi zowala kapena zala, kugwada mawondo, kubwezera kumbuyo ndi kumbuyo kumbuyo. Miyendo yanu iyenera kukhala pafupifupi 45 digiri, mbali kumbuyo ndi abs yogwira. Sungani mu glutes kuti muime.
Bwerezani mobwereza 12.
Pushups Ndi Mankhwala Amadzi
Lowani pushup pa maondo (zosavuta) kapena zala zazing'ono (zovuta kwambiri). Ikani dzanja limodzi pa mpira wa mankhwala ndi kusunga lina pansi. Gwiritsani ntchito pushup , yesani mmbuyo ndikuyendetsa mpira kudutsa pansi kupita kumbali ina. Pitirizani kuyendetsa mpira mmbuyo ndi mtsogolo pa pushup iliyonse.
Bwerezani mobwereza 12.
Pamwamba pa Squat
Imani muzithunzi zazikulu zokhala ndi zolemera zamkati. Tenga dzanja lamanja, kulola mkono wakumanzere ukhale pakati pa miyendo. Kuyang'ana mmwamba kudzanja lamanja (mwachisawawa) lochepetsani mu squat mpaka mapewa ali ofanana ndi pansi. Pewani kumbuyo, kusunga mkono.
Pitani masekondi 30 mbali iliyonse.
Pumula mphindi imodzi ndi kubwereza dera ili kapena pita ku dera lotsatira.
Dera 2 - Jumping Jacks
Gwiritsani mapazi ponse pozungulira mikono. Ikani mapazi mmbuyo palimodzi, mutabweretsa mikono. Bwerezani, kusuntha msanga momwe mungathere.
Bwerezani masekondi 60.
Mbali Yolumikizana Ndi Mzere Wokongola
Tengani mozama kwambiri kupita kumanja kumbali yam'mbali. Gwirani chitendene pamene mukuyendetsa mapazi pamodzi. Lembani mzere woongoka, ndikubweretsa ming'oma kuti mufike pamtunda ndikubwereza mbali yokhoma kumanzere. Bweretsani mndandanda wonse wa maulendo 12.
Bwerezani mobwereza 12 mobwerezabwereza (mphindi imodzi ili kumanja ndi kumanzere).
Kuthamangira Mbali Lunge
Ikani mapepala a pepala kapena magalasi pansi pa phazi lamanzere ndipo mugwire wolemera kwambiri kumanzere. Ikani kulemera kwa mwendo ndikuweramitsa bondo pamene mutsekereza phazi lamanzere kumbali, kumanja kumanzere. Bwererani mmwamba, mutayendetsa phazi lamanzere pamene mukuima.
Bwerezani mobwerezabwereza 12 ndikusintha mbali.
Renegade Row
Yambani mu malo apansi, mutenge zilembo ziwiri ndi kupuma pazenga (zovuta) kapena mawondo (osinthidwa). Pogwiritsa ntchito malowa ndi kusunga malo ake m'chiuno, kwezani dzanja lamanja mzere. Lembetsani kulemera kwake ndi kubwereza mzere kumbali ina. Pitirizani, kumbali zotsatila pamene mukugwira malo ake.
Bwerezani masekondi 60.
Wood Chop
Onetsetsani kugonjera gulu ku chinthu cholimba pafupi ndi pansi. Gwirani mapeto ena ndipo mutenge masitepe pang'ono kuti muwonjezere mavuto. Kuika manja molunjika, kusinthasintha thupi ndikubweretsa zida zowonongeka panthawi yopuma. Pangani mapazi ndi kusinthasintha m'chiuno ndi mawondo mutatembenukira. Bwererani mmbuyo ndi kubwereza.
Bwerezani mobwerezabwereza 16 ndipo musinthe mbali.
Pumula mphindi imodzi ndi kubwereza dera ili kapena pita ku dera lotsatira.
Dera 3 - Pamwamba pa BOSU Yopambana
Yambani ndi phazi labwino pa dome ndikuchepetsani mu squat. Mwamsanga fulumphirani pamwamba, mutsike mu squat kumbali inayo. Pitirizani kumbuyo ndi kutsogolo pa dome, kudumphira pamwamba kuti mukhale ndi mphamvu zambiri.
Bwerezani masekondi 60.
Mbalame Yoyenda Ndi Kuzungulira
Gwiritsani katundu wolemetsa kapena kettlebell (mwachisawawa) m'manja onse awiri pachifuwa. Lowani kumalo ozama, kubweretsa zitsulo mkati mwa ntchafu. Pamene iwe uimirira, tenga mutu wolemera ndi kusinthasintha kumanja, ukugwedeza pa mapazi onse awiri. Lowani ndi kubwereza.
Bwerezani masekondi 60, mbali zina.
Zigawanika ndi Zosinthasintha
Imani pafupi 3 patsogolo pa BOSU kapena sitepe ndikuyika phazi lamanja pamwamba, mikono kumbali. Mukamakhala pamtunda, mutembenukire msolo, mubweretse dzanja lamanja kumanzere kumanzere ndi dzanja lamanzere. Bwererani mmbuyo kuti muyambe ndi kuyimirira.
Bwerezani mobwereza 12 kumbali iliyonse.
Mbalame Zambiri Zomwe Zimaphatikizidwa ndi Mapiritsi a Hammer
Tengani miyendo, mikono ing'onozing'ono pang'onopang'ono, zolemera mu dzanja lirilonse ndi mitengo ya kanjedza yomwe ikuyang'anizana. Lowani mu squat, mozama momwe mungathere, kusunga mawondo mzere ndizitole. Yesetsani kupyolera pa zidendene kuti muyimirire pamene mukugwedeza zolemera muzitsulo za nyundo. Lowani ndi kubwereza.
Bwerezani masekondi 60.
Lunge Loyenda Ndi Kutembenuka
Yambani pamalo apamwamba, mwendo wamanja kumbuyo kumbuyo kwa mwendo kumbuyo. Gwirani mpira wa mankhwala ndi mikono yowongoka. Kuika thupi pansi kuti likhale lolimba, kusinthasintha kuchoka pamtambo ndikubweretsa mikono kumanja. Bwererani ku malo ndipo tsopano kumanzere, kusunga kusunthira ndi kuyendetsa.
Bwerezani mobwerezabwereza 8 pa mwendo uliwonse.
Pumula mphindi imodzi ndi kubwereza dera ili kapena pita ku dera lotsatira.
Dera 4 - Burpee Squat
Sungani ndi kuyika manja anu pansi pambali pa mapazi. Dulani kapena phazirani mapazi mu thabwa, muteteze m'chiuno ndipo thupi liwongole. Gwetsani mapazi mmbuyo ndikuyimirira, kuweramitsa mawondo kumunsi wotsika, mikono ndi mchira.
Bwerezani kwa masekondi 30-60.
Medicine Ball Knee Akuwomba
Gwirani mpira wa mankhwala ndi mbale ya pepala kapena galasi disk pansi pa zala zamanzere. Gwiritsani kulemera kwake pamene mutayimitsa phazi lamanzere mmbuyo, mukugwada bondo lakumanja. Bweretsani mpira womwewo ngati mutayimitsa phazi lakumanzere kuti muthe kuyamba, kusunga bondo lakumanja nthawi yonse.
Bwerezani mobwerezabwereza 16 kumbali iliyonse.
Kuthamanga Ndi Mapulogalamu Amtundu
Khalani pa sitepe kapena mpando, manja pafupi ndi mapewa, mawondo akuyendetsa. Chotsani phazi ndikugwedeza mitsukoyo. Pamene mukukweza, yanizani mwendo wamanja, mutenge chala chakumanja ndi dzanja lanu lamanzere. Pansi ndi kubwereza kumbali inayo, mbali zina.
Bwerezani kwa masekondi 30-60.
Spiderman Plank
Yambani mu malo apulumu, m'manja ndi zala, kumbuyo ndi pompano. Kwezani mwendo wakumanzere ndikugwada, ndikuufikitsa kumbali ya kumanzere. Bwererani kumayambiriro ndi kubwereza kumbali ina.
Bwerezerani masekondi 30-60 /
Pumula mphindi imodzi ndi kubwereza dera ili kapena pita ku dera lotsatira.