Osati onse omwe amadalitsidwa ndi malo ogona okhalamo a nyumba za eni eni. Zipinda zam'madzi, nyumba zing'onozing'ono, malo ogulitsira nsapato, ndi zipinda za hotelo ndizowonjezereka kukhala ulamuliro kusiyana ndi zosiyana. Koma chifukwa chakuti malo anu akukhala ngati ndende ya ndende, sizikutanthauza kuti simungathe kuwonetsa njira yanu kupyolera mu chizoloŵezi cholimbikira ntchito .
Adam Rosante, Wophunzitsi wa Fitness ndi Wophunzitsira wa CosmoBody, adapanga ntchito zisanu "Zichitireni Mnyumba Yanu Dorm" ntchito yopangira chithandizo chaulere cha YouTube, koma ndithudi, ndi yabwino kwa aliyense yemwe ali pafupipafupi. Kaya mukupita ku bizinesi kapena mukuyenda mu RV, zonse zomwe mukufunikira kuti mukhale ndi chiyero cholimba ndi pafupi maminiti 15.
Ntchito
- Pangani zochitika 10 za ntchito iliyonse popanda kupuma pakati pa zochita
- Pumula mphindi 60 mutatha kukwanira
- Bwerezaninso dera nthawi zokwanira zitatu
Ngati mumakhudzidwa kwambiri, pitirizani kuchita chizoloŵezi chonse kawiri pa ntchito yokwana 30.
1 - Magulu a ndege
Magulu a ndege adzalimbitsa miyendo yanu ndi chiuno, panthawi imodzimodziyo. Kumbukirani kusunga chifuwa chanu. Mwa kuyankhula kwina, musamangomanga mapewa anu kutsogolo kapena kumangoyambira kumbali yanu pansi.
- Imani ndi zidendene zanu pambali pang'onopang'ono ndi zala zanu zapangidwa pang'ono. Sungani mapewa anu mmbuyo, mutsegule chifuwa chanu, ndi kukoketsa mapewa anu kumbuyo kwanu.
- Gwiritsani manja anu pazipizikulu ndikugwiritsanso m'chiuno mutapendaponda (kusunga kulemera kwanu pazitsulo) mpaka mapafu anu asanakhale pansi. Pamene mukuyenda pansi, kwezani manja anu molunjika ndikubweretsa manja anu palimodzi pamtunda pamene muli pafupi. Pitani kutali momwe mungathere popanda kutaya mpweya wanu m'munsi.
- Gwiritsani ntchito chidindo chanu poima pamalo pomwe mukumasula manja anu kumbali yanu Pewani mphuno yanu pamwamba kuti muyike kumbuyo.
- Kutsiriza 10 kumabwereza.
2 - Pushup Jacks
Pushup amagula ntchito yanu, abs, chifuwa, mapewa, ndi triceps, zonsezi powonjezera kuwonjezera mtima wa cardio ku chizoloŵezi.
- Yambani pamwamba pa pushup malo, pamodzi ndi anyamata anu pansi pa mapewa anu, mapazi anu palimodzi.
- Gwiritsani mapazi onse mosiyana, ndiye muwabwezeretse pamodzi.
- Kuika thupi lanu mzere umodzi wowongoka kuchokera kumutu wanu kupita ku zidendene, pendani pachimake ndi kugugulira zidutswa zanu kuti muchepetse chifuwa chanu pansi. Ngati muli ndi vuto ndi pushup yeniyeni, mukhoza kusintha nthawi zonse pogwetsa mawondo anu pansi musanachite bondo.
- Dinani kumbuyo ku malo oyamba. Icho ndi chimodzimodzi.
- Kutsiriza 10 kumabwereza.
Kuti mupange zovutazo, phatikizani jekeseni ndi pushup, pakuchita phokoso nthawi zonse mutadumpha miyendo yanu, ndiyeno pang'onopang'ono nthawi zonse mutalumphira miyendo yanu.
3 - Chigawenga chagawanika
Kusiyana kwa miyendo yamodzi kamodzi kumayesetseratu kusamala kwanu pamene mukuwongolera quadriceps yanu ndi glutes.
- Ikani mpando wolimba kumbali ya khoma ndi kuyima patali patsogolo pa mpando kuti muthe kukweza phazi lanu lakumanzere pa mpando wa mpando.
- Gwirani bondo lanu kutsogolo kumbuyo kwazendo zanu, kuguguda mawondo onse ndi kumira pansi ndi kulemera kwanu kumbuyo kwa chidendene mpaka chiuno chanu chitayimilira pansi. Dinani kudutsa chidendene chanu ndikubwerera kuima. Icho ndi chimodzimodzi.
- Gwiritsani ntchito mobwerezabwereza, gwiritsani mwendo wanu wamanzere panja, kenaka mutembenuzire ku dzanja lanu lamanja, ndipo chitani zina 10 .
Sungani chifuwa chanu mutakweze ndikuyembekezera nthawi yonseyi-musalole mapewa anu kapena torso kuti ayambe kutsamira kapena kutsamira pansi.
4 - Zilumba za Biceps
Monga momwe mungaganizire, biceps mpweya wokhotakhota amakopera wanu biceps . Popeza mukukweza chinthu chachikulu, chosasamala, mawonekedwe ndi ofunika kwambiri. Onetsetsani kuti mupitirize kumanga mikono yanu kumbali yanu ndipo musadetse thupi lanu kumbuyo kapena kumbuyo pamene mukupiringa. Gululo liyenera kukhazikitsidwa ndi kuyendetsedwa ndi biceps yanu yokha, osati kuwonjezeka kwa thupi lanu.
- Imani kuseri kwa mpando wanu ndi mapazi anu mmbali-kutali. Gwirani mbali zonse za mpando kuti manja anu ayang'ane wina ndi mnzake. Onetsetsani kuti zala zanu zamkati zili mkati mwa mpando.
- Tsekani zitsulo zanu pambali panu, pendani mapewa anu mmbuyo ndikugwedeza zitsulo zanu pamene mukukwezera mpando, ndikubweretsa manja anu kumapewa anu.
- Ndi kulamulira ndi kunja kutaya mpando, kuchepetsa kubwerera ku malo oyamba. Icho ndi chimodzimodzi.
- Kutsiriza 10 kumabwereza.
Ngati pazifukwa zina muli ndi mpando wolemera kwambiri, lembani kachikwama kapena thumba la usiku ndi mabuku angapo kuti muteteze ndi kukweza ndi kuchepetsa.
5 - Mapulani a Plank
Phala lam'mwamba lamagetsi limagwiritsa ntchito mkatikatikati mwako, zomwe zimathandiza kusintha patsogolo. Mukamaliza ntchitoyi, mupumule kwa masekondi 60 musanayendetse njinga pamsewu nthawi ziwiri.
- Gwiritsani pansi pansi pamalo otsika, ndi zida zanu pansi. Zilonda zanu ziyenera kukhala pansi pa mapewa anu ndi manja anu atatsekedwa pamodzi.
- Kuyang'anitsitsa pansi, kuthamanga kupyolera muzitsulo ndikuikapo maziko anu kuti thupi lanu likhale lolunjika kuchokera kumutu wanu kupita ku zidendene.
- Ndi khosi lanu ndi msana, mukoka batani anu kumtunda wanu, ndipo gwiritsani masekondi 30.
- Pambuyo pa masekondi 30 mpaka 60, perekani mawondo anu pansi ndikukhala kumbuyo.