Kuchita masewera olimbitsa thupi kwa mphindi zisanu ndi ziwiri kumaphatikizapo masewero 11 omwe apangidwa kwa masekondi 30 aliyense ali ndi kusintha kwachiwiri pakati pawo. Zapangidwa kuti zigwiritsidwe ntchito ndi aliyense yemwe ali ndi zochepa zophunzitsira zofunikira ndipo akhoza kusinthidwa kuti zikhale zosavuta kapena zovuta zogwirizana ndi msinkhu wanu ndi zofuna zanu.
Chosankha chosavuta: Mungathe kupanga maulendo amodzi kuti mutenge mwamsanga, ndikuchepetsani kuthamanga kwanu mwamphamvu komanso mwamphamvu ngati mukufunikira kumangirira thupi lanu pang'onopang'ono.
Njira yovuta: Pitirizani kuyenda maulendo awiri kapena atatu kuti mupange zofunikira kwambiri. Onjezerani mwamphamvu ndi khama pazochitika zonsezi.
1 - Kuthamanga Mbali - masekondi 30
Yambani ntchito yophweka yokhala ndi mphindi zisanu ndi ziwiri ndi mzere wa masentimita makumi asanu ndi atatu (kapena kuthamanga miyendo ngati mulibe chingwe chodumpha).
2 - Push-Ups - masekondi 30
Zotsatira zake ndi masekondi 30 a kukankha . Mungasinthe malo anu kuti mukhale ovuta kapena ovuta. Ngati mutangoyamba kumene, mungathe kuchita mapulaneti kuti musamavutike. Ngati mwapambana kwambiri, yesetsani kuchepetsa kukakamizika kuti muthe kuyesetsa.
3 - Khoma limakhala - masekondi 30
Pemphani kuti mpanda wanu wamphindi wazaka 30 ukhale pakhoma (pogwiritsa ntchito mpira wa masewera olimbitsa thupi ngati muli nawo) mpaka maondo anu ali madigiri makumi asanu ndi anayi. Kenaka gwiritsani ntchito malingana ndi momwe mungathere. Ngati masekondi 30 ndi ovuta kwambiri, sungani khoma pang'ono kuti muchepetse kuyesayesa. Ngati ndi zophweka, yesani kukweza mwendo umodzi pansi.
4 - Kusinthitsa Bicycle - masekondi 30
Kuwombera njinga kumapikisano ntchito abs ndi zovuta. Kafukufuku wopangidwa ku yunivesithi ya San Diego State anayerekezera zochitika khumi ndi zitatu zomwe zimagwiritsidwa ntchito pamimba kuti azindikire bwino. Zomwe ankachitazo zinali zowerengedwa kuti zikhale zolimbikitsa minofu - kuyesedwa ndi EMG - mu rectus abdominis, zofuna zakunja ndi zofunikira za mkati
5 - Magulu a ndege - masekondi 30
Kenaka, chitani masentimita makumi atatu a zakuya, magulu a mpweya. Cholinga ndikutsika pansi kuti mataya anu akhale ofanana ndi nthaka. Sungani manja anu kutsogolo kwa inu, sungani msana wanu molunjika ndikukupangitsani kuti musabwerere. Gwetsani pansi ndi kusiya kwa masekondi 30. Yambani pang'onopang'ono kuti muwone kuti muli ndi mawonekedwe abwino. Pamene mukukwaniritsa mawonekedwe anu, mutha kuwonjezereka magulu anu.
6 - Khwerero Ups - masekondi 30
Pogwiritsa ntchito sitepe, benchi kapena mpando wolimba, nyamuka ndikukwera kumapeto kwa masekondi 30. Mukhoza kuwonjezera zolemera ngati ziri zosavuta, kapena mukhoza kukula kukula kwa sitepe, kapena kuwonjezera msinkhu wanu.
7 - Triceps Dip - 30 masekondi
Pogwiritsa ntchito mpando wolimba, benchi kapena chinthu china, chitani triceps ma divi monga momwe mungathere kwa masekondi 30. Kuti zikhale zosavuta, sungani mapazi anu pansi, kuti mukhale ovuta, kukweza mapazi anu.
8 - Kuyenda Lunge - masekondi 30
Pangani lunge kuyenda kwa masekondi 30. Mukhoza kutengera pang'ono pang'onopang'ono ndikubwerera kapena mutha kuyenda mofulumira ndikubwerera kumalo anu oyamba, kusinthana mbali pamene mupita.
9 - Plank - masekondi 30
Lowetsani kutsogolo kwa mapulaneti monga momwe mukuyimira ndi kuigwira kwa masekondi 30. Ngati izi ndi zophweka, mukhoza kuthana ndi phazi limodzi, ndipo ngati liri lovuta kwambiri, mungakhale losavuta poyika malo anu m'manja osati mmalo mwanu.
10 - Tuck Jump - masekondi 30
Mukhoza kugwedeza (ndikugwirani maondo anu mumlengalenga), kapena mbuzi yowumpha kudumpha malinga ndi msinkhu wanu. Pewani pamwamba ngati momwe mumamvera mutha kudumphadumpha-ingakhale mapazi awiri kapena masentimita awiri-lingaliro ndikutenga mpweya pakati pa mapazi anu pansi.
11 - Mbali Plank (mbali iliyonse) - masekondi 30
Malizitsani chizoloŵezi ndi masekondi 30 a mbali imodzi . Onetsetsani kuti muzichita mbali zonse. Izi zimapangitsa mwamsanga kugwira ntchito ngati mulibe nthawi yambiri kapena malo. Mungathe kuwonjezeranso maulendo ambiri ngati mukufuna kugwira ntchito yambiri, kapena kukhale kosavuta kuti mukhale ndi nthawi yowonjezera. Sinthani mphamvu yanu, maulendo anu ndi khama lanu pamene msinkhu wanu wathanzi umakula bwino.