Zosavuta Zimalimbikitsa Kulimbitsa Zovuta Zanu
Zochitika zotsatirazi ndizowongolerana ndi abs ndi kumbuyo kwa omwe mukugwira ntchito yomanga maziko amphamvu, oyenera. Muyambe ndi kuyimilira ndikuyendetsa pansi kupita kuntchito zosiyanasiyana zomwe zimagunda minofu yanu yonse.
Kusamala
Onani dokotala wanu ngati muli ndi mavuto kapena mankhwala.
Zida
Mpira wa mankhwala kapena kulemera kwake
Bwanji
- Sangalalani ndi cardio yochepa musanayambe kugwira ntchitoyi
- Gwiritsani ntchito masewero olimbitsa thupi osachepera 1 mpaka 10-16.
- Chitani ntchito iliyonse pang'onopang'ono ndikuyang'ana pa mawonekedwe abwino pa rep
- Ngati muli ndi mavuto otsika m'mbuyo mwa zinazake, yikani thaulo pansi pa nsana wanu kuti muthandizidwe zambiri
- Lembani kusunthika kulikonse kumene kumawawa
1 - Med Ball Woodchop
Pogwiritsa ntchito miyendo, gwiritsani mpira wa mankhwala (wanga ndi maola 6) ndi squat, kutumiza mchiuno kumbuyo kwako pamene iwe ukuwombera mpira ndi kunja kwa mchiuno wakumanzere. Gwirani mu zidendene kuti muimirire ndikusuntha mpira ndi pamwamba pambali, kotero mpira uli pamwamba pa phewa lamanja.
Bwerezani mobwerezabwereza 16 musanasinthe mbali.
2 - Mzere wa Bwalo la Mpira
Mapazi amanyamula mtunda wautali, gwiritsani mowongoka pamwamba, mikono ndi yolunjika momwe mungathe kuwapangira. Pogwiritsa ntchito mchiuno mwakachetechete ndikuwongoka, khulupirirani kumanja momwe mungathere, pofikira m'chiuno mwanu. Bwereranso pakati ndikufika kumbali ina, kusunga kusuntha ndi kulamulidwa.
Bwezerani kwa 16 kubwereza kwathunthu.
3 - Mapulani Osinthidwa
Yambani mwa kuyika zitsulo pansi ndi kupumula thupi pa mawondo. Sungani zolimba kuti mugwire thupi lanu molunjika kuchokera kumutu mpaka kumabondo popanda kugwedezeka pakati, maso akuyang'ana mwachibadwa. Gwiritsani ntchito malowa malinga ndi momwe mungathere, kumasuka ndi kubwereza nthawi zitatu kapena zambiri.
Ngati plank yosinthidwa ndi yosavuta, ganizirani kusinthanitsa pa plank.
4 - Mbali Zokwera Mapulogalamu Ophwanya Mapulogalamu
Khalani, mutakhala kumbali yakumanzere ndi mchiuno wakumanzere, mawondo akugunda ndi kupsinjika, mawondo, ndi mavola. Mukhoza kuyika dzanja lamanja pansi kuti mutengeke kapena muchuuno (zovuta). Pewani mthunzi ndi kufanikiza zoletsedwa kuti mutuluke m'chuuno (mawondo akhale pansi). Gwirani mwatsatanetsatane, kungogwira matayala musanatuluke m'chiuno. Bwerezani mobwerezabwereza 16 kumbali iliyonse.
Kuti mumve zovuta, mutha kuwerama pansi, monga mukuyimira. Dzanja lanu likhoza kupitilidwa kapena kuikidwa m'chiuno mwanu.
5 - Njoka ya Mbalame
Yambani pa manja ndi mawondo ndi kumbuyo molunjika ndipo abs inakoka.
Kwezani dzanja lamanja mpaka likhale lofanana ndi thupi ndipo likufanana ndi pansi. Pa nthawi yomweyo, kwezani mwendo wakumanzere ndikuwongolere mpaka ufanane ndi pansi.
Bwerezani kumbali ina, kusinthana mbali kwa 16 kubwereza.
6 - Pewani ndi Heel Push
Lembani kumbuyo kwanu ndi mawondo akugunda ndipo manja akung'amba mutu. Onetsetsani kuti mapazi anu akusinthasintha pamene mukugwiritsira ntchito abs, mutakweza mapewa anu pansi. Pamwamba pa chinsalucho, onetsetsani zidendene zanu pansi ndikukankhira kumbuyo kwanu pamatope ndikukweza pang'ono pang'onopang'ono.
Lembani pansi ndi kubwereza kwa 16 kubwereza.
Pewani mutu wanu pang'onopang'ono ndikupewa kukoka pamutu.
7 - Kusintha kwa Crunch
Lembani pansi ndikuyika manja pansi kapena kumbuyo kwa mutu ndikuweramitsa mitu mpaka kuchifuwa mpaka atakwera madigiri 90. Gwiritsani ntchito mkodzo kuti muthe kumapeto, mutenge miyendo mpaka kumwamba.
Bwerezani mobwerezabwereza 16.
Ndi kagulu kakang'ono kwambiri, kotero yesetsani kugwiritsa ntchito abs yanu kukweza m'chiuno m'malo mozembera miyendo yanu ndikupanga kuthamanga.
8 - Bridge
Ndi mawondo akugunda ndi manja akupumula pansi, mwapindikizira mchiuno mwakachetechete mpaka atakhala ndi maondo. Sungani khosi lanu momasuka ndipo muzikhala mwachidule. Pewani pansi pang'onopang'ono ndi kubwereza nthawi khumi.