Kaia FITANI Ntchito Yophunzitsa Ogwira Ntchito Mwakhama Njira za Akazi

Ndizomvetsa chisoni kuti mapulogalamu ambiri ndi mapulogalamu olimbitsa thupi amamva ngati magulu a anyamata. Mavitamini opangidwa ndi mapuloteni komanso mafinya sizimapangitsa akazi kukhala omasuka, ndipo amayi omwe ali olimba mtima omwe amaloledwa kupita ku chipinda cholemera, amapatsa akazi omwe ali ndi chikhulupiriro cholimba kuti heebie-jeebies.

Koma, akudandaula: Zowopsya sizitanthauza kuti musamapite kuntchito. Maphunziro olimbitsa thupi, makamaka machitidwe ogwira ntchito ophunzitsira opangidwa kuti azithandiza kayendetsedwe ka moyo wa tsiku ndi tsiku, ndizofunika kwambiri pakulimbikitsa thanzi la moyo wonse. Ngati simukufuna kuchita masewera olimbitsa thupi kuti musamayang'ane ndi Rambo, mutenge phokoso labwino, pali njira yothetsera vutoli: Mapulogalamu olimbitsa thupi ndi maanja omwe amayendetsedwa ndi amayi, kwa amayi.

1 - Maphunziro Othandizira Akamaphunziro a Boot Opangidwa ndi Akazi, Akazi

Kaia FIT ndi imodzi yokhala ndi mapulogalamu olimbitsa thupi komanso olimbitsa thupi omwe ali ndi malo 59 m'madera asanu (Texas, California, Nevada, Idaho, ndi Colorado). Malinga ndi Kaia FIT Co-Founder, Kristen Loos, kampaniyo, "Adapangidwa motsimikiza kuti akazi onse ndi othamanga. Kaia FIT amapatsa ophunzira mwayi wokhala ndi moyo wabwino mwa kuwapatsa zida zofunikira popanga zisankho zophunzitsidwa ndi zozizwitsa pankhani ya zakudya, thanzi komanso moyo wabwino. "

Zimamveka zokongola, chabwino? Ndani safuna kukhala ndi moyo wabwino? Komabe, sizomwe zimatanthauzira kwambiri momwe Kaia FIT amagwirira ntchito. Akafunsidwa, Loos anakula, "Kaia FIT amagwira ntchito yosokonezeka komanso kusinthasintha , ndikuthandiza ophunzira kuti asaphonye mapepala pamene akukwaniritsa zofuna zawo [" thupi "] pokhala ndi mphamvu zogwirira ntchito tsiku ndi tsiku. zomwe zimachitika pagulu. "

Ngati mudasokonezeka ndi zomwe mawu onsewa akunena, Loos adapita kuti apereke chitsanzo cha Kaia FIT chodziwikira makamaka kwa owerenga. Yesani zochepa zomwe amamukonda kuti ayese-kuyendetsa polojekiti panyumba.

2 - Akuzungulira Padziko Lonse

Bwerezerani 4x kapena gwiritsani mapepala onse kwa masekondi 20, mubwereze kawiri

1. Yambani ndi mapulaneti apamwamba, onetsetsani kuti mumakhala pachimake mwamphamvu ndi m'chiuno mutakhala pansi.
2. Kusanthani kulemera kwanu pa dzanja lanu lamanzere ndi mwendo, mpukutu mpaka mutakhala pambali pambali ndikuyang'ana. Kwezani mkono wanu ndi mwendo wanu kutali ndi mzere wanu wapakati pa vuto lina.
3. Sungani kulemera kwanu mpaka mutakhala mu supine yomwe ili pafupi ndi denga, ndikukhala ndi chigwirizano cholimba. Thupi lanu liyenera kupanga mzere wolunjika kuchokera ku zidendene kupita kumutu.
4. Kenaka pindani kulemera kwa mkono ndi dzanja lanu lamanja mpaka mutayang'ana mbali inayo kumbali ina.
5. Bwererani ku plank yapamwamba.

3 - Triceps Extension

Kaia FIT ophunzira amagwiritsa ntchito mchenga wamtengo wapatali umene amawatcha mwachikondi "matumba." Pangani nokha kapena kugwiritsa ntchito dumbbell kapena kettlebell kuti mutsirizitse ntchitoyi.

Pemphani 3 zokwanira 15 zobwereza, kapena malizitsani Tabata ya miniti 4 ya masekondi makumi asanu ndi awiri, masekondi khumi apitirize maulendo asanu ndi atatu. Mungathe kukopera pulogalamu ya Tabata pa foni yanu kuti muzitsatira zochitika zanu.

1. Zimaima ndi miyendo yanu palimodzi-palimodzi pambali, kapena mu malo apamwamba a lunge (monga momwe asonyezedwera). Onetsetsani kuti maziko anu ali olimba, kuteteza kumbuyo kwanu kumbuyo pojambula mimba yanu kumtunda ndikukakamira pamphuno mwanu.
2. Gwirani pamwamba pa mtolo wa mchenga ndi manja anu molunjika, kenaka gwirani mikono yanu mpaka mutayandikira pafupifupi madigiri 90 digiri. Onetsetsani kuti zitsulo zanu zikhale pafupi ndi makutu anu.
3. Pewani pamwamba pa mtolo wa mchenga, kusunga mikono yanu mwamphamvu pamene mukugwiritsa ntchito triceps kuti mutenge thumba pamwamba.

4 - Mkati ndi Mkati

Maseŵera ndi kunja zimakhala zabwino popanga makina amphamvu komanso kuwonjezera nthawi ya cardio kuntchito yanu.

Gwiritsani ntchito magawo atatu a 15, kapena kumaliza Tabata ya miniti 4 ya masekondi makumi asanu ndi awiri, masekondi 10 apitirize maulendo asanu ndi atatu.

1. Yambani mndandanda wa masewera otsika kwambiri ndi kufika pansi. Onetsetsani kuti mukhale ndi mawonekedwe oyenera, mobwezeretsa, pachifuwa, ndi kumbuyo. Gwiritsani zolimba zanu kuti muteteze kumbuyo kwanu.
2. Dumphirani, mutenge miyendo yanu palimodzi, kenako mbozi kuti mufike pansi. Pitirizani kudumphira mmbuyo ndi mtsogolo pakati pa gulu lalikulu ndi lalifupi.