Ntchitoyi imaphatikizapo kulimbikitsa maziko ndi zovuta zomwe zimayambitsa rectus abdominis, obliques, transverse abdominis, ndi kumbuyo kumbuyo. Zochita zowonongeka zimatambasula thupi lonse ndi cholinga kumbuyo ndi m'chiuno. Chitani zotsatirazi pokhapokha mutakhala ndi cardio yokhazikika kapena yokhazikika, komabe mukutsitsimula, kuchita masewera olimbitsa thupi.
Kusamala
Onaninso dokotala musanayese ntchitoyi ngati muli ndi zovulazidwa, matenda kapena zinthu zina komanso kusintha masewera olimbitsa thupi.
Zida Zofunikira
Bwalo lochita masewera olimbitsa thupi, mankhwala a mpira, gulu lakumenyana ndi matayi.
Bwanji
- Sungani ndi kuwala kwa cardio kapena chitani zotsatirazi musanayambe kuchita khama
- Malizitsani masewera olimbitsa thupi monga momwe asonyezedwera, kusintha pamene kuli kofunikira
- Chitani izi mobwerezabwereza katatu pa sabata ndi tsiku la mpumulo pakati
1 - Njoka ya Mbalame
Yambani pa manja ndi mawondo. Gwiritsani ntchito abs ndikukweza dzanja lamanja ndi mwendo wamanzere mpaka muyeso ndi thupi, mutagwiritse ntchito moyenera ndikusunga mwamphamvu. Pewani mmbuyo ndi kubwereza ndi dzanja lamanzere ndi mwendo wamanja.
Bweretsani magawo awiri a maulendo 12, mbali zotsatizana (mphindi imodzi imaphatikiza mbali kumanja ndi kumanzere).
2 - Kuzungulira Mpira Mpira pa mpira
Lembani ndi mpira pansi pa mapewa, khosi, ndi mutu, ziuno zonyamulidwa mmwamba pa mlatho, ndipo mutenge manja anu molunjika pachifuwa chokhala ndi kulemera kwa mankhwala kapena mankhwala. Lembani mzere wanu ndikusinthasintha pamtundu wanu kumanzere kumtundu wanu wonse, kulola chiuno ndi miyendo kuti zisunthe mwachibadwa ndi kuyenda. Sinthirani kumbuyo kwanu kenako pita kumbali inayo kwa 2 seti 12 kumbuyo kumbali iliyonse (rep imodzi imaphatikiza mbali kumanja ndi kumanzere).
3 - Side Bridge
Lembani pambali panu pamtunda, pamapazi, ndi m'chiuno mwakachetechete pamwamba pa wina ndi mzake.
Pogwiritsa ntchito mphuno mwamphamvu, pang'onopang'ono perekani nthiti yanu ndipo musamutse mchiuno (musamire pamphepete). Lowani ndi kubwereza. Kuti musinthe, onetsetsani kuti mawondo awerama kapena kuti mutenge mapazi m'malo mokwanira. Mukhozanso kuyika bondo limodzi kuti muwathandize.
Bweretsani magawo awiri a maulendo 10 kumbali iliyonse.
4 - Anakhala pa Torso Twist
Khalanibe ndi mankhwala ozunguza maondo ndi mawondo akuyendetsa ndikutsamira pang'ono pang'ono, nthenda yolunjika. Yendetsani kumanja, pofinyidwa kunja ndikugwiritsira ntchito mankhwala mpira. Bwererani kumbali ndikuzungulira kumanzere.
Bwerezani, kusinthana mbali kwa 2 seti khumi (rep rep one kumanja ndi kumanzere).
5 - Plank
Ikani malo otsogolera pansi ndikukakamira kumbuyo kumbuyo kwazendo kumapazi, kumangirira pansi kuti thupi likhale lolunjika kuchokera kumutu kupita ku zidendene.
Gwiritsani masekondi 30 mpaka 60, pansi ndi kubwereza. Kusintha mutenge mawondo awiri kapena awiri pansi.
6 - Woodchops
Gwiritsani mapeto a gulu lokanikira ku chinachake cholimba pafupi ndi pansi, gwirani manja mu manja onse ndi kuyamba kumalo osungirako malo, moyang'anizana ndi gulu. Kuyika manja molunjika, kusinthasintha thupi kumbali yina ndi kusesa manja mmwamba, kusinthasintha m'chiuno ndi maondo, komanso kugonjetsa zovuta.
Bweretsani magawo awiri a maulendo 12 kumbali iliyonse.
7 - Zolemba
Gwiritsani kutsogolo kwa mpira ndikuika manja anu pa mpirawo. Pewani mpirawo kuti musamawongole bwino. Tulukani mpaka mutamva kuti palibe chokanika (musamang'ane kapena kuseri kumbuyo) ndi kukankhira mu mpira kuti mubwererenso.
Bwezerani ma seti awiri a maulendo 10.
8 - Kumangirira Hamstring
Kuchokera pamalo oimirira, tenga phazi lakumanzere kutsogolo kwa iwe, phazi losasunthika ndi nsonga kuchokera m'chiuno, kuchepetsa msolo kufikira mutamva kutambasula kumanzere. Gwiritsani kumbuyo kumbuyo ndikugwiritsira masekondi 15-30, kubwereza pamanja mwendo.
9 - Nkhanza ya Quad
Gwirani pa khoma kuti mukhale oyenerera ngati mukufunikira ndikuguguda bondo lakumanzere, mutengere chidendene ndikuyang'ana pa glutes. Gwirani pa phazi ndi dzanja lanu lamanzere, kuwerama bondo ndikuyang'ana pansi ndikuyang'ana kutsogolo kwa mwendo. Gwiritsani masekondi 15 mpaka 30 ndi kubwereza kumbali ina.
10 - Mphwalala
Tengani mkono wakanja molunjika m'chifuwa chanu ndi kupiringa dzanja lakumanzere kuzungulira khutu lanu, mutakokera molimba dzanja lanu lamanja kuti mukulumbirire paphewa. Gwiritsani masekondi 15 mpaka 30 ndikusinthana mbali.
11 - Sewero la Hip 4 Pambulani
Phazi lakumanzere kumtunda. Ikani manja kumbuyo kwa ntchafu yowongoka ndikuyendetsa mwendo mwakuya, ndikusunga thupi lanu momasuka. Gwiritsani masekondi 15-30 ndikusintha mbali.
12 - Pigeon
Yambani pa manja ndi mawondo ndipo mubweretse bondo lakumanzere, mukulipumula pansi pakati pa manja anu (muyenera kukhala kunja kwa bondo). Lembetsani mwendo wakutsogolo kumbuyo kwanu ndipo, ngati mungathe, gwedezani ndikupumula pansi.
13 - Madzi
Bweretsani maondo anu ndi kuwameta mpaka madigiri 90, akuwala mofanana ndi pansi ndi mikono kumbali. Gwiritsani ntchito mgwirizano ndi kutembenuza mutu kuti muchepetse miyendo kumanja, kuwaponya pansi. Khalani kumanzere pamtunda paphewa pansi ndikumasula mkangano uliwonse m'chiuno mwanu. Gwirani kutambasula kwa mpweya pafupifupi 5, bweretsani maondo anu pakati ndikubwezeretsanso mbali inayo.
14 - Zamphongo Zam'madzi
Kugona pansi, pita phazi lamanja kumbuyo. Gwiritsani dzanja lanu lamanzere, ponyani pang'onopang'ono pabondo lanu lakumanja, kupotoza msana wanu ndikusunga mkono wanu wamanzere, mchiuno ndi mapewa pansi. Gwiritsani masekondi 15 mpaka 30 ndikusinthana mbali.
15 - Kutayika kwa mwana
Yambani mmanja mwanu ndi mawondo ndikukhala mmbuyo pa zidendene, mukuyenda manja ndi kutambasula manja. Mukhoza kutengapo mawondo ngati muli omasuka kwambiri. Sula mutu wako pansi ndikuyenda manja manja masentimita kumanja, kumverera kutambasula kumanzere. Gwiritsani mpweya pang'ono musanayende manja kumanja.