1 - Pinetsani Zolemba Zanu Zomwe Mumakonda Pakhomo Lanu
Pinterest yadzazidwa ndi zizoloŵezi zabwino zopanda ntchito zomwe mungathe kuchita kunyumba ndi zipangizo zochepa. Chinyengo ndi kudziwa: 1) ntchito zomwe mungatsatire, ndi 2) momwe mungakwaniritsire zochitika zanu za Pinterest. Mwamwayi, ndakuchitirani choyamba. Ndinayang'ana Pinterest kufunafuna zolemba bwino, zosavuta kutsata zithunzi zomwe mungatsatire pafoni yanu mosavuta. Zonse zomwe muyenera kuchita ndikutsegula kudzera pawunivesitiyi ndikutsata zizindikiro za "Pini Pachiyambi" kuti mupange chithunzichi ku mapepala anu a Pinterest. Kuti mumve zambiri za momwe mungapangire masewera olimbitsa thupi, tsatirani chiyanjano cha "Choyambirira" chomwe chilipo. Osangalala pinning!
Komanso musaiwale kugawana chikondi! Pinani chithunzichi pamwambapa kuti abwenzi anu onse a Pinterest athe kupeza ntchito zazikuluzikulu pamalo amodzi.
Mphindi 2 - 15-Mphindi Phokoso Lonse Lonse
Chingwe chopuma ndi chimodzi mwazinthu zomwe ndimazikonda nthawi zonse, ndipo ndondomeko yosavuta, yolowera ku Greatist ndiyo njira yabwino kwambiri yothetsera.
- Chinthu Choyambirira
- Pini Pachiyambi
Mphindi 3 - 20 Phunziro la Dumbbell
Kuti mupite mwamsangamsanga, kuphunzitsa mwamphamvu thupi, musayang'anenso kudera la Fitwirr. Ngati mulibe mpira wotetezeka, mungagwiritse ntchito benchi kapena mpando m'malo mwake.
- Chinthu Choyambirira
- Pini Pachiyambi
4 - Total Body Circuit
Dera lopanda ntchito zogwiritsa ntchito zipangizo zamakono kuchokera ku The Biggest Loser likutsimikiziridwa kuti ndikupangitseni thukuta ndi kutopa. Yesetsani kuchita zonsezi 2-3 nthawi.
- Pini Pachiyambi
5 - Ntchito ya Daily Workout Plan
Palibe cholakwika ndi kusunga ntchito mophweka komanso molunjika. Kupulumuka kwabwino kwa tsiku ndi tsiku kwa YearZeroSurvival.com kumatha kumatha pasanathe ola limodzi (kuphatikizapo kuyenda mtunda umodzi), ndipo sikungakulepheretseni.
- Chinthu Choyambirira
- Pini Pachiyambi
Mphindi 6 - 15-Mphindi Pang'ono Pang'ono Kugwira Ntchito
Simusowa kuti mukhale ndi mwayi wopita kunyumba. Onetsetsani izi-pena paliponse kuchokera ku Greatist zomwe sizikusowa kanthu kuposa mpando.
- Chinthu Choyambirira
- Pini Pachiyambi
7 - Zochita Zopanda Kulimbitsa Bwino
Ngati simungathe kuchita pullups ndipo mulibe dumbbells, zingakhale zovuta kudziwa momwe mungagwiritsire ntchito kumbuyo kwanu. Pulogalamuyi ya Betty Rocker imapereka zochitika zisanu zosavuta kuti muthe kumbuyo kwanu popanda zipangizo zamakono.
- Chinthu Choyambirira
- Pini Pachiyambi
8 - Total Body Stability Ball Kukonzekera
Mipira yolimba ndi yotchipa, ndipo ndi chida chabwino kwambiri chokhazikika, mphamvu ndi kugwirizana. Thupi la thupi lokhazikika labwino kuchokera ku Run Lokongola Blog lidzakulowetsani.
- Chinthu Choyambirira
- Pini Pachiyambi
9 - Kulimbika Kugwira Ntchito
Ntchito yosavuta komanso yothandiza kuchokera ku Darebee idzakuthandizani kudzuka ndi kugunda pansi. Zonse zimatengera dera limodzi.
- Chinthu Choyambirira
- Pini Pachiyambi
10 - Wotsogolera Phunziro
Kodi muli ndi mpando? Tsopano muli ndi masewera olimbitsa thupi. Live Fit Girls amatsimikizira kuti simukusowa zipangizo zoti mupange.
- Chinthu Choyambirira
- Pini Pachiyambi
Mphindi 11 - 45-Mphindi Msewu Wodula Mawere ndi Tabata
Pamene mukufuna thupi lakutali, lodzaza thupi, Fit Foodie Finds yakuphimba. Dera la mphamvu zowononga thupi ndi mlingo wa Tabata cardio ndi chimodzi mwa zolemba zambiri zomwe mungapeze pa tsamba lake.
- Chinthu Choyambirira
- Pini Pachiyambi
12 - Zochita Zochita Pang'onopang'ono
Kaya mumakhala nyumba yamanyumba iwiri kapena malo oyendayenda, ndi nthawi yokonza masitepewo . Zolinga zapamwamba zakhazikitsa masitepe olimbitsa thupi oyendayenda kuti miyendo yanu ikhale yoyaka komanso mtima wanu ukupaka.
- Chinthu Choyambirira
- Pini Pachiyambi
13 - Yoga kwa Achikulire
Ngati ndinu watsopano ku yoga ndipo mukufuna kuyambira, yesetsani kutsatira Momnyamatayo momveka bwino.
- Chinthu Choyambirira
- Pini Pachiyambi
14 - Yoga Yathunthu Yoyenda
Pakuti yogis amadziwika bwino ndi mawonekedwe a vinyasa, pini iyi yochokera ku Popsugar idzakulowetsani, palibe kalasi yomwe ikufunika.
- Chinthu Choyambirira
- Pini Pachiyambi
15 - Foam Roller Workout
Pofuna kukuthandizani kuti mupumule mukamapuma, mumayenera kudzipiritsa modzikongoletsera, ndikuyamikira maphunziro a mphutsi ya chithovu cha HealthCentral. Khulupirirani ine, ndizofunika nthawi.
- Chinthu Choyambirira
- Pini Pachiyambi
16 - Zofupa ndi Zida Zomwe Zimagwira Ntchito
Wokonzeka kutentha thupi lanu? Mapulogalamu awa ndi manja a Popsugar akuphimba maziko onse ... ndipo simukusowa kuchoka pamatope!
- Chinthu Choyambirira
- Pini Pachiyambi
17 - 20 Ndemanga ya Cardio Workout
Ngati simukukonda chingwe, ndipo mulibe masitepe, zingakhale zovuta kudziwa momwe mungachitire cardio kunyumba. Ndondomekoyi ya mphindi 20 kuchokera ku Zopindulitsa mu Kupita patsogolo imasowa zipangizo zina ndipo zimayambitsa magazi.
- Chinthu Choyambirira
- Pini Pachiyambi
18 - 20 Mphindi Yochepa ya Kettlebell
Kettlebells ndi zipangizo zamakono zogwirira ntchito. Ngati muli ndi kettlebell, ntchitoyi yochokera ku Greatist idzakuthandizani kumanga nyonga mu mphindi 20 zokha.
- Chinthu Choyambirira
19 - Pilates Ophunzira
N'zosavuta kusokoneza yoga, Pilates ndi barre, chifukwa amagawana makhalidwe ofanana, koma ndi osiyana kwambiri. Mafilimu awa a Pilates akhoza kuchitidwa kunyumba, ndipo atsimikiziranso kukupangitsani kuti musamve (mwa njira yabwino, ndithudi).
- Chinthu Choyambirira
- Pini Pachiyambi
Cholinga cha masiku 20 - 30
Mwinamwake mwamvapo kuti thabwa ndi imodzi mwa machitidwe abwino kwambiri kuti mumange maziko abwino. Ngati mwakonzeka kuyamba kulimbikitsa mphamvu zakuya, yesani vutoli la masiku 30 kuchokera ku MyFitnessPal.
- Chinthu Choyambirira
- Pini Pachiyambi
21 - 20-Minute Leg Workout
Inu mwapha maziko anu, munatsutsa manja anu ndipo munayesa manja anu pa cardio. Zonse zatsala? Kuwongolera thupi kolimba. Yesani kuyatsa kwa mphindi 20 kuchokera ku Chakudya Chakudya.
- Chinthu Choyambirira
- Pini Pachiyambi