Ngati mwatopa ndi maginch akale omwewo, kuyima kumeneku kumapangitsa kuti muthe kusokoneza mutu wanu wonse. Zochita zoyimira ab ndi zogwira ntchito, zogwira mtima komanso zowunikira minofu yonse ya abs yanu yolimba, yoyenera.
Kusamala
Onaninso dokotala musanayese ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina ndikusintha zochitika zilizonse zomwe zimapweteka kapena zovuta.
Zida Zofunikira
Gulu lokanizira, mabomba osiyanasiyana olemera, mpira wa mankhwala ndi kettlebell (mwachangu)
Bwanji
- Wotentha ndi mphindi zochepa za cardio
- Malizitsani masewera olimbitsa thupi monga momwe akusonyezera, kusunga kayendetsedwe kake kanthawi kochepa ndikuyendetsa
- Bwezerani zonsezi motsatira, kutanganidwa kwambiri
- Sungani thupi kukhazikika mu kayendetsedwe kake ndikupewa kuthamanga kapena kugwiritsa ntchito mwamsanga
1 - Mzunguli wa Medicine Ball
Gwiritsani mutu wa mpira ndikudalira kumanja, kusuntha pa mapazi kuti mutembenuze thupi pamene mukuzungulira mpira kupita kumanja. Pitirizani mu bwalolo, mubweretse mpira kutsogolo kenako mutembenuzire kumanzere, mutembenuzidwenso pamapazi, pamene mukuzungulira kuzungulira kumbali yonse. Bwerezani mobwerezabwereza 16 kumbali imodzi ndikusintha ku mbali ina.
2 - Kuima Kumbali Kumayambiriro
Yambani mu malo oima, mkono wakanja molunjika mmwamba. Sungani kulemera kwa mwendo wanu wamanzere ndipo pang'onopang'ono mubweretseni pansi ndikupita kumbali pamene mukubweretsa mbali yowongoka ku bondo lakumanja, ndikuwombera zoletsedwa. Tengani mkono ndi phazi pansi ndi kubwereza, kusunga kayendetsedwe kazengereza ndi kuyendetsa. Bwerezani mobwerezabwereza 16 kumbali iliyonse.
3 - Kukhazikika kwa Crossover
Imani ndi manja kuseri kwa mutu, pembedzani. Bweretsani bondo lolondola ndikudutsa thupi lanu pamene mutembenuka kupyola mumtambo, ndikubweretsa phazi lakumanzere kumbali yakumanja. Bwererani kuti muyambire ndi kubwereza, kusunga kayendetsedwe kazeng'onoting'ono ndi kuyendetsa. Bwerezani mobwerezabwereza 16 kumbali iliyonse.
4 - Diagonal Woodchops
Onetsetsani kugonjera gulu ku chinthu cholimba pafupi ndi pansi. Gwirani mapeto ena ndipo mutenge masitepe pang'ono kuti muwonjezere mavuto. Kuika manja molunjika, kusinthasintha thupi ndikubweretsa zida zowonongeka panthawi yopuma. Pangani mapazi ndi kusinthasintha m'chiuno ndi mawondo mutatembenukira. Bwererani mmbuyo ndi kubwereza kwa 10-16 kubwereza musanasinthe mbali.
5 - Chimake Chokhazikika
Manga mgulu kuzungulira chinthu cholimba pa chiuno cha m'chiuno ndi kuima kumbali, kugwirana manja mmanja onse awiri. Kuyika mikono molunjika, kubweretsa mikono kudutsa thupi, kutembenuzira pang'onopang'ono kupita kumbali yina ndikugwirizanitsa zochitikazo. Bwererani kuti muyambire ndi kubwereza mobwerezabwereza 16 musanasinthe mbali.
6 - Kutsogolo ndi Kumbuyo Chithunzi 8 Mapulogalamu
Pitirizani ndi phazi lamanja kumalo osungira mankhwala pamene mukuwombera mankhwala kumanja, pansi ndi kumapeto kwa hafu (gawo la magawo 8). Bwerera mmbuyo kuti uyambe ndikuyendetsa phazi labwino kumbuyo kumbuyo, kulumitsa mankhwala mpira kumanzere, kutsika ndi kumapeto kwa hafu kuti ukwaniritse chithunzi cha 8. Pitirizani kuthamanga kutsogolo ndi kumbuyo ndi mwendo womwewo, kusuntha mpira mu chiwonetsero chachisanu ndi chitatu choyendetsanso 16, kenaka musinthe mbali.
Lembani Lunge ndi Zosintha
Yambani pamalo apamwamba, mwendo wamanja, kutsogolo mwendo. Gwirani mpira wa mankhwala ndi mikono yowongoka. Kuika thupi pansi kuti likhale lolimba, kusinthasintha kuchoka pamtambo ndikubweretsa mikono kumanja. Bwererani ku malowa ndipo tsopano kumanzere, mutenge kayendetsedwe kazengereza ndi kuyendetsa. Bwerezani mobwerezabwereza 8, kenaka musinthe miyendo ndikukwaniritsa gawo lina la 8.
8 - Mutu Wopambana
Imani muzithunzi zazikulu zogwira zitoliro m'dzanja lililonse. Tenga dzanja lamanja, kulola mkono wakumanzere ukhale pansi. Kuyang'ana mmwamba kudzanja lamanja (mwachisawawa) lochepetsani mu squat mpaka mapewa ali ofanana ndi pansi. Pewani kumbuyo, kusunga mkono ndi kubwereza mobwerezabwereza 16 kumbali iliyonse.
9 - Mapulogalamu a Kettlebell
Gwiritsani kettlebell kapena ndodo mu dzanja lamanja. Tembenuzani zala za kumanja ndi kumanzere kumanzere ndikugwira dzanja lakumanzere molunjika. Khalani kumanja, kumenyera kumbali yakumanzere ndikugudubuza bondo lanu lakumanja pamene mutachepetsa kulemera kwake. Khalani maso pa mkono wotalikira. Yongolani ndi kubwereza nthawi 16 musanayambe kusintha.