Kufunafuna njira zochitira pakhomo pakhomo lazing'ono? Craig Ramsay, yemwe ndi waphunzitsi wamkulu, amakhala ndi masewera olimbitsa thupi omwe mungagwiritse ntchito kutentha makilogalamu mukakhala pabedi.
Craig ndi pulojekiti pakudza kupanga ntchito. Ndipo iye ndi wokondedwa wa Hollywood pakati pa nyenyezi zomwe zimawasunga matupi awo. Aphunzitsanso Be Behrs ndi Kat Dennings ( 2 Broke Girls ), Nina Parker ( The Insider, TMZ ), Jackie Warner (Bravo Reality Star, Fitness Guru) ndi Giada De Laurentiis.
Iye samangopereka ntchito zogwira ntchito kwa makasitomala ake, koma amafunanso kusangalala. Kudya Kwake , Kuwotchera mavidiyo omwe angakhalepo adzakuseka iwe ukatentha mafuta.
Momwe Mungachitire Zochita
Ndondomekoyi ikugwira ntchito chifukwa kuchita zochepa kwa miniti zisanu mpaka khumi tsiku lonse, zatsimikiziridwa kukhala zogwira mtima, osati zogwira mtima, kusiyana ndi kupitilira kwa mphindi 20 molunjika. Ntchitoyi ingakhale yovuta kwambiri pakapita pulogalamu yanu ya tsiku ndi tsiku pokhapokha mutagwiritsa ntchito masewera olimbitsa thupi mukamaonera TV yanu kapena pulogalamu ya masewera.
Craig akusonyeza kuti pamene pulogalamu yanu ya TV ikuyendetsa malonda, thupi lanu liyenera kutanganidwa. Popeza kuti pulogalamu ya theka la ora imakhala ndi malonda pafupifupi 10, akuti mu pulogalamu ya ora limodzi mukhoza kutentha kulikonse kuchokera pa calories 150 mpaka 250 ndi masewero atatu ophweka.
- Kuchita masewera # 1: Zojambula Zogona
Khalani pamphepete mwa sofa ndikuyika manja anu mbali zonse za m'chiuno mwanu. Pewani chotsitsa pa bedi ngati mukufuna kupanga triceps kuzungulira . Gwirani malo amenewo ndi mapazi anu pansi ndi mawondo akugunda pa madigiri 90. Zilonda zanu ziyenera kusungidwa pang'ono ndi zofanana, zikuyang'ana kumbuyo kwa mphasa.
Tsopano "akhoza-akhoza" kukankha miyendo yanu, yambani ndi mwendo wakumanja ndikuwukankhira molunjika patsogolo panu pamwamba pa mchiuno mwanu. Bweretsani phazi kumbuyo. Ganizirani kuti mapazi anu sanagwire pansi ndipo mwendo womwewo ukuwongolera kuti mutulukire kumbali yanu ya kumanzere, bwererani pansi, mutengeko pang'ono ndikubwezeretsanso kumanzere. Mudzawona thupi lonseli mu ma triceps, foremms, mapewa, chifuwa, chapakati, glutes, hamstrings, quads ndi ntchafu zamkati.
- Kuchita masewera # 2: Punck Control Punches
Imani patsogolo pa bedi likuyang'ana TV. Ikani mapazi anu ofanana ndi pang'ono mokwanira kusiyana ndi mbali ya mapewa kupatula (monga ngati sumo). Gwiritsitsani kumalo anu akutali ku dzanja lamanja. Gwiritsani dzanja lamanja la 4 kutsogolo pobaya pang'onopang'ono kutsika thupi lanu kumbali ya bedi ndi nkhonya iliyonse. Pakati pachinayi muzipangitsako kuti musagwire mphasa. Tsopano, pitirizani kubwereza mobwerezabwereza phokoso / jekeseni kukweza combo, potsiriza kukwera kukupatsani inu muyenera kubwezedwa kuima sumo mkhalidwe.
Sinthani kutali kumanzere ndi kubwereza. Zochita zathunthu za thupi zimagwiritsa ntchito ana anu a ng'ombe, zitsamba zam'mimba, quads, glutes, forefm, biceps, triceps, mapewa, chifuwa, mkati ndi kunja. Mumagwiritsanso ntchito maziko anu pamene mukukhazikika thupi lanu.
- Zochita # 3: Kukula kwa Mphasa
Yambani ndi zitsulo zanu pabedi ndi manja anu palimodzi. Ikani chifuwa chanu pamutu panu, mapazi pansi. Thupi lanu lidzakhala pamalo apansi . Musalole kuti m'chiuno chanu mugwetse ndi kuyesa thupi lanu molunjika.
Kwezani ndi kuyika dzanja lanu lamanja pamphepete mwa bedi, ngati kuti mukukonzekera malo osokoneza. Mwamsanga, ikani dzanja lanu lamanzere kupita kumbali inayo kupitiliza kuthamangira pamwamba pa plushup plank. Bwerani mozama kubwerera ku malo anu a mmphepete, poyambira ndi dzanja lanu lamanja ndi dzanja lanu, ndi goli lanu lakumanzere ndi dzanja kuti mutitsatire. Ganizirani "mmwamba, mmwamba, pansi, pansi" mu nyimbo ya metronome.
Bweretsani izi mndandanda kuyambira ndi dzanja lamanzere ndi mkono. Panthawi yamotoyi mumagwiritsa ntchito minofu yanu yam'mimba (m'mimba ndi m'mimba), kumbuyo, chifuwa, biceps, triceps, mapewa, forearms ndi lats.
Inde, ngati mutadya zakudya zokwanira zokwanira zokwanira zopangira masewera olimbitsa thupi mukamawombera, muyenera kukonzekera kuchita masewerowa nthawi zonse. Mukhozanso kupanga masewera osiyanasiyana a TV pa masiku ena kuti mugwiritse ntchito minofu yosiyanasiyana ndikuwotcha mafuta ambiri.