- Zochitika zotsatirazi ndizovuta zomwe zimakhudza thupi lonse, makamaka maziko.
- Onjezerani zotsatirazi ku mphamvu yanu yamakono yodziphunzitsa kapena muzichita nokha kuti thupi lanu likonzekere ntchito zakunja.
- Fomu ndilofunika! Yambani ndi zolemera zoyezera ndipo yesetsani kusuntha kumene simudziwa.
- Sinthani molingana ndi msinkhu wanu wathanzi.
- Funsani dokotala ngati muli ndi matenda.
1 - Mlimi Woyenda
Muzochitika zachikhalidwe, mumatenga zolemera zolemera mmanja mwanu ndikuyenda mofulumira momwe mungathere, zomwe zimatsanzira zochita monga kukankhira galasi kapena kunyamula katundu wolemera. Chinthu chinanso ndichokankhira mtolo wolemetsa ndikuyenda, kusunga mikono yanu kutsekedwa komanso maziko anu akulimba kwambiri kuti akuthandizeni (onani moyenera).
2 - Bwererani / Mphwalala
Tengani manja anu molunjika patsogolo panu, mitengo ya kanjedza ikuyang'anizana. Sinthirani mikono mpaka mitengo ikhale yowonekera, yololani mkono umodzi pa mzake ndikugwirana manja pazanja, kenako mutambasule manja, ponyani mutu ndi kumbuyo kumbuyo pamene mukugwirizanitsa abs kuti muzitha kutambasula. Gwiritsani masekondi 30.
3 - Wood Chop ndi Band / Dumbbell
Kusunthika uku kumapangitsa thupi lonse, makamaka abs ndi kumbuyo. Onetsetsani mapeto amodzi a gulu lolimbana ndi chinachake cholimba, kugwiritsira ntchito band ndi kusowa manja mmanja onse ndi kuyamba pamalo amodzi. Kuyika mikono molunjika, kusinthasintha thupi ndikuyendetsa manja mmwamba. Bwezerani maulendo 12-16 kumbali iliyonse.
4 - Chifuwa Chingwe
Bodza yang'anani pamwamba pa mpira ndikugudubuza mpaka mutabwerera kwathunthu. Pezani ziuno zanu ndi mutu ndikulola manja anu kugwera kumbali kuti chifuwa chotsegula chitambasulidwe. Gwiritsani mpweya wa 3-5.
5 - Kuphwa-Kuphedwa kwa Leg
Izi zimalimbitsa thupi lonse ndipo ndizochita bwino momwe mungasankhire bwino - ndi miyendo osati kumbuyo. Sungani pansi ngati kuti mwakhala pampando ndi mawondo kumbuyo kwazitole, chifuwa chonyamulidwa ndi mapewa mmbuyo. Tengani kulemera kwake ndi kuimirira, kuyang'ana pa miyendo. M'munsi ndi kubwereza kwa 10-12 reps.
6 - Thupi Lonse Lizikhala ndi mpira
Ndi miyendo yambiri, ikani manja pa mpira ndikuupukuta kunja, ndikukankhira chifuwa chanu pansi kuti mutseke kumbuyo ndi kumtunda. Gwiritsani mpweya 5.
7 - Oyera ndi Mauthenga
Uku ndikusunthira kwakukulu kwa thupi lonse lapamwamba ndi cholinga cha rotators ndi deltoids. Yambani ndi zolemera pamaso pa ntchafu, mitengo ya palmu mkati. Gwirani zitsulo ndikukweza zolemera ku chifuwa mumzere wowongoka. Flip ikukwera pansi ndi kulemera kuti ikhale pamwamba pa mapewa ndikupangira zolemera pamwamba. Gwiritsani manja, pansi pang'onopang'ono, kubwereza maulendo 10-12.
8 - Bwererani / Khutu Lang'anani
Imani kutsogolo kwa mpira ndi kuika mbali ya dzanja lamanja pa mpira (thumb pozembera). Pewerani mpira kumanzere ndikukweza mchiuno. Gwiritsani mpweya wa 3-5 ndikusunthira kumbali inayo.
9 - Squat Toss
Kusuntha kwathunthu kwa thupi kumalimbitsa miyendo ndi maziko. Imani ndikugwiritseni mpira kapena dumbbell . Gwiritsani ntchito zochepa zomwe mungakwanitse (mawondo kumbuyo ndi kumbuyo) ndipo mugwire pansi. Onetsetsani kupyolera pa zidendene kuti mubwerere kumbuyo mukamawombera. Lembetsani mpirawo, gwirani ndi kubwereza 12-16 kachiwiri ..
10 - Zowonjezeretsanso
Bodza kutsogolo pansi ndi manja kumbuyo kwa mutu. Kwezani thupi lakumwamba kuchokera pansi pansi masentimita angapo, kusunga mutu ndi khosi mukulumikizana, ndiye kwezani mapazi kumbali yosunga miyendo molunjika. Lembani pansi ndi kubwereza kwa 12-16 kachiwiri.
11 - Kutaya kwa Ana
Khalani pansi pa zidendene zanu ndi kubweretsa manja anu pansi mthupi lanu, mitengo ya kanjedza ikuyang'ana mmwamba. Pumulani ndi kupuma kwa nthawi yonse yomwe mumakonda
12 - Plank
Lowani pushup udindo, pa manja ndi zala. Gwiritsani ntchito mgwirizano ndi kusunga thupi molunjika kuchokera kumutu mpaka kumapazi. Gwiritsani mpweya wa 4 mpaka 8
13 - Mphaka Tsambulani
Kanikila pazinayi zonse ndi mawondo pansi pa mapiko ndi manja pansi pa mapewa. Phulani zala zanu pansi ndi mitengo ya palmu tating'ono ndikugwirizanitsa abs kuti mubweretse mutu, khosi ndi kumbuyo. Lembani ndi kumapeto kwa mchiuno mpaka kudenga pamene mukukweza mapewa kumbuyo ndi kumatsikira ku makutu anu; Yang'anani. Exhale ndi kumanga chinsalu pamene mukukoka mimba yanu kumsana wanu. Pita kumbuyo ndikukumana ndi msana wanu. Bwerezerani mpweya wa 4 mpaka 6, ndikuyenda bwino pakati pa kusuntha kulikonse.