Zochita izi zapangidwa kuti zithandize kulimbitsa minofu yomwe imagwiritsidwa ntchito popuma - miyendo, abs, mmbuyo ndi mikono. Zimayesetsanso kusamala kwanu, mphamvu zazikulu ndi kukhazikika - zinthu zonse zomwe zimavuta kusewera. Chitani izi mwatsatanetsatane 2-3 masiku osagwira ntchito pa sabata kapena kuwonjezera zina mwazochita zomwe mukuchita nthawi zonse.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Zojambula zosiyanasiyana zolemera, mpira wa masewera olimbitsa thupi , BOSU kapena sitepe, mpira wa mankhwala ndi gulu lokaniza .
Momwe Mungakonzekerere Kukonzekera Ku Ski
- Wotentha ndi kuwala kwa cardio
- Pitirizani kupuma pang'ono pakati pa kuchita masewera olimbitsa thupi
- Kutha ndi kuwala kozizira pansi ndi kutambasula
- Oyamba: Pangani sewero limodzi la masewera olimbitsa thupi kwa masekondi 15-30
- Zophatikiza / Zapamwamba: Chitani masewero olimbitsa thupi kwa 1 (kapena kuposa) ndikubwereza katatu
1 - Squat ndi Front Sweep
Imani ndi phazi-m'lifupi palimodzi ndikugwiritsanso mpira kapena dumbbell . Gwiritsani ntchito zochepa zomwe mungakwanitse (mawondo kumbuyo ndi kumbuyo) ndipo mugwire pansi. Onetsetsani kupyolera pa zidendene kuti mubwerere kumbuyo mukamawombera. Sungani kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake ndikuyesa kuti musagwiritse ntchito mwamsanga
2 - Masamba a Pushups / Masamba
Mu malo amodzi (pa maondo kapena zala), yesani phokoso limodzi. Pamene mukubwera, pindani kulemera kwa dzanja lanu lamanzere, mutembenuzire kumbali pomwe mukubweretsa dzanja lamanja kumalo osanja. Lembetsani pansi mmbuyo pansi kuti mutenge pushup wina ndikupotoza kumbali ina.
3 - Lunge On The Ball
Pangani bwalo lanu (kapena sitepe) kumbuyo kwanu ndikuweramitsa bondo, ndikulowetsa pansi pang'onopang'ono. Finyani pazitsulo kuti mubwerere mmbuyo, kuonetsetsa kuti bondo liri kumbuyo kwachitsulo ndi thumba ndilolunjika, salowemo. Konzani mpira ngati mukufunika kuti mugwiretse ntchito bondo lanu kumbuyo. Onjezerani ziphuphu zambiri, koma izi ndi zosankha. Ngati mulibe mpira kapena sitepe, mukhoza kuchita izi popanda imodzi.
4 - Akufa ndi Row
Imani ndi phazi-m'lifupi popanda kuyika zolemera pamaso pa ntchafu. Pewani mozungulira ndi kumbuyo molunjika, nsonga yochokera m'chiuno ndipo muchepetse kulemera (kuthamangira miyendo) mozama pamene kusintha kwanu kukuloleza. Finyani kuti mubwere ndiyeno mubwerere mmbuyo mpaka torso ikufanana ndi pansi, tembenuzani manja kuti afanana ndi kukokera zolemera mu mzere. Bwerezani, kusinthana ndi zakufa zakufa ndi mizere ya maulendo onse.
5 - mbali mbali Lunga
Imani ndi miyendo, zala zazing'ono pang'ono, kulemera kwa chifuwa. Lenderani kumanja, kugwada bondo lakumanja (kusunga bondo kumbuyo kwa chala) ndi kukhudza kulemera kwa pansi pamene mukusungirako zofufumitsa, kutsogolo. Pewani kumbuyo kuti muyambe ndikulowera kumanzere, mukugwira mpira pansi. Tengani nthawi yanu ndikuyesa kuti musagwiritse ntchito mwamsanga.
6 - Kudumpha kwa BOSU Squat
Imani kutsogolo kwa BOSU Mlingo Wophunzitsa kapena, ngati mulibe benchi imodzi kapena yochepa. Bwerani mawondo, ndipo muteteze thupi, muthamangire BOSU ndi mapazi onse awiri, mutsike mu squat ndi mawondo ofewa. Pita pansi ndi kubwereza, kusunthira mofulumira momwe mungathere.
7 - Kulingirira kwamodzi ndi Kuthandizidwa Kickback
Imani pa mwendo wakumanja mutenge mwendo wakumanzere molunjika kumbuyo kwanu, mwendo wonse ndi torso zikufanana pansi. Bweretsani mzere wokhawokha pafupi ndi torso yanu pamene mukulemera, ndipo muteteze msinkhu mpaka mutambasula dzanja. Gwiritsani ntchito malowa kuti muthe kusinthana ndikusintha mbali.
8 - Kuthamanga kwa Ski
Imani ndi mapazi pamodzi. Bwerani mawondo ndikudumpha kumanja momwe mungathere - taganizirani kudumpha mmbuyo m'malo mozungulira. Lembani ndi maondo ofewa ndipo mwamsanga muthamangire kumbali yakumanzere. Bwerezani.
9 - Ndakhala Mzere
Dulani mpira pambali ndi khoma kumbali zonse. Gwiritsani mapazi kumenyetsa mabondo ndi mawondo ogulidwa ndikukhala wamtali, kumagwira m'manja onse awiri. Kusunga molunjika ndi abs kugwiritsidwa ntchito, fanizani mapewa pamodzi pamene mutayendetsa ming'alu, kukoka iwo kumbuyo kwa msoti. Kutulutsidwa ndi kubwereza, kusunga miyendo yogwira ntchito kuti mpira usasunthe.
10 - Zowonjezeretsanso
Ugonane ndi mpira pansi pa mchiuno mwako ndi kumachepetsa. Pa zala zala kapena mawondo ndi manja kumbuyo kwa mutu, chotsani chifuwa pa mpira, kubweretsa mapewa anu mpaka thupi lanu likhale lolunjika. Pewani ndi kubwereza.
11 - Kupenda mpira
Ikani manja anu pa mpira, mofanana ndi wina ndi mzake. Ponyani mkaka wanu m'mimba mwa msana wanu ndi kumangiriza miyendo yanu, pang'onopang'ono mupitirire mpaka chifuwa chanu chikukhudza mpirawo. Pangani mawonekedwe, pang'onopang'ono mutenge thupi lanu pogwiritsa ntchito manja anu ndi mimba. Musagwe ngati mukupitirira!