1 - Woyamba Akuyenda Ndi Kutentha Kwambiri Kuchokera Kumtunda wa Boot Fit
Mbalame yotchedwa Body Boot Camp ndi yomwe ikukula mofulumira komanso yotchuka kwambiri padziko lonse, yomwe ili ndi malo ambirimbiri padziko lonse lapansi. Gulu lodziwika bwino la masewera olimbitsa thupi limaphatikizapo maphunziro apadera ochokera kwa akatswiri ogwira ntchito, omwe amatsimikiziridwa kuti akutsitsimulidwa pambuyo poyambiranso, ndi chitsogozo cha zakudya kuti athetse zotsatira za kulemera. Tonsefe tikufuna kuthandiza anthu kulemera ndi kusintha moyo wawo kwa nthawi yaitali. Ndinayamba kampani iyi chifukwa ndimakhulupirira chitsanzo cha msasa wa boot komanso momwe zimapindulira makasitomala ndi ophunzitsa. Ife sitikufuna kungokupatsani inu zakudya; Tikufuna kukupatsani zida zowonjezera tsogolo lanu labwino.
Machitidwe 7 awa ndi abwino kwa oyambitsa aliyense omwe akufuna kukhala nawo mawonekedwe. Pa masewera olimbitsa thupi, muchita masekondi 40 a ntchito ndikuphindikizani mphindi zisanu zokha musanayambe kuchita masewero olimbitsa thupi. Kwa zotsatira zowonjezereka muyenera kupita kudera lonse 3 katatu musanayambe kutsetsereka kumapeto.
About Author, Bedros Keuilian
Bedros Keuilian ndiye amene anayambitsa komanso kutchuka kwambiri padziko lonse lapansi: Fit Body Boot Camp. Iye ndi wothandizira wotsogoleredwa ndi zamalonda pa malonda, machitidwe azachuma ndi chitukuko. Mabulogi ake, katundu, mabuku ndi zochitika zamoyo zimathandiza masauzande ambiri ogwira ntchito zapamwamba ndi abampani padziko lonse kumanga machitidwe amphamvu ndi opindulitsa. Bedros wakhala akudziwika kuti ndi wothandizira ndi Spike TV's Gym Rescue , ndipo amadziwikanso kuti "Hidden Genius" m'mabuku ambiri omwe ali ndi malonda okhudzana ndi thanzi labwino kuphatikizapo anthu otchuka kwambiri omwe amaphunzitsa anthu pa TV.
2 - Triceps Dips
Ntchitoyi ndi yosavuta kuchita panyumba, ingopeza mpando kapena chirichonse cholimba kuti mugwiritse ntchito. Tinagwiritsa ntchito bokosi la plyo pankhaniyi. Yambani pokhala ndi bokosi kumbuyo kwanu ndi miyendo yanu yowonjezera. Ikani manja anu pa bokosi ndi kukweza mmwamba mpaka manja anu ali olunjika ndipo zidendene zanu zikukuthandizani. Pang'onopang'ono pansi mpaka zidutswa zanu zikhale pa digiri ya 90 digiri, kupuma ndikuonetsetsa kuti mphuno yanu siigwire pansi. Yesetsani kupita kumalo oyambira ndikubwezeretsani masekondi 40.
3 - Bwererani Lunge
Yambani mwaima ndi mapazi anu paphewa padera. Gwiritsani ntchito mwendo wanu wamanzere mukubwerera kumbuyo kuti miyendo yanu ikhale "V." Pang'onopang'ono, mudzagwada mpaka onse awiri ali ndi ma digita 90 ndi bondo lanu lamanzere pafupi kugwira pansi. kuti bondo lanu lakumbuyo lisayende kutsogolo kwa chala, koma khalani pamzere ndi mchira. Sungani maziko anu molimba ndikubwerera molunjika. Bwererani ku malo oyambira ndi miyendo ina kwa masekondi makumi awiri.
4 - Gawo Lotsatira Ups
Ntchito ina yosavuta kuchita panyumba. Pezani tebulo lomwe simukuganiza kuti mukuyimira kapena muyese masitepe m'nyumba mwanu ngati muli nawo, kapena mungathe kuchita izi pansi.
Imani ndi masitepe kumanja kwa inu ndi miyendo yanu paphewa padera. Yambani kupita ku staite kuchokera kumbali kuti muwongole mwendo wanu wakumanja. Bweretsani bondo lanu lakumanzere kupita ku bondo lalitali, kuigwedeza pamtunda wa digirii 90 ndikupukuta manja anu. Bwerera mmbuyo ku malo oyambira ndi miyendo ina kwa masekondi 40.
Yesetsani Zochita Zambiri Kugwiritsa Ntchito Bokosi la Plyo kapena Benchi >>
5 - Abs wa njinga
Tsopano chifukwa cha ntchito zina, mumagona kumbuyo kwanu ndi miyendo yanu "pamalo apamwamba". Maondo anu ayenera kukhala pamtunda wa digirii 90. Yambani mwendo wanu wakumanja kunja ndi kutali ndi thupi lanu, onetsetsani kuti mulichotse pansi, mukukoka dzanja lanu lamanzere pafupi ndi thupi lanu. Pa nthawi yomweyo gwiritsani ntchito chigoba chanu chosiyana kuti mugwire bondo lanu. Bwererani mofulumira kumbuyo ndi kutsogolo pakati pa mbali, onetsetsani kusunga maziko anu mwamphamvu kwa masekondi 40.
6 - Plank Plank
Kenaka tidzatenga thabwa ndikuwonjezera kenaka pang'ono. Poyamba, mudzayamba ndi mawondo anu pansi ndipo manja anu akuthandizani ngati kuti mukufuna kuti mutsirize maondo anu. Dzanja limodzi pa nthawi, dzichepetseni nokha pazitsulo zanu, onetsetsani kuti mumayika maziko anu molimba ndikubwerera molunjika. Bwererani ku malo oyambira ndi mbali zina pamasekondi 40.
Yesani Zochita Zowonjezereka Zowonjezera >>
7 - Mapiko Ammwamba
Zochita izi zowonjezera cardio yanu nthawi zonse pamene ikuyaka mafuta. Yambani mwaima ndi mapazi anu paphewa padera. Iwe udzabweretsa bondo limodzi kuti ufike kutalika, kukwerama pa mawonekedwe a 90 digiri. Khalani maso ku zala zanu ndipo mwamsanga musinthe pakati pa miyendo kwa masekondi 40, onetsetsani kuti mupuma kwambiri muzochita zonsezi.
8 - Kukula kwa Phiri
Izi ndizochita masewero olimbitsa thupi, ndizofunika kuphatikizapo cardio ndi zozizwitsa zapamwamba mphamvu pamodzi kuti mafuta otentha kwambiri ayambe. Yambani mu malo oyamba, poonetsetsa kuti mikono yanu ndi mmbuyo zili zolunjika. Bweretsani bondo lanu lakumanja kupita pachifuwa panu, onetsetsani kuti mumayika mwamphamvu. Tsopano muthamanga miyendo mofulumira, onetsetsani kusunga mawonekedwe abwino, kwa masekondi 40.
Kulakalaka Cardio Yambiri? Yesani Zingwe Zam'madzi Zochita >>
9 - Hip Flexors (Cool Down)
Pambuyo pochita masewera olimbitsa thupi ndikofunikira kuchita zozizira zochepa kuti mutambasule minofu yanu ndi kusunga magazi kupita kumalo abwino. Kuzizira kumeneku kumayang'ana pa quads ndi chiuno chanu. Iwe ufika pansi pa bondo limodzi ndi manja ako akupumula pa bondo logwada patsogolo pako. Pang'onopang'ono iwe udzadalira kutsogolo, kuwongolera bondo lako lakumbuyo mpaka iwe utamverera kutambasula patsogolo pa mwendo wako ndi m'chiuno. Gwiritsani masekondi pafupifupi 30 kumbali iliyonse.