Limbikani Mphamvu Popanda Zida
"Calisthenics" ndi mawu otanthauzira kuphunzitsidwa kwa thupi komwe kumayenda mozungulira malo amodzi ndipo kumaphatikizapo zipangizo zing'onozing'ono. Izo zagwa pa chisomo pakati pa ophunzitsa. Zopindulitsa kwambiri kwa ophunzitsa masiku ano ndi "PT" kapena " Bootcamp ."
Komabe, zizindikiro zimathandiza kuti thupi likhale lolimba, likhale losasintha komanso likhale lolimbika kwambiri pulogalamu yamakono.
Pano pali 10 zofunikira zochita.
Burpe
Burpee , masewera olimbitsa thupi ndi dzina loseketsa, ndilovuta pamene lichita bwino ndi mphamvu yamphamvu. Izi zikhoza kutchedwa kuti thupi lathunthu. Yambani kuima, yang'anani pansi ndikuponyera miyendo kumbuyo, kubwezeretsani kuimirira ndikudumpha mumlengalenga ndikukweza manja mmwamba, ndi kubwereza.
Pushup
Tonse timadziwa pushup , koma mutha kusintha kukhala osiyana nawo mwa kusintha maonekedwe a manja, kuwamasulira pafupi ndi thupi kuti zikhale zovuta kwambiri. Mukhozanso kuzipanga ndi mawondo pansi kuti zikhale zosavuta. Mulimonsemo, pushups ndilofunika muchithunzi chirichonse chokhazikika.
Kuthamanga Jack
Dumphirani, miyendo ikutambasulidwa ndi kukwapula manja anu pamwamba pa mutu wanu ndi mikono yowonjezera ndipo mubwerere kumalo oti mubwereze mobwerezabwereza. Pitirizani kubwereza nthawiyi mobwerezabwereza. Wokondedwa wakale, makamaka kwa ana omwe ayamba ndi zizindikiro, kulumphira kumatulutsa chiyero, kulingalira ndi makhalidwe ena enieni.
Squat
Mungathe kuchita mitundu yambiri yamagulu opanda ufulu popanda zolemera. Mitsempha iwiri, yaimodzi, ya theka, yodzaza pansi, mikono yoloka, manja otambasula ndi manja pamwamba. Yesani iwo onse chifukwa amamanga thupi la pansi ndi kupirira. Samalani kuti musagwedezeke mafupa, ngakhale.
Lunge
Tsopano kwa mpumulo wachibale.
Lunge ndi ntchito yabwino kwambiri kwa chiuno ndi miyendo popanda kudzipereka kwambiri. Pita kutsogolo kapena kutsogolo, mbali kapena madigiri 45 osiyanasiyana.
Combo Crunch
Chizoloŵezi chachikulu cha mimba za m'mimba ndizovuta. Zimaphatikizapo muyezo wofanana ndi miyendo yakwezedwa kapena miyendo ikuyenda muyendedwe.
Plank
Kodi mungagwire liti nthawi yaitali bwanji? Pewani thupi lanu pazitsogoleredwa ndi nsonga zala zazing'ono, zogwa pansi. Limbani m'mimba ndikugwira mwamphamvu. Ngati mungathe kufika pamaminiti atatu mukuchita bwino.
Chithunzi cha Wall Squat Isometric
Izi ndizosiyana pakati pa squat, kupatula ngati mumadzimangiriza pakhomalo mu malo ojambulidwa ndi quads pafupifupi kufanana pansi. Gwira, gwira, gwira. Kufikira masekondi 60 ndibwino, masekondi 90 ndi abwino kwambiri.
Bench Dip
Pa mpando wabwino, benchi kapena nsanja, nkhope panja ndi manja pa mpando, zidendene pansi. Pewerani kuchokera ku mpando wapadera wa 12-15 ma divi . Miyendo yowongoka imapanga maondo amphamvu ndi ogulira kuti zikhale zosavuta.
Star Jump
Star Jump si yofanana ndi Jumping Jack koma ndi ofanana. Nyenyezi Yoyamba imakhala yamphamvu pamene mukukweza mikono ndi miyendo kumbali ndi kubwerera pamodzi mu umodzi umodzi. Izi ndizochita masewero olimba kwambiri.