Mphindi 10 kumalo oyang'anira dera la cardio kumaphatikizapo zozizwitsa zosiyana siyana zomwe zimapangidwira magulu onse a minofu mwachidule. Mudzachita masewera 10 olimbikitsa, ambiri a iwo amayendera limodzi ndi gulu limodzi. Pita mwamsanga kuchokera ku masewera olimbitsa thupi mpaka kuchita masewera olimbitsa thupi, koma khalani ndi mawonekedwe abwino ndikupumula pamene mukufunikira.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda, kapena zina.
Zida Zofunikira
Zojambula zosiyanasiyana zolemera, phazi kapena nsanja, ndi kettlebell (mwachangu)
Mungachite bwanji:
- Wotentha ndi mphindi zochepa zowala zapamwamba
- Gwiritsani ntchito zochitikazo pa nthawi yotsatiridwa, imodzi pambuyo pake ndi kupuma pang'ono kapena kopanda phindu
- Yambitsani dera kamodzi kwa mphindi khumi kapena kupitilira kasanu ndi kamodzi kachitetezo chokhazikika kwambiri
- Sinthani kapena musiye zochitika zilizonse zomwe zimapweteka kapena zovuta. Onjezani nthawi yowonjezera nthawi ngati mukufunikira
1 - 1-Minute Press Squat
Momwe mungayambire : Yambani ndi phazi lamphindi-kupatula padera, mutagwira zolemera pamwamba pa mapewa anu. Lembani m'munsi mwa squat, mutumize mchiuno mutasunga nyamayo ndi abs yomwe mukugwira. Onetsetsani kuti zidayimilire. Pamene mukuyimirira, sungani zolemera, ndikuyang'ana pamapewa. Lembetsani zolemerazo ndi kubwereza squat ndi makina apamwamba.
Kusintha / Kusintha / Kutenga : masekondi 60
2 - Kusinthana Kwambiri Kunenepa kwa Squat
Zomwe mungachite: Tengani limodzi la zolemetsa zanu zolemera (kapena gwiritsani ntchito kettlebell, monga momwe mwasonyezera) ndipo muime pamtunda waukulu, zala zazing'ono zomwe mumakhala nazo kulemera kwake. Pewani pansi, kuweramitsa mawondo ndi zala zakumapazi, ndi kuika kulemera kwake pansi. Sinthani manja ndi kuimirira, mutagwira kulemera kwake. Bwerezani kwa mphindi imodzi.
Kusintha / Kusintha / Kutenga : masekondi 60
3 - Pushups
Momwe mungayambire : Yambani m'manja mwanu mawondo, ndikuyika manja anu pansi pambali paphewa, mitengo ya palmu. Kutambasula miyendo molunjika, kupuma pa zala zakutsogolo. Onetsetsani kuti manja anu ali pansi pa mapewa (osati patsogolo). Lembani zitsulo, kuwalola kuti ziwoneke pambali, ndi kuchepetsa thupi lanu mpaka mphuno ikhudze pansi. Gwiritsani kuti thupi lanu likhale lolimba ndipo musamagwedezeke pakati kapena piking m'chiuno. Pewani pansi kuti mudzipunthire kumbuyo kuti muyambe malo, kupitiriza kusunga miyendo ndi miyendo. Bwerezani ndikusunthira pamadzulo ngati mukufuna kusintha.
Kusintha / Kusintha / Kutenga : masekondi 60
4 - Kumangirira Ndi Mapiko Akugwa
Momwe mungayambire : Yambani mu malo apamwamba, m'manja ndi zala. Kwezani phazi lakumanzere pansi ndikuweramitsa bondo, ndikulowetsa kuchifuwa. Loloka phazi lamanzere pamwamba pa mwendo wakumanja, gwirani mwachidule, kenako bweretsani bondo kumbuyo. Bweretsani phazi lakumanzere kumalo anu onse ndi kubwereza kumbali inayo. Bwerezani masekondi 60.
Kusintha / Kusintha / Kutenga : masekondi 60
Bweretsani Dera 1 kapena nthawi zambiri, malingana ndi nthawi yanu, msinkhu wanu ndi zolinga
5 - 1-Minute Split Squat
Momwe mungayendere : Imani pafupi ndi mapazi atatu kapena kutsogolo kwa phazi kapena nsanja ndikuyika mwendo wakumanzere pa nsanja, mwina kupumula pala zala kapena pamwamba pa phazi. Mungafunikire kudumpha phazi labwino kutsogolo kuti muonetsetse kuti bondo lakumbuyo limakhala kumbuyo kwa chala. Kuika cholemera kumbuyo kwa mwendo, kugwada mawondo ndikukwera m'mwamba mpaka bondo lakumbuyo lili pafupi mbali ya 90 digiri. Gwiritsani kutsogolo kwa chidendene kuti muyimirire ndikubwezeretsanso 10-16 kubwezeretsa musanasinthe mbali.
Kusintha / Kusintha / Kutenga : masekondi 60
6 - Akufa
Mmene mungayesere : Imani ndi phazi-m'lifupi mbali, mawondo awerama pang'ono ndi kugwira zolemera zanu kapena zolemera zolemera pamaso pa ntchafu. Pambuyo pake, mapewa abwerere ndipo asalowemo, nsonga kuchokera m'chiuno ndipo uchepetseni kulemera kwa momwe mumasinthira. Nyamuka, pinyani glutes. Bwerezani masekondi 60.
Kusintha / Kusintha / Kutenga : masekondi 60
7 - Mzere Wamagulu Amodzi
Zomwe Mungachite : Gwiritsani dzanja lanu lamanzere kulemera kwake, ndipo mugulire pachiuno mpaka thupi lanu likhale lofanana. Kwezani mwendo wakumanja molunjika mpaka ufike pamimba. Gwirani pa khoma ngati mukufunikira. Kokani mbali ya kumanzere mmwamba mu kayendetsedwe kozembera ndi kutsikira, kubwereza mbali iliyonse kwa masekondi 30.
Kusintha / Kusintha / Kutenga : masekondi 30 kumbali iliyonse
8 - Njira Yoyenda Pamwamba Pamwamba
Zomwe Mungachite : Gwiritsani zolemera pa mapewa ndikuyendetsa pamtunda kapena phazi lalitali ndi phazi lamanja. Kwezani bondo lakumanzere pamene mukukweza zolemera. Pita pansi ndi phazi lamanzere, kenako bweretsani mwendo wakumanja kumalo osuntha, kutsika zolemera. Pamene mukupitirira ndi phazi labwino, piritsani zolemera zanu kumbuyo kwa mapewa ndi kubwereza kwa masekondi 30 kudzanja lamanja ndi masekondi makumi atatu kumanzere.
Kusintha / Kusintha / Kutenga : masekondi 30 kumbali iliyonse
9 - Zilembedwa Zomangirira Ndi Mphamvu Yamphamvu
Zomwe Mungachite : Gwirani zolemera zolemera mmanja onse awiri. Sungani zitsulo mobwereza pang'ono pamene mukudula, ndikupangira zojambulazo pamtambo wonyundo panthawi yochepa. Imani pamene mukuchepetsa zolemera ndikubwezera kwa masekondi 60.
Kusintha / Kusintha / Kutenga : masekondi 60
10 - Zovuta Zowopsa
Momwe mungayendere : Mu malo apansi, mapazi aakulu, gwiritsani kulemera mu dzanja limodzi. Bweretsani chokwera pamwamba pa torso ndikukweza mkono ndikuwongolera. Bwezerani mitsinjeyi pamene mukukhala ndi malo omwewo pambali ya masekondi 30. Bwerezani kumbali inayo kwa masekondi 30.
Kusintha / Kusintha / Kutenga : masekondi 30 kumbali iliyonse
Kuchita Zojambula Zotsatira