Ntchito Yoyendayenda Yoyendayenda imapereka thupi lokhazikika komanso lothandiza lonse ndipo zonse zomwe mukufunikira ndi masitepe ndi thupi lanu. Ntchitoyi ndi yabwino kwambiri ngati mukufuna kuchita masewera olimbitsa thupi kuofesi , ku hotelo, pamsewu kapena mukungofuna kuti muzichita zozizwitsa.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala , matenda kapena zinthu zina.
Zida Zofunikira
Masitepe
Bwanji
- Gwiritsani ntchito zochitikazo monga momwe mukuwonetsera dera , ndikuchita masewera olimbitsa thupi wina ndi wina ndi kupuma pang'ono kapena kupuma pakati pa zochitika
- Lembani nthawi yoyamba yoyendetsa gawo la mphindi 15-20 kapena maulendo 2-3 kuti mutenge nthawi yaitali
- Sinthani zochitika zilizonse zomwe zimapweteka kapena zovuta
1 - Masitepe Otentha ndi Cardio Dera
Mphindi 3:
Konzekera. Yendetsani masitepe 3-4 pamsewu pang'onopang'ono, mosavuta. Ngati muli ndi masitepe amodzi okha, yendani ndikukwera kwa mphindi zitatu.
Mphindi 1:
Yendani masitepe mwamsanga momwe mungathere
Mphindi 1:
Yendani pansi pa masitepe mosavuta
2 - Pushups ya Stair
Mungachite bwanji:
Ikani manja anu pambali patsogolo panu (kutsika msinkhu, zosavuta kusunthirapozi) ndi kulowa pamalo ovuta, thupi molunjika kuchokera mutu kupita ku zidendene. Lembetsani zitsulozo ndikuchepetsanso phokoso, kubwereza mmbuyo ndi kubwereza mobwerezabwereza 16. Mukhoza kusintha pogwiritsa ntchito thaulo kapena padothi pansi ndikuyamba kuyenda.
Kusintha / Kuyika / Nthawi:
16 Kupuma
3 - Zochita Zambiri
Mungachite bwanji:
Imani ndi nsana wanu ku masitepe ndi masewera mpaka kumbuyo kwanu kumakhudza gawo lachiwiri (kapena pansi pomwe mungathe) kwa 16 kubwereza.
Kusintha / Kuyika / Nthawi:
16 Kupuma
4 - Khwerero Ups
Mungachite bwanji:
Ikani phazi lamanja pa sitepe yachiwiri ya staircase (kapena pansi, ngati akukumverera kuti ndi okwera kwambiri kwa inu), mutenge chidendene cha chidendene ndikukankhira chidendene kuti mubwere pa sitepe. Bwererani mmbuyo ndi kubwereza kuti 16 abwererenso mwendo uliwonse.
Kusintha / Kuyika / Nthawi:
16 Kupuma
5 - Zochita Zambiri
Momwe Mungachitire:
Imani ndi nsana wanu ku masitepe ndi masewera mpaka kumbuyo kwanu kumakhudza gawo lachiwiri (kapena pansi pomwe mungathe) kwa 16 kubwereza.
Kusintha / Kuyika / Nthawi:
16 Kupuma
6 - Triceps Dips
Momwe Mungachitire:
Khalani pansi pa stair ndi manja anu pambali pa m'chiuno. Sungani m'manja ndi kusunga m'chiuno chanu, kuyendetsa pansi ndikuchepetsera pansi, kusunga mapewa mpaka zitsulo ziri pa madigiri 90. Bwererani mmbuyo ndikubwezeretsanso kubwereza 16.
Kusintha / Kuyika / Nthawi:
16 Kupuma
7 - Woyendetsa Galimoto - Kuyenda Kwakuyendetsa
Mphindi 1:
Yendani masitepe, mutenge nawo awiri panthawi
Mphindi 1:
Yendani pansi pa masitepe kuti mupeze
Mphindi 2:
Yendani masitepe pang'onopang'ono, mofulumira
Mphindi 1:
Yendani pansi pa masitepe kuti mupeze
8 - Makhalidwe Osiyanasiyana Stair Pushups
Mungachite bwanji:
Izi zili ngati stair pushups zomwe munachita poyamba, pokhapokha panthawi ino mutenga manja anu kuposa mapewa mukamaliza pushups 16, pa mawondo kapena zala. Pogwiritsa ntchito manja, mutha kutsutsa minofu ya pachifuwa.
Kusintha / Kuika / Kutsiriza:
16 Kupuma
9 - Zigawenga Zagawanika
Momwe Mungachitire:
Imani pafupi mamita atatu kapena kutsogolo kwa masitepe ndikuyika mwendo wakumanzere pa sitepe pambuyo panu, mutapumula pazenga. Kuika cholemera kumbuyo kwa mwendo, kugwada mawondo ndikukwera m'mwamba mpaka bondo lakumbuyo lili pafupi mbali ya 90 digiri. Gwiritsani kutsogolo kwa chidendene kuti muimirire ndi kubwereza kubwereza 16 kumbali iliyonse.
Kusintha / Kuyika / Nthawi:
16 Kupuma
10 - Kugonjetsa Zogwiritsa Ntchito Zambiri
Momwe Mungachitire:
Nthawi ino kwa masewera anu, mumagwira mochepa momwe mungathere, ndikugwirapo ngati mungathe. Gwiritsani ntchito malowa ndikuyamba kupita pang'onopang'ono, kumangopita kumtunda.
Kusintha / Kuyika / Nthawi:
16 kubwerera
11 - Triceps Dips
Momwe Mungachitire:
Pazitsulo za triceps, yesetsani kuchita zosiyana. Tengani mapazi anu patsogolo kapena ngakhale kukweza phazi limodzi panthawi yomwe mukugwedeza zingwe mu triceps dips. Mvetserani mosamala ma triceps anu.
Kusintha / Kuyika / Nthawi:
16 Kupuma
12 - Dera la Cardio
Mphindi 1:
Yendani masitepe, mutenge nawo awiri panthawi
Mphindi 1:
Thamangani masitepe mwamsanga momwe mungathere
Mphindi 2:
Yendani pansi pa masitepe ndikuyambiranso pang'onopang'ono, mofulumira
Mphindi 1:
Thamangani masitepe mwamsanga momwe mungathere
Mphindi 2:
Yendani pansi pa masitepe ndikuyambiranso pang'onopang'ono, mofulumira