Medicine Ball Zochita Zophunzitsa Mphamvu

1 - Kusinthana kwa Mankhwala

Kusinthana kwa mpira ndi njira yabwino yowonjezera manja ndi mapewa ndikusintha mtima. Mungathe kuchita izi kuchokera pamalo okhalapo kapena malo oima. Chinsinsi cha kusunthira uku ndi kuyamba ndi mankhwala ochepetsa kuwala (4 kapena lbs) ngati muli oyamba ndikusunthira pang'onopang'ono. Ngati mwakwera kwambiri, mungagwiritse ntchito mpira wolemera ndikuwonjezereka pamwamba pa kayendedwe kowonjezera.

1. Imani kapena, ngati mwakhala pansi, khalani ndi aatali kwambiri.
2. Gwirani mpira wa mankhwala m'dzanja lamanja ndi mkono wanu pansi pambali panu.
3. Lembani mzere kumbuyo ndikukwera mpira ndi dzanja lina.
4. Tsezungulira mzere kumanzere kumbali yako.
5. Pitirizani kuyendetsa mpira pamwamba, kusinthana manja, ndikufulumizitsa pamene mumakhala bwino ndi kusamuka.
6. Onjezerani phokoso pamwamba pa kayendedwe kowonjezera.
7. Bwezerani ma seti 1-3 a mapepala 16-20.

2 - Mankhwala a mankhwala a Medicine Ball ndi Press

Mankhwala a mpira curl ndi kukanikiza malonda a biceps komanso mapewa. Chifukwa chakuti mukuchita mkono umodzi panthawiyi, mutenganso mbali kuti musamalire msana wanu komanso kuti muyende bwino. Mungathe kuchita izi kuchokera pa malo okhala, monga momwe zasonyezedwera, kapena kuchokera ku malo oima.

1. Imani kapena, ngati mwakhala pansi, khalani ndi mwayi wokhala pamalo abwino.
2. Gwirani mpira wa mankhwala m'dzanja lamanja pansi pambali panu.
3. Sungani mpira mu dzanja lanu pamene mukupukuta mkono wanu mu biceps curl.
4. Pamwamba pa kayendetsedwe kake, tambasulani dzanja ndikukwera, paphewa.
5. Bweretsani mpira kubwerera ndikutsitsa mkono kuti uyambe malo.
6. Bweretsani ma seti 1-3 a kubwereza 10-12, kusinthana mbali zonse pazomwe zili.

3 - Triceps Extension ndi Medicine Ball

Kuwonjezeka kwa triceps ndi mpira wa mankhwala ndizosiyana pazowonjezereka zachikhalidwe ndi zinyama. Mukhozanso kuwonjezera zosangalatsa ndi mwamphamvu mwa kuponyera mpira kwa wina mutatambasula manja, kuthamanga komwe kumatsutsana kwambiri ndi manja anu.

1. Imani kapena, ngati mwakhala, yambani abs ndi kukhala wamtali.
2. Gwirani mpira wa mankhwala mu manja onse awiri ndi mikono yowonjezereka, mikono pafupi ndi makutu.
3. Sungani mapewa kuti agwe pansi ndi kutali ndi makutu.
4. Lembani zitsulo, mutchepetse mpira kutsogolo kwanu mpaka mphutsi zanu zili pazingwe 90-degree.
5. Finyani ma triceps kuti muwongole manja, mutenge mpirawo.
6. Bwezerani ma seti 1-3 a maulendo 10-16.

4 - Mapulogalamu a Medicine Ball Knee Roll

Gulu la knee la mankhwalayi ndi njira yabwino kwambiri yothandizira ndi kutambasula maziko. Bwalo lochita masewero limaphatikizapo chinthu chothandizira, kukupatsani ufulu wotsogolera ntchito yonseyo pogwiritsa ntchito mphamvu zanu komanso kusinthasintha.

1. Ugone pansi ndi miyendo yotsala pa mpira wa masewero olimbitsa thupi, mawondo akuwerama.
2. Finyani mpira wa mankhwala pakati pa mawondo ndipo tambasulani manja anu kumbali kuti mukhale bata.
3. Pewani mpirawo kumanja mpaka momwe mungathere, kumverera pamutu.
4. Bwererani kumbuyo ndi kupukusa kumanzere.
5. Bweretsani ma seti 1-3 a 8-15 reps (1 rep ndi kumanja ndi kumanzere).

5 - Medicine Ball Pullover

Mankhwala a mpira wamoto ndizovuta kwa chikhalidwe cha chikhalidwe. Pakapita izi, mumagwira mpirawo, koma manja anu amasinthasintha, zomwe zimayika kulemera kwa mkono pansi. Kusamuka uku kungakhale kovuta kwa mapewa, makamaka ngati muli ndi zovuta. Samalani ndi kusuntha uku ndi kuyamba ndi kulemera kwakukulu kuti muzindikire zomwe mukuchita komanso momwe mungagwiritsire ntchito.

1. Gona pansi pa sitepe kapena benchi ndikugwiritsira ntchito mankhwala ozungulirana pakati pa manja onse awiri.
2. Bwerani mpira mpaka dzanja limodzi liri pamwamba ndipo dzanja limodzi lili pansi.
3. Pang'onopang'ono mutsitsimutseni mpira pamutu mwanu, manja ndi molunjika ndikumangirira zofunikira kuti muteteze msana.
4. Pewani pansi pokha pokhapokha ngati mukusinthasintha mumalola.
5. Bwezerani mmwamba, mutembenuze mpira kuti dzanja lina likhale pamwamba ndi pansi.
6. Bweretsani ma seti 1-3 a 8-15 kachiwiri.

6 - Mzunguza wa mankhwala a Medicine Ball

Mpira wa mpira wozungulira mpira ndi njira yabwino kwambiri yogwiritsira ntchito thupi la pansi komanso kukula kwa mtima, kuwonjezera kuwonjezera pa cardio kapena mphamvu ya chizolowezi. Chifukwa chakuti kusunthika uku ndikutsika kwambiri, mudzatetezanso ziwalo zanu pokhapokha mutaphunzira bwino.

1. Imani ndikugwiritsira ntchito mankhwala a manja mmanja onse kumbali yakumanja pafupi ndi chiuno.
2. Lembani mzere wa mpira pamtundu kumanzere pamene mukuyenda ndi mwendo wakumanzere kupita ku squat.
3. Pamene mukuphwanya, dulani mpira mpaka ku mbali yowongoka ya thupi.
4. Yambani mapazi kumbuyo palimodzi, ndikugulutsanso mpira kubwerera kumanja.
5. Bweretsani ma seti 1-3 a maulendo 10-16 kumbali iliyonse.

7 - Medicine Ball Lunge ndi Toe Touches

Mankhwala a Medicine Ball Lunge ndi Toe Touches ndi njira yabwino kwambiri yowonjezera chiwerengero cha mtima pamene amagwira ntchito pansi komanso mikono. Mudzagwiritsanso ntchito pazomwe mukukhalira ndikusinthasintha, ndikupanga kuchita masewera olimbitsa thupi.

1. Imani ndikugwiritsira ntchito mpira pamutu ndi kubwerera mmbuyo ndi mwendo wakumanja mulowetsa mwendo wamoto.
2. Onetsetsani kuti mukubwerera kumbuyo kwambiri moti bondo lakumbuyo likutsatira chala.
3. Pogwiritsa ntchito mpira wa pamutu, ndikugwedeza mwendo wakutsogolo ndikubweretsa mankhwala a mpira pansi.
4. Gwirani zala zala ngati mungathe (izi zidzadalira kusintha kwanu) ndipo mutenge mwendo wamanja kumbuyo.
5. Pitirizani mapapu ndi zala kumapazi amodzi musanasinthe mbali.
6. Bweretsani ma seti 1-3 a maulendo 10-16 kumbali iliyonse.

8 - Medicine Ball Squat ndi Swing

Mbalameyi ndi kuthamanga ndikutentha kwambiri thupi lonse, kumakhala ndi misozi, ziuno, ntchafu, mikono, komanso maziko pamene mukuyenda mbali ndi mbali. Gwiritsani ntchito mankhwala ochepetsa kuwala ngati mukuwotcha ndikupita kumalo olemera kwambiri.

1. Gwiritsani mpira wa mankhwala (4-10 lbs) m'manja onse awiri, mapazi pamodzi.
2. Yambani kupita kumbali kuti mukhale squat, mutenge mankhwala a mpira pakati pa mawondo.
3. Pewani mchiuno, mawondo kumbuyo kwa zala zazing'ono ndi abs akugwira.
4. Yendetsani phazi mmbuyo momwe mukugwedeza mankhwala pamutu.
5. Pita kumbali inayo, ndikugwedeza mankhwalawo pansi pakati pa mawondo.
6. Bwererani palimodzi, ndikusuntha kulemera kwake ndi kubwereza kwa maselo 1-3 a 8-16 kachiwiri.

9 - Mankhwala Ogwiritsira Ntchito Mankhwala Opanga Mankhwala

Zochita zolimbika izi ndi zabwino kuti tigwiritse ntchito thupi lonse poganizira za abs ndi zofunikira. Kusuntha kwake kumagwiranso ntchito, kulimbitsa thupi kupyolera mu kayendetsedwe kozungulira, mofananamo momwe thupi limagwirira ntchito m'moyo weniweni.

1. Yambani ndi mapazi palimodzi ndikugwiritsira ntchito mankhwala a pamutu pamtundu wolowera ku mbali yoyenera.
2. Yendetserani kumanzere kupita kumtunda, mutenge mpirawo kudutsa thupi kumbali yakumanzere.
3. Onetsetsani kuti bondo liri kumbuyo kwa chala chake ndikusinthasintha kupyola pamoto, mutenge mpirawo kumbuyo kumalo momwe mungathere.
4. Yambani phazi lakumanzere kumbuyo kuti muyambe pamene mukukankhira mpirawo ndikukwera.
5. Bwerezani mobwerezabwereza 10-16 musanasinthe mbali, mutsirizitsa 1-3 maselo.

10 - Medicine Ball Squat, Kuthamanga ndi Kutaya

Izi ndizochita masewero olimbikitsa thupi lonse ndipo zingagwiritsidwe ntchito pa cardio ntchito kuti mtima uyambe. Mbalame imatulutsa thupi la pansi ndi kuwonjezera kulemera kwa mpira wa mankhwala pamodzi ndi kuthamanga ndi kuponyera bwino kugwirizanitsa ndikupanga maziko.

1. Imani ndi mapazi pambali patali, mutenge mpira wa mankhwala.
2. Ikani mpirawo mmwamba mokweza momwe mungathere.
3. Pamene mukugwiritsira ntchito, sungani bwino kwambiri, mutenge mchiuno ndipo muyang'ane mawondo.
4. Pamene mukugwedeza, ponyani mpira pansi ndipo mulole kuti ubwerere mmanja mwanu.
5. Imani mmbuyo mukamawombera mpira mumlengalenga ndikubwereza ma seti 1-3 a 10-16.

11 - Medicine Ball Knee Akukoka

Ndimakonda ntchitoyi ndikugwira ntchito thupi lonse. Mgugu wakuima umagwira ntchito zambiri pamene ukugwedeza mwendo wina mkati ndi kunja. Ngati mupitirira mwendo wotsalira pa malo ochepetsetsa, muzimva kuti mukuwotchera ndi chiwombankhanga. Kuonjezera mankhwala ochepetsa kuwala kumapangitsa mtima wanu kuwonjezeka komanso kuphatikizapo thupi lapamwamba. Ndimagwiritsa ntchito Chipangizo Chowongolera, koma mungagwiritse ntchito mapepala kapena kungogwira phazi ndi kutuluka ngati kusintha.

1. Gwiritsani ntchito med ball kapena dumbbell ndikuika Gliding Disc, mbale ya pepala kapena chilichonse pansi pa phazi lamanzere.
2. Lembani bondo lakumanja mu maboti pamene mukugwedeza phazi lakumanzere kumbuyo kwanu.
3. Pitirizani kulemera kwa chidendene cha mwendo wamanja.
4. Pomwepokha muthamangitse mankhwala a mankhwala patsogolo panu.
5. Bweretsani mpira womwewo ngati mutayimitsa phazi lakumanzere kuti muthe kuyamba, kusunga bondo lakumanja nthawi yonse.
6. Pitirizani kupondaponda phazi ngati mutathamanga mobwerezabwereza 8-16 musanayambe kusintha.
7. Yesetsani kuti bondo lanu likhale loyendetsa bwino mu seti yonseyi kuti muchite bwino. Dziyerekezere ngati muli ndi denga pamwamba pamutu mwanu kuti muthe ngati mutakwera kwambiri.

12 - Kusinthidwa kwa Medicine Ball Woodchop

Nthaŵi zonse mankhwala a mtengo wa matabwa amakhala abwino kwambiri, koma izi zasinthidwa, zomwe zimapangitsa thupi la pansi kukhalabe, makamaka limakayikira pachimake pang'onopang'ono. Ndi kusunthika uku, mukufuna kusunga mauno ndi mawondo pambali yonseyi.

1. Yambani ndi miyendo yonse ndipo mugwire mpira wa mankhwala mmanja onse awiri.
2. Sewu, kutumiza mchiuno kumbuyo kwako, ndikutenga mpira kunja kwa mchiuno wakumanzere.
3. Khalani m'chiuno ndi mawondo moyang'ana kutsogolo kwa chipinda.
4. Gwirani muzitsulo kuti muimirire ndikusuntha mpira ndi pamwamba pambali, kotero mpirawo uli pamwamba pa phewa lamanja.
5. Bwerezani mobwerezabwereza 10-16 musanasinthe mbali, mutsirizitsa 1-3 maselo.

13 - Zidzakwera ndi mankhwala

Mpira wa mankhwala ukhoza kukhala njira yabwino yopangitsa mtima kuthamanga popanda kudumphira ndipo ntchitoyi ndi chitsanzo chabwino cha izi. Mukuphatikizapo thupi lakumwamba ndi la pansi ndipo kuwonjezera kwa kulemera kwake kudzatulutsa thukuta, ponsepokha akugwira ntchito moyenera komanso pamtendere.

1. Gwiritsani mpira wolemera kapena mankhwala (mwachitsanzo, 2-8 lbs) molunjika pamwamba pa mutu wanu mmanja onse awiri.
2. Kwezani bondo lolondola mmwamba mpaka kumapeto kwa chiuno pamene mukubweretsa mikono, mukukhudza kulemera kwa bondo.
3. Tengani zolemetsa mmbuyo ndikusinthana mbali, kukweza bondo lakumanzere ndikugwirana ndi mpira.
4. Sungani nyali yoyera pazochita zonsezi ndikupewa kupewa kupyola msana.
5. Mukamapita mwamsanga, ntchitoyi idzakhala yaikulu kwambiri. Onetsetsani kuti mukuyenda mofulumira kuti muteteze kulemera kwake.
6. Bwerezani kwa masekondi 30-60.

14 - Squat ndi Sweep ndi Medicine Ball

Mbalame yotchedwa squat ndi yothamanga ndizochita masewera olimbitsa thupi onse omwe ali pamwamba ndi m'munsi mwachinthu chimodzi chokha. Gwiritsani ntchito izi monga masewera olimbitsa thupi kapena kuti muzisunga mtima wanu panthawi yomwe mukugwira ntchito.

1. Imani ndi phazi-m'lifupi palimodzi ndikugwiritsira ntchito mankhwala a mankhwala kapena chotupa (kulemera kwakeko: 5-12 lbs).
2. Gwiritsani ntchito zochepa zomwe mungathe, kutumiza mchiuno kumbuyo ndi kubwerera kumbuyo, ndipo gwiritsani mpira pansi, ngati mungathe.
3. Yesetsani kupitilira pazitsulo ndikupitiliza kubwerera kumbuyo pamene mukuyimirira, mukutsitsa kulemera kwake.
4. Pansi ndi kubwereza, kusunthira mwamsanga, komabe mukusunga kulemera kwake. Onjezerani phokoso kumapeto kwa mphamvu zambiri.
5. Bwerezani kwa masekondi 30-60.