Limbikitsani ntchito zanu za Hip ndi Thigh
Mapuloteni ndi mapulogalamu apamwamba ndizochita masewera olimbitsa thupi.
Maungulo amafunika kuti mutenge "chimphona chachikulu" kutsogolo ndi kumbuyo, kusinthasintha miyendo. Ngati mumachita izi ndi makina osokoneza bongo kapena kettlebells m'manja, mumawatcha mapapu olemera .
Stepups amafuna kuti mupite mobwerezabwereza kuchokera pa sitepe kapena bokosi, kusinthasintha miyendo. Ntchitoyi ikuphatikizapo mphamvu ndi maphunziro a cardio.
Monga phokoso lolemera, dumbbell stepup ikufotokozedwa pano ikuwonjezera zolemera pa stepups kuti chiwonjezere mphamvu ndi ntchito. Malinga ndi kuchuluka kwa kuwonjezereka kwanu, chiwerengero cha masitepe anu, ndi kutalika kwa sitepe, izi zingakhale zovuta, zolimbitsa thupi.
Dumbbell Weighted Stepup
- Yambani pang'onopang'ono. Sankhani sitepe kapena bokosi ku masewera olimbitsa thupi kapena kunyumba, ndipo yesetsani kuchita masitepe opanda zolemera. Gawo lamasudzo ndilofala pa magulu ambiri a magulu a aerobics.
- Yambani ndi maselo atatu a maminiti 3; ndiko kutsika, ndikutsika, kusinthasintha miyendo kwa mphindi zitatu pamtunda wofulumira, kupuma kwa mphindi imodzi; Bwerezerani kwa mphindi zitatu zotsatira ndikupumula; ndipo potsiriza kubwereza kachiwiri. Sinthani msinkhu ndi kupuma nthawi kuti mufanane ndi msinkhu wanu wa thupi.
- Mukangoyamba kukhala ndi thanzi labwino, mukhoza kupitiriza kuwonjezera zopusa. Yambani pokhala ndi dumbbell yowala mu dzanja lirilonse-ngakhale mapaundi kapena kilo kuti ayambe ndi kuchita.
- Yesetsani kupita patsogolo ndi chithunzithunzi m'dzanja lililonse.
- Kupitabe patsogolo powonjezerapo kuwonjezera kulemera.
- Pomaliza, mukakhala omasuka ndi masewera olimbitsa thupi, mungathe kupita patsogolo kwambiri ku bokosi kapena bench stepps , zomwe ziri zapamwamba kusiyana ndi masitepe. Pezani izi pa masewera olimbitsa thupi kapena mugwiritse ntchito chinthu choyenera panyumba (onani zolemba zokhudzana ndi chitetezo m'munsimu). Sinthani nthawi ndi mpumulo kuti mugwirizane ndi msinkhu wanu.
Chenjezo la Stepup
Muyenera kukhala otsimikiza kuti nsanja yomwe mukugwiritsira ntchito kuti stepups ikhale yolimba komanso yokhazikika kuti ikhale yosagwedezeka, kupukuta, kupukuta kapena kugwa, kukupwetekani.
Musapitirire kuchita masewerowa, makamaka ngati mukuyamba kupweteka m'magulu a mawondo, kapena ngati mutha kupweteka pamadzulo. Masabata awiri kapena atatu sabata iliyonse ayenera kukhala okwanira.
Ndichoncho. Izi zingakhale ntchito zovuta koma zosavuta kuphatikiza mphamvu, minofu ndi nyumba ya cardio.