Ntchitoyi imalumikiza thupi lonse ndipo ili yabwino kwa apaulendo kapena iwo omwe alibe malo ambiri kapena zipangizo. Zonse zomwe mukusowa ndi chinachake cholemetsa pang'ono - bukhu lakuda foni, kachikwama kapena sutikaseti, ndi chopondapo kapena mpando. Machitidwe ena apita patsogolo, choncho samalani ndi kusintha masewera olimbitsa thupi kuti mugwirizane ndi msinkhu wanu.
Momwe mungachitire
- Wotentha ndi mphindi zochepa za cardio kapena kuyenda mmwamba ndi kutsika masitepe.
- Yesetsani kuchita masewero olimbitsa thupi nthawi yeniyeni kapena kubwereza, kubwereza ntchito iliyonse katatu kapena kuchita masewera olimbitsa thupi
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina. Sinthani machitidwe monga momwe mukufunira kuti mugwirizane ndi msinkhu wanu ndi zolinga zanu. Samalani mukamachita zinthu zina osati zopusa pamene mukuchita izi.
Zida Zofunikira
Chinthu cholemedwa, mpando
Kulimbikitsidwa kugwira ntchito
- Dongosolo la Dera - Chitani masewera olimbitsa thupi kwa masekondi 30-60, mmodzi pambuyo pa wina ndi kupuma pang'ono pakati pa zochitika. Bwerezaninso maulendo atatu, malingana ndi nthawi yanu, msinkhu wanu, ndi zolinga.
Pushups ochepa
Yesani zosiyana ndi zomwe mumachita pushup mwa kuika dzanja limodzi pa bukhu la foni (kapena chinthu china) ndi china pansi. Pa mawondo anu kapena zala zanu (ndi thupi lakuwongoka), tsikira pansi mpaka pushup ndikukankhira kumbuyo. Chitani zambiri zomwe mungathe panthawiyi, ndikusintha manja kumbali.
Kusintha / Kusintha / Kutenga : masekondi 30-60
Sinthani mphamvu: Kodi pushups pa mawondo anu
M'mawa Wabwino
Imani ndi mapazi pambali ya chiuno-kupatula mutenga chinthu cholemera kwambiri pamutu - Ngati muli mu chipinda cha hotelo, mungagwiritse ntchito bukhu la foni kapena chinthu china cholemetsa kapena, ngati mulibe zipangizo, ingogwiritsani ntchito mikono yowongoka pamwamba pamtunda.
Kusunga chimbalangondo ndi mawondo pang'ono, kumapeto kwa mchiuno ndi kuchepetsa msolo mpaka ufanane ndi pansi, kusunga mikono mogwirizana ndi makutu. Kwezani ndi kubwereza. Sungani malo osungunula. Ngati muli ndi mavuto ambuyo, tulukani kusamuka uku.
Kusintha / Kusintha / Kutenga : masekondi 30-60
Sinthani msinkhu: Musakhale ndi zolemera zilizonse
Pike Mbusa Pushups
Izi ndizochita masewera apamwamba, choncho samalani! Ikani zokolola zanu pa sitepe kapena chopondapo ndi manja pansi. Kwezerani thupi lanu mmwamba ndi manja anu molunjika pansi pa mapewa anu ndi pamwamba pa mutu wanu mukuyang'ana pansi. Lembani mitsuko ndi thupi lakuya kukhala pushup. Pewerani mmbuyo ndi kubwereza. Kusunthira kukuwonetsedwa pa mpira wa masewera olimbitsa thupi, umene uli wopitirira kwambiri, koma ngati mulibe mpira, mpando kapena bedi lidzachita.
Kusintha / Kusintha / Kutenga : masekondi 30-60
Sinthani mphamvu: Sungani mapazi anu pansi ndipo mawondo atakotama
Ntchentche Zowulukira Kumbuyo
Ndili ndi phazi-m'lifupi mbali, nsonga kuchokera m'chiuno mpaka kumbuyo ndi yosalala ndi yofanana ndi pansi, abs kugwedezeka. Kwezani manja molunjika kumbali kuti muthandizire pamtunda ndi thumbs zowonekera mpaka padenga. Lowani ndi kubwereza. Onjezerani zolemera zolemera kwambiri, mwachitsanzo, mabotolo a madzi. Ngati izi zikupweteka mapewa anu, tulukani!
Kusintha / Kusintha / Kutenga : masekondi 30-60
Sintha Mphamvu: Gwiritsani zolemera zolemera kwambiri
Triceps Dips
Khalani pa benchi kapena mpando ndi manja otsalira pafupi ndi ntchafu. Sungani ndi kubweretsa mchiuno, koma muthamangitse benchi, mawondo akuwerama. Gwiritsani ntchito ziboliboli ndi zotsika pansi (kukhala pafupi ndi benchi) mpaka mphutsi ndi madigiri 90. Sungani ndi kubwereza. Yambani miyendo kuti mukhale ndi mphamvu zambiri.
Kusintha / Kusintha / Kutenga : masekondi 30-60
Sintha Mphamvu: Sungani mapazi pa mpando wochuluka kwambiri
Triceps One Armed Pushups
Gona kumbali ya kumanzere, chiuno ndi mawondo atakanikizidwa. Lembani mkono wakumanzere kuzungulira nsoti kuti dzanja lamanzere likhale pa chiuno cholondola. Ikani dzanja lamanja pansi kutsogolo kwa inu, chikwangwani chofanana ndi thupi. Finyani ma triceps ndikukweza thupi lanu. Lembani pansi ndi kubwereza zonse zomwe mumasintha musanasinthe mbali.
Kusintha / Kusintha / Kutenga : masekondi 30-60
Sinthani mphamvu: Sungani mkono pansi kuti muthe kukuthandizani kwambiri
Tiptoe Squats
Ndili ndi mapazi ochuluka kuposa chiuno, gwiritsani pansi pansi ndi kuyika manja pa bukhu la foni patsogolo panu. Kwezani mmwamba mwa nsonga zala zala. Khalani pa nsonga ndi pamapazi, kwezani mchiuno mmwamba mpaka padenga ndikuwongolerani mawondo momwe mungathere. Sewerani mmbuyo ndi kubwereza, mukukhala mu nthawi yonse. Sinthani mwa kuyika manja apamwamba (pa mpando kapena bedi).
Kusintha / Kusintha / Kutenga : masekondi 30-60
Kusintha Kwambiri: Muzichita masewera olimbitsa thupi nthawi zonse
Mipira ya pamwamba
Imani muzigawo zogawidwa ndi mapazi kupingasa kwa mapazi atatu. Gwiritsani chinthu cholemetsa (Ndikugwiritsira ntchito mankhwala osokoneza bongo, koma ngati mulibe zipangizo, yesani bukhu la foni kapena chikwama chanu kapena chikwama). Bwerani mawondo ndikuchepetseni mumtunda, mutenge mabondo onse pamakona 90, kutsogolo kwa bondo kumbuyo kwala. Pogwiritsa ntchito kulemera kwake, sankhira mmbuyo ndikubwezeretsanso maulendo onse musanayambe kusintha miyendo.
Kusintha / Kusintha / Kutenga : masekondi 30-60 kumbali iliyonse
Sinthani mphamvu: Lembani zolemera zolemera pang'ono, onjezerani zochuluka kwambiri
Amadzikongoletsera Pamwamba Ndi Miyendo Yabwino
Lembani ndi manja kumbuyo, osagwira ntchito. Tengani mwendo wakumanzere kunja, kumanzere pansi ndi kuguguda bondo lakumanja mu squat. Yambani mwendo wamanja pamene mukukweza mwendo wakumanzere ndi masentimita angapo pansi. Sungani mchiuno, bondo, ndi phazi molumikizana ndikuyang'ana kutsogolo kwa chipinda.
Kusintha / Kusintha / Kutenga : masekondi 30-60 kumbali iliyonse
Sinthani kusinthasintha: Squat mochepa momwe mungathere, yaniyendetsa mwendo nthawi yonseyo.
Zovuta za Oblique Ab
Khala ndi miyendo yong'onongeka, kubwereranso molunjika, mikono ikulunjika patsogolo pomwe patsogolo pako. Gwiritsani ntchito mkombero ndi kusinja mkono wakumanja pansi ndi kumbuyo kwanu mukuyenda mozungulira, kudalira mutu kumbuyo masentimita angapo. Khalani mmwamba ndi kubwereza kumbali inayo.
Kusintha / Kusintha / Kutenga : masekondi 30-60
Kusintha Kwambiri: Khalani pamwamba kuti muchepetse mphamvu, sungani mikono