1 - Kubwezeretsanso Mapindu
Zochitika za chilengedwe - ndizo zina zomwe sizinadodometsa, kapena zimangogwiritsidwa ntchito ngati zinthu zakuthupi, koma zimapangidwa kuti zisewerezedwe, zogwiritsidwa ntchito mogwirizana, zogwirizana nazo. Kukwera mtengo kumapanga chisangalalo chochuluka kusiyana ndi kukwera masitepe. Kudziponyera nokha mu nyanja ya buluu nthawizonse kumakulimbikitsani inu kuposa malo osungirako masewera olimbitsa thupi. Mchenga, miyala, ndi malo onse amatha kugwira ntchito ndi inu ngati zothandizira, othandizira, ophunzitsa, ndi zolimbikitsa.
Ngakhale kuchita masewera olimbitsa thupi sikungakhale kosavuta kwambiri, iwo amawunika kwambiri. Kugwira ntchito ndi kuzungulira chilengedwe sikungowonjezera thupi lanu, koma malingaliro anu ndi moyo wanu. Musadzipusitse nokha ku chitetezo cha masewero olimbitsa thupi ndi mapulasitiki. Pitirizani kununkhira udzu, kumverera dothi, kudzidzimadzimutsa mumadzimadzi, ndikuzisiyeni nokha mukugwira bwino ntchito komanso mukugwirizana ndi dziko lamatsenga.
2 - Kutsika kwa Cardio Bursts
Mtsinje ukhoza kukhala malo abwino oti mukhale osangalala, koma mchenga ukhozanso kugwira ntchito yowonjezera kuntchito iliyonse. Kaya mumathamanga, mutha kuthamanga, kapena mutsike pansi ndipo mumadetsedwa ndi zinyumba zina, mchengawu umatsutsa zodabwitsa . Mapazi anu ayenera kukumba mozama pamene inu nthawi imodzi mukumba mozama mwa inu nokha. Mumayesetsa kuti mukhalebe osasunthika pazomwe mukusintha. Nthawi zonse mumayenera kugwiritsira ntchito minofu yanu kuti musinthe. Musawope kukhala wodetsedwa, kuphimbidwa mumchenga ndipo mwinamwake kuwoneka ngati khola. Kupumula, kutsitsimutsa, kuyeretsa m'nyanja ndi njira zochepa chabe.
Yesani izi: Kuthamanga, kutchera masewera , kuthamanga kwa mapapo, kulumpha masewera, kudumphira, ndi mabomba
3 - Maphunziro a mphamvu ya Driftwood: Thupi Lalikulu
Driftwood ndi zinthu zodabwitsa zomwe mungagwiritse ntchito popita ku gombe lotsatira. Kaŵirikaŵiri zouma ndi dzuŵa ndi mchere, nkhunizo zimafewetsedwa ndi moyo pamphepete mwa nyanja. Yesani mabiceps curls, presses, ndi triceps mapepala kuti azipatula thupi lanu. Pogwiritsa ntchito maselo amodzi, pendani pazitsulo kapena pogona pamchenga ndi kupanga makina osindikizira.
Ngakhale ngati simukukhala pamtunda, mukhoza kupeza nthambi zofanana ndi zina komanso misewu ina. Malingana ngati iwo sali olemera kwambiri kapena ovunda, palibe chifukwa choti asawagwiritse ntchito.
4 - Maphunziro a mphamvu ya Driftwood: Thupi Lathu
Driftwood ingakhalenso ngati ViPR. Kuika mapeto a nkhuni mumchenga, mukhoza kupanga mapapu amtunduwu panthawi imodzimodziyo ndikusuntha nkhuni kuchokera ku dzanja lina kupita kumalo ena. (Lendani kumbali imodzi, kubweretsa nkhuni kumbali imodzi, kenako kumbali yina, kusamutsira nkhuni ku dzanja lanu ndi kudutsa pamtunda wanu.
Kuwonjezera apo, gwiritsani ntchito kulemera kwowonjezereka kuti muwonjezere gawo la masewera a dzuwa, kapena mukuchita mapapu ena a mchenga.
Driftwood ingakhalenso ngati chopinga-pamene mukuchita burpe, gwiritsani ntchito driftwood kudumphira pakati pa rep rep. Mmalo modumphira mmwamba, iwe uyenera kuyambitsa thupi lako pang'onopang'ono pa nkhuni.
5 - Mphamvu ya Mathanthwe ndi Mphamvu Kuphunzitsa
Miyala ndi zida zothandizira mphamvu. Ngati muli ndi miyala yokongola, yapakati mpaka yaikulu, muyenera kugwiritsa ntchito mipira ya mankhwala. Gwiritsani ntchito "miyala" kumalo ophera mpira. Sewerani pansi kuti mutulutse thanthwe ndipo mosamalitsa likwezeni pamwamba pa mutu wanu musanayambe kuigwedeza pamaso panu. Kulemera kwa thanthwe ndi cholinga cha slam kukulolani inu kugwirizanitsa nkhawa za moyo wa tsiku ndi tsiku ndikuzimasula.
Chidziwitso cha chitetezo: Izi zimapangidwa bwino pamtunda, monga mchenga kapena malo osavuta. Musamangidwe pamalo ovuta, monga konkire kapena miyala ina, monga thanthwe lomwe mumagwiritsa ntchito lingathe kuswa kapena kusweka.
6 - Mphamvu ya Mathanthwe ndi Kuphunzitsa Kwambiri
Ngati mukumva kuti ndinu wokonzeka kukhumudwa ndipo mukufuna mphulupulu yokhala ndi thanzi lopumula, gwiritsani ntchito thanthwe kupanga phokoso lamwala. Lowani pamalo apulumu, kaya ndi mkono wowongoka kapena pamapanga anu. Ikani thanthwe kutali ndi inu, osati patali kuposa mtunda wa mkono. Kuyanjana pa mkono umodzi, kukoka thanthwelo kumbali yanu ndi mkono wina, kusunga malo anu. Mutha kukankhira thanthwe kudutsa thupi ndikusuntha manja, kukankhira kutali ndi inu ndi kumbali, kupanga mawonekedwe ozungulira. Makamaka mchenga, kukana kudzawonjezera chinthu chosangalatsa, chosinthika, chovuta.
7 - Terrain Cardio Training
Anthu amapezeka kupezeka pamalo okongola kulikonse komwe amapita-akuyenda bwino mosavuta, kuyenda bwino kumalo osiyanasiyana.
M'malo mwazitali zosavuta, gwiritsani ntchito masoka achilengedwe kuti akulimbikitseni ndi kukutsutsani. Gwiritsani ntchito kukwera ndi zinthu zomwe nthaka ikupangidwa kuchokera: miyala, mchenga, miyala, ndi dothi. Gwiritsani zovuta zowonongeka zomwe zimafuna kuti mutumphire pamwamba, pewani pansi kapena muyese. Lolani nokha kupita ndi dzikolo. Musayese kupeŵa izo.
8 - Maphunziro a Mtengo Wopatsa Mtengo Wathunthu
Zinthu zochepa ndi zamatsenga kuposa mtengo wodabwitsa. Chinthu chodabwitsa pa mitengo si zokongola zawo zokha, koma mawonekedwe awo enieni. Wamphamvu, wapadera, wovuta, ndipo nthawi zonse amakhalapo. Bwererani ku ubwana wanu ndipo yesetsani kukwera! Mtengo udzakutsutsa thupi lanu lonse pamene mukumva kuti zokondweretsa mwana. Kukwera mtengo kumafuna kuti manja ako akukoka iwe, miyendo yako ikugwira ntchito kuti ikukankhire pamwamba, komanso kuti iwe ukhale wokwanira.
9 - Mtengo wa Cardio Bursts
Mukapeza kuti mukuyendayenda m'nkhalango, ndipo mukupunthwa pa chitsa cha mtengo, kulemekeza moyo wake mwa kugwirizana nawo! Chotsani bokosi kudumpha kudumpha. Zosangalatsa kwambiri, zili bwino. Mphamvu kupyolera mu ntchafu yanu pamene mukuphulika pansi pa dothi, pita pa chitsa.
Sewerani ndi dera lanu lozungulira. Sewerani ndi mapiri osiyana siyana ndi zosiyana siyana. Sangalalani nokha, kondwerani kutentha, kusangalala ndi moyo wanu komanso moyo umene mukukhala nawo.
Chidziwitso cha chitetezo: Musanayambe kudumphira, tsitsani dera la miyala iliyonse kapena mizu yomwe ingawonongeko. Komanso, chitani izi pamalo owuma kuti muteteze ngozi yovulazidwa.
10 - Maphunziro a Mtengo Wolimba: Mtengo
Ngati kuganizira za abs ndiko zomwe mukuyang'ana, gwirani nthambi yowakhazikika ndikupanga L-sitima, kukoka miyendo yanu mpaka kutalika kwake ndipo mutenge malo L malinga ngati mungathe. Yesani chipiriro chanu ndipo musunge miyendo yamphamvu ndi yolunjika.
Yesani izi: Gwiritsani ntchito L-pansi pamene muthamanga kapena pakati pa maselo paulendo wakunja.
11 - Maphunziro a Mtengo wa Mtengo: Thupi Lalikulu
Ngati malo okwezeka amachititsa chowopsya, mutha kudumphira mmwamba, gwirani nthambi yamphamvu ndikupanga zina zotupa. Chifukwa nthambi zimasintha, zowonjezereka kuposa zina, mungapezenso malo anu oyaka moto pamene mukuyesera kugwira.
Chidziwitso cha chitetezo: Pitirizani kudziwa za malo omwe muli pafupi ndi inu kuti mupewe kuvulala pamene mukuchoka panthambi.
12 - Maphunziro a Chimake cha Kumadzi
Nyanja yamakono ingagwiritsidwe ntchito kupititsa patsogolo ntchito yanu yaikulu . Pambuyo pochita masewera otentha, mchenga pamphepete mwa nyanja, pang'ono ndi zokhutiritsa kuposa kungomaliza m'nyanja. Gwiritsani ntchito izi ozizira kuti musamangotsitsimutsa kokha koma kuti mukulunga gawo la sweaty ndi abs based-based. Wade kulowa mlengalenga (simukufunikira kuti madzi aphimbe) ndipo mupange mapulaneti ofanana kapena matabwa.
Kuphulika ndi kuthamanga kwa nyanja kudzakuchititsani kuti muganizire kwambiri kukhazikika. Mukhoza kuyendetsa ndi dzanja lolunjika, kapena pamphuno zanu, malingana ndi momwe madzi akuya. Ngakhale mapazi anu sangathe kukhala mumchenga mwamphamvu, mungathe kuganizira kuti mukukhazikika ndi kusunga miyendo yanu molunjika, mwamphamvu, ndi kutuluka.
Yesani izi: Phala laling'ono, mapulaneti oyandama, mbali yonyamulira (yosanjika pakati pa mkono wowongoka ndi matabwa a forearm)