Ntchito Yopuma Yoyang'anira Dera Yophatikizapo imaphatikizapo kusakaniza chingwe cha kulumpha ndi mphamvu zonse za thupi kuti zifulumire thupi lonse. Chingwe chopuma ndizochita masewera olimbitsa thupi, koma zingakhale zovuta ngati simunachitepo kanthawi kochepa. Pamene mukuyamba:
- Khalani pa mipira ya mapazi anu pamene mukudumphira
- Ingodumphira pamwamba kuti mutseke chingwe ndi malo ndi ziwalo zofewa kuti muteteze
- Sungani mapewa anu osasunthika ndi kutembenuzira chingwe ndi manja anu, osati manja anu. Muyenera kukhala ndi kayendedwe ka thupi kakang'ono kwambiri
- Yambani pang'onopang'ono ndipo khalani okonzeka kuyenda pa chingwe nthawi zingapo pamene mutapeza nyimbo yanu. Dulani kwa masekondi angapo pa nthawi ndikuwonjezera nthawi pamene mumakhala omasuka komanso olimba
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina. Ntchitoyi imapindulitsa kwambiri pochita masewera olimbitsa thupi / apamwamba.
Zida Zofunikira
Chingwe chodumpha (fufuzani chimodzi ku Amazon.com), mitundu yambiri yolemetsa ndi mpira wa mankhwala
Bwanji
- Onetsetsani kuti mumatentha ndi mphindi zisanu zokha
- Gwiritsani ntchito masewerawa mu dera lililonse, limodzi pambuyo pake, kupumula pakati pa madera
- Pangani dera lililonse kamphindi kochepa, kawiri kawiri
- Sinthani zolemba masewera kuti mugwirizane ndi msinkhu wanu wamagetsi, zida zomwe mulipo ndi zolinga
- Ngati mwatsopano kuti mudumphire chingwe, mutenge nthawi yanu ndikudumpha kokha ngati mutatha ndikutsirizitsa minitiyo poyendayenda kapena kuchita masewera olimbitsa thupi. Mwina mungafunikire kugwira ntchito mpaka mdima wathithinthu.
Dera 1: 1 Mphindi Mphindi Yopuma
Yambani mosavuta ndi kulumpha pang'ono, ndikufika pa mipira ya mapazi. Ngati mukufuna kutenthetsa, njira ina imalumphira pazomwe 10 kenako imayendayenda m'malo 10.
Chingwe chakumapeto kwa mphindi imodzi.
Mphindi 2 Msilikali Wokha Wokha Wopambana ndi Swing
Gwirani zolemetsa zolemera kwambiri ndipo muzichepetsetsa, mutenge kulemera pakati pa mawondo. Imani, mukulumpha kulemera kwake pamwamba.
Bwerezerani masekondi 60 kumanja ndikusunthira kumanzere.
Mphindi 1 Mphindi Yopuma - Mzere Wachiwiri
Tenga chingwe chako chodumphira ndikuyendetsa kawiri. Izi zikutanthauza kuti nthawi iliyonse mukalumphira chingwe, mumalumphira kawiri ngati chingwe chikubwerera kumbuyo.
1 Minute Bear Crawls ku Pushups
Sewerani pansi ndikuyenda manja anu mpaka mutakhala pamalo apulaneti. Chitani phokoso pa mawondo kapena zala ndiyeno muyang'ane manja ndikubwerera ku squat ndi kuimirira. Onjezerani kulumpha pamapeto kuti muwonjezere.
Bwerezani masekondi 60.
Mphindi 1 Mphindi Yopuma - Mapazi Otsatira
Tsopano inu mutenga chingwe chanu chodumpha ndipo inu mutenge mapazi ena pamene inu mukudumpha, monga momwe mukukuthamangira ... inu mukungoyendayenda chingwe. Tiyeni tiwone momwe mukugwirizanirana.
Squat Press
Imani ndi phazi-m'lifupi pamodzi ndikugwiritsira ntchito zolemera kapena zolemera zolemera pa mapewa. Kusunga abs, kugwada ndi kugwa pansi, kuweramitsa mawondo ndi kumbuyo kumbuyo. Sungani mu zidendene kuti muimirire, mukukankhira zolemera pamwamba.
Bwerezani masekondi 60.
Dera lachiwiri: 1 Mphindi Mphindi Yopuma - Zowonongeka Mwamsanga
Chigawo ichi chotchinga chigawo chiri chonse cha liwiro. Kodi mungapite mofulumira bwanji? Yambani pang'onopang'ono ndipo pang'onopang'ono mwamsanga ndipo muwone momwe mungathere mwamsanga mphindi imodzi.
Lembani Lunge Kumbuyo ndi Double Arm Row
Gwirani zolemera zolemera-zolemera ndi kubwerera mmbuyo ndi mwendo wakumanja mulowetsa mwendo wolunjika. Lembani mtsogolo kuchokera m'chiuno, kubwereranso pansi, ndi kukoka mitsuko iwiri. Lembani mmbuyo kuti muyambire ndi kubwereza masekondi 30 kumbali iliyonse.
Mphindi 1 Mphindi Yopopera - Mmodzi Wamodzi Mphindi Zambiri Zidumpha
Tsopano inu mutenga chingwe chanu chodumpha ndipo, kachiwiri, yambani ndi kulumpha nthawi zonse ndi mapazi onse awiri. Kutembenuka pang'ono pang'onopang'ono kumalo amodzi ndi kulumphira kawiri. Choncho, dumphirani kawiri kumanzere ndiyeno kawiri kumanja kwa mphindi imodzi.
Limbani Lunge Kumbuyo ndi Med Ball Touch
Gwirani mpira wa pamutu pamutu ndikubwerera mmbuyo mumphwa wolunjika ndi mwendo wakumanja. Dumphirani mwendo mpaka kutsogolo pamene mukubweretsa mankhwala a mpira kutsogolo.
Bwerezani masekondi 30 kumbali iliyonse.
Dera 3: 1 Mphindi Mphindi Yopuma
Panthawi ino, tangogwiritsa ntchito ntchentche zakulira ndi chingwe chanu. Pitani mofulumira kapena pang'onopang'ono ngati mukufuna mphindi imodzi.
Mphindi imodzi yokha Yoyamba Yogwira Yachimake
Imani muzithunzi zazikulu zokhala ndi zolemera zamkati. Tenga dzanja lamanja, kulola mkono wakumanzere ukhale pakati pa miyendo. Kuyang'ana mmwamba kudzanja lamanja (mwachisawawa) lochepetsani mu squat mpaka mapewa ali ofanana ndi pansi. Pewani kumbuyo, kusunga mkono ndi kubwereza masekondi 30 kumbali iliyonse.
Mphindi 1 Mphindi Yopuma - Yamphamvu ndi Yotsimikizika
Pezani chingwe chanu chodumphira ndikulowera mwamphamvu. Yesetsani kusunga mofanana kwa mphindi yonse popanda kudumpha chingwe.
Thumb
Gwirani zolemera zazikulu kapena zolemera mu manja onse awiri. Sungani zitsulo mobwereza pang'ono pamene mukudula, ndikupangira zojambulazo pamtambo wonyundo panthawi yochepa. Imani pamene mukuchepetsa zolemera ndikubwezera kwa masekondi 60.
Mphindi 1 Mphindi Yopuma - Kuthamanga Kwambiri
Pogwiritsa ntchito ndodo yanu yomaliza, pitani mwamsanga momwe mungathere. Osasiya kanthu pa tebulo chifukwa iyi ndi yanu yotsiriza cardio. Pitani!
1 Minute Triceps Zovuta
Imani ndi phazi-m'lifupi padera ndipo muweramire m'chiuno mpaka kumbuyo kusunthira pansi ponyamula kuunika kwanu kapena zolemera zowonetsera. Kokani mipiringidzo pamwamba pa torso. Pitirizani kuyimitsa, mutambasule manja kumbuyo kwanu, mutenge ma triceps. Lembani pansi ndi kubwereza kwa masekondi 60.
Zambiri