Palibe zipangizo? Palibe vuto. Dera lonseli lapanyumba lanu limaphatikizapo zochitika zosiyanasiyana zozizwitsa thupi kuti zigwire thupi lanu kuchokera kumutu mpaka kumapazi. Zina mwa zinthuzi zikuphatikizapo kulumpha plyometric ndi zina zothamanga kwambiri. Sinthani machitidwe kuti muyenerere kukula kwa thupi lanu.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina. Ntchitoyi ndi yochita masewera apakati / apamwamba.
Zida Zofunikira
Mpando, benchi kapena sitepe
Bwanji
- Chitani zochitikazo pa nthawi yoperekedwa, imodzi pambuyo pake, ndi kupumula kwakanthawi pakati
- Yendetsani dera kamodzi kwa mphindi 10 mpaka 15 yopanga masewero, kubwereza kasanu ndi kamodzi kwa nthawi yaitali, yopita patsogolo kwambiri
- Onjezerani nthawi yopuma yowonjezera ngati mukufunikira
Kutentha : Cardio yowala kwambiri kwa mphindi 3-5
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.
Mphindi 1 - 1 Mphindi Zina Zowonjezera Zambiri
Sewerani pansi ndi kudya mofulumizitsa 2 kachiwiri, kenaka jambulani 2: Jambulani mu squat ndikudumpha mokweza momwe mungathere, kubwereranso ku squat. Kubwereza, kusinthasintha 2 kubwereza kwa zochitika zonse.
Kusintha / Kusintha / Kutenga : masekondi 60
Kusintha Kwambiri: Choncho masewera onse amawombera kuti apangitse zovuta, chitani masewera otsika kuti apange mosavuta
2 - 1 Minute Lunges ndi Plyo Mapulogalamu
Yambani kupita kumtunda ndi phazi lamanja, kenaka pitani mmbuyo ndikupita patsogolo ndi phazi lamanzere. Bwerezani masekondi 30, kusunthira mofulumira.
Tsatirani ndi kupumphuka m'mapapola a mapilo : Yambani mumtunda, dumphirani mmwamba ndikusinthasintha mlengalenga, mutsike m'mphepete mwachindunji. Bwerezani, mutsike pamtunda wina kutsogolo.
Kusintha / Kusintha / Kutenga : masekondi 60
Kusintha Kwambiri: Kodi mapapu onse a plyo ndi amphamvu kwambiri, mapapu amphamvu ochepa kwambiri.
3 - 1 Mphindi ya Minute ndi Pushups
Pakuti chimbalangondo chikukwawa , chimathamangira pansi ndikuyendetsa manja kupita ku malo apamwamba. Chitani phokoso, pa mawondo kapena zala, tayendani manja ndikuyima.
Kusintha / Kusintha / Kutenga : masekondi 60
Sintha Mphamvu: Onjezani kulumpha pamapeto kuti muwonjezere mphamvu
4 - Imfa imodzi yophedwa ku Power Hop
Yambani ndi kulemera kwa mwendo ndi manja kumanja. Langizo pachiuno kuti libweretse msolo wofanana ndi pansi ndikukweza dzanja lamanzere. Pansirani mwendo wakumanzere ndikuweramitsa pansi. Bwerezani masekondi 30 ndikusintha mbali. Zochita izi ndizovuta kwambiri popanda kulemetsa, choncho mvetserani kuzisiya ngati mulibe kanthu kolemetsa.
Kusintha / Kusintha / Kutenga : masekondi 30 kumbali iliyonse
Sintha Mphamvu: Tulutsani kuti muchepetse mphamvu
5 - Khalani ndi Knee Lifts
Khalani moyang'anizana ndi khoma kapena mpira (mwakufuna), mawondo pamakona 90 digiri, kulemera kwa zidendene. Pogwira malowo, kwezani phazi lamanja ndi masentimita angapo kuchokera pansi. Pansi ndikutsitsa phazi lamanzere. Pitirizani kusinthasintha phazi lililonse kukhala mu squat yanu.
Kusintha / Kusintha / Kutenga : masekondi 60 kumbali iliyonse
Sinthani mphamvu: Imani pamasekondi 30 kuti mupume kuchepetsa
6 - Zimalumikiza ndi Zowonjezera Malamulo
Khalani pa sitepe kapena mpando, manja pafupi ndi mapewa, mawondo akuyendetsa. Chotsani phazi ndikugwedeza mitsukoyo. Pamene mukukweza, yanizani mwendo wamanja, mutenge chala chakumanja ndi dzanja lanu lamanzere. Lembani pansi ndi kubwereza kumbali ina, kusinthana mbali kwa masekondi 60.
Kusintha / Kusintha / Kutenga : masekondi 60
Sinthani mphamvu: Chotsani zowonjezera mwendo chifukwa chachepa
7 - Mabomba
Sungani ndi kuyika manja anu pansi. Gwetsani mapazi mmbuyo mu malo apulumu, dumphirani mapazi mmbuyo ndi kuimirira. Onjezerani kulumpha kumapeto kwa mphamvu zambiri, ngati mukufuna. Bwerezani masekondi 60.
Kusintha / Kusintha / Kutenga : masekondi 60
Sinthani mphamvu: Yendani mapazi ndi kunja, muwonjezere pushup molimbika kwambiri
8 - Triceps Pushups ndi mipando yotsatira
Mu malo osungirako manja, ndi manja oyandikana pamodzi, chitani triceps pushup. Pamene mukukankhira mmwamba, mutembenuze kumanzere, mutenge mkono wakanja molunjika pambali. Bwererani mmbuyo kwa pushup ina, ndiyeno perekani mbali kumbali inayo. Bwezerani, kusinthana mbali kwa masekondi 60.
Kusintha / Kusintha / Kutenga : masekondi 60
Sinthani Kusintha: Kodi kusuntha pa mawondo kuti musinthe.
9 - Bridge ndi Leg Drops
Pogwiritsa ntchito mlatho, yongolani mwendo wakumanja ndikuuponyera kumbali. Bwezeretsani pakati ndi kubwereza masekondi 30. Sinthani mbali ndi kumaliza masewerawo pamphindi wina kwa masekondi 30.
Kusintha / Kusintha / Kutenga : masekondi 60
Sintha Mphamvu: Gwiritsani bondo kuti muchepetse mphamvu.