Mphindi imodzi Yopha Maphunziro a Cardio ndi Mphamvu Kuphunzitsa Ophunzira

Mudziko lokongola, mukanakhala ndi nthawi zonse padziko lapansi kuti mugwire ntchito zolimbitsa thupi komanso mphamvu. Mudziko lenileni, muli ndi mwayi ngati mungathe kuchita masewera olimbitsa thupi. Njira imodzi yochitira zimenezi ndi kugwirizanitsa cardio ndi mphamvu palimodzi .

Ntchitoyi ndi njira imodzi yokhazikitsira kayendedwe ka cardio / mphamvu, kuyambira ndi mphindi 30 yopitiliza maphunziro pa makina aliwonse omwe amatsatiridwa ndi machitidwe amphamvu amphamvu kwambiri omwe adzakhudza minofu iliyonse m'thupi. Muchita masewera olimbitsa thupi kamodzi kwa mphindi 45 kapena, ngati mukufuna nthawi yeniyeni, bwerezani dera nthawi imodzi. Izi ndizovuta kwambiri, kotero onetsetsani kuti mukusintha zochitika zomwe zimapweteka kapena kukhumudwa ndikuwona dokotala ngati muli ndi matenda kapena matenda.

1 - 30 Mphindi Yophatikiza Ntchito: Sprints ndi Hills

Sankhani makina a cardio kapena ntchito yomwe mwasankha kuti izi zitheke. Izi zingaphatikizepo zolembera, zozungulira, mphunzitsi wopanga elliptical, kapena makina oyendetsa. Kuchita masewero kotere kumaphatikizapo kusintha makonzedwe nthawi yonse yopangira masewera olimbitsa thupi kuti mukhale ndi zinthu zokondweretsa, kuwotcha mafuta owonjezera, ndi kupirira.

Ntchitoyi imagwiritsa ntchito njira yomwe imayenera kugwiritsidwa ntchito (RPE) kuyambira 1 mpaka 10, ndi 1 kukhala yosavuta komanso 10 kukhala opambana.

Kuthetsa Maphunziro

1. Mphindi 5 Kutentha: Kuthamanga kwachangu. RPE 3 mpaka 4.
2. Mphindi 2 Zowonjezeredwa : Zowonjezera kapena kukaniza ndi kuthamanga pamwamba pa malo anu otonthoza. RPE 5.
3. Mphindi 2 Piramidi Kumwamba: Kuwonjezera kutsika kapena kukana 2 peresenti mphindi iliyonse 15. RPE 7.
4. Mphindi 2 Piramidi Pansi: Pewani kutsika kapena kutsutsa 2 peresenti mphindi zisanu ndi ziwiri. RPE 7.
5. Mphindi 1 Sprint: Pitani mofulumira momwe mungathere. RPE 8.
6. Mphindi 2 Zoyambira: RPE 5.
7. Mphindi 2 Piramidi Kumwamba: Kuwonjezera kutsika kapena kukana 2 peresenti mphindi iliyonse 15. RPE 7.
8. Mphindi 2 Piramidi Pansi : Pewani kutsika kapena kutsutsa 2 peresenti mphindi zisanu ndi ziwiri. RPE 7.
9. 1 Minute Hill Sprint: Wonjezerani kutsika kapena kukana ndi 8 mpaka 10 peresenti. RPE 8.
10. Mphindi 2 Zoyambira: RPE 5.
11. Mphindi 2 Sprint: Pitani mwamsanga momwe mungathere. RPE 9.
12. Mphindi 2 Zoyambira: RPE 5.
13. Mphindi 5 Zowonongeka pansi: RPE 3 mpaka 4.

Zatha, tsopano mukhoza kuyamba dera la mphamvu.

2 - Dera la Mphamvu: Zigawo Zogwira Ntchito Pamwamba

1. Kuyika zolemera pamwamba pa mapewa, kutsika mu squat , kutumiza mchiuno.
2. Gwirani mu zidendene kuti muimirire ndipo, panthawi yomweyi, yesani zolemerazo.
3. Bwerezani masekondi 60.

3 - Pushup Plank ndi Row

1. Khalani pamalo otsika pa sitepe, pamalo okwera, kapena pansi ndi manja omwe akugwedeza mapewa pambali.
2. Gwiritsani ntchito pushup mwatsatanetsatane, kusungira kumbuyo kwanu ndi kumbuyo.
3. Onetsetsani kulowa mkati ndi kukokera kulemera kwake mu mzere.
4. Lembani pansi ndi kubwereza mizere 60 yosinthana mbali iliyonse.

4 - Zojambula za Squat Curl

1. Imani pa phazi lamanja ndi phazi lamanzere kumbuyo kwako, kupumula pala zala.
2. Sewero lonse, kumakhudza zolemera mpaka pansi ndikukweza kumbuyo ndipo abs akugwirizanitsa.
3. Lembani zolemera mu mapuloteni a piritsi ndipo kenaka muzigwiritsanso zitsulozo ndikusindikizira zolemera pamene mukukankhira pamalo oima.
4. Lembetsani zitsulo ndikubwezeretsani kusuntha kwa masekondi makumi atatu musanayambe kusintha.

5 - Kumbuyo kwa Lunge ndi Double Arm Row

1. Gwirani zolemera pa dzanja lirilonse ndi kubwerera mmbuyo ndi mwendo wakumanja kumbuyo kumbuyo. Msola wammbuyo uyenera kukhala wolunjika, bondo lakumbuyo kuseri kwa chala.
2. Langizo lochokera m'chiuno, kumbuyo kumbuyo, ndikukweza mzere mpaka pamzere.
3. Lembetsani zitsulo ndikubwezereranso ku malo oyambira ndikubwezeretsanso zonse musanayambe kusintha.
4. Bwerezani masekondi 30 kumbali iliyonse.

6 - Mndandanda wa Zing'onoting'ono

1. Yambani kutsogolo, zolemera pansi.
2. Tembenuzirani kumanja, pembedzero pa mapazi onse awiri pamene mukubweretsa zolemera ndi pamutu.
3. Tembenukani pakati, ndikugwiritsanso mapazi, miyeso yowongoka pamutu.
4. Yang'anani kumanzere, kuchepetsa zolemera mpaka potsirizira bwalolo.
5. Bwerezerani masekondi 30 kumbali iliyonse.

7 - Zovuta Zowopsa

1. Yambani mu malo apansi ndi mapazi ochuluka, kulemera kwa dzanja lamanja.
2. Pogwiritsa ntchito nsanja, gwedeza mbali yoyenera pafupi ndi nthiti.
3. Onetsetsani kuti mchiuno mumakhala pansi, osagwira ntchito.
4. Finyani ma triceps kuti mutambasule dzanja, muteteze golodi pamalo omwewo.
5. Bwerezani masekondi 30 kumbali iliyonse.

8 - Zilembedwa Zomangirira Ndi Mphamvu Yamphamvu

1. Imani ndi mapazi pambali ya mchiuno, abs musagwiritse ntchito mutagwira zolemera ndi manja omwe mukuyang'anapo.
2. Sungani zolemera zanu mozembera pang'ono ndi kupindira manja ngati mutalowa m'munsi mwaja mpaka atayambira pansi.
3. Sungani mikono mutagwedezeka pamene mukuyimirira ndikuchepetsanso zolemera zowerengera 4.
4. Bwerezani masekondi 60.

9 - Mbali Lunge Row

1. Ikani kulemera kwa dzanja lanu lamanja ndikulowera kumanzere, mutenge kulemera.
2. Pewani mmbuyo ndikukweza mwendo kumanja ndikuwongolera kulemera kwake, ndikuyang'ana kumbuyo.
3. Bwerezani masekondi 30 kumbali iliyonse.

10 - Mapiritsi Ndi Mapulogalamu Amanja

1. Khala pa sitepe kapena mpando ndi maondo ogulidwa ndi manja pafupi ndi m'chiuno.
2. Sungani m'manja ndi kusunga m'chiuno.
3. Lembani ming'alu ya triceps ndikulumphira ndipo pamene mukukweza, yanizani mwendo wamanja, mutenge chala chakumanja ndi dzanja lanu lamanzere.
4. Bwezerani kusunthira kumbali ina.
5. Bwerezani masekondi 60.

11 - Dulani

1. Bodza kutsogolo pansi pamatanda atakhala pamphuno, mitengo ya palmu pansipo pansi.
2. Phulani pansi, kukwera kumapazi ndi kumakhala pamakona.
3. Pewani msana wanu, mokongola kuchokera kumutu kupita ku zidendene ndikuyesera kuti musagwedezeke pakati.
4. Gwiritsani masekondi 30, pumirani mwachidule, ndi kubwereza.

Zambiri

12 - Mbali Hip Lift

1. Khala, kupumula kumanzere kumanzere ndi mchiuno wakumanzere, mawondo akuwerama.
2. Tenga mkono wakanja molunjika ndikukankhira kumbuyo ndi kufinya zoletsedwa kuti mutuluke m'chiuno.
3. Panthawi imodzimodziyo, tukulani mwendo wakumbuyo wokwanira masentimita angapo, ndikuyang'ana pa ntchafu yakunja.
4. Bwerezani masekondi 30 kumbali iliyonse.

13 - Bwalo Lokhala ndi Msoko Wamphongo

1. Lowani pa mlatho ndi kukweza mwendo wakumanja pansi, kuwukweza mpaka utangomveka mpaka pansi.
2. Poyendetsa phazi, pang'onopang'ono muponye mwendo wamanja kumbali kumbali imodzi popanda kuyenda thupi lonse.
3. Bweretsani mwendo kumbuyo ndikubwezeretsanso.
4. Bwerezani masekondi 30 kumbali iliyonse.

14 - Kukhazikika kwa Crossover

1. Tengani manja kumbuyo kwa mutu ndikubweretsa bondo lolondola ndikudutsa thupi lonse pamene mutembenuka kupyola mumtambo, ndikubweretsa phazi lakumanzere kumbali yakumanja.
2. Bwererani kuti muyambe ndi kubwereza musanasinthe mbali.
3. Bwerezani masekondi 30 kumbali iliyonse.

Pumula mphindi imodzi ndikubwezeretsanso dera lanunthu.