Ngati muli otowa ndi crunches yakale kapena machitidwe ena ab, pali uthenga wabwino. Pali zochitika zosiyanasiyana zovuta, zovuta zomwe zingagwiritse ntchito minofu yanu yonse.
Ntchitoyi imagwiritsa ntchito zipangizo zina zowonjezereka kuti zitha kuwonjezera pazomwe mukuchita. Gulu lokanizira , mpira wa masewera olimbitsa thupi, mpira wa mankhwala , ndi kettlebell yodzitetezera ndi njira zabwino zothetsera chizoloŵezi chanu chozoloŵera ndikupanga zinthu zovuta ndi zosangalatsa.
Izi ndizochita masewera olimbitsa thupi kotero kuti mukhale omasuka kugwiritsa ntchito zipangizo zomwe mwasankha.
Kusamala
Onaninso dokotala musanayese ntchitoyi ngati muli ndi zovulazidwa, matenda kapena zinthu zina komanso kusintha masewera olimbitsa thupi.
Zida Zofunikira
Bwalo lochita masewera olimbitsa thupi, mpira wa mankhwala, kettlebell kapena kulemera, ndi gulu lokaniza.
Bwanji
- Khalani okondwa ndi mphindi zochepa za cardio kapena chitani izi mutatha kugwira ntchito ya cardio pamene minofu yanu ili yotentha.
- Kodi machitidwewa akuwonetseredwa, kusunga kayendetsedwe kalikonse kowonjezereka ndikuyendetsa, chifukwa cha nambala yosankhidwa yopitilira.
- Mukhoza kuchita zonse zomwe mumapanga m'magulu a dera, kubwereza nthawi zitatu kapena mutha kuchita masewero olimbitsa thupi a masewera olimbitsa thupi musanayambe kusuntha. Ngati mutachita zimenezo, pitirizani masekondi 10-30 pakati pa maselo.
- Chitani izi mobwerezabwereza pafupifupi katatu pa sabata ndi osachepera tsiku lopuma pakati.
Mitengo
Kukaniza nkhuni zamatabwa ndizochita masewera olimbitsa thupi osati ntchito yokha koma thupi lonse.
- Lembani gulu lokaniza pafupi ndi pansi kapena mungathe kumangomaliza kumapeto kwa gululo.
- Imani ndi mbali yanu ya kumanzere kuyang'anizana ndi malo a anaki.
- Gwirani chogwirizira ndi manja onse awiri - Mungafunike kukulunga gulu pamanja lanu kuti muwonjezere mavuto.
- Yambani pamalo amodzi akuyang'anizana ndi malo oyendera, mikono yowongoka.
- Tembenuzani, pendekera pamapazi ndikusambasula manja mmwamba kumbali inayo.
- Bwerani kuti muyambire ndi kubwereza kwa 12-16 kubwereza musanayambe kusinthana mbali.
- Mukhozanso kuyendayenda popanda phokoso ndi pivot. Mukanatha kusuntha kwathunthu ndi miyendo yozikika, yomwe imachokera ku torso.
Pikes za mpira
Ndi ma Pikes a Ball, pali matembenuzidwe osiyana malinga ndi zomwe mukuchita bwino. Muyenera kukhala omasuka kugwiritsa ntchito mpira wa masewera musanayese ntchitoyi.
- Bodza loyang'anizana ndi mpira pansi pa minofu kapena minofu, thupi limathandizidwa pa manja ngati pushup.
- Oyamba - Bwerani maondo ndikuponyera mpira kutsogolo pachifuwa. Yesani kubweza msana wanu ndikugwirizanitsa abs. Tulukani ndi kubwereza.
- Zapamwamba - Sungani miyendo molunjika, mgwirizanitsa abs ndi kukokera mpira mu malo oyendetsa piyendo mpaka zala zapala. Muyenera kukhala pamalo otsika 'V'.
- Bwezerani kwa 12-16 kachiwiri.
Pewani Pamphepete Mwa Msoka
Pogwiritsira ntchito mpira pamene mukupanga mapepala , mumaphatikizapo kusasunthika komwe kungayesetse minofu yanu yonse.
Ichi ndicho kupita patsogolo kwambiri kotero onetsetsani kuti mumakhala bwino kugwiritsa ntchito mpira wa masewera olimbitsa thupi.
- Lowani pamalo apulumu ndi miyendo yapafupi yopuma pa mpira.
- Kuti mukhale wovuta kwambiri, ikani mpira pansi pa zala zanu. Kuti mukhale ophweka, ikani mpira pamaso anu.
- Ikani manja pambali paphewa pansi.
- Gwiritsani ntchito mankhwalawa kuti mugwire thupi lanu molunjika kuchokera kumutu mpaka kumutu ndikukweza phazi lamanja kuchokera pa mpira masentimita angapo.
- Gwiritsani masekondi angapo ndi kuchepetsa.
- Bwerezani kumanzere kumanzere, kutsinthana mapazi kwa 8-16 kubwerera kumbali iliyonse.
Ski Abs
Ski abs imagwiritsa ntchito mwambo wachikhalidwe ndikusandutsa thupi lochita masewera olimbitsa thupi ndi chinthu cha cardio.
Mfungulo apa ndi kudumpha mapazi mufupi ndi manja anu momwe mungathere.
- Lowani pamalo apulumu ndi manja pansi pa mapewa, kubwerera mmbuyo, ndi pachimake.
- Kuchokera kumeneko, dumphira kumbuyo ndi kumanzere, ndikufika mu squat ndi mapazi anu kumbuyo kwa dzanja lanu lamanzere.
- Dumphirani kumalo otsetsereka ndikudumpha kumanja, kusinthana mbali 12-16.
Mapulogalamu a Kettlebell
Mpukutu wa Kettlebell uwu umaphatikizapo kugwiritsa ntchito kettlebell, koma ukhoza kugwiritsira ntchito phokoso lopanda phokoso kapena kulemera konse.
Kusunthika uku ndikutanthauza kugwira ntchito zolimbitsa thupi komanso zovuta zina.
- Gwiritsani kulemera kapena kettlebell mu dzanja lamanja.
- Tembenuzira zala za kumanja ndi kumanzere kumanzere, pafupi ngati mukuimirira pazenera.
- Tenga mkono wakumanzere molunjika ndikudalira kumanja, ukugudubuza bondo lakumanja pamene umachepetsa kulemera kwake pansi.
- Muyenera kupita kumbali popanda kumangirira kumbuyo.
- Yang'anani mmwamba kumanja lanu lamanzere kuti mukhale ndi vuto lalikulu.
- Yambani kutsogolo ku malo oyambira ndikubwezeretsanso maulendo 12-16 kumbali iliyonse.
Nkhondo Yopachika Yopsa
Kusunthika uku ndikwanira kwa zobisika, minofu kumbali zonse za m'chiuno mwanu.
Chinsinsi cha kusunthira uku ndikutembenuzira msana wanu molunjika ndipo zimangobwereranso momwe mungathere.
- Khala ndi miyendo yong'onongeka, kubwereranso molunjika, mikono ikulunjika patsogolo pomwe patsogolo pako.
- Khalani pamalo pomwe mumamva mgwirizano wanu, koma peŵani kugwedeza kapena kusokoneza kumbuyo kwanu.
- Gwiritsani ntchito mkombero ndi kusinja mkono wakumanja pansi ndi kumbuyo kwanu mukuyenda mozungulira, kudalira mutu kumbuyo masentimita angapo.
- Khalani mmbuyo mobwerezabwereza ndi kubwereza kumbali inayo.
- Yambani mazere 12-16 kumbali iliyonse.
Med Ball Ball Knee Drops
Ndi mawonekedwe a mawondo a mawondo, kugwira mpira wa mankhwala pakati pa mawondo kumaphatikizapo mwamphamvu ku ntchitoyi, kumakakamiza cholinga chogwira ntchito mwakhama kuti muteteze msana wanu.
Ngati mwakhala watsopano, musayambe kulemera kapena mpira wowala kwambiri.
- Ugone pansi ndi mawondo atakumbidwa pamwamba pa chifuwa.
- Ikani mpira pakati pa mawondo ndi kutambasula mikono yanu kumbali ngati ndege, mitengo ya kanjedza ikuyang'ana mmwamba.
- Gwiritsani ntchito mgwirizano wa abs ndi kusinthasintha mchiuno kumanja, kubweretsa mawondo pansi.
- Pewani mapewa anu pansi ndikukhala momwe mungathere.
- Musagwire pansi, koma gwiritsani ntchito abs kuti mubweretse mabondo kuti muyambe.
- Pumulani ndiyeno yesetsani ntchitoyi kumbali inayo.
- Bwezerani kwa 12-16 kachiwiri.
Mbali Yopamba Ndi Mapiko Amanyamula
Mbali ya mbali iyi imakhala yolimba kwambiri pamene muwonjezera kuwonjezera mwendo. Chofunika chanu chiyenera kugwira ntchito nthawi yambiri kuti thupi lanu likhale lolimba.
Pakhoza kukhala zovuta zambiri pa dzanja ndi phazi pa ichi, kotero mukhoza kuyendetsa pamphumi kapena kugwiritsa ntchito thaulo lopangidwa kuti muthandizidwe.
- Yambani mu thabwa lamanzere, mukuyendetsa dzanja lamanzere ndi kunja kwa phazi lamanzere.
- Kuti mukhale wosavuta, sungani mapazi anu. Kuti mukhale wovuta kwambiri, yesani mapazi.
- Kwezani mkono wina molunjika ndikugwira malo amenewo.
- Kwezani ndi kutsitsa phazi lamanja ndi masentimita angapo
- Yambani 8-16 kachiwiri ndikusintha mbali.