Izi zakhala zikuyenda bwino kwambiri popita nthawi yopuma ndikuwotcha mafuta owonjezereka kuti athetse kuuma kwa msinkhu wolemera . Ntchitoyi imaphatikizapo kuchita masewera okwana 4 kapena maselo a anaerobic kwa mphindi makumi asanu, ndikutsatira mphindi makumi asanu ndi ziwiri za mpumulo, kubwereza nthawi ziwiri. Ntchitoyi imapindula kwambiri kuti izi zitheke bwino ndi maphunziro apamwamba. Sankhani imodzi yokha yochita masewera olimbitsa thupi kapena yodzaza zonse zinayi kuti mupange mphindi zovuta zokwana 35.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Gawo kapena nsanja
Bwanji
- Malizitsani machitidwe omwe mwasankha, muzichita masekondi 40, mutapumula masekondi 20 pakati pa zochitika zonse
- Gwiritsani ntchito mwakhama momwe mungathere pachithunzi chilichonse, pogwiritsa ntchito Mzere 9-10 pazomwe mukuganiza kuti mukuchita
- Bwerezani kawiri kwa mphindi zisanu ndi zitatu
- Lembani 1 kapena Zida zonse, kupumula kwa mphindi imodzi pakati pa maselo
- Onetsetsani mphamvu yanu yonse yopuma ndikupewanso ngati mpweya wanu ukukwera kwambiri.
- Sinthani ngati mukufunikira kuchita masewero olimbitsa thupi komanso kupewa zochitika zomwe zimapweteka kapena zovuta
Dera 1 - Kutuluka Kwambiri
Pita patsogolo momwe iwe ungathere ndi miyendo yonse palimodzi, kugwera ndi mawondo mofewa. Dumphirani kuti mutembenukire ndikuyendetsa dera linalake mosiyana.
Bwezerani, kudumpha kutsogolo, kudumphira kutembenuka ndikudumphira patsogolo kwa masekondi 40.
Mbali Imapatulira Kumbali Yotsutsana
Bweretsani bondo lakumanzere kumbali ndikuyang'ana kumbali. Ikani phazi lamanja ndikugwera kumbali ndi kumanzere kumbuyo, ndikufulumira momwe mungathe kwa masekondi 40.
Chitani izi pambali ina pa dera yachiwiri.
Kuchokera Kumbali Kudumpha Lunge
Tengani mwendo wakumanja kumbali ndikugwadira bondo lakumanzere ndikulowa mumtunda wa othamanga, ndikuyenda mozama momwe mungathere ndikugwira dzanja pansi. Mwamsanga pitani miyendo mlengalenga kuti musunthire kumtunda kupita kumbali ina.
Bwerezani kwa masekondi 40, kenaka mupumule kwa masekondi 20.
Mabomba
Sungani ndi kuyika manja anu pansi pamapazi anu. Mu gulu lophulika, jumphirani kumbuyo mmbuyo mu malo okwera-mmwamba, jumphani mapazi mmbuyo pakati pa manja ndi kuyima. Onjezerani kulumpha kumapeto kwa mphamvu zambiri, ngati mukufuna. Bwerezani kwa masekondi 40 ndikupumula masekondi 20.
Chitani masewera olimbitsa thupi kwa mphindi makumi asanu ndi limodzi, kupumula masekondi 20 pakati. Bwerezani kawiri kwa mphindi zisanu ndi zitatu.
Kupuma kwa masekondi 30-60
Dera lachiwiri - Masewera othamanga
Pita kudzanja lamanja, pita pansi pa phazi lamanja. Kenaka tengani kulumpha kwina kumanzere, kumalumpha momwe mungathere ndikukhala pansi m'malo modumphira mmwamba.
Bwerezani kwa masekondi 40, kenaka mupumule kwa masekondi 20.
Khalani ndi Kuyima
Imani kutsogolo kwa sitepe kapena nsanja ndikukhala pansi, ndikuyika manja anu pafupi ndi m'chiuno. Onetsetsani pamene mukutsitsa miyendo patsogolo panu. Bweretsani miyendo mmbuyo ndikuyimirira, pogwiritsa ntchito manja anu kuti akuthandizeni ngati mukufunikira. Onjezerani mwamphamvu pakugwira manja kutali ndi / kapena kuwonjezera kulumpha kumapeto kwa kayendedwe.
Bwerezani kwa masekondi 40 ndikupumula masekondi 20.
Zopupa zazing'ono
Imani patsogolo pa sitepe kapena yaying'ono. Gwirani kumanzere kumanzere kumapazi, mwamsanga musunthire mapazi m'mlengalenga ndikuponya phazi ndizabwino.
Mphindi makumi asanu ndi awiri msanga ndikupumula masekondi makumi awiri.
Wapamwamba Knee Jogs
Jog m'malo, kubweretsa mawondo mmwamba momwe mungathere, kupirira-mlingo nthawi iliyonse, ngati mungathe. Lembani pamapazi anu ndipo muwongole mawondo kuti mutenge zotsatira. Bwerezani kwa masekondi 40, mupumule kwa masekondi 20.
Chitani masewera olimbitsa thupi kwa mphindi makumi asanu ndi limodzi, kupumula masekondi 20 pakati. Bwerezani kawiri kwa mphindi zisanu ndi zitatu.
Kupuma kwa masekondi 30-60
Puddlejumpers
Yambani ndi mapazi pamodzi ndipo muthamangitse phazi lamanja ndipo mutenge mbali yaikulu kumanzere pamene mutambasula manja. Tsopano chotsani phazi lakumanzere kuti mulowerere ku mbali yina. Khalani pansi pansi ndipo pangani mapazi anu mokwanira momwe mungathere kukweza chiwerengero cha mtima.
Bwerezani kwa masekondi 40 ndikupumula masekondi 20.
Kudumpha kwa Squat
Imani ndi phazi lachiuno mbali ndi kuika pansi pamtunda momwe mungathere, mutenge m'chiuno kumbuyo kwanu. Pogwiritsa ntchito mphamvu m'miyendo ndi m'chiuno, dumphirani mokweza momwe mungathere, mutenge mikono. Landani ndi ziwalo zofewa ndipo minofu yanu ikhale ndi mphamvu.
Bwerezani kwa masekondi 40 ndikupumula masekondi 20.
Plyo Lunge
Yambani pamalo apamwamba, phazi lakumbuyo, kutsala kumbuyo kumbuyo, mawondo onse pamapanga 90. Dumphirani ndikusuntha miyendo mumlengalenga, ndikukwera m'mphepete mwa kumbuyo kwa kumbuyo, kumbuyo kwa msana.
Bwerezani kwa masekondi 40 ndikupumula masekondi 20.
Ski Abs
Yambani mu malo othamanga ndi kulumphira mapazi mpaka kumbali ya kumanzere, kugwada ndi mawondo akuyendo ndi mapazi kumbuyo kwa dzanja lamanzere. Gwetsani mapazi kumbuyo ndiyeno muthamangire mapazi kumanja, mutsike ndi mawondo atakulungama ndi mapazi kumbuyo kwa dzanja lamanja. Pitirizani kudumphira mkati ndi kunja kwa masekondi 40.
Chitani masewera olimbitsa thupi kwa mphindi makumi asanu ndi limodzi, kupumula masekondi 20 pakati. Bwerezani kawiri kwa mphindi zisanu ndi zitatu.
Kupuma kwa masekondi 30-60
Mipukutu ya Mzere
Ikani kulemera pansi ngati chizindikiro ndi squat kumanja kwake, ndikubweretsa chopondapo pansi. Yambani ndi mapazi onse awiri, mutsike pansi ndi phazi lamanzere pafupi ndi kulemera kwake.
Bwerezani kwa masekondi 40, mupumule kwa masekondi 20.
Kukula kwa Mapiri
Mu malo amodzi, pembedzani maondo ndi kutuluka mwamsanga momwe mungathere, kusinthana mbali. Gwirani zala zazing'ono pansi kuti muthamanga kapena kuziika mlengalenga.
Bwerezani kwa masekondi 40 ndikupumula masekondi 20.
Aphungu a Ice
Yambani pamalo amodzi ndi kulumphira mumlengalenga, kuyendetsa mkono wakanja mozungulira ndikupunthira pamene mukuyenda. Ikani mlengalenga kachiwiri, nthawi ino ikudutsa pansi ndi mkono wakumanzere.
Pitirizani kusinthana mbali pamasekondi 40, kupumula kwa masekondi makumi awiri.
Lunge Jumps
Mu malo amtunda, gwadani maondo ndikulowa mumtunda, mutsike pansi momwe mungathere. Tuluka m'mwamba mwakuya momwe mungathere, kuika manja anu m'chiuno kapena kuwatenga mmwamba mwamphamvu kwambiri. Dziko mofewa pa mipira ya mapazi anu ndikuchepetsanso kumalo anu.
Pitirizani kwa masekondi 20, musinthe mbali kwa masekondi 20 ndikupumula masekondi 20.