Kaya muli ndifupipafupi pa nthawi kapena mukufuna chinachake chokondweretsa pang'ono pa ntchito yanu, maphunziro a dera ndi abwino kwambiri. Ndi maphunziro oterewa, mukhoza kugwirizanitsa maphunziro onse a cardio ndi mphamvu panthawi yomweyo.
Izi zimakulolani kuti muzigwira ntchito pazinthu zambiri zolimbitsa thupi kusiyana ndi kukhala ndi ntchito zosiyana, njira yabwino yowonjezerapo masewera olimbitsa thupi ngati muli ndi nthawi yambiri yogwira ntchito.
Pogwiritsa ntchito mitunduyi, mumachokera ku zochitika zina kupita kumalo osapumula. Chifukwa chakuti mukuthawa zinthu zina, ntchitoyi imayenda mofulumira komanso mofulumira.
Pali njira zingapo zophunzitsira dera. Ntchito zina zimangoganizira za cardio, ena okha ndi mphamvu ndi ena onse awiri. Pulogalamuyi, mutha kugwiritsa ntchito mphamvu zolimbitsa thupi ndi masewera olimbitsa thupi.
Chinsinsi cha ntchitoyi ndikugwira ntchito mwakhama monga momwe mungathere kapena nthawi. Izi zikutanthauza mphamvu zolimbitsa thupi, gwiritsani ntchito zolemetsa zolemera kuti rep rep mwisho ikhale yovuta kwambiri.
Chifukwa cha ma cardio, mukufuna kugwira ntchito mwakhama momwe mungathere nthawi. Yesetsani kuchepetsa mtima wanu pakati pa msinkhu wa 6 ndi msinkhu wa 8 kapena 9 pazomwe mukuganiza kuti mukuchita.
Kusamala
Onani dokotala wanu ngati muli ndi vuto lililonse la mankhwala kapena kuvulala.
Bwanji
- Kuwotcha ndi ntchito zosachepera 5 za cardio monga kuyendayenda, kuyenda kuzungulira nyumba kapena pansi, masitepe, ndi.
- Ntchitoyi imakhala ndi maulendo awiri, iliyonse ndi 6 yophatikizapo mphamvu ndi zojambula za cardio zomwe mumachita chimodzimodzi.
- Chitani masewero olimbitsa thupi nthawi iliyonse (kapena ngati mungathe kuchita zimenezi) ndipo pitirizani kuchita zotsatirazi. Mutangomaliza masewera onse, izi zimatengedwa ngati dera limodzi.
- Nthawi ndizo zokha - chonde musinthe malinga ndi momwe mukulimbitsira thupi komanso mukuyesera.
- Oyamba: Kutsiriza Dera limodzi kamodzi ndikugwiritsa ntchito zolemera kapena zolemetsa konse ngati mwakhala mwatsopano kuti muzitha kuchita masewera olimbitsa thupi.
- Omangamanga: Yambani zonse maulendo 1-2 nthawi.
- Zapamwamba: Zamaliza maulendo onse 3 kapena kuposa.
Dera 1: MaseĊµera a mpira
Ikani mpira wochita masewera kumbuyo ndi kumbali ya khoma ndi mapazi a chiuno-m'lifupi, osalowetsamo ndi kuwongolera molunjika.
Yendani mapazi anu kuti mutatsamira mpira. Ngati izi zikumverera movutikira, gwirani pa khoma kapena kuchita masewerowa popanda mpira.
Bwerani mawondo anu pansi ndi pansi mpaka maondo ali pa madigiri 90. Ngati muli ndi mavuto a mawondo kapena izi ndi zovuta, khalani otsika kwambiri.
Onetsetsani kuti zidayimilire.
Bwerezerani masekondi 30-60 ndipo mukhale ndi zolemera zoonjezera.
Kudumpha Mbanda
Pochita masewera olimbitsa thupi, mumagwiritsa ntchito chingwe . Ngati mulibe malo amodzi kapena opanda malo, mungangolumphira mmwamba ndi pansi ndikugwedeza manja anu.
Kuti muchite izi, dumphani ndi mapazi onse pamodzi kudumpha masentimita basi kapena pansi. Landani ndi mawondo ofewa ndi mipira ya mapazi.
Bwerezani masekondi 30 mpaka 1 miniti.
Ngati mwatsopano kuti mudumphire chingwe, yesetsani kudumphira 10 mzere ndikuyendetsa malo kuti mupumule. Pitirizani kuchita zimenezi kwa nthawi yaitali, mukuyenda nthawi zonse.
Maungulo
Imani muzigawo zogawidwa, phazi lamanja kutsogolo. Mapazi anu ayenera kukhala pafupi mamita atatu, mokwanira kuti ngati inu mugwadida mawondo onse, bondo lanu lakumbuyo silikanathamangira kwambiri chala.
Kusunga zolemera ngati kuli kofunika, kuweramitsa mawondo onse ndi kutsika pansi kuti mulowemo. Yesetsani kukhala ochepa momwe mungathere kapena mpaka maondo ali pa ang'anga 90.
Bondo lakumbuyo siliyenera kugwira pansi.
Onetsetsani kutsogolo kwa chidendene kuti muimirire ndi kubwereza kwa masekondi 30. Sinthani mbali ndi kubwereza masekondi 30.
Yendani kapena Jog m'malo
Pa cardio yanu yotsatira mutenge kapena muthamangire m'malo. Ngati mukufuna zina zotsika, pitirizani kuyenda. Yesani kuyendetsa manja kuti muwonjezere mwamphamvu kapena kuyenda mofulumira kuzungulira nyumbayo.
Ngati muli ndi vuto, yesetsani kukwera mmalo ndikugwedeza manja. Mphindi 15 iliyonse, sinthirani kuti muthamangire ndi mawondo aatali, kutanthauza kuti mukugwada mpaka muyeso ngati mungathe.
Bwerezani kwa masekondi 30-60.
Zokankhakankha
Lowani mu malo osokoneza. Izi zikhoza kukhala pa mawondo anu kapena zala zanu. Onetsetsani kuti manjawo ali ochulukirapo kusiyana ndi mapewa.
Pambuyo pake kumbuyo ndi pakhomo pakhomo pakhomo. Pitani mozama momwe mungathere kapena mpaka chifuwa chimagwera pansi. Yesani kutsogolera ndi chibwano.
Ngati mukufuna kusintha, yesani pushups.
Bwerezani masekondi 30, mupumule mwachidule ndikuyesera masekondi 30.
Masewera Okhala ndi Maso Oyamba
Imani ndi mapazi pamodzi.
Bweretsani bondo lolondola ndikukweza mwendo kutsogolo kutsogolo (musatseke bondo!).
Lembani pansi pamunsi (mawondo kumbuyo) ndikukankhira ndi mwendo wakumanzere.
Bwerezani (kutsala kumanja, kutsogolo, kutsala kumanzere) kwa mphindi 1-3.
Bweretsani dera ili 1-3 nthawi.
Dera 2 - Squat Ndi Yoponda Press
Imani ndi phazi pambali pambali ndikugwira zolemera pamwamba pa mapewa.
Lembani mawondo, mutumize mchiuno mobwerezabwereza mu squat. Pitani mozama momwe mungathere ndi kupitilira kudendeneza kuti muime.
Pamene inu muyimilira mukulumikiza zolemera mmwamba.
Pewani zitsulo ndikubwezeretsani masekondi 30-60.
Pewani Kumbali
Ikani chinthu chaching'ono pansi kuti mutha kulumpha. Onetsetsani kuti ndi chinthu chomwe sichidzakutsatani - gulu lokaniza limapanga chizindikiro chabwino.
Imani mbali imodzi ya chikhomo ndiyeno mutumphire pamwamba pake ndi mapazi onse pa nthawi yomweyo, mutsike pansi ndi mawondo ofewa.
Pitirizani kudumphira pa gulu kwa masekondi 30. Kupumula ngati mukufuna ndikupitiriza masekondi ena 30.
Ngati izi ziri zovuta kwambiri, yesani kuyendetsa gululo kapena kudumpha ndi phazi limodzi panthawi, zomwe ziri zophweka.
Zimalonda
Khalani pa mpando kapena benchi, manja pafupi ndi m'chiuno ndi kukweza kuti mutsegule mmanja mwanu.
Kuika thupi pafupi kwambiri ndi mpando, kuweramitsa zitsulo ndikuchepetsedwa mu triceps dips. Simuyenera kupita m'munsi mwa madigiri 90. Bwererani kumbuyo ndikubwereza masekondi 60.
Pumula pang'ono ngati mukufunikira. Kuti musinthe, musunge mapazi kwambiri. Kuti muthe mwamphamvu, yendani mapazi.
Kudumpha Mbanda
Tulutsani chingwe chanu chodumpha kapena, ngati mulibe, muyese ngati mukuchita.
Ikani masekondi 30 mpaka 1 miniti
Dulani pa phazi limodzi kwa theka la nthawi ndikusintha miyendo kwa otsalira, kudumpha masentimita basi kapena pansi.
Lunge ndi Biceps Curls
Imani muzigawo zogawidwa ndi mwendo umodzi kutsogolo ndipo winayo kumbuyo. Gwirani zolemera mu dzanja lirilonse ndikuguguda mawondo mumtunda.
Pamene mukulumphira, piritsani zilemetsero kuti mukhale ndi tizilombo tomwe timapanga. Imani, chepetsa miyeso ndi kubwereza masekondi makumi atatu kumbali iliyonse.
Kuyendetsa milatho
Ugone pansi pansi ndi mawondo akugwa, mapazi pafupi ndi glutes.
Yesetsani kulowera pa mlatho, ndikuwombera minofu, kuti thupi lanu likhale lolunjika.
Gwiritsani ntchito malo omwewo ndipo mutenge phazi limodzi masentimita pansi, Lowani ndi kubwereza kumbali inayo. Pitirizani kuguba kwa masekondi 30-60.
Bweretsani dera ili 1-3 nthawi.
Kutsiriza ndi kutambasula .