Zotsatirazi ndi zosavuta kuchita kuti athe kutambasula ndi kulimbikitsa kumbuyo ndi kusakanikirana kwamphamvu komanso kolimba komanso zinthu zina za yoga. Muzichita masewera olimbitsa thupi nthawi zonse monga momwe mumakondera, kusinthira nthawi iliyonse yomwe mukufunikira kuti mugwirizane ndi msinkhu wanu ndi zolinga zanu.
Kusamala
Ngati muli ndi vuto lakumbuyo, onani dokotala musanayese zochitikazi.
Zida
Mpira wa masewera olimbitsa thupi ndi mpira wa mankhwala
Bwanji
- Yambani ndi pafupi mphindi zisanu zotentha za cardio
- Yesetsani kuchita masewero olimbitsa thupi, wina pambuyo pa mzake
- Lembani dera limodzi kuti mupange zochepa kapena muzichita masewerawa 2-3 nthawi yopuma
1 - Maulendo a Sun
Bwanji
Yambani mu malo oima ndi kutulutsa pamene mukutsuka mikono ndi pamwamba. Exhale ndikugwiritsira ntchito abs monga momwe mumachokera m'chiuno ndipo mutsike kumaso, ndi manja kapena pansi. Bwerani maondo ngati mukufuna. Lembani ndi kubweranso mpaka kumbuyo kuli kosalala ndi kutuluka mumphuno. Lembani ndi kubwereranso mmwamba, mutambasula manja mpaka pamitengo itakhudze.
Kusintha / Kuyika / Nthawi
Bweretsani maulendo 4 mpaka 8.
2 - Mapulogalamu a mpira
Bwanji
Ikani manja anu pa mpira, mofanana ndi wina ndi mzake. Ponyani mkaka wanu m'mimba mwa msana wanu ndi kumangiriza miyendo yanu, pang'onopang'ono mupitirire mpaka chifuwa chanu chikukhudza mpirawo. Pangani mawonekedwe, pang'onopang'ono mutenge thupi lanu pogwiritsa ntchito manja anu ndi mimba. Musagwe pamene mukupitirira.
Kusintha / Kuyika / Nthawi
Bwerezani mobwereza 12.
3 - Mphindi Imayima
Bwanji
Lowani mu squat ndi manja pa ntchafu, kubwereranso kumbuyo. Sungani chinthucho mkati ndi kumbuyo kumbuyo kwa denga. Lembani pansi ndi kubwereza nthawi 15.
Kusintha / Kuyika / Nthawi
Bwerezani mobwerezabwereza 15.
4 - Kusintha kwa Mpira pa mpira
Bwanji
Lembani ndi mpira pansi pa mapewa ndikuchepetseni mmbuyo ndikugwiritsira ntchito mankhwala osokoneza bongo pamwamba pa chifuwa. Gwiritsani thupi lanu molunjika kuchokera m'chiuno mpaka kumawondo. Kulimbitsa glutes ndi abs, pang'onopang'ono kupotoza thupi lanu kumanzere, kumasula med ball parallel pansi, kenako kumbuyo, kubwereza kumbali inayo.
Kusintha / Kuyika / Nthawi
Bwerezani mobwerezabwereza 12 kumbali iliyonse.
5 - Kutsekeseka Kumapangika Pamaso
Bwanji
Lembani pamalo otsika pa mpira ndi m'chiuno, mutu wothandizidwa ndi mutu ndikumverera kutambasula mu abs. Popanda kugubuduza mpira, finyani mchuuno mmwamba ndi kubwereza .
Kusintha / Kuyika / Nthawi
Bwerezani mobwerezabwereza 15.
6 - Kuphwanya pa mpira
Bwanji
Lembani pa mpira ndikuyika manja kumbuyo kwa mutu. Kwezani mapewa pambali pa mpira pamene mukuphwanyidwa, pofera apo.
Kusintha / Kuyika / Nthawi
Bwerezani mobwerezabwereza 15.
7 - Bridge
Bwanji
Bodza lamaso ndi mawondo akugunda ndi manja kumbali zanu. Pang'onopang'ono, musagwiritse msana wanu pamatumbo, vertebra imodzi pokhapokha mutakhala pa mlatho, thupi molunjika kuchokera kumadzulo kupita kumutu. Kokani mmwamba momwe mungathere, kupanikizira kumbuyo, kenako kuchepetseni pansi pang'onopang'ono kusagwedezera msana pamtambo.
Kusintha / Kuyika / Nthawi
Bwerezani mobwereza 12.
8 - Akupita ku chifuwa
Bwanji
Ponyani mawondo mchifuwa ndi manja kumbuyo kwa mawondo. Yesani kusunga mchira pansi kuti mutseke kumbuyo.
Kusintha / Kuyika / Nthawi
Gwirani kutambasula kwa masekondi 15-30.
9 - Katundu Wosakanikirana ndi Mpira wa Med
Bwanji
Bweretsani maondo anu ndi kuwameta mpaka madigiri 90, akuwala mofanana ndi pansi ndi mikono kumbali. Gwirani mpira wa mankhwala pakati pa mawondo (mwakufuna). Gwiritsani ntchito mgwirizano ndi kutembenuza mutu kuti muchepetse miyendo kumanja, kuwaponya pansi. Bweretsani maondo anu pakati ndikukwera kumanzere.
Kusintha / Kuyika / Nthawi
Bwerezani mobwerezabwereza 10 kumbali iliyonse.
10
Bwanji
Pamene mukugona pamsana, gwirani mwendo wamanja ndikuyika phazi lamanja kumbuyo. Pang'onopang'ono tembenuzira kumanzere ndikugwira dzanja lamanja pansi, dzanja lamanzere ndikukakamiza pang'onopang'ono. Pumulani kutsegula ndikukumva m'munsi ndi kumapeto kwanu.
Kusintha / Kuyika / Nthawi
Gwiritsani masekondi 15-30 ndi kubwereza kumbali inayo.
11 - Cobra ndi Leg Lift
Bwanji
Pa malo ovuta, ikani manja pafupi ndi chifuwa ndi kufinya pansi kumbuyo kuti muthamangitse chifuwacho pansi. Sungani mapewa a paphewa. Kwezani mwendo wakumanja kuchokera pansi ndikugwiritsira masekondi awiri, pansi ndi kubwereza pamlendo wina.
Kusintha / Kuyika / Nthawi
15 imabwerera kumbali iliyonse.
12 - Kutaya kwa Ana
Bwanji
Kuchokera pa zochitika zam'mbuyomu, bwerera mmbuyo pamabondo ndikukhalanso pazitsulo pamene mutambasula manja patsogolo panu, pamutu pamakhala pansi. Kupuma ndi kupumula minofu ya kumbuyo.
Kusintha / Kuyika / Nthawi
Gwirani masekondi 15-30 kapena malinga ngati mumakonda.