Kaya muli panjira , panyumba kapena mwamsanga, kuphunzitsa mwamphamvu kwathunthu kwa thupi kumatha nthawi iliyonse, kulikonse.
Mudzagwira ntchito m'magulu anu onse a minofu kuphatikizapo chifuwa, mapewa, mikono, abambo ndi thupi lapansi ndi mfundo zambiri zowonjezera kapena kusintha mphamvu ya ntchito iliyonse. Pangani masewerowa awiri kapena atatu osagwira ntchito pa sabata, onetsetsani kuti mutenthedwa ndi mphindi zisanu kapena khumi ndi ziwiri ndikuwonetseratu ntchito yanu.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina. Sinthani machitidwe monga momwe mukufunira kuti mugwirizane ndi msinkhu wanu ndi zolinga zanu.
Zida Zofunikira
Mpando, bedi, kapena benchi.
Kulimbikitsidwa kugwira ntchito
Dongosolo la Dera - Chitani masewera olimbitsa thupi kwa masekondi 30-60, mmodzi pambuyo pa wina ndi kupuma pang'ono pakati pa zochitika. Bwerezaninso maulendo atatu, malingana ndi nthawi yanu, msinkhu wanu ndi zolinga.
Kuyenda Pushup
Bwanji
Yambani mu malo osungira ndi dzanja lamanzere pa chizindikiro cha mtundu wina (pepala, sock, paka, etc.). Pazakumwa (zovuta) kapena mawondo, chitani pushup ndipo, pamene mukukakamizika, yendani manja kumanzere mpaka dzanja lamanja liri pa chizindikiro. Pitirizani kusuntha, kusuntha kuyenda manja kumbali.
Kusintha / Kuyika / Nthawi
Masekondi 30-60
Sintha Mphamvu
Kodi phokoso pa mawondo anu, yendetsani pushup kuzungulira dziko ngati ola.
Okhazikika, Ochepa
Bwanji
Yambani ndi miyendo yophimba-mbali pang'onopang'ono ndipo gwiritsani manja anu molunjika pamwamba. Bwerani mawondo ndikuchepetsani mu squat, mutsika pansi momwe mungathere pamene mukugwedeza manja. Bwerezani, kusunthira mofulumira momwe mungathere ndi kupita pansi momwe mungathere.
Kusintha / Kuyika / Nthawi
Masekondi 30-60
Sintha Mphamvu
Kwezani kumapazi anu kapena kudumpha pamene mukuyimirira.
Padziko lonse Lunge / Maselo
Bwanji
Pita patsogolo ndi phazi lakumanzere ndikukwera kumtunda, kusunga bondo lakumbuyo kuseri kwa chala. Ikani chidendene kuti mupite mmbuyo ndipo mwamsanga pitani kumanzere ndi kupita ku squat. Bwererani kumbuyo kuti muyambe ndikutenga mwendo wakumanzere kubwerera kumbuyo, ndikugwiranso bondo kutsogolo kumbuyo kwa chala. Bweretsani mwendo wakumanzere kuti muyambe ndi kubwereza kuti mutsegule musanayambe kusintha.
Kusintha / Kuyika / Nthawi
Masekondi 30-60 kumbali iliyonse
Onjezerani mwamphamvu
Onjezerani kulumphira ku lunge, masewera kapena masewero atatu.
Amadzikongoletsera Pamwamba Ndi Miyendo Yabwino
Bwanji
Lembani ndi manja kumbuyo, osagwira ntchito. Tengani mwendo wakumanzere kunja, kumanzere pansi ndi kuguguda bondo lakumanja mu squat. Yambani mwendo wamanja pamene mukukweza mwendo wakumanzere ndi masentimita angapo pansi. Sungani mchiuno, bondo, ndi phazi molumikizana ndikuyang'ana kutsogolo kwa chipinda.
Kusintha / Kuyika / Nthawi
Masekondi 30-60 kumbali iliyonse
Sintha Mphamvu
Sungani mwendo wanu, sungani mwendo wanu nthawi zonse.
Triceps Dips
Bwanji
Khalani pa mpando kapena benchi ndi kusinjika mmanja mwanu, kusunthira kutsogolo kutsogolo kwa phazi ndi miyendo yokhotakhota (yosavuta) kapena yolunjika. Gwiritsani zitsulozo ndikuchepetsera, kusunga mapewa, mpaka mphutsi ziri pa madigiri 90. Pewani mmbuyo, kusunga chiuno chanu pafupi ndi mpando nthawi yonse.
Kusintha / Kuyika / Nthawi
Masekondi 30-60 kumbali iliyonse
Onjezerani mwamphamvu
Yambani miyendo, yongani miyendo yanu pampando wina.
Zotsatira Zobwerera
Bwanji
Lembani pansi pamtambo ndikuyika manja kumbuyo. Gwiritsani ntchito mgwirizanowo ndi kuwasunga nawo nthawi yonseyi. Finyani kumbuyo kukweza chifuwa masentimita angapo kuchokera pansi. Lowani ndi kubwereza.
Kusintha / Kuyika / Nthawi
Masekondi 30-60
Sintha Mphamvu
Kwezani manja ndi miyendo yonse panthawi yomweyo.
Mapulani a Pyramid
Bwanji
Yambani mu malo apulumu pamadzulo. Gwiritsani ntchito mchiuno kumapeto kwa denga ndikukhala kumbuyo (monga kutsogolo kwa 'v') ndipo pang'onopang'ono chitanizitseni zidendene pansi. Gwirani mwachidule, bwerani ku plank yanu ndikukankhira m'manja. Gwirani (kumbuyo molunjika) kwa owerengeka owerengeka ndikukankhira kumbuyo kwa galu wotsitsa, kutambasula zidendene pansi ndi chifuwa mosamala m'manja. Bwerani mu plank yanu, mutsika pansi mpaka kumapiri ndi kubwereza mndandanda wonsewo.
Kusintha / Kuyika / Nthawi
Masekondi 30-60
Sintha Mphamvu
Kusuntha pa mawondo kuti ukhale kosavuta.
Denga Ndi Mapiko Akugwa
Bwanji
Yambani mu malo apulumu, pa manja ndi zala. Kwezani phazi lakumanzere pansi ndikuweramitsa bondo, ndikulowetsa kuchifuwa. Loloka phazi lamanzere pamwamba pa mwendo wakumanja, gwirani mwachidule, kenako bweretsani bondo kumanzere. Bweretsani phazi lakumanzere kumalo anu onse ndi kubwereza kumbali inayo.
Kusintha / Kuyika / Nthawi
Masekondi 30-60
Sintha Mphamvu
Kodi kusuntha pa mawondo kuti musinthe.