Ndi njira zingati zomwe mungagwiritsire ntchito masewera? Kutembenuka, kuposa momwe inu mungaganizire. Masewerawa ndi abwino kwambiri pamphuno, m'chiuno, pa ntchafu, ndi kwa ana a ng'ombe koma akhoza kutengeka nthawi, makamaka ngati mukufuna kuwonjezera pang'ono. Chithunzichi chajambulachi chimasonyeza kuti pali zosiyana zingati zomwe zimakhala zosavuta (mpando kapena othandizira). Mukamapanga thupi lotsika, yesani mitundu yambiri ya masewera nthawi zonse kuti muthe kutsutsa malingaliro anu ndi thupi lanu.
1 - Mtsogoleri Wachikulu
Mpando wachifumu ndi njira yabwino yophunzirira mawonekedwe abwino pomwe muli ndi chithandizo. Mpando umakukakamiza kuti ugulire mawondo kumbuyo kwa zala zakutsogolo.
Mpando wachifumu ndi njira yabwino yophunzirira mawonekedwe abwino pomwe muli ndi chithandizo. Mpando umakukakamiza kuti ugwiritse mawondo kumbuyo kwa zala zanu ndipo nthawi zonse zimakhalapo ngati mutayika bwino ndipo muyenera kukhala pansi. Izi ndi zosankha zabwino kwa oyamba kumene koma mungathe kuzipangitsa kuti zikhale zovuta kwambiri pakugwedezeka mpaka mutakhala pamwamba pa mpando.
2 - Mankhwala a Mpira
Pitani kuphunzitsidwa kwa 10-Minute Strength Training Workout ndi kuyang'ana pansi kuti muwone masewerawa.
3 - Floor Squat
Squat pansi ndi mpira kapena mpando ndi chisankho china chabwino kwa oyamba kumene akufuna kuchita mawonekedwe awo popanda kuwonjezereka kwa miyeso.
Ntchito Yoyamba Yamphamvuyi imapereka mwatsatanetsatane za ntchitoyi.
4 - Anathandizidwa ndi Squats
Mbalameyi imakulolani kuti mukhale ndi mawonekedwe abwino pamene mumakhala pansi, osadandaula za kugwa. Onetsetsani kuti thaulo kapena ulusi ndi otetezeka kwambiri. :-)
5 - Mbalame ya mpira
Ball Squat ndi yabwino kwambiri ngati ndinu oyamba, muli ndi vuto lakumbuyo kapena mukufuna kuyesa chinthu chatsopano. Mpirawo umapereka chithandizo pa msana wanu kuti mukhoze kusewera pang'ono. Onetsetsani kuti muyende mapazi kuti mabondo akhale pansi kumapazi.
6 - Tiptoe Squat
Mbalame yothamanga ndi yovuta kuposa momwe ikuwonekera! Mwa kukhala pamapeto anu ndi kusunga manja pansi, mumamva izi mumagulu anu. Ichi ndi masewero olimbitsa thupi pamene mulibe zipangizo zilizonse.
Onani zochitikazi mu Travel Workout
7 - Sewu ndi mbali yotsatira
Ntchitoyi imaphatikizapo squat ndi phazi loyendetsa pang'onopang'ono pamene imagwiritsa ntchito chubu, yomwe imawombera khola lakunja pamene iwe umatulukira kumbali. Mukhozanso kusungunula mkati mwa chubu pang'onopang'ono kuti muwonjezere mphamvu.
8 - Ball Squat ndi Medicine Ball
Mwa kuphatikiza squat ndi ntchafu yamkati mkati, mumagwiritsa ntchito minofu iliyonse m'munsi kuti mukhale zovuta.
9 - Squat ndi One Dumbbell
Kulemera kwake ndi njira imodzi yowonjezerapo mphamvu yowonjezera ndi yosavuta kusiyana ndi kulemera kwawiri (onani Squat ndi Dumbbells) kapena kugwiritsa ntchito machubu. Onetsetsani kuti mukusungiramo zolowera ndi kumbuyo pomwe mukugwera pansi m'malo mozungulira.
10 - Shamti ndi Dumbbells
Kuwonjezera zong'onoting'ono ndi njira imodzi yokha yowonjezerapo mwamphamvu ndikusunthira ndipo ikhoza kukhala yosavuta kusiyana ndi masewera a barbell, malingana ndi kulemera kumene mukugwiritsa ntchito. Kuwagwira pamwamba pa mapewa kumatsutsanso mikono, koma mutha kuwagwirizananso.
11 - Barbell Squat
The barbells squat ndizochita masewera olimbitsa thupi, kukulolani kuti mugwiritse ntchito zolemetsa zowononga kuti muyese miyendo. Onetsetsani kuti muzigwiritsa ntchito kulemera kumene mungathe kusamala kapena kugwiritsa ntchito spotter kapena Smith Machine ngati mukulemera kwambiri.
12 - Sungani Zogwira Pazenga
Plie squats iyi imangowonongeka ndi ntchafu zamkati, zimaphatikizaponso ng'ombe kuti zikhale zovuta zambiri. Mwa kukhala ndi zala zakumwa zazing'ono, mumamva izi mu thupi lanu lonse.
13 - Plie Squat
Pogwiritsa ntchito miyendo yonse ndi zala zazing'ono, mumatentha kwambiri m'matumbo. Onetsetsani maondo anu kuti azigwirizana ndi zala zazing'ono kuti muteteze mawondo ndikupitilira kudendeneza. Kitty sanaphatikizidwe.
14 - Plie Squat ndi Barbell
Plie squat ndi mtundu wina wa masewera omwe mumakhala nawo miyendo ndizitole kuti muwotchere m'mimba. Mukhoza kugwiritsira kabuloni yolemera kwambiri pamapewa chifukwa cha kuwonjezera. Onetsetsani kuti maondo anu agwirizane ndi zala zakutsogolo.
Pitani ku chidziwitso ichi chomwe chimaphatikizapo machitidwe abwino kwa thupi la pansi kuti mudziwe zambiri komanso mfundo zina zothandiza momwe mungagwiritsire ntchito pansi.
15 - Mbalame imodzi ya mpira
Ili ndilo liwu lapamwamba kwambiri la mpira wothamanga ndipo limafuna kuchuluka kwa kuchuluka kwake. Pogwira ntchito pa mwendo umodzi, mumatsutsa mwendo wogwira ntchito komanso maziko.
Pitani ku Quick Thumb Body Bodyout Workout kuti muwone malangizo a ntchitoyi komanso momwe mungagwiritsire ntchito thupi lonse lathunthu.
16 - Njira Yoyendetsa Katundu Pamodzi
Mbalame yapambaliyi ili pafupi mphamvu ya quad ndipo imafuna mawonekedwe angwiro kuti muteteze mawondo anu. Onetsetsani kuti mumagwadira chala kumbuyo kwa mwendo.
Pitani ku ntchito yanga ya Hips, Butt & Thigh kuti mudziwe zambiri ndi momwe mungagwiritsire ntchito masewerawa mu thupi lochepa.
17 - Thupi Limodzi Linapangidwira Pamwamba ndi Leg Lift
Izi ndizochita masewero olimbikitsa magulu ambirimbiri a minofu popanda zipangizo. Muzochita izi, mumapanga jekeseni imodzi yokhala ndi miyendo miyendo yonse ikugwira ntchito. Chifukwa chakuti wagwedezeka, abs ndi mmbuyo wanu zidzathandizanso kuti muthandizike. Onetsetsani kusunga malo ake m'chiuno.
Pitani ku Ntchito Yanga Yopanda Mapulogalamu kuti muwone zochitika zambiri zomwe mungachite paliponse.