Chotsani misozi yanu, m'chiuno ndi ntchafu
Ntchito yopangira masewera olimbitsa thupi imapangitsanso kugwedeza, ziuno, ndi ntchafu ndi zovuta zolimbitsa thupi. Mu thupi lochepa lamasewerowa, mumapanga masewera olimbitsa thupi, kusinthana machitidwe awiri omwe amawunikira minofu yomweyo kuti ikhale yogwira ntchito, koma yovuta.
Kusamala
Onani dokotala wanu ngati muli ndi matenda kapena matenda.
Zida
Mitundu yambiri yolemera, kettlebell (mwachangu), gulu loteteza komanso mpira wa masewera olimbitsa thupi
Momwe Mungachitire:
- Wotentha ndi mphindi zochepa za cardio
- Oyambapo: Yambani ndi Ntchito Yoyamba Kumayambiriroyi kapena chitani chimodzi cha ntchito iliyonse pogwiritsa ntchito kulemera kwake.
- Zomangamanga / Zapamwamba: Malizitsani gawo limodzi la zochitika pamasewero onse, wina ndi mzake, ndi kubwereza nthawi 2-3 nthawi zambiri.
Sungani 1: Mbalame Yogwira Ndi Kuzungulira
Imani pamapazi paphewa palimodzi, mutagwira chimphona cholemera kapena kettlebell . Londolirani mawondo ndikuchepetsani mu squat kuti muwongole mawondo. Yesani kukhudza zikhomo zanu m'kati mwa ntchafu zamkati. Mukamaimirira, mutembenuzire kumanja, mutenge kulemera kwake.
Bwerezani, kusinthana mbali kwa 12 kubwereza.
Mphindi Imodzi
Ndili ndi mpira wothandizira kumbuyo, wotsamira pambali ndi kukweza phazi limodzi pansi (sungani chophika kumaso pansi) ndikukwera pansi mu jekeseni kamodzi, masentimita pang'ono pansi.
Gwiritsani chidendene ndi kubwereza mobwerezabwereza 12 ndikusintha miyendo. Gwiritsani zolemera ngati mukufuna.
Bweretsani izi maulendo 2-3 kapena pitirizani kuwonanso.
Zosangalatsa 2: Kufa
Imani pamapazi paphewa padera, mutagwira zolemera zolemera. Kugulira mawondo kumbuyo (kapena molunjika) nsonga kuchokera m'chiuno mwamsanga kumbuyo kumatsika pansi pamtunda, kumakhala wolemera pafupi ndi miyendo.
Finyani kupyolera muzitsulo ndi zinyundo kuti mubwererenso ndikubwezeretsanso kubwereza 16.
Bweretsani Lunge
Imani ndi mapazi limodzi, zolemera mu dzanja. Bwerera mmbuyo pafupi mamita atatu ndi phazi lamanja ndikuweramitsa mawondo kumalowa, kusunga mawondo onse pamapangidwe 90-degree ndi bondo lakumbuyo kuseri kwa chala. Gwiritsani ntchito zidendene kuti mutenge mmwamba, mutenge phazi kumbuyo.
Bwerezani mobwerezabwereza 12 ndipo musinthe mbali.
Bweretsani izi maulendo 2-3 kapena pitirizani kuwonanso.
Superset 3: Plie Squat
Imani ndi miyendo, zala zazing'ono pamakona, zolemera-zolemetsa zolemera pa ntchafu. Kuyika mawondo molumikizana ndi zala zakutsogolo, kumsika mu squat, kuganizira za ntchafu zamkati. Gwirani maondo molumikizana ndi zala.
Bwerezani mobwerezabwereza 16.
Thumba la mkati mkati mwala
Gwiritsani ntchito gulu lozungulira phazi lamanja, imani ndi mbali yolondola ya thupi kufupi ndi nangula. Yendetserani kumanzere, mutsike kumbali. Kuika kulemera kwa mwendo kumanzere, kumangirira mmbuyo ndikubweretsa phazi lamanja kumbali ya thupi, ndikuyang'ana pa ntchafu yamkati.
Bwerezani mobwerezabwereza 16 ndipo musinthe mbali.
Bweretsani izi maulendo 2-3 kapena pitirizani kuwonanso.
Yambani 4: Maselo a Squat ndi Mabungwe
Imani pa gulu lakumenyana ndikugwirizira, kusunga mkangano. Tengani njira yayikulu kupita kumanja, kupanikizika ndi glute pamene chubu imamangiriza. Lowani mu squat, imani ndikuyenda mapazi pamodzi.
Pitirizani kupita kumanja kwa 8-12 reps musanasinthe mbali.
Bent Over Leg Lifts
Ikani manja kumbuyo kumbuyo ndi kutsogolo mpaka kumbuyo kuli kufanana ndi pansi ndi phokoso, osagwedezeka ndi kuika kulemera kwanu pa mwendo wakumanja, kutenga mwendo wakumanzere kumbali, kupuma pala.
Sewu ndi dzanja lamanja panthawi imodzimodziyo kukweza mwendo wakumanzere ndi masentimita angapo kuchokera pansi pamwamba.
Bwerezani mobwereza 12 kumbali iliyonse.
Bweretsani izi maulendo 2-3 kapena pitirizani kuwonanso.
Kuwonongeka: Chiwongolero Pamwamba pa mpira
Lembani mpirawo ndi mutu, khosi ndi mapewa athandizidwa, mawondo akugunda ndi zala zakwezedwa. Gwirani zolemera m'chuuno ndikuchepetsani m'chiuno musanalowe pa mpira.
Finyani glutes kukweza m'chiuno mpaka thupi liri lolunjika.
Lembani pansi ndi kubwereza kwa 16 kubwereza.
Glute Lifts
Pa manja ndi mawondo, khalani wocheperuka pambuyo pa bondo ndikulifalikira. Pogwiritsa ntchito mawondo, tambasulani mwendo molunjika, ndikuwombera.
Lembani pansi ndi kubwereza mobwerezabwereza 16 kumbali iliyonse.
Bweretsani izi maulendo 2-3 kapena pitirizani kuwonanso.