Ntchitoyi yothandizira dera la boot amagwira thupi lanu lonse ndi cardio, thupi la pansi, thupi lapamwamba ndi zochitika zoyambirira. Simungasowe zipangizo zilizonse, zomwe zimapangitsa kuti ntchitoyi ikhale yopambana, malo ochita masewera olimbitsa thupi kapena aliyense amene akufuna ntchito yolimbitsa thupi pogwiritsa ntchito thupi lake.
Kusamala
Onani dokotala wanu ngati muli ndi kuvulala, matenda kapena matenda ena.
Zida Zofunikira
Palibe
Bwanji
- Gwiritsani ntchito masewerawa mu dera lililonse, limodzi pambuyo pake, ndipo mumakhala mwachidule pakati pa zofunikira
- Lembani gawo limodzi la dera lililonse kuti mupange zochepa, kapena pwerezani dera lirilonse kuti mukhale ndi ntchito yowonjezera, yowonjezereka kwambiri
- Sinthani molingana ndi msinkhu wanu wathanzi ndikudutsa zochitika zilizonse zomwe zimapweteka kapena zovuta
- Sipani madzi panthawi yopuma. Mukatopa, yendani m'malo (musasiye kusunthira)
- Yang'anani mwamphamvu - RPE yanu iyenera kukhala pakati pa 5-9.
1 - Dera 1: Kutentha - Mbali Yolumikizana ndi Zida Zom'mwera
Mitambo ya mphepo
Imani ndi miyendo, mikono yowongoka kumbali ndi kumbali pansi. Lembani bondo lakumanja kumbali yambiri ndipo mubweretse dzanja lamanzere kumapazi. Bwerezani kumbali inayo, kumapsa kumbali ndi kumbali yotsutsana. Mwamsanga mukupita ndi m'munsi mumapulumuka, ndi kovuta kwambiri. Bwerezani kwa mphindi ziwiri
2 - mabomba
Mabomba
Sungani ndi kuyika manja anu pansi. Mu gulu lothamangitsidwa, bwererani mmbuyo mmbuyo mu malo okankhira mmwamba. Dulani mapazi kumbuyo pakati pa manja ndi kuimirira. Kutsiriza 16 kumabwereza. Ngati mudakali kutentha, mukhoza kuyenda mapazi mmbuyo mmalo mwa kudumphira. Ngati mukufuna madzi ambiri, onjezani kulumpha kumapeto kwa rep.
3 - Mapuloteni Atsogolo ndi Akumbuyo - Osakhala Wolemera
Mapuloteni Atsogolo ndi Otsalira - Osakhala Wolemera
Mungathe kupirira zolimbitsa thupi ngati muli nazo. Apo ayi, simukusowa kulemera kwa izi kuti muzigwira ntchito m'chiuno mwanu , phokoso ndi ntchafu . Yambani kumbuyo kwa mwendo kutsogolo. Bwezerani kuti muyambe, kutukula bondo lakumanzere kuti muzitha msinkhu. Tengani mwendo womwewo kubwerera kumbuyo komweko ndikukankhira kumapazi kuti mubwerere kuti muyambe. Bwerezani mobwerezabwereza 10 ndikusintha mbali.
4 - Triceps Dips
Triceps Dips
Khalani pa mpando kapena benchi ndi kusinjika mmanja mwanu, kusunga m'chiuno mwako ku mpando. Lembani zitsulo ndizitsitsa, kusunga mapewa mpaka zitsulo ziri pa madigiri 90. Sakanizani ndi kubwereza 15-25 kachiwiri.
5 - Mbali Zam'madzi ndi Mapiko Amapiri
Mbali Zapachifupi ndi Mapiko Amapititsa
Khala, kupuma kumanzere kumanzere ndi mchiuno wakumanzere ndi mawondo akuyendetsa, ziuno, mawondo ndi mavokosi atagwidwa. Tengani mkono wakanja molunjika kapena kuyika dzanja lamanja pansi pambali panu kuti mukhale oyenerera komanso oyenerera, ngati mukufunikira. Pewani choponderezera ndi kufalitsa zoletsedwa kuti muchotse mchiuno. Panthawi imodzimodziyo, tukulani mwendo wakumbuyo wokwanira masentimita angapo, ndikuyang'ana pa ntchafu yakunja. Gwirani mwachidule, mutchepetse mwendo ndikubwereranso pansi, mutangogwira chovalacho musanayambe kukweza m'chiuno. Bwerezani masekondi 30 kumbali iliyonse.
Bwerezerani Dera kapena Pitani ku Dera Lotsatira
6 - Dera lachiwiri: Zokwera ndi masewera
Masewera Ndi Zikwangwani
Lowani mu squat ndipo, pamene mukukankhira mmwamba, muthamangitse ndi mwendo wamanja. Kubwereza, kudula ndi kukankha ndi mwendo wakumanzere. Pitirizani kusinthana masewera ndi kukankha kwa mphindi imodzi.
7 - Mipando Yachizungu
Pulezidenti Wowonongeka
Ikani mpando basi kumbuyo kwanu ndipo muyime patsogolo pawo. Sungani mkombero wolimba ndi wolimba pamene mukugwada pansi ndikuwombera pang'onopang'ono mpando. Mukangogwira mpando, perekani masewera okwana 4, akubwera pang'ono. Imani njira yonse ndikubwezeretsanso nthawi 16.
8 - Ntchentche Zomwe Zimatuluka Kumbuyo
Mbalame Yotsalira Kumbuyo
Ndili ndi phazi-m'lifupi mbali, nsonga kuchokera m'chiuno mpaka kumbuyo ndi yosalala ndi yofanana ndi pansi, abs kugwedezeka. Kwezani manja molunjika kumbali kuti muthandizire pamtunda ndi thumbs zowonekera mpaka padenga. Lembani masentimita angapo ndikutsitsimutsa mmwamba kumapiri. Bwerezani mapulaneti 16, mupumule ndi kubwereza.
9 - Ski Abs
Ski Abs
Yambani mu malo othamanga ndi kulumphira mapazi mpaka kumbali ya kumanzere, kugwada ndi mawondo akuyendo ndi mapazi kumbuyo kwa dzanja lamanzere. Gwetsani mapazi kumbuyo ndiyeno muthamangire mapazi kumanja, mutsike ndi mawondo atakulungama ndi mapazi kumbuyo kwa dzanja lamanja. Pitirizani kudumphira mkati ndi kunja kwa masekondi 40.
Bwerezerani Dera kapena Pitani ku Dera Lotsatira
10 - Dera 3: Jack Jacks
Plyo Jacks
Yambani ndi mapazi palimodzi ndikudumphira mmwamba, mutenge mapazi kumbali pamene mukuzunguliranso mikono ndikuyang'ana pansi. Dumphirani ndikubweretsanso miyendo palimodzi, kuyendetsa mikono mmbuyo. Izi zimangokhala ngati jack pang'onopang'ono, koma gwiritsani ntchito mphamvu pamene mukukwera mmwamba. Bwerezani masekondi 60.
11 - Kulimbana ndi Squat ndi Leg Lifts
Kuphimba Zambiri Zogwiritsa Ntchito Mwendo Wam'mimba
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. Bwerezani mobwerezabwereza 12 ndipo musinthe mbali
12 - Divebomber Pushups
Divebomber Pushups
Yambani mmwamba mkati ndi kutsogoloza zitsulo, ndikuwongolera pansi. Sungani thupi patsogolo ndikukankhira galu. Yambani mofulumira kuti muyambe ndi kubwereza kwa 8-12 kubwereza.
13 - Msilikali Wosagwedezeka Mmodzi Tsambulani
Nkhondo Yoyenda Pamodzi Yambani
Khala ndi miyendo yong'onongeka, kubwereranso molunjika, mikono ikulunjika patsogolo pomwe patsogolo pako. Khalani pamalo pomwe mumamva mgwirizano wanu, koma peĊµani kugwedeza kapena kusokoneza kumbuyo kwanu. Gwiritsani ntchito mkombero ndi kusinja mkono wakumanja pansi ndi kumbuyo kwanu mukuyenda mozungulira, kudalira mutu kumbuyo masentimita angapo. Khalani mmwamba ndi kubwereza kumbali ina kwa 16 kubwereza.
Bwerezerani Dera kapena Pitani ku Dera Lotsatira
14 - Dongosolo 4: Plyo Lunge
Mapulogalamu a Plyo
Yambani pamalo amodzi ndi kulumphira mmwamba, kusinthasintha mapazi mu mlengalenga, kutsika ndi phazi lina kutsogolo. Bwerezani kwa masekondi 30, mupumule ndikuchita masekondi makumi atatu.
15 - kuzungulira dziko lonse lapansi
Padziko Lunges
Pita patsogolo ndi phazi lakumanzere ndikukwera kumtunda, kusunga bondo lakumbuyo kuseri kwa chala. Bwererani mmbuyo ndipo mwamsanga pitani kumanzere kupita ku squat (kapena kumbali ya mbali). Bwererani kumbuyo ndipo mutenge phazi lakumanzere kubwerera kumbuyo. Bwererani kuti muyambe ndi kubwereza mobwerezabwereza 8 musanayambe kusintha miyendo.
16 - Pushups
Zokankhakankha
Lowani mu malo ovuta, pamadzulo kapena kumapazi, osalowe mmbuyo ndi kumbuyo. Lembani mitsuko ndi thupi lakuya mpaka pansi mpaka zitsulo zili pamapangidwe 90. Bwererani mmbuyo ndikubwezeretsanso kubwereza 16.
17 - Pushup ku Plank Side
Pushup ku Plank Side
Yambani mu malo osokoneza, pa manja ndi zala (kapena pa manja ndi mawondo, ngati mukusintha). Chitani pushup ndipo, pamene mukubwera, mutembenuzire kumanzere, mutenge mkono wakumanzere mmwamba mpaka padenga ndikusinthasintha mapazi anu. Bwerezani, mutembenuzire ku mbali inayo kwa 16 kubwereza.