Ngati mukuyang'ana zokometsera ntchito zanu zakunja , bwanji osagwiritsa ntchito sukulu ya kumudzi kwanu, gulu la zaumoyo kapena koleji? Kuchita masewera olimbitsa thupi kumeneku kudzagwira thupi lanu lonse ndi masewero olimbitsa thupi. Pali maulendo a mbiri ndi a bleacher koma, ngati mulibe bleachers, musamangosintha kapena muwadumphe ndi kubwereza zigawo zina. Mukhoza kupanga zovutazi monga zovuta kapena zosavuta momwe mukufunira mwa kugwira ntchito mwakhama kapena kuthandizira nthawi yonse yopuma.
1 - Yendani Pulogalamu Yoyendetsa
Kuchenjeza: Onani dokotala ngati muli ndi matenda, zovulala kapena mankhwala asanayambe kugwira ntchitoyi
Zida: Mndandanda, seti ya bleachers kapena masitepe
Mmene Mungachitire Maulendo Ozungulira Dera
Lembani dera lirilonse, ndikuchita masewera olimbitsa thupi limodzi popanda kupuma. Muyenera kuyika kusweka pakati pa dera lililonse kuti mupeze mpweya wanu. Gwiritsani ntchito maulendo anu komanso kusintha masewera olimbitsa thupi kuti mugwirizane ndi msinkhu wanu wamagetsi, zipangizo komanso zolinga zomwe zilipo.
Yambani ndi Track Track Workout
Kutentha - Yendani mofulumira pa Lap / mamita imodzi
Yendani kapena muziyenda mofulumira
2 - Yang'anani Dera 1 - Mkulu Wopambana
1/4 Lap / 100m High Jogs
- Pamene mukuyenda, bwerani maondo anu mmwamba, kuti musamire msinkhu ngati mungathe. Lembani pamapazi anu ndipo muwongole mawondo kuti mutenge zotsatira.
3 - Fufuzani Dera 1 - Zikwangwani Zachimake
1/4 Lap / 100m Mitambo Yamphongo
- Kuthamanga, kubweretsa mapazi mmbuyo mwako pamwamba momwe iwe ungathere, ngati kuti ukakwapula wekha.
1/4 Lap / 100m Yendani kapena muthamange mwamsanga momwe mungathere
1/4 Lap / 100m Yendani kapena muthamanga mofulumira
4 - Bleacher Circuit 1
Yendani, muthamangire kapena muthamangire masitepe a blue and walk back down. 3-5 akudumpha (malingana ndi momwe apamwamba aliri)
Khwerero Ups - 16 kubwereza
- Gwiritsani ntchito sitepe yoyendetsa galimoto ngati sitima. Ikani phazi lamanja pa sitepe ndikukankhira mmwamba, kugwira zala za kumanzere kupita ku sitepe. Bwererani mobwerezabwereza kumbuyo kwanja lamanja musanayambe kumanzere.
5 - Bleacher Woyendayenda 1 - Triceps Dips
Mphindi 20 Triceps Dips
- Khalani pansi pa stair ndi manja anu pambali pa m'chiuno. Sungani m'manja ndi kusunga m'chiuno chanu, kuyendetsa pansi ndikuchepetsera pansi, kusunga mapewa mpaka zitsulo ziri pa madigiri 90. Bwererani mmbuyo ndikubwereza kubwereza 20.
6 - Mlaliki Woyang'anira dera 1 - Kukula kwa mapiri
Mapiri 20 a Mapiri Akudutsa
- Ikani manja anu pansi ndikulowa pamalo apamwamba. Bweretsani bondo patsogolo pa chifuwa ndikusintha ndi bondo lakumanzere, muthamangire maondo ndi kutuluka kuti mubwerere.
7 - Yendani Dera 2 - Kuyenda Lunge
1/4 Lap / 100m Kuyenda Lunge
- Yambani ndi phazi labwino kumalo, ndikuyang'ana bondo kutsogolo pamapazi. Yambani phazi lakumanzere ndikupita patsogolo. Mapapu ena oyendayenda amapita 1/4 pa lapulo.
8 - Yendani Dera lachiwiri - Jump Long
1/4 Lap / 100m Long Jumps
- Pita patsogolo momwe iwe ungathere ndi miyendo yonse palimodzi, kugwera ndi mawondo mofewa. Pitirizani 1/4 ya lapu, ngati mungathe.
9 - Yendani Dera lachiwiri - Mipikisano Yamphongo ndi Mapamwamba
1/4 Lap / 100m Mitambo Yamphongo
- Kuthamanga, kubweretsa mapazi mmbuyo mwako pamwamba momwe iwe ungathere, ngati kuti ukakwapula wekha.
1/4 Lap / 100m High Jogs
- Pamene mukuyenda, bwerani maondo anu mmwamba, kuti musamire msinkhu ngati mungathe.
10 - Bleacher Circuit 2 - Gawo Ups
3-5 akudumpha (malingana ndi momwe apamwamba aliri) Yendani, yendani kapena muthamangire masitepe a blue and walk back down
16 kubwereza Khwerero Ups
- 16 kubwerera kumbali iliyonse.
11 - Bleacher Dera lachiwiri - Pushups za Stair - Zomwe Zing'onozing'ono Zikukuta - Kukula kwa Mapiri
20 kumbuyo Stair Pushups
Mphindi 20 Triceps Dips
Mapiri 20 a Mapiri Akudutsa
Bwerezani ngati mukufuna kapena kuzizira poyenda 1-2 mapepala mosavuta, wotsatiridwa ndi Ndodo
Kuwerengera Nthawi Yopangira Ntchito: Mphindi 30-60