Ntchito yoperewera ya thupi imaphatikizapo zochitika zomwe zimagwiritsidwa ntchito podzitetezera, ziuno ndi ntchafu. Zomwe zimayenda ndizokwanira ngati mukungoyambiranso kuphunzitsidwa mwamphamvu patatha nthawi yayitali kapena simunayambe mutambasula zolemera .
Zambiri mwazochita sizimaphatikizirapo zolemera, koma mukhoza kulemera ngati zovuta zikuwoneka zosavuta. Mungayesere kosalemetsa poyamba ndikuwona mmene mumamvera tsiku lotsatira. Ngati muli ovuta pang'ono, mukhoza kuwonjezera zolemera. Ngati muli ovuta kwambiri , mukhoza kuchita masewera olimbitsa thupi kangapo kuti mumange mphamvu ndi kupirira.
Mlingo wa Kugonjetsa
Woyamba, Woyamba-Wophatikiza
Zida Zofunikira
Bwalo lochita masewera olimbitsa thupi , zopopera (zosankha), gulu lokaniza (zosankha)
Nthawi
Mphindi 20-40
Malangizo
- Onani dokotala wanu ngati muli ndi kuvulala kapena matenda
- Yambani ndi mphindi zisanu zotentha za cardio, kapena kutentha kwa ntchito iliyonse
- Oyamba: Chitani masewero olimbitsa thupi 1 pafupipafupi 15. Mukhoza kuwonjezera kulemera kwa mphamvu zambiri
- Beg / Int: Chitani ma seti awiri a mapiritsi 15 pa zochitika zonse, pogwiritsa ntchito kulemera kokwanira kuti mutha kukwaniritsa chiwerengero chofunikanso. Pumula pafupi masekondi 30-45 pakati pa seti
- Pangani masewerawa katatu pa sabata, ndipo mukhale ndi tsiku limodzi lokhazikika
- Lembani zochitika zilizonse zomwe zimayambitsa kupweteka kapena kusokonezeka
1 - Zilonda Zothandizira (Ziphuphu / Nsapato / Nsonga)
Muzigawo zogawanika ndikugwira pa khoma kapena mpando, woweramitsa mawondo ndikukwera m'mwamba, kusunga bondo kutsogolo kumbuyo kwa chala. Pewani chidendene ndikukankhira mmbuyo. Gwiritsani zolemera kuti muwonjezere mphamvu.
Bwerezani mobwerezabwereza 15.
Ngati izi zikuvutitsa mawondo anu, yesani lunge njira .
2 - Lembani pa mpira (Ziphuphu / Nsapato / Nsonga)
Khalani pa mpira ndikugudubuza mpaka mutakhala pansi, mawondo akuwerama. Gwiritsani zala zazing'ono ndikunyamula zidendene kuti zisunthire mmbuyo mpaka maondo atatsala pang'ono. Yesani kuika kulemera kwa zidendene muzochita zonsezi.
Bwerezani mobwerezabwereza 15.
3 - Kuyimitsa Mitsempha Yomwe Imayima (Nsanamira Zopuma / Zomveka)
Imani moyang'anizana ndi mpando kapena khoma kuti muthandizidwe ndi kukweza mwendo umodzi kumbali, phazi losasunthika ndi chiuno, mawondo ndi mapazi pakugwirizana. Gwiritsani ntchito mapepala othamanga (ngati mukufuna) kapena mukhoza kuvala minofu.
Bwerezani mobwerezabwereza 15.
4 - Fani yamkati ya mkati (Fani yamkati)
Gwiritsani mpira wochita masewera olimbitsa thupi pakati pa mapiko / mawondo ndikunyamula miyendo mmwamba kotero kuti imakhala yozungulira mpaka pansi. Finyani mpira mkati ndi kunja, kusunga mpira nthawi yonse.
Ngati izi ziri zovuta, yesetsani kusunthira kukhala pansi ndikutsamira kumbali kapena kugwiritsa ntchito mpira wawung'ono ndikukhala pampando, ndikuwombera mpira pakati pa mawondo.
Bwerezani mobwerezabwereza 15.
5 - Mapulogalamu a hipi pa mpira (Zithunzi / Zithunzi Zotsitsa)
Gona pansi ndi zidendene pa mpira, miyendo molunjika. Finyani glutes kukweza m'chiuno ndi kuchepetsa mmbuyo. Mukhoza kusintha ntchitoyi mwa kupumula ana a ng'ombe kapena zinyama pa mpira, zomwe zingapangitse kusuntha pang'ono.
Bwerezani mobwerezabwereza 15.
6 - Malo okhala (Glutes / Hips / Thighs)
Imani kutsogolo kwa khoma ndikudalira. Gwiritsani pansi mpaka mapewa akufanana ndi pansi (kapena apamwamba kwambiri) ndipo gwiritsani masekondi 20-60. Pitirizani kulemera kwa zidendene nthawi zonse. Pogwiritsa ntchito mwamphamvu, onetsetsani ngati mungakweze zala zanu. Ouch!
Bwerezani mobwerezabwereza 15.
7 - Ball Squat (Glutes / Hips / Nsonga)
Ikani mpira pambali pa khoma ndikudalira. Bwerani mawondo ndikuchepetseni mu squat, kuwerama mawondo kumbuyo kwa zala. Pewani mmbuyo ndi kubwereza, mutagwira zolemera zowonjezera mwamphamvu ngati mukufuna.
Bwerezani mobwerezabwereza 15.
Ngati izi zikuvutitsa mawondo anu, yesani njira imodzi yowonjezera .