Zochita Zapamwamba Zoposa 10 Zogwiritsa Ntchito Ulemerero, Njanji, ndi Nsaya

1 - Squat ndi mpira wolimbitsa thupi

Masewera ndi masewera olimbitsa thupi kwambiri, mavupa ndi ntchafu ndi kuwonjezera mpira kupita kumalo amatha kukuthandizani kumbuyo kumbuyo ndikukulolani kuti mupite kumalo okongola kuti muteteze mawondo.

1. Imani pafupi ndi mchiuno kapena kupingasa kwapakati ndi kuika masewera olimbitsa thupi kumbuyo kwanu kumbuyo ndi kumbali yokhala yothandizira.
2. Ngati musankha kugwira zolemera, mukhoza kuziika kumbali zanu, kuzigwira pamapewa kapena kuzikweza pamapiko.
3. Bwerani mawondo ndikuchepetsani mu squat, kuweramitsa mawondo ndizendo.
4. Lembetsani momwe mungathere (koma osachepera 90 madigiri) ndi kukankhira mu zidendene kuti mubwerere ku malo oyambira.
5. Chitani mapazi atatu a 10-16.

Malangizo:

• Gwiritsani maondo anu mogwirizana ndi zala zanu.
• Pewani chidendene cha phazi lanu pamene muthamanga kuchokera ku squat.
• Pewani kugwada bondo pamwamba pa zala.

Zochita Zotsatira Zotsatira: Plie Squats

2 - Plie Squats

Magulu akuluakulu ndi njira yabwino kwambiri yolumikizira ntchafu zamkati ndi chiuno ndi glutes. M'mawu amenewa, mukufuna kuti maondo anu agwirizane ndi zala zakutsogolo. Nthawi zonse muzigwira ntchito ndi zofuna zanu zomwe zimangokhala zochepa komanso mutsimikizire kuti mukhoza.

1. Imani ndi miyendo, zala zazing'ono pamtunda wa digirii 45 ndipo ikani masewero olimbitsa thupi kumbuyo kwanu kuti muthandizidwe.
2. Ngati musankha kugwira zolemera, mukhoza kuziika kumbali zanu kapena kuziwongolera m'chiuno.
3. Bwerani mawondo ndikuchepetsani mu squat, kuweramitsa mawondo ndizendo.
4. Gwiritsani ntchito kusintha kwanu komwe kumaloleza ndikuponyera mu chidendene kuti mubwerere ku malo oyambira.
5. Chitani mapazi atatu a 10-16.

Malangizo:

• Gwiritsani maondo anu mogwirizana ndi zala zanu. Ngati mawondo anu akufuna kuti alowe mkati, sungani mbali ya zala zanu kumalo osangalatsa kwambiri.
• Pewani chidendene cha phazi lanu pamene mukukwera kuchokera kumtunda kuti mulowetse m'kati mwanu.
• Pewani kugwada bondo pamwamba pa zala.

Zochita Zotsatira Zotsatira: Ball Squat ndi Medicine Ball

3 - Ball Squat ndi Medicine Ball

Kusiyanasiyana kwina pa squat ndikofinikira mpira wa mankhwala pakati pa mawondo. Izi zimapangitsa chiwindi chamkati chamkati panthawi yomwe mukukantha minofu ya quads, glutes ndi hamstrings kuti muwonjezere mphamvu.

1. Ikani mpira wochita masewera kumbuyo kwanu kumbuyo ndi kumbali yokhala yothandizira.
2. Finyani mankhwala olemera kwambiri omwe ali pakati pa mawondo. Ngati musankha kugwira zolemera, mukhoza kuziika kumbali zanu, kuzigwira pamapewa kapena kuzikweza pamapiko.
3. Bwerani mawondo ndikuchepetseni mu squat pamene mukupaka mpira wa mankhwala kuti muupitirize.
4. Lembetsani momwe mungathere (koma osachepera 90 madigiri) ndi kukankhira mu zidendene kuti mubwerere ku malo oyambira.
5. Chitani mapazi atatu a 10-16.

Zochita Zotsatira Zotsatira: Bounce Squats

4 - Bounce Squats

Bounce Squat ndi njira ina yogwiritsira ntchito thupi la pansi, nthawi ino molimbika kwambiri. Mudzagwiritsira ntchito mpirawo kuti muzitha kuyenda bwino, mutayima pamtunda, womwe umagwira ntchito m'chiuno ndi ntchafu. Mupeza kuti kusunthira kwakukulu musanayambe kuphunzira mwamphamvu kwambiri komanso njira yabwino yothandizira kuthetsa minofu yanu pamene mulibe nthawi yambiri yopita kuntchito.

1. Yambani pokhala pa mpira ndi mapazi anu pafupi ndi chiuno-kupatula mbali, osagwira manja ndi manja atakhala pa mpira.
2. Gwiritsani ntchito masewera olimbitsa thupi, kusunga zala zanu pa mpira kuti zisawonongeke.
3. Khalani pansi pa mpira ndipo mwamsanga mubwererenso, mukuyimira pamwamba musanabwererenso kwa 1-3 mapepala 15-20.
4. Onetsetsani kuti mukuika mpira pansi panu nthawi yonse. Mungathe kuwonjezera mpira pamtambo ngati mukuchita mantha ndi izi.

Zochita Zotsatira Zotsatira: Khoma Limakhala Limodzi Ndilo Lambani

5 - Khoma Limakhala ndi Lamulo Lokwezeka

Khoma likukhala ntchito yolimbikira kutentha thupi, kumanga chipiriro ndi kusanthanitsa miyendo musanayambe kuchita masewera olimbitsa thupi. Izi zingakhalenso mwayi kwa anthu omwe ali ndi vuto ndi masewera ndi mapapo chifukwa cha maondo a mawondo. Chifukwa chakuti mukukweza phazi limodzi, muyenera kugwira ntchito mwakhama kuti mukhale osamala. Gwirani pa khoma kapena mpando wazomwe mukufunikira ngati mukufunikira.

1. Ndili ndi mpira kutsogolo kwa khoma ndikuthandizira kumbuyo kwanu, imani ndi mapazi pamtunda.
2. Lowani mu squat mpaka ntchafu zikufanana mpaka pansi, mawondo kumbuyo kwa zala zakutsogolo.
3. Pamalo omwewo, sungani kulemera kwa phazi lanu lamanja ndikukweza phazi lamanzere kuchokera pansi masentimita angapo. Yesani kulemera kwa chidendene cha phazi lamanja.
4. Lembani phazi ndi kusinthitsa kulemera kwanu kumanzere, ndikukweza phazi lamanja. Yesetsani kusunga malo osasuntha popanda kukweza mmwamba.
5. Pitirizani kusinthanitsa kukwera kwa mwendo pamene mukukhala muchitetezo chanu mochepa momwe mungathere.
6. Gwiritsani pa khoma kapena mpando wongolera ngati mukufunikira ndikuwonjezerani mwamphamvu, ngati mukufunira, pochita zolemera.
7. Bwerezani masekondi 30-60, nthawi zitatu.

Zochita Zotsatira Zotsatira: Tiptoe Squats

6 - Zipangizo za Tiptoe

Mitundu ina ya magulu amtunduwu ndi nsomba, zomwe zimatsutsana kwambiri ndi qual ndi ng'ombe ndipo sizikusowa zipangizo. Izi ndizochita masewero olimbitsa thupi pamene mukufuna kutentha miyendo, makamaka ngati mukuyenda kapena mulibe zolemera. Chinsinsi cha kusungunuka uku ndi kotetezeka ndikusunga abs kupitiliza ntchito yonseyi. Ngati mumamva ululu pamabondo, tulukani kusuntha uku.

1. Imani ndi mapazi pambali ya mchiuno ndipo mugwetse pansi, kuika manja pansi, kukwera kumapazi.
2. Khala pazipunthwa pamene iwe ukuweramitsa mawondo, kutenga mchiuno kumalopo.
3. Sungani zomwe mukuchita kuti muteteze mmbuyo.
4. Pano pazumwa zazing'ono, gwadirani mawondo kuti muchepetse pansi ndi kubwereza ma seti 1-3 a 8-16.
5. Kuti musinthe, ikani manja anu pa mpando kapena nsanja ina yokweza.

Zochita Zotsatira Zotsatira: Sumo Squats

7 - Sumo Squat

Masewerawa ndi otukuka kwambiri omwe amagwiritsa ntchito mapewa amkati. Chifukwa chakuti zala zanu zafika pambali, chinsinsi chokhazikitsa kusunthika ndikuonetsetsa kuti mawondo anu akhale ogwirizana ndi zala zakutsogolo. Momwe mungagwiritsire ntchito kutalika kwake kumadalira kusintha kwa mkati mwa ntchafu zanu, choncho khalani otetezeka kwambiri.

1. Imani muyezo waukulu ndi zala zazing'ono pamtunda wa digiri 45 (kapena chirichonse chomwe chimamverera bwino).
2. Gwirani chingwe cholemera kwambiri kapena kettlebell (kuwonetseredwa) mmanja onsewo, ndikusunga miyendo yowongoka, kuweramitsa mawondo mu squat.
3. Lembani momwe mungathere, kuweramitsa mawondo.
4. Sungani muzitsulo kuti mubwere ndikubwereza kwa 1-3 masitepe 8-16.

Zochita Zotsatira Zotsatira: Kusinthana Kwambiri Kwambiri Kwambiri

8 - Kusinthitsa Kwambiri Kwambiri Kwambiri

Mbalame yayikulu yokhala ndi kusintha kolemera ndi mphamvu ya plie squat ndi kuwonjezera pang'ono. Lingaliro ndi kugwa pansi kuti uike kulemera kwake pansi, kuimirira, kenako kumadumphira mmbuyo kuti mutenge kulemera kwake. Chinsinsi cha ntchitoyi ndi, choyamba, gwiritsani ntchito kulemetsa kwakukulu kuti mupindule kwambiri ndi zochitikazo. Chachiwiri, yesetsani kupeza masewera ochulukirapo - Mwachiyankhulo, ma squat ambiri, osachepera kufika. Pitirizani kumangirira m'malo mozungulira kumbuyo. Ngati muli ndi ntchafu zamkati muli zolimba, mukhoza kusuntha phazi kapena kukweza nsanja kuti musinthe mosavuta.

1. Imani miyendo, mikono yazing'ono pamtunda wokhazikika ndikukhala wolemera kwambiri ku dzanja lamanzere.
2. Sewu yochepa monga momwe mungathere, kusunga minofu yolumikiza ndi abs.
3. Ikani kulemera kwake pansi ndikukankhira mu zidendene kuti muimirire.
4. Pewani kutseka mawondo pamwamba pa kayendetsedwe kake.
5. Sungani kachiwiri ndipo mutenge cholemetsa ndi dzanja lina.
6. Seweroli liyika kulemera kwake ndikupitirizabe kugwedeza ndi kutsika, kuwonjezera kulemera kwake nthawi iliyonse.
7. Bwezerani ma seti 1-3 a maulendo 10-16. Kuyankha kwina kumaphatikizapo kusintha kosuntha ndi kumanzere.

Zochita Zolimbitsa Zotsatira: Masewera Okhwima

9 - Masewera a Goblet

Masewera olimbitsa thupi ndi abwino kwambiri kugwiritsira ntchito thupi la pansi, makamaka ngati muli ndi kulemera kwa msana wanu, monga mu masewero a masewero, ndi ovuta kapena osasangalatsa. Kuyika kulemera kutsogolo ndi pafupi ndi thupi lanu kukuthandizani kuti muzitsatira kuti muziwongoka pansi, muteteze kumbuyo ndi mawondo.

1. Gwiritsani bondo lamtundu kapena kettlebell ndi nyanga (monga momwe taonera) pafupi ndi thupi, likuwerama. Ikani mapazi pambali ya mchiuno, ngakhale mutakhala omasuka kuti musinthe mapazi anu ngati izi sizikumveka bwino kapena kuyika maondo anu.
2. Gwiritsani pansi, kuika chifuwa pafupi ndi chifuwacho, kumatsika mozama momwe mungathere ndi kubweretsa zitsulo mkati mwa mawondo.
3. Sungani mazira owongoka ndi abs akugwira.
4. Onetsetsani kumbuyo, kupanikizira kudzera mu glutes. Pewani kutseka mawondo pamwamba pa kayendetsedwe kake.
5. Bwezerani ma seti 1-3 a 8-12 reps.

Zochita Zolimbitsa Zotsatira: Mbalame Yoyenda Ndi Kuzungulira

10 - Masewera ozungulira ndi kusintha

Kuwonjezera pa makina opitilira ndi kusinthasintha ku chikhalidwe cha chikhalidwe chachikhalidwe ndi njira yabwino yowonjezera mphamvu ya zochitikazo ndikukweza mtima wanu. Onetsetsani kuti mukuyendetsa mapazi onse awiri pamene mutembenukira kumbali imodzi kuti musagwedeze mawondo.

1. Gwiritsani ntchito phokoso lamakono kapena kettlebell ndi nyanga (monga momwe tawonetsera) pachifuwa pamtima, mapazi aakulu.
2. Lembani m'munsi mwa squat, mubweretse mphutsi mkati mwa ntchafu, kapena mutsike.
3. Onetsetsani kuti mutumize mchiuno ndipo musalole kuti maondo anu apite kutali kwambiri ndi zala zakutsogolo.
4. Pamene iwe uimirira, tenga mutu wolemera ndi kusinthasintha kumanja, ukugwedeza pa mapazi onse awiri.
5. Lembani pansi ndi kubwereza kumanzere, kumaliza mapepala 1-3 a 8-16 mobwerezabwereza, mbali zina.