Kodi ndi zinthu ziti zofunika kwambiri zomwe mumafunikira popita kuntchito? Zonse zomwe zingakupatseni kwambiri buck wanu ndizochita nthawi yowonongeka. Tilimbikitsana kuposa kale ndipo ambirife tilibe ola limodzi kapena ambiri kuti tigwiritse ntchito minofu iliyonse mpaka katatu pa sabata, komanso timayenera nthawi yina ya cardio , monga momwe ziganizo zikusonyezera .
Nkhani yabwino ndi yakuti, simukusowa maola kuti mukhale ndi khalidwe labwino, thupi lonse lomwe limaphatikizapo ntchito, yomwe imaphatikizapo cardio, mphamvu, kulingalira , maziko , ndi kuphunzitsidwa .
Zochita izi ndizofunikira zomwe mukufunikira kuti muzigwiritsira ntchito thupi lanu lonse mwachidule. Izi zimayenda:
- Gwiritsani ntchito magulu ambirimbiri a minofu - Mitundu yambiri yomwe mumagwira ntchito, imakula kwambiri komanso zimakhala zotentha kwambiri panthawi yomwe mumagwiritsa ntchito.
- Kugwira ntchito - Minofu yanu siigwira ntchito payekha mudziko lenileni, nchifukwa ninji muyenera kuwagwiritsa ntchito mwanjira imeneyi mu ntchito yanu? Zomwezi zimatsanzira zochitika zenizeni-moyo zomwe timachita nthawi zonse, kuchokera kukolola zakudya kuti tikatsegule zitseko pamene manja athu ali odzaza.
- Kuchita bwino - Nthawi iliyonse yomwe mungagwiritse ntchito minofu yambiri pa nthawi, mumeta ndekha nthawi yamtengo wapatali kuchokera kuntchito yanu, kupanga pulogalamu yochulukirapo yowonjezera zina zomwe mungathe kuzilemba.
- Zolimba - Ngati mwafupikitsa pa nthawi, chinthu chimodzi chomwe mukufuna kuikapo pazimenezi ndizofunika. Ntchito yovuta kwambiri, imakhala yovuta kwambiri.
Ntchito Yophunzitsidwa
Mukhoza kutenga masewerowa ndikuwonjezerani kuntchito zanu zonse, kapena ngati mukufunadi zovuta, pikani onse palimodzi pa ntchito yopha anthu.
Kusamala
Izi ndizopita patsogolo, choncho penyani nokha kuti muwone dokotala ngati muli ndi zikhalidwe, zovulala, ndi zina zotero.
Zida
Kutupa, kettlebell (gwiritsani ntchito chingwe chopanda pake ngati mulibe), ndi gulu lokaniza.
Bwanji
- Yambani ndi osachepera 5 minutes ya cardio kuti mutenthe.
- Chitani masewera olimbitsa thupi kwa masekondi 30-60, mmodzi pambuyo pa mzake, ndipo musayese kupuma pakati pa zochitika.
- Bweretsani dera lonse kamodzi kuti mupange mwachidule, kapena katatu kapena katatu kwa ntchito yaitali, yolimbika kwambiri.
- Malizitsani ntchito yanu yozizira komanso yozizira .
1 - Squat ndi Overhead Press
Chifukwa chiyani?
Uwu ndi thupi lonse, zochitika zolimbitsa thupi zolimbana ndi minofu yonse ya m'munsi komanso mapewa. Chifukwa chakuti mukuphatikiza thupi lakumwamba ndi la pansi mumayenda mofanana, ntchito yanu imakhala yogwira ntchito, yowonjezera, komanso yogwira mtima. Mitundu ya minofu yomwe mumaphatikizapo, mafuta ochuluka omwe mumayaka ndi kulemera kwanu komwe mumataya
Bwanji
Ngati mwatsopano pa zochitikazi, yambani ndi kulemera kapena kuchepa, 5-10 lbs kwa akazi ndi 10-20 lbs kwa amuna.
- Yambani ndi zolemera pa mapewa, zitsulo zokhotakhota, ndi mapazi pafupi ndi chiuno.
- Sewerani pansi, mutumize mchiuno ndipo mubweretse chifuwa ndi abambo omwe mukugwira nawo ntchito.
- Gwiritsani ntchito zochepa zomwe mungakwanitse ndikusunga moyenera pakati pa mipira ndi zidendene za mapazi anu pamene mukukankhira mmbuyo kuti muime.
- Pamene mukuyima, sungani zolemerazo pamwamba ndi pamwamba popanda kutseka zitsulo.
- Bwerezani kwa masekondi 30-60.
Kusintha
- Pofuna kusunthira mosavuta, yesani zolemera zoyezera kapena zopanda zolemera ndikuchepetsani kuyenda kwanu kotero kuti musakhale pansi.
- Kuti mupite kusuntha kovuta, sungani zochepa kuposa momwe mungathere ndikugwiritsa ntchito zolemera kwambiri.
2 - mabomba
Chifukwa chiyani?
Ambiri aife timadziwa bwino ntchitoyi, tikawachita ku sukulu ya masewera olimbitsa thupi kapena mwinamwake kalasi ya bootcamp . Chifukwa chimodzi chomwe amadziwika kwambiri pochita masewera olimbitsa thupi ndi chakuti mabomba amakhudza minofu iliyonse m'thupi lanu. Ndipo chifukwa chakuti mukupita pansi ndikumabwereranso, nthawi zambiri mumalumphira kumapeto, mumalandira madalitso ambiri a cardio .
Bwanji
- Sungani ndi kuyika manja anu pansi kumbali zonse za mapazi anu.
- Gwetsani mapazi mmbuyo kuti inu muli mu malo apansi.
- Ikani mapazi mmbuyo umo ndi kuyimirira, mutenge mikono mmwamba.
- Onjezerani kulumpha pamapeto kuti muwonjezere mphamvu.
- Bwerezani kwa masekondi 30-60.
Kusintha
- Yambani mapazi kumbuyo mmalo mwa kulumpha.
- Mukhozanso kukweza manja pa sitepe kapena penti kuti muchepetse kukula kwa zochitikazo.
- Kuonjezera mwamphamvu , kuwonjezera pushup, kugwira zolemera kapena chirichonse chotsutsa monga mpira wa mankhwala kapena BOSU .
3 - kuzungulira dziko lonse
Chifukwa chiyani?
Mapuloteni ndi chimodzi mwa zovuta kwambiri za thupi la pansi. Chifukwa chakuti muli ndi chikhalidwe chokwanira, muyenera kuyeza thupi lanu lomwe limagwiritsa ntchito minofu yonse m'munsi komanso pansi. Osati kokha izo, malo amodzi, kapena kusintha kwake, ndi chinachake chimene ife timachita tsiku ndi tsiku. Ndipotu, kuyenda ndi mtundu wamtendere, ngakhale kuti siwowoneka ngati wolimba kwambiri.
Mapapu a Padziko Lonseli amasiyana kwambiri, amakulolani kupita kutsogolo, mbali, ndi kumbuyo kwa masewera olimbitsa thupi.
Bwanji
- Kusunga zolemera ngati mukufuna kuti muwonjezere mphamvu, yambani kupitabe patsogolo ndi phazi lamanja.
- Bendani maondo onse awiri ndikuyenda molunjika mpaka mabondo ali pamakona pafupifupi 90 digiri.
- Pewani chidendene kuti mubwerere kumbuyo ndikuyendetsa mwendo womwewo kumanja kupita ku squat.
- Bweretsani phazi lolondola mmbuyo ndikubwezeretsanso kumbuyo, ndikugwiritsanso mabingu 90.
- Bwererani kuti muyambe ndi kubwereza masekondi 30-60 kumbali iliyonse.
Kusintha
- Onjezerani zinthu zolemera kwambiri.
- Yesani kusinthidwa , monga kupuma kumapando apamwamba, ngati maondo anu kapena ziwalo zanu zikukuvutitsani ndi ntchitoyi.
4 - Kutembenuzira Mapulogalamu a Kettlebell
Chifukwa chiyani?
Simungadziwe kusunthira uku, koma ndibwino kwambiri kuti mugwiritse ntchito thupi lonse ndipo ndi njira yabwino yophatikiza kettlebell mu maphunziro anu. Malo ogulitsira ntchito amagwiritsa ntchito thupi la pansi, ndithudi, koma kuzungulira pamwamba pa kettlebell kumaphatikizapo thupi lanu lapamwamba ndi ntchito yapadera kwambiri.
Ngati mwatsopano pazochitazi, yambani kulemera kapena kulemera kwambiri. Inu mukhoza nthawizonse kulowetsa bondo ngati mulibe kettlebell.
Bwanji
- Yambani ndi mapazi ochuluka kuposa chiuno ndipo mugwiritse kettlebell kapena kulemera mu dzanja lamanja.
- Pivot ndi kutembenuzira thupi kumanja kuti mugawidwe ndi kulowa pansi mpaka mabondo akhale pafupi ndi madigiri 90 digiri.
- Pamene mukukankhira kumbuyo, sungunulani kulemera ndi kumutu pamene mutembenukira kumbuyo.
- Ikani kettlebell kumanzere kumanja pamene mukupita kumanzere, mutsika pansi ndikulowa pansi.
- Pitirizani kusinthana mbali pamene mukungomaliza kulemera ndi kupitirira kwa masekondi 30-60.
Kusintha
- Ngati mutapita patsogolo, mukhoza kuponyera kulemera kwina pamwamba pamtsinjewo.
- Ngati ndinu oyamba, mutha kulemera kwa chifuwa m'malo mozembera pamutu kapena kudumpha zolemera zonse.
5 - Divebomber Pushups
Chifukwa chiyani?
Pushups amagwira ntchito pafupifupi minofu yonse ya thupi, kuphatikizapo chifuwa, mapewa, triceps, ndi pachimake.
Koma, tiwombereni pang'ono ndipo mumapezekanso kwambiri pamapewa ndi minofu yapakati. Izi sizili zovuta zochita masewera olimbitsa thupi, choncho yesetsani izi pamabondo anu poyamba kapena musadumphe ngati muli ndi mbali iliyonse yamapewa.
Bwanji
- Yambani mu malo apamwamba V, ngati galu wakugwa. Manja anu ndi ochepa kuposa oyenera.
- Lembani zitsulo ndikudumphira pansi.
- Sungani thupi patsogolo ndikukankhira galu.
- Pewani kumbuyo kuti muyambe ndi kubwereza kwa masekondi 30-60.
Kusintha
- Gwiritsani mawondo anu pansi ngati mukusowa zovuta.
- Kusunthira uku kuli kovuta pamapewa choncho, ngati muli ndi mavuto omwe mumadutsa kapena mukungochita phokoso nthawi zonse.
6 - Ski Abs
Chifukwa chiyani?
Zochita izi zili ndi zonse - Core, thupi lapansi, thupi lapansi, ndi chilichonse chiri pakati. Mwa kudumphira mapazi mkati ndi kumbali, mumagunda minofu yanu yonse pamene mumagwiritsa ntchito minofu yanu. Kusuntha kofulumira kumaphatikizapo kujambula pamtima kuti izi zikhale thupi lonse.
Bwanji
- Yambani mu malo apamwamba pa manja ndi zala. Manja anu ayenera kukhala pansi pa mapewa, kubwerera pansi, ndi m'chiuno mwanu mogwirizana ndi thupi lanu lonse.
- Ikani mapazi mkati ndi kumanja kudzanja lamanja, ndikugwera kumbuyo kwanja.
- Bwezerani mapazi mmbuyo mu thabwa ndiyeno tambani kumbuyo kwamanzere.
- Bwerezani kwa masekondi 30-60.
Kusintha
- Ngati izi ndizowonjezera, yesetsani kuyenda ndi mapazi kunja osati kudumphira.
7 - Pereka Ups ndi Burpee
Chifukwa chiyani?
Kuchita masewera olimbitsa thupi koteroko kumafuna mphamvu, chipiriro, ndi kuchuluka kwa kusinthasintha . Kusuntha uku kuli bwino chifukwa kumakhudza kwambiri minofu yonse m'thupi, ndi kulimbikitsidwa kwakukulu pamutu. Zimaphatikizaponso burpee, kupanga izi mwina mwa zovuta kwambiri zochitika mu ntchitoyi.
Ngati simukudziwa bwino zochitikazi, yambani zosavuta, mutangoyendayenda ndikuwona ngati izi zimamveka bwino thupi lanu.
Bwanji
- Yambani mutakhala pamtambo, ndipo mutayendetsa mawondo, bwererani mmbuyo, mutenge mawondo anu pachifuwa chanu.
- Mukamabwerera mmbuyo, tengani phazi lamanja pansi pa inu, pamene mukupita kumanzere, ngati mukugwada.
- Iyi ndiyo gawo lovuta kwambiri, choncho mutenge nthawi yanu. Kuchokera pa malo ogwada, bweretsani manja pansi ndipo pang'onopang'ono kapena muthamangire mapazi kumbuyo kuti mukakhale pamalo apulumu.
- Ikani mapazi, monga mu burpee.
- Imani njira yonse, yonjezerani kulumpha kumapeto.
- Bwerezani kwa masekondi 30-60.
Kusintha
- Yesani kupanga mpukutu wokhazikika ngati bulu ndi lovuta kwambiri.
- Ngati mukufuna zovuta zambiri, onjezani pushup ku burpee.
8 - Pushup ku Plank Side
Chifukwa chiyani?
Ichi ndi chiyanjano china chifukwa chimagwira ntchito pamtambo komanso minofu yamtundu, ndikugogomezera zozizwitsa.
Kusinthasintha ndikomene kumawonjezera zovuta ku zochitikazo. Mukhoza kupondaponda mapazi, omwe ndi ovuta, kapena kupondaponda mapazi pansi pamene mutasunthira kumbali yanu.
Bwanji
- Mu malo amodzi, pamapazi (monga momwe amachitira) kapena mawondo, pendani ming'onoting'ono.
- Pamene mukukankhira mmwamba, mutembenuze kudzanja lamanja, mutenge mkono wakanja molunjika pambali.
- Lembani mkono ndi kubwereza kumbali inayo kwa masekondi 30-60.
Kusintha
- Gwiritsani ntchito mawondo anu pansi, ndipo pamene mutembenuka, mugwada pansi kuti musinthe mapewa.
9 - Sewu ndi mbali / Kutsutsana Band
Chifukwa chiyani?
Izi ndizing'ono zopuma kuchokera ku zozizwitsa zina, koma zabwino ngakhale zili choncho chifukwa mukugwira ntchito pansi komanso biceps . Tengani nthawi yanu ndi iyi ndipo pitirizani kukangana pa gulu kuti mugwiritse ntchito mfuti.
Bwanji
- Pewani gulu lakumenyana pansi pa mapazi ndikugwirana mmanja. Mungafunikire kutsegula gululo mmanja mwanu kuti muyambe kukangana.
- Yendetsani mozama momwe mungathere kumanja, ndikuchepetsani mu squat ndikukweza m'chiuno.
- Sungani mikono kuti muyambe kugwira ntchito pa biceps ndipo pitirizani kukangana pa gululo.
- Yambani mapazi kumbuyo palimodzi ndipo pitirizani kumanja kwa kutalika kwa chipinda musanabwerere kumanzere.
- Bwerezani kwa masekondi 30-60.
Kusintha
- Tulutsani masewerawa kapena kuchepetsani kayendetsedwe kake ngati izi zikuvutitsa maondo anu.
10 - Kumenyani Zokwera
Chifukwa chiyani?
Izi ndizo zochitika zowonongeka za thupi ndi kugogomezera mphamvu, mphamvu, ndi chipiriro. Nthawi iliyonse imene mupita kukaima pansi ndi kumbuyo, mumapitiriza kuwonjezera mphamvuyi, ndipo koposa zonse, izi sizikusowa zipangizo.
Bwanji
- Sungani pansi ndikuyenda manja kupita ku malo apulaneti.
- Pa mawondo kapena zala, chitani.
- Pamene mukukankhira kumbuyo, yendani manja ndikuimirira.
- Bwerezani kwa masekondi 30-60.
Kusintha
- Ikani maondo anu pansi pamene mukuyenda manja ngati mukufuna kusintha.
- Mukhozanso kutenga pushup kuchoka pa zochitikazo, kapena, ngati mukufuna kwambiri, yonjezerani kulumpha kumapeto.
11 - Mmodzi Arm Arnold Press
Chifukwa chiyani?
Izi ndizochita zovuta kwambiri zomwe zimachititsa kuti minofu yonse ya ab yanu ndi yobwerera kwanu ikukhazikitseni pamene mukukakamizika kulemera. Mukhoza kugwiritsa ntchito nthawi zonse ngati mulibe kettlebell.
Bwanji
- Yambani mu malo ochepa ndi mkono wakumanzere kuti muthe kukhazikika ndipo mkono wakanja ukuwerama, kettlebell kapena kulemera pamapewa.
- Pogwiritsa ntchito malo amenewo, yesani kulemera ndi kupitirira.
- Yang'anani kulemera kwake, ngati mungathe, ndiye kuchepetsa kulemera kwake.
- Bwerezani masekondi 30-60 kumbali iliyonse.
Kusintha
- Ngati izi zikuvutitsa msana wanu, sungani kuchoka pa malo oima.
12 - One-Arm Triceps Pushups
Chifukwa chiyani?
Izi ndi zovuta kwambiri zomwe zimakhala zovuta kwambiri kunja komweko ndipo sitikufuna kuiwala triceps kuyambira tagwira ntchito minofu yonse. Mfungulo apa ndikuteteza kuyenda kwanu nthawi yoyamba mukuyesa ntchitoyi. Ndizovuta kwambiri kuposa momwe zikuwonekera.
Bwanji
- Lembani kumbali yanu ya kumanja ndi mawondo atakulungidwa ndipo m'chiuno mwatayika.
- Lembani mkono pansi pa chiuno ndikuyika dzanja lamanzere pansi pamaso panu.
- Gwiritsani ntchito mankhwala osokoneza bongo kuti muthamangitse thupi ndi pansi, ndikuwongolera dzanja lamanzere momwe mungathere
- Lembetsani thupi pansi mpaka mkono ukuphwanya pansi kapena momwe mungathere.
- Bwerezani masekondi 30-60 kumbali iliyonse.
Kusintha
- Pewani masentimita pang'ono ngati muli ndi vuto ndi zochitikazi.
- Mukhozanso kugwiritsa ntchito mmphepete mwa pansi kuti muthandize thupi lanu ngati mukusowa zambiri.