Thupi lanu ndizothandiza kwambiri
Ngakhale kuti palibe chosowa chochita masewera olimbitsa thupi kuti athandize kutentha makilogalamu, zabwino kwambiri zimasowa kanthu: Thupi lanu. Kaya muli mu chipinda chosasangalatsa cha hotelo kapena agogo anu apansi pansi, m'chipinda chanu chodyera kapena bafa kuntchito, thupi lanu liri ndi zonse zomwe mumasowa kuti mukhale ndi thupi lonse lopuma. Chinsinsi ndicho kudziwa bwino kwambiri zochitika zolimbitsa thupi komanso momwe mungazigwiritsire ntchito limodzi kuti zitheke bwino.
Mutha kupeza zambiri mwazizolowezi zomwe mumaphatikizapo mu gawo la 10-Minute Circle Workout Circuit .
1 - Magulu
Chomwe : Gwiritsani mawondo ndi masewera ngati kuti mutakhala pampando. Eya, palibe mpando. Imani mmbuyo. Bwerezani
Chifukwa : Zogwira ntchito zimagwira ntchito minofu yonse m'munsi ndikutsanzira kayendetsedwe ka tsiku lonse, ndikupanga maseĊµera olimbitsa thupi
Zofunika : Mabondo okondwa, mawonekedwe abwino
Zisamaliro : Mbalame ikhoza kuyambitsa kupweteka kwa bondo, koma inu mungapewe izo mwa kusunga kulemera pa zidendene zanu ndi mawondo kumbuyo kwa zala zakutsogolo. Mukhozanso kuyesa njira zina ku masewera .
Momwe Mungachitire :
- M'madera ena : Phatikizani masewera kuti azitha kuyendera dera limodzi ndi zochitika zina zomwe zikuwonetsedwa apa, kuchita masewera olimbitsa thupi kwa masekondi 30-60
- Mphamvu : Mbalame yowonjezera yokhala ndi squat imadumpha kwa masekondi 30-60
- Kupirira : Chitani masewera ambiri monga momwe mungathere mu masekondi 30-60, mukuponya miyendo ndi manja pamodzi
- Kuti mukhale ndi mphamvu : Yonjezerani kulemera kapena, pochita masewera olimbitsa thupi, pang'onopang'ono: 4 chiwerengetseni, gwiritsani pansi pansi pa 4, 4 muwerengere, mubwereze mobwerezabwereza 12-20
2 - Mapulogalamu
Zomwe : Mwachidule, gwiritsani mawondo ndi mawondo pansi mpaka mabondo ali pafupi makilogalamu 90 digiri. Imani, bwererani ndikumverera kutentha
Chifukwa chake : Maungulo amagwira ntchito minofu yonse yaikulu m'munsi komanso amayang'ana molingana ndi kukhazikika
Zofunika : Mabondo okondwa, mawonekedwe abwino
Zisamaliro : Zingayambitse kupweteka kwa bondo. Zambiri zogwirizana ndi mliri kuti musapewe ululu wamondo .
Momwe Mungachitire :
- Pa dera : Phatikizani mapapu kukhala ntchito yoyendera dera ndi zochitika zina zomwe zikuwonetsedwa apa, kuchita masewera olimbitsa thupi kwa masekondi 30-60
- Mphamvu : Malowa ena okhala ndi plyo lunge kwa masekondi 30-60
- Kupirira : Chitani mapapu ambiri momwe mungathe mu masekondi 30-60, osinthani mbali
- Mphamvu : Yonjezerani kulemera kapena, kwa mapapu amodzimadzimadzi, pang'onopang'ono: 4 kuwerengera, gwiritsani pansi pansi pa 4, 4 kuwerengera, kubwereza mobwerezabwereza 12-20 kumbali iliyonse
3 - Imfa Yomwe Imatuluka
Zomwe : Kusankhana pa mwendo umodzi ndi nsonga kuchokera m'chiuno, kuchepetsa msolo ndi kubweretsa mwendo wakumbuyo molunjika mpaka onse ali (mwina) akufanana ndi pansi
Chifukwa : Zitha kuchitika paliponse ndipo sizikusowa zipangizo zamakono. Amagwira ntchito zodabwitsa pazithunzi ndi zowonongeka pamene akutsutsana ndi kukhazikika
Zofunikira : Makhalidwe olimba, malire abwino
Zochenjeza : Zingayambitse mavuto ombuyo ngati mutayandikira. Pewani mapewa kumbuyo ndi kumbuyo kumapeto kwa zochitika zonsezi.
Momwe Mungachitire :
- Paulendo : Phatikizani kuwonongeka kwa miyendo imodzi muchitetezo cha dera ndi zochitika zina zomwe zikuwonetsedwa apa, kuchita zochitika zonsezi kwa masekondi 30-60
- Mphamvu : Gwiritsani bondo ndikuwerama, kugwa pansi kuti mugwire pansi ndikukankhira kumbuyo, mutenge mwendo wakutsogolo. Bwerezani masekondi 30-60 kumbali iliyonse. Onjezani kulumpha kwachangu
- Kupirira : Yang'anani paulendo woyendetsa, kuchita maulendo ambirimbiri amphongo monga momwe mungathe mu masekondi 30-60, osinthani mbali
- Kuti mukhale ndi mphamvu : Onjezerani kulemera kapena, chifukwa cha kuwonongeka kwa thupi, gwiritsani ntchito zida zowonongeka, kutsogolo kwa makutu kwa masekondi asanu, kubwereza mobwerezabwereza 12-20 kumbali iliyonse
4 - Khoma limakhala
Chomwe : Kukhala pansi pa khoma kwa nthawi yonse yomwe mungathe kupirira
Chifukwa : Khoma limakhala lokongola kutentha thupi la pansi ndi kumanga kupirira m'chiuno, glutes, quads, ndi hamstrings
Zofunika : Khoma
Zosamalidwa : N'zosavuta kubisa pokhala pamwamba pa khoma, zomwe zingasokoneze nthawi ndikupweteka. Sungani kulemera kwa zidendene ndikuyesa maondo anu pamakilogalamu 90. Ndiponso, izi zimawotchera kwambiri quads
Momwe Mungachitire :
- M'kati : Kuphatikiza khoma kumakhala ntchito yoyendayenda ndi zochitika zina zomwe zikuwonetsedwa pano, kuzigwira kwa masekondi 30 mpaka 2 minutes
- Kupirira : Gwirani khoma kukhalapo malinga ndi momwe mungathere. Imani, pumulani ndi kubwereza
- Kutentha : Yambani ndi khoma akukhala ngati kutentha kwa thupi lanu la pansi, kugwira nawo nthawi yonse yomwe mungathe
5 - Pushups
Zomwe : Pa manja ndi zala zazing'ono kapena, ngati simungathe kuzipirira izo, pa mawondo, pendani mitsuko kuti mudzichepetse pansi. Mwachidziwitso, sintha malingaliro anu ndi kukankhira kumbuyo. Mukhozanso kuphatikizapo kugunda, kubuula, ndipo nthawi zina, kulira kwachete
Chifukwa : Pushups samafuna zipangizo zamakono kapena luso, ngakhale kuti zimafunikira kuchita. Amaganizira pachifuwa, koma amagwiritsa ntchito minofu yonse m'thupi ndipo ikhoza kuchitidwa kulikonse
Zofunikira : Pansi, makamaka ndi matti kapena carpet
Zisamaliro: Pushups imafuna mphamvu yamphamvu yapamwamba ya thupi ndipo anthu ambiri amawanyansidwa nawo. Tikhoza kugwiritsira ntchito zida zankhondo, pamene mungagwiritse ntchito pazitsulo zolemera kapena pushup
Momwe Mungachitire :
- Paulendo : Phatikizani pushups mu ntchito yoyendera dera ndi zochitika zina zomwe tawonetsa apa, kuchita masewera olimbitsa thupi kwa masekondi 30-60
- Kupirira : Pitani kuti muziyenda mofulumira, muchite zambiri momwe mungathere mu masekondi 30-60
- Kuchita masewera olimbitsa thupi : Chitani ma seti awiri a 10-20 pushups pamodzi ndi thupi lanu lapamwamba
- Monga chovuta : Tengani mayeso a pushup masabata onse anai kuti muwone momwe mukuyendera
6 - Mapulosi
Chomwe : Khalani pa benchi kapena mpando, limbani kulemera kwanu ndi manja anu ndikugwiritsanso maulendo mu triceps pushup. Pewani mmbuyo ndikuchitanso
Chifukwa : Zipangizo zingatheke pena paliponse popanda luso lapadera kapena zipangizo (ngakhale mpando ukuwonjezera njira zambiri). Zili bwino kwambiri kuti kulimbitsa katatu
Zofunikira : Mpando, ngakhale mutha kuzichita pansi kapena pafupi chirichonse
Zisamalidwe : Mafinya amatha kugwedeza mapewa ndi ziboda kwa anthu ena. Gwiritsani pa zitsulo zamagetsi kapena pirpp bars kuti ziwalozo zikhale zolunjika. Sungani mapewa pansi ndi m'chiuno pafupi ndi mpando. Kapena musamachite izo ... palibe amene angadziwe konse
Momwe Mungachitire :
- M'madera ena : Phatikizani ma dizilo m'ntchito yoyendera dera ndi zochitika zina zomwe tawonetsa apa, kuchita masewera olimbitsa thupi kwa masekondi 30-60
- Kupirira : Pitani kuti muziyenda mofulumira, muchite zambiri momwe mungathere mu masekondi 30-60
- Kuchita masewera olimbitsa thupi : Chitani masentimita 2-3 a ma divi 10-20 pamodzi ndi thupi lanu lapamwamba. Yesani kusiyana kwakukulu kwa seti iliyonse
Zambiri
7 - Yambani Ups
Chomwe : Chimodzi mwa zovuta kwambiri zomwe thupi limapanga
Chifukwa : Ndikuyesa kupeza yankho
Zosowa : Mthunzi wotsalira, chitsulo chidzakhala, kuleza mtima, chidziwitso ndi matani
Zitetezo: Pullups ikhoza kukhumudwitsa minofu iliyonse mu thupi lanu, ngati simusamala. Yambani ndi kusintha - Kukhazika mapazi anu pa mpando kuti muwonjezere chithandizo, mwachitsanzo - ndipo pang'onopang'ono yesetsani njira yanu mpaka kufika pa pullups
Kusiyanasiyana : Imani pachitetezo kapena mpando, zopanda pake - gwiritsani ntchito mpando kuti ufike pamalo apamwamba pamwamba pa bar ndipo pang'onopang'ono mukhale pansi, latulldown lat (ntchito yoyamba yopangira mphamvu ya pullups),
Momwe Mungachitire :
- Pa dera : Phatikizani mapulumulo kuti azitha kuyendera dera limodzi ndi zochitika zina zomwe tawonetsa apa. Mungathe kuyika masewerawa mutatha kutentha, koma asanatope kwambiri ndi zochitika zina. Chitani zonse zomwe mungathe ndi mawonekedwe abwino, kapena yesetsani kusintha kwa nthawi yaitali
- Kuchita masewera olimbitsa thupi : Chitani ma seti awiri a masentimita awiri ndi makumi awiri limodzi ndi kumbuyo kwa thupi lanu kapena kumaliza thupi lanu lonse. Yesani kusiyana kosiyana kapena kusintha kwaseri iliyonse
8 - mabomba
Chotani : Squat pansi, dumphirani mapazi pamtunda, jumphani iwo mmbuyo, imani, kulira pang'ono ngati mungapeze mphamvu
Chifukwa : Mabala a thupi ndi thupi lonse, kugwira ntchito minofu yambiri ndi pafupi mbali zonse za thupi - Mphamvu, chipiriro, cardio, pachimake ndi thanzi labwino. Palibe zipangizo zamakono kapena luso lofunikira, koma muyenera kuchita
Zofunika : Pansi, chidziwitso chochita masewera olimbitsa thupi, chikondi chozunzidwa
Zisamaliro: Zochita izi zapita patsogolo ndi zovuta kwambiri. Oyamba akuyenera kuyamba ndi chimodzi mwa zosinthidwa zotsatirazi
Kusiyanasiyana : Kubwezeretsa mapazi mmalo modumphira, dumpha pamene iwe uimirira , kuwonjezera pushup kapena kugwiritsa ntchito zipangizo: Mpira wa mankhwala , BOSU , kettlebell kapena Gliding Discs
Momwe Mungachitire :
- Paulendo : Phatikizani zikwangwani mu dera la cardio, dera la mphamvu kapena osakaniza awiriwo. Pitani kwa masekondi 30 mpaka 60 pa dera lililonse, kuyesera kusiyana kwakukulu nthawi iliyonse
- Mu Maphunziro Ofunika Kwambiri : Chitani mabala ambiri monga momwe mungathere mu masekondi 30-60, mukusinthasintha ndi zina zothamanga kwambiri . Mutha kugwiritsanso ntchito mabomba mumasewera olimbitsa thupi.
9 - Plank
Chotani : Kusunga malo, pakhosi kapena manja, malinga ndi momwe mungathere
Chifukwa : Kuchita masewera olimbitsa thupi, kugwira ntchito minofu yakuya ya abs ndi kumbuyo. Mapewa, kunyezimira, nsapato, ndi manja zimagwira ntchito monga zolimbitsa thupi, kupanga thupi lonse thupi
Zofunikira : Pansi, luso lofanana ndi thabwa
Zisamaliro : Kusamuka uku kungakhale kovuta kwambiri kwa oyamba kumene ndipo kungabwerere kumbuyo ngati simusunga thupi lanu. Pewani kugwedeza pakati ndikuyeseni pamadondo ngati kusinthidwa
Momwe Mungachitire :
- Pozungulira : Phatikizani matabwa kuti azitha kuyendera dera limodzi ndi zochitika zina zomwe zikuwonetsedwa pano, atagwira mphindi iliyonse kwa masekondi 30 mpaka 2 minutes
- Pulogalamu yopangira masewera olimbitsa thupi : Pangani zojambula zitatu kapena zingapo m'magulu anu oyambirira , kuchita masewera 1-3 ndikukhala ndi zolimba kwa masekondi 10 mpaka 2 mphindi kapena kuchita mapepala 10-12
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10 - Bridge ndi Leg Drops
Chotani : Gwiritsani malo apa mlatho ndi mwendo umodzi molunjika. Lembetsani mwendo kumbali ndikubwezeretsanso
Chifukwa : Kuyenda kovuta-kuposa-kuyang'ana kuyang'ana kumagwiritsira ntchito glutes, hamstrings, m'munsi kumbuyo, ndi abs
Zofunikira : Pansi, luso lofanana ndi mlatho
Zisamaliro : Kusunthika uku kumafuna kukhwima kwakukulu ndi zitsulo zam'mimba komanso maziko olimba. Konzekerani kutentha kotentha kumbuyo kwa mwendo
Momwe Mungachitire :
- Pa dera : Phatikizani milatho yomwe ili ndi madontho a miyendo mu ntchito yoyendera dera ndi zochitika zina zomwe zikuwonetsedwa pano, ndikupanga maulendo 10-20 pa mwendo uliwonse
- Pulogalamu yopangira masewera olimbitsa thupi : Kodi madokolo ali ndi madontho a mwendo pamutu wanu wopanga masewero olimbitsa thupi , mukupanga mapepala 1-3 a mapepala 10-20