Zojambula Zogwiritsa Ntchito Pogwiritsa Ntchito Pachiyambi Pachiyambi ndi Mtima

Ngati mukuyang'ana zochepa, thupi lonse limasunthira mtima wanu, kutsogolo kwa matabwa ndi chisankho chabwino. Mumagwira ntchito moyenera ndi mphamvu zakuya pamene mukukweza mtima wanu popanda kufooketsa malumikizowo.

1 - Front Kick Plank

Ntchitoyi imafuna kuti muyese bwino, choncho mutenge nthawi yanu ndikugwiritsira ntchito pa mpando kapena khoma kuti mukhale olimba ngati mukufunikira.

1. Yambani ndi mapazi pamodzi ndipo mikonoyo ikhale pamalo oteteza.
2. Bweretsani bondo lolondola ndikukankhira mwendo, ndikupewa kugwedezeka kwa bondo.
3. Kuyanjana pa mwendo wakumanzere, bweretsa mwendo wakumbuyo kumbuyo kwa iwe, manja pansi pansi.
4. Bweretsani phazi lamanzere pafupi ndi dzanja lamanja mu thabwa, mutenge mwachidule.
5. Yambani phazi lakumanzere kupita kumalo othamanga, yimilirani ndikukankhira ndi mwendo wamanja, kupitiliza ndi matabwa anu kutsogolo.
6. Bweretsani mndandanda pambali ina, kubwereza kwa maselo 1-3 a 10-16 kachiwiri.

2 - Khalani ndi Kuima

Zochita izi sizingakhale zowoneka ngati zambiri, koma ndi njira yabwino yowonetsera mtima popanda zotsatira. Kusokonezeka kwapansiku kumakufikitsani ku sitepe kapena kumbuyo ndikubwezeretsanso, kuti thupi lonse lizichita masewera olimbitsa thupi.

1. Imani kutsogolo kwa sitepe kapena nsanja ndikukhala pansi, ndikuyika manja anu pafupi ndi m'chiuno.
2. Onetsetsani pamene mukutsitsa miyendo patsogolo panu.
3. Bweretsani miyendo mmbuyo ndikuyimirira, pogwiritsa ntchito manja anu kuti akuthandizeni ngati mukufunikira.
4. Onjezerani mwamphamvu pakugwira manja kutali ndi / kapena kuwonjezera kulumpha kumapeto kwa kayendedwe.
5. Bwerezani kwa masekondi 30-60.

3 - Mbali Yoyang'anizana Ndi Mphungu

Palibe chomwe chimapangitsa kuti mtima ukhale wovuta kuposa kukakamiza kukwera mpira ndipo pulogalamuyi imakhala yopambana kwambiri, yochita masewera olimbitsa thupi.

1. Yambani kutsogolo kutsogolo ndikulowera kumanja, muthamangitse phazi lakumanzere pomwe mukugwada bondo kutsogolo.
2. Pa nthawi yomweyi, ikani dzanja lanu lakumanzere molunjika, koma peŵani kugwiritsira ntchito malonda.
3. Bwezerani kumbuyo ndikuyang'ana kumanzere, mutenge mwendo wamanja kumbuyo ndi mkono wakanja kutsogolo.
4. Pitirizani kusinthana mbali, kusuntha mwamsanga momwe mungathere kuti muyambe kuyima mtima.
5. Bwerezani kwa masekondi 30-60.
6. Kuti mupite kusuntha, sungani bwino ndikugwiritsanso ntchito thupi lapamwamba. Mukhozanso kuwonjezera kulumpha pakati pomwe mumakonda kwambiri.

4 - mbali yayitali Puddlejumpers

Njira zazikulu (aka, Puddlejumpers) ndi imodzi mwa mafilimu omwe ndimawakonda kwambiri ngati mukufuna kutsika pang'ono, koma mwamphamvu kwambiri. Ndikokusuntha kophweka -kutenga mbali zazikulu, zazikulu mbali ndi mbali (ngati mukudumphira pamtunda), koma mumayang'anira mphamvu. Pitani mofulumira ndi kuwonjezera makina aakulu a mkono kuti muzitha kuyima mtima.

1. Pewani phazi lamanja pamene mutuluka ndi phazi lamanzere monga momwe mungathere (ngati kuti mukuyesera kupewa phokoso), mutenge mikono.
2. Land kumapazi a kumanzere, gwiritsani phazi lamanja pansi ndipo tsopano pita kumanzere kumanzere kuti mutenge mbali yina.
3. Pangani izi kukhala zochita zogwira mtima, osati kungogwira mwatsatanetsatane. Pewani nthawi iliyonse (popanda kulumpha - pokhapokha ngati mukufuna) ndikupanga kusuntha kwa mkono kuti muwonjezere mtima.
4. Lonjezerani liwiro lanu mwamphamvu kwambiri ndipo muwone momwe mungathere kupatula popanda kulumpha.
5. Bwerezani kwa masekondi 30-60.

5 - Kutsika Kwambiri Kuthamanga Jacks

Ngati simungathe kuchita ma jacks achizungulire, musadandaule. Mankhusu otsika othamangawa ndi abwino kuti mtima ukhale wosasuntha popanda kudumphira mmwamba ndi pansi.

1. Tsatirani phazi lamanja kumbali pamene mukukweza mkono ndi dzanja lanu lakumanja, kufikira momwe mungathere.
2. Yendetsani phazi mmbuyo ndikudutsa kumbali inayo ndi phazi lakumanzere, ndikugwedeza dzanja lakumanzere pamwamba.
3. Pitirizani kusinthana mbali, kuyenda mofulumira momwe mungathere, popanda kudumphira, ndi kusinthanitsa manja kuti muwonjezere mtima.
4. Kuti zikhale zovuta, kukulitsa chingwe, kufulumizitsa ndi kuwonjezera kuwonjezereka kwa mkono.
5. Bwerezani kwa masekondi 30-60.

6 - Kutsika Kwambiri Kuthamanga Zida za Mpheta za Utawaleza

Ngati mukuyang'ana zotsatira zochepa, muthamanga kwambiri, mutengere ma jacks anu ochepa omwe mumalumphira kumalo otsatira powonjezera mikono yamphamvu, yamphamvu. Muyiyiyi, mumayendetsa manja onse awiri pamene mukuyendetsa pambali kuti mutenge mtima wanu.

1. Yambani phazi lamanja kumbali ngati mutengere zida zonse ziwiri.
2. Onetsetsani phazi mmbuyo ndikudutsa kumbali inayo ndi phazi lamanzere, muthamangitse manja ndikuwatsitsa pamene mukuyenda kumbali inayo.
3. Pitirizani kusinthana mbali, kusuntha msanga momwe mungathere, popanda kulumpha, ndikuzungulira mikono, pafupifupi ngati mukupanga utawaleza.
4. Kuti zikhale zovuta, kukulitsa chingwe, kufulumizitsa ndi kuwonjezera kuwonjezereka kwa mkono.
5. Bwerezani kwa masekondi 30-60.

7 - Makhalidwe Abwino a Cardio

Kuwongolera mwendo mwendo sikungamveke ngati kuchita masewera olimbitsa thupi koma, mutayesera, mudzawona kuti zimapangitsa kuti mtima wanu ukhale wovuta pamene mukulimbana ndi kusinthasintha kwanu. Mfungulo ndikuteteza kuti miyendo ikhale yowongoka nthawi yonse ndikuyesera mwendo mwakuya momwe mungathere. Kupanga zida zikuluzikulu kumapanganso kuwonjezera ndipo, ngati mukufuna zina, yesetsani kudumphira pambali pamene mukukweza miyendo.

1. Yambani ndi mapazi palimodzi, manja onse awiri molunjika kumbali.
2. Kwezani mwendo wakumanja, kusunga pang'ono pondo ngati mukufunikira, kuti muzitha msinkhu kapena apamwamba.
3. Pa nthawi yomweyi mzungulira bwalo lakumanja mozungulira ndi pansi, ngati kuti mukuyesera kukhudza zala bwino (mwina simungathe ... ndizo zabwino).
4. Lembani pansi ndipo tsatirani mwendo wakumanzere kuti mutseke msinkhu, mukugwirana chanza chakumanja ndi dzanja lamanja.
5. Pitirizani, mupite mofulumira momwe mungathere, yonjezerani kulumpha mwamphamvu kwambiri ngati mukufuna.
6. Malizitsani 1-3 maselo 8-16.

8 - Mbali Yoyang'anizana ndi Makina a Chifuwa

Kuwonjezera makina osindikizira a mabotolo kumapope amkati amatha kukweza mtima pamtima pamene akugwiritsira ntchito thupi limodzi panthawi yomweyo. Sinthani mavutowo monga pakufunika kuti mupeze ntchito yochuluka mu chifuwa, mapewa, ndi mikono.

1. Lembani gulu lokaniza kapena chubu kuzungulira kumbuyo kumbuyo, kuzibweretsa pansi pa ziphuphu ndi kumagwira mbali iliyonse.
2. Yambani kutsogolo ndikuyang'ana kudzanja lamanja, muthamangitse phazi lakumanzere pomwe mukugwada bondo kutsogolo.
3. Pa nthawi yomweyi, ikani dzanja lamanzere kumanja.
4. Bwezerani kumbuyo ndikuyang'ana kumanzere, mutenge mwendo wakumbuyo kumanja ndi dzanja lamanja mu nkhonya.
5. Pitirizani kusinthana mbali, mwina kusunthira mwamsanga kuti mtima ukhazikike kapena kusuntha pang'onopang'ono ndi kukulitsa mphepo kuti ikhale yochulukirapo.
6. Bwerezani kwa masekondi 30-60.
7. Kupangitsa kusuntha kuwonjezeka kuwonjezera kulumpha pakati.