Maphunzirowa apanga zochitika zokhudzana ndi kagayidwe ka thupi , mtundu wa ntchito imene ena amakhulupirira ndiyo njira yabwino kwambiri yochepetsera thupi ndi kukhala oyenerera. Ntchitoyi imaphatikizapo masewera apamwamba, omwe amapanga thupi lonse.
1 - 10-Minute Met Con Workout
Kuti mugwire bwino, muyenera kutuluka panthawi yonseyi, koma kumbukirani kuti iyi ndi njira yophunzitsira kwambiri ndipo ingakulimbikitseni mwamsanga. Ndikupangira kubwerera mmbuyo ndipo, mwinamwake, kuwonjezera kupumula koyamba nthawi yoyamba kuzungulira. Izi ndi zazodziwikiratu, zomwe zimagwira ntchito molimbika kwambiri.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Zojambula zosiyanasiyana zolemera, kettlebell (zosankha).
Konzekera:
Cardio yamphamvu kwambiri kwa mphindi 3-5.
Kulimbikitsidwa kugwira ntchito
Dongosolo la Dera : Chitani masewera olimbitsa thupi kwa masekondi 30, limodzi pambuyo pake ndi masekondi 10 a mpumulo pakati pa zochitika. Bwerezaninso maulendo atatu, malingana ndi nthawi yanu, msinkhu wanu ndi zolinga.
2 - mabomba
Momwe Mungachitire:
Sungani ndi kuyika manja anu pansi. Mu gulu lomwe likuphulika, bwezerani mapazi mmbuyo mu malo okankhira mmwamba, dumphirani mapazi kumbuyo pakati pa manja ndi kuimirira. Onjezerani wina kulumpha pamapeto kuti muwonjezere. Bwerezani kwa masekondi 30, mukugwira ntchito mwakhama momwe mungathere.
Kusintha / Kuyika / Nthawi:
Masekondi 30.
Sintha Mphamvu:
Yendani mapazi kumbuyo monga kusinthidwa, yonjezerani kulumpha kwachangu kwambiri.
3 - Squat ndi Overhead Press
Momwe Mungachitire:
Yambani ndi miyendo pafupi ndi chiuno-kutali ndikugwirizira zolemera pa mapewa. Sungani mochepa momwe mungathere ndi kukankhira muzitsulo kuti muimirire pamene mukukweza zolemera. Bwerezani kwa masekondi 30, mukugwira ntchito mwakhama momwe mungathere.
Kusintha / Kuyika / Nthawi:
Masekondi 30.
Sintha Mphamvu:
Gwiritsani ntchito miyeso yowala kapena kulemera kwa kusintha.
4 - Kukula kwa Mapiri
Momwe Mungachitire:
Mu malo amodzi, pembedzani maondo ndi kutuluka mwamsanga momwe mungathere, kusinthana mbali. Gwirani zala zazing'ono pansi kuti muthamanga kapena kuziika mlengalenga. Bwerezani kwa masekondi 30, mukugwira ntchito mwakhama momwe mungathere.
Kusintha / Kuyika / Nthawi:
Masekondi 30.
Sintha Mphamvu:
Yendani maondo mmalo mwa kuthamanga kuti musinthe.
5 - Kuthamanga kwa Squat
Momwe Mungachitire:
Ikani manja kumbuyo kwa mutu, pembedzani. Lembani maondo mu squat, mawondo kumbuyo kwa zala zakutsogolo ndi msolo ukutsamira pang'ono patsogolo. Dumphira mokweza momwe mungathere, ndikuyenda ndi maondo ofewa mu squat. Bwerezani kwa masekondi 30, mukugwira ntchito mwakhama momwe mungathere.
Kusintha / Kuyika / Nthawi:
Masekondi 30.
Sintha Mphamvu:
Tulutsani kuti muchepetse mphamvu.
6 - Plyo Lunge
Momwe Mungachitire:
Yambani pamalo apamwamba, phazi lakumbuyo, kumanzere kumbuyo, mawondo onse pa angapo 90. Dumphirani ndikusuntha miyendo mumlengalenga, ndikukwera m'mphepete mwa kumbuyo kwa kumbuyo, kumbuyo kwa msana. Bwerezani kwa masekondi 30, mukugwira ntchito mwakhama momwe mungathere.
Kusintha / Kuyika / Nthawi:
Masekondi 30 kumbali iliyonse.
Sintha Mphamvu:
Tulutsani kapena muthamangitse pang'ono, osasintha miyendo.
7 - Kumenyana ndi zowawa
Momwe Mungachitire:
Sungani pansi ndikuyendetsa manja anu mpaka mutakhala pansi. Chitani phokoso pa mawondo kapena zala ndiyeno muyang'ane manja ndikubwerera ku squat ndi kuimirira. Onjezerani kulumpha pamapeto kuti muwonjezere. Bwerezani kwa masekondi 30, mukugwira ntchito mwakhama momwe mungathere.
Kusintha / Kuyika / Nthawi:
Masekondi 30.
Sintha Mphamvu:
Chotsani pushup kuti muchepetse mphamvu, yonjezerani kulumpha mwamphamvu kwambiri.
8 - Pushups Ndi Mbali Zing'ono
Momwe Mungachitire:
Mu malo osungirako manja, ndi manja oyandikana pamodzi, chitani triceps pushup. Pamene mukukankhira mmwamba, mutembenuze kumanzere, mutenge mkono wakanja molunjika pambali. Bwererani mmbuyo kwa pushup ina, ndiyeno perekani mbali kumbali inayo. Bwezerani, kusinthana mbali kwa masekondi 60.
Kusintha / Kuyika / Nthawi:
Masekondi 30.
Sintha Mphamvu:
Kodi kusuntha pa mawondo kuti musinthe.
9 - Kutembenuzira Lunge Ndi Kettlebell Sweeps
Momwe Mungachitire:
Yambani ndi mapazi ochuluka kuposa chiuno, kettlebell kapena kulemera mu dzanja lamanja. Pivot ndi kutembenuzira thupi kumanja ndi kulowetsa mumtunda. Pamene mukukankhira kumbuyo, sungunulani kulemera ndi kumutu pamene mutembenukira kumbuyo. Sinthani manja ndi kulowera kumanzere, mutsike mumtunda ndi kulemera. Pitirizani kusinthanitsa mbali pamene mukukweza kulemera ndi kupitirira (ngati mutapita patsogolo, mukhoza kuponyera kulemera kwina) pamasekondi 30, mukugwira ntchito mwakhama momwe mungathere.
Kusintha / Kuyika / Nthawi:
Masekondi 30.
Sintha Mphamvu:
Chotsani kulemera kwake kapena kusunga mapapo osasintha.