Chiuno Chopanda Zida ndi Kulimbitsa Chiuno Mutha Kuchita Mphindi 10

Zamkati

• Sumo Squat yokhala ndi Side Reach
• Bweretsani Curtsy + Punch
• Kusintha Jump Lunge + Crunch Yoyimirira
• Crouching Mbali Crunch
• Kokani ku Full Side Plank
• Khalani-Mmwamba ku Glute Bridge
• Onaninso za

Konzekerani kulimbitsa ndi kumveketsa gawo lanu lonse lapakati ndi thupi lanu ndi masewera olimbitsa thupi a mphindi 10 opangidwa kuti azisema m'chiuno ndi m'chiuno mwanu.

Kuchita masewera olimbitsa thupi kumeneku kumaphatikiza zolimbitsa thupi zolimbitsa thupi zomwe zimakusiyirani kotentha, thukuta (mwanjira yabwino). Kusuntha kulikonse kudzaphatikizana mosadukiza zolimbitsa thupi komanso zolimbitsa thupi zocheperako kuti mukhale ndi theka la nthawi. Ndipo chifukwa chizoloŵezichi chimafuna zida za zero ndi malo ochepa, mukhoza kuchita paliponse.

Mukufuna kutuluka thukuta kwambiri? Bwerezani chizolowezi ichi kawiri kapena kawiri kwa mphindi 20 mpaka 30 zolimbitsa thupi. (Ndipo ngati mukufuna kuwonjezera ntchito yamagulu apamwamba, tengani zolimbitsa thupi za mphindi 10 pambuyo pake.)

Sumo Squat yokhala ndi Side Reach

A. Imani ndi mapazi palimodzi, manja kumbuyo kwa mutu ndi zigongono zoloza mbali.

B. Dumphani mapazi motalikirapo kuposa m'lifupi mwa chiuno, zala zolozera, ndi kutsikira mu sumo squat.

C. Dulani torso kumanja kuti mugwire zala kumanja pansi kumbuyo kwa chidendene chakumanja, kenako mubwerere pakatikati. Bwerezani mbali inayo.

D. Dumpha mapazi limodzi kuti mubwerere poyambira. Bwerezani kwa mphindi imodzi.

Bweretsani Curtsy + Punch

A. Imani ndi mapazi limodzi, manja ali okonzeka kutsogolo kwa nkhope.

B. Ndi phazi lakumanja, bwerera mmbuyo ndi kumanzere, kutsika m'malo opindika.

C. Limbikitsani phazi lamanzere kuti muyime, kuyendetsa bondo lamanja mpaka bondo lalitali, ndikubaya dzanja lamanzere kudutsa bondo kumanja.

D. Sinthani mayendedwe kuti mubwerere kumalo osunthika ndikuyamba rep. Pitirizani kwa mphindi 1, kenaka bwerezani mbali inayo.

Kusintha Jump Lunge + Crunch Yoyimirira

A. Imani ndi mapazi pamodzi, mikono kumbuyo kwa mutu ndi zigongono zoloza mbali.

B. Tengani phazi lalikulu kumbuyo ndi phazi lamanja, kutsikira kumanzere kwa mwendo wamanzere.

C. Lumpha ndi kusinthana, n’kutera molowera mwendo wakumanja.

D. Dinani kuphazi lakumanja kuti muyime, kukankha phazi lakumanzere kutsogolo ndikugogoda zala zakumanja ndi dzanja lamanja.

E. Nthawi yomweyo tsitsani m'miyendo yamiyendo yakumanja, kenako ndikudumpha ndikusinthana kuti muyambenso kuyambiranso. Bwerezani kwa mphindi imodzi.

Crouching Mbali Crunch

A. Gwadani pa bondo lamanja ndi phazi lamanja pansi, manja kumbuyo kwa mutu ndi zigongono zoloza mbali. Phazi lakumanja kupita kumanzere kotero kuti shin yakumanja ndi perpendicular kumanzere phazi kuyamba.

B. Sindikizani mu phazi lamanzere kuti muyime, mukuyendetsa bondo lamanja kumbali, ndikuphwanya kuyesa kukhudza bondo lamanja ndi chigongono chakumanja.

C. Yesetsani pang'onopang'ono kubwerera kumalo oyambira, ndikugwedeza bondo lakumanja pansi. Pitirizani kwa mphindi imodzi, kenako mubwereza mbali inayo.

Kokani ku Full Side Plank

A. Gona moyang'anizana pansi ndi miyendo yotambasula, dzanja lamanja kumbuyo kwa mutu ndi chigongono cholozera ku mbali.

B. Yendetsani bondo lakumanzere kupita pachifuwa ndikuthyola chigongono chakumanja kutsogolo kuti muyese kukhudza chigongono.

C. Tulutsani, kenako falitsani mbali yakumanzere ndikukankhira kumtunda wakumanja kudzanja lamanzere, dzanja lamanja likufikira kudenga.

D. Chiuno chotsikirako, kenako ndikubwerera m'mbuyo kuti muyambe kuyambiranso. Pitirizani kwa mphindi 1, kenaka bwerezani mbali inayo.

Khalani-Mmwamba ku Glute Bridge

A. Bodza nkhope ndi chidendene chakumanja chitakanikizidwa pansi, kuloza bondo, ndi dzanja lamanja kumbuyo kwa mutu. Mwendo wakumanzere wowongoka umatambasulidwa mumlengalenga mogwirizana ndi ntchafu yakumanja.

B. Limbikirani chidendene chakumanja kuti mukweze m'chiuno mwanu momwe mungathere.

C. Chiuno chakumunsi chobwerera pansi, kenako nkumenyetsa kufikira dzanja lamanja mpaka kumapazi akumanzere.

D. Pitirizani kwa mphindi 1, kubwereza mbali inayo.

Osayiwala kulembetsa ku kanema wa Mike pa YouTube kuti muzichita masewera olimbitsa thupi kwaulere sabata iliyonse. Pezani zambiri za Mike pa Facebook, Instagram, ndi tsamba lake. Ndipo ngati mukufuna nyimbo zabwino kwambiri zolimbitsa thupi lanu, onani podcast yake yolimbitsa thupi yomwe ikupezeka pa iTunes.

Onaninso za