Izi Zolimbitsa Mphindi 10 Zomaliza Zapangidwa Kuti Zikukhumudwitse Minofu Yanu

Zamkati

• Chodulira m'mutu
• Pereka Bwererani Kuti Mulumphe
• Kankhani-Mmwamba
• Ipsilateral Mbali Lunge
• Renegade Row
• Burpee Hand Release
• Onaninso za

Zingakhale zokopa kwambiri kuponya thaulo kumapeto kwa kulimbitsa thupi. (Ndipo masiku ena, kungogwira ntchito pang'ono kungakhale chipambano chenicheni.) Koma ngati muli ndi chilichonse choti mupereke, kuponya omaliza kumapeto kwa zomwe mumachita kungakhale kopindulitsa kwambiri. Kufikira pakutopa kwathunthu kumapeto kwa gawo lochitira masewera olimbitsa thupi kudzakuthandizani kukhala omasuka ndikukankhira kudutsa malo omwe mukuwotcha matani a zopatsa mphamvu ndikumanga mphamvu. (Umu ndi momwe mungadzipangire nokha pamene mukuchita solo.)

Kusuntha kwa mphindi 10 kumeneku kuchokera ku Barry's Bootcamp ndi mphunzitsi wamkulu wa Nike Rebecca Kennedy adapangidwa kuti azikhazikika mpaka kumapeto kwa masewera olimbitsa thupi kuti akufikitseni m'mphepete mwa nthawi yopuma. (Mukufuna kuyang'ana kwambiri pamtima panu? Onjezerani machitidwe anayi oblique nawonso.) Zili ndi inu kuti mudzikakamize mpaka kumapeto. Sitikufunsani zochuluka kuchokera kwa inu - kubwereza kasanu koyera kwamayendedwe asanu ndi limodzi awa.

Momwe imagwirira ntchito: Chitani kusuntha kulikonse chifukwa cha kuchuluka kwa ma reps omwe awonetsedwa. Pambuyo paulendo umodzi, mwatsiriza.

Mufunika: Kettlebell ndi seti ya dumbbells

Chodulira m'mutu

A. Imani ndi mapazi okulirapo pang'ono kuposa kutambasula m'chiuno, kettlebell pansi pakati pa mapazi. Mangirira kutsogolo m'chiuno kuti ugwire kettlebell chogwirizira, kubwerera mowongoka.

B. Sambani kettlebell mpaka pachifuwa: kwezani thupi kuti liyimirire, mukugwedeza zigongono. Kenako ikani pafupi ndi nthiti, ndikusinthana kuti mugwire kettlebell ndi nyanga, pansi pa belu likuyang'anabe pansi.

C. Ndi kettlebell yomenyedwa patsogolo pa chifuwa, pangani squat.

D. Imani, kukanikiza kettlebell molunjika pamwamba.

E. Sinthani mayendedwe kuti mubwerere poyambira.

Chitani 5 mobwereza.

Pereka Bwererani Kuti Mulumphe

A. Imani ndi mapazi limodzi, mutanyamula cholumikizira m'manja ndi mbali.

B. Khalani pansi kuti mukhale pansi, mukugubudukira kumbuyo m'mapewa ndi mawondo. Zigongono zili pafupi ndi nthiti, zopindika pa madigiri 90, zogwirizira zotumphukira pakukula kwa batani.

C. Pitirizani kutsogolo kuti mubwerere kumapazi ndikudumpha, ma dumbbells mbali. Bwerani pang'onopang'ono ndipo nthawi yomweyo bwererani kumbuyo kuti muyambe kuyimanso.

Chitani 5 mobwereza.

Kankhani-Mmwamba

A. Yambani pamalo okwera matabwa.

B. Pansi pachifuwa mpaka zigongono zipanga ngodya ya digirii 90, zolimba pakati ndi m'chiuno molingana ndi thupi lonse.

C. Sindikizani pansi kuti muwongolere mikono ndikubwerera poyambira.

Chitani 5 mobwereza.

Ipsilateral Mbali Lunge

A. Gwirani kettlebell kudzanja lamanja, yolumikizidwa msinkhu wamapewa.

B. Tulukani ndi phazi lamanja mumalowedwe ammbali, ndikunyamula mwendo wakumanzere wowongoka koma osakhoma.

C. Kokani phazi lamanja kuti mubwerere pakatikati ndikubwerera poyambira.

Chitani maulendo asanu mbali iliyonse.

Renegade Row

A. Yambani pamalo okwera, mutanyamula cholumikizira m'manja.

B. Mzere kumanzere dumbbell mpaka pachifuwa, kusunga thupi lalikulu pansi.

C. Pansi kumanzere dumbbell pansi, ndiye bwerezani ndi dzanja lamanja. Ndiye 1 rep.

Chitani 5 mobwereza.

Burpee Hand Release

A. Mangirirani m'chiuno ndikugwada kuti muike migwalangwa pansi kutsogolo kwa mapazi.

C. Dumphirani mapazi kubwerera kumalo okwera matabwa ndi kutsika thupi pansi.

D. Kwezani manja pansi ndikufika kutsogolo, biceps ndi makutu. Kenako ikani manja pansi pamapewa ndikudina thupi pansi, mukuyenda kupyola matanthwe akulu ndikudumpha mpaka manja.

E. Lumpha, kufikira mikono pamwamba.

Chitani 5 mobwereza.

Onaninso za