Kulimbitsa thupi kwa mphindi 4 tsiku lililonse

Zamkati

• 1. Magulu oyipa
• 2. Kwezani mwendo
• 3. Mlatho wa mwendo umodzi
• 4. Matabwa amisomali
• Tengera kwina

Chimodzi mwamaganizidwe olakwika pazokhudza masewera olimbitsa thupi ndikuti mumakhala mukuchita tsiku lililonse kuti muwone zotsatira. Ndife amayi otanganidwa, chifukwa chake ngati tingapeze ndalama zambiri ndikugwira ntchito mwachangu, lembetsani!

Apa, timagawana chizolowezi chamiyendo yamphindi zinayi chomwe mungachite tsiku ndi tsiku. Koma musapusitsike - chifukwa chakuti ndi chachidule sizitanthauza kuti ziyenera kukhala zosavuta. Makhalidwe abwino kuposa kuchuluka, chifukwa chake yang'anani pa mawonekedwe, onjezerani dumbbell ngati kulemera kwake kuli kosavuta, ndipo yambani kugwira ntchito.

1. Magulu oyipa

Magulu ndi bwenzi lapamtima la atsikana - amagwira ntchito miyendo yanu komanso zofunkha zanu. Onjezerani mu sitepe ya mbali ndipo mudzamva kutentha kwapadera mu ntchafu ndi m'chiuno mwanu.

Zida zofunikira: dumbbell yaying'ono kapena kulemera ngati mukufuna zovuta

1. Imirirani molunjika ndi miyendo-mulifupi paphewa pathupi ndi mikono pambali panu (kapena mukulemera pachifuwa).
2. Pitani kumanja, ndipo mukutero, khalani kumbuyo kwa squat, ndikukweza mikono yanu patsogolo panu ngati mukugwiritsa ntchito thupi lanu lolemera.
3. Dzukani ndi kubwerera kukaima pakati. Bwerezani kumanzere.
4. Malizitsani mozungulira 1 mphindi 1.

2. Kwezani mwendo

Ngati mwakhalapo ndi ballet, mukudziwa kuti ndi yakupha ntchafu - ndichifukwa chake tidaba kusunthaku komwe kudalimbikitsidwa ndikuvina!

Zida zofunikira: palibe

1. Yambani pamalo a squi squi, manja anu mbali. Zala ziyenera kutchulidwa, kutambasula mapazi kuposa kupingasa phewa ndikugwada pang'ono.
2. Khalani pansi, ndikukankhirani m'chiuno, ndikunyamuka, kwezani mwendo wakumanja mlengalenga pambali panu. Pitani mokweza bwino. Bwererani bwinobwino pamalo oyambira.
3. Bwerezani masitepe omwewo, kwezani mwendo wamanzere.
4. Malizitsani ulendo umodzi 1 miniti.

3. Mlatho wa mwendo umodzi

Palibe chizolowezi chothamangitsa ntchafu chomwe chatha popanda mlatho, chomwe chimalimbitsa ma hamstrings, glutes, ndi pachimake. Kuti mupindule kwambiri ndi ntchitoyi, Finyani masaya anu mukafika pamwamba, ndikupangitsani kulumikizana kwamthupi.

Zida zofunikira: mphasa, kuphatikiza chofufumitsira pang'ono kapena kulemera ngati mungafune zovuta

1. Yambani kugona pansi pamphasa, mawondo atawerama pansi ndi mitengo ya kanjedza ikuyang'ana pansi pambali panu.
2. Kwezani mwendo wanu wamanja pansi ndikuwongola patsogolo panu pomwe mwendo wanu wamanzere ukhazikika.
3. Pogwedeza chidendene chanu chakumanzere pansi, kwezani m'chiuno mpaka kudenga, ndikufinya pamwamba mukafika pamilatho yolimba.
4. Pepetsani pansi ndikubwereza kwa masekondi 30. Sinthani miyendo, ndikumaliza masekondi 30 ndi mwendo wakumanzere kuti mumalize ntchitoyi.

4. Matabwa amisomali

Pakadali pano muyenera kukhala kuti mwatopa pang'ono, koma thabwa ladzutsutsani mpaka kumapeto!

Zida zofunikira: yolimba pansi, chopukutira kapena chosunthira phazi lililonse

1. Yambani mu thabwa ndi matawulo kapena zotchingira zomwe zili pansi pa chala chilichonse.
2. Kulimbitsa thupi lanu lakumtunda ndi kumtunda, pang'onopang'ono kokerani mapazi anu mulifupi momwe angapitire. Imani kaye, kenako mubwezeretseni pakati pogwiritsa ntchito minofu yanu ya ntchafu. Sungani m'chiuno mwanu pansi ndikukhazikika kwanu.
3. Lembani zozungulira ziwiri zamasekondi 30 iliyonse.

Tengera kwina

Pezani njira yogwiritsira ntchito chizolowezi chanu m'ndondomeko yanu ya tsiku ndi tsiku ndikudzipereka kukanikiza nthawi iliyonse. Onani ntchafu zanu zisintha!

Nicole Bowling ndi wolemba waku Boston, wophunzitsa za ACE wotsimikizika, komanso wokonda zaumoyo yemwe amagwira ntchito yothandiza azimayi kukhala ndi moyo wathanzi, wathanzi, komanso wosangalala. Malingaliro ake ndikuti muphatikize ma curve anu ndikupanga zoyenera - zilizonse zomwe zingakhale! Adawonetsedwa m'magazini ya Oxygen "Future of Fitness" m'magazini ya June 2016.