5 Kuyenda Kwathunthu Kukuthandizani Kuti Muzimva Wamaliseche

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Ngakhale simutenga selfie yamaliseche ku la Kim Kardashian, zimamveka bwino kuti muwoneke wamaliseche. Chifukwa chake tidalemba a Rebecca Kennedy, mphunzitsi wamkulu wa Nike komanso mlangizi wa Barry's Boot Camp, kuti tichite masewera olimbitsa thupi omwe angalimbikitse mtima wanu ndikujambula minofu yayikulu. (ICYMI: Mphamvu zonse za thupi la Kennedy komanso kulimbitsa thupi kwa cardio kukuthandizani kuti musiye zovala zake ndizopha.)

Momwe imagwirira ntchito: Chitani kubowola kulikonse pansipa kwa masekondi 45, kupumula kwa masekondi 15 pakati pakuboola. Mukamaliza masewera olimbitsa thupi onse, pumulani kwa masekondi 60 mpaka 90 kenako ndikubwereza katatu pamaseti anayi.

Zomwe mukufuna: Dumbbells (mapaundi 10-15)

1. Kuphedwandi Lonse-Grip Row

Kuchokera pamalo oimilira, yendetsani m'chiuno mmbuyo, kukhalabe lathyathyathya kumbuyo ndikugwada mofewa pa bondo. Chitani mizere iwiri, kenaka imani poyambira.

2. WokonzansoKankhani-ndi Burpee

Yambani pa thabwa ndi manja pa dumbells. Chitani mzere umodzi mbali iliyonse, kenako kukankha kumodzi. Malizitsani kupanga burpee, kusunga glutes mwamphamvu ndikubwerera mosalala mukadumpha mmbuyo kuti mubwerere papulatifomu.

3. Chigaza Crusher Bridge

Ndi zidendene pafupi ndi glutes, pezani mlatho wokhala ndi zigongono pansi ndi ma dumbells okhala mbali zonse. Mukamasunga mchiuno mulitali, kanikizani ma dumbell mpaka kudenga kuti musindikize pachifuwa, kenako ndikubwezerani ma dumbbells kuti mugwiritse ntchito ma triceps. Kwezani ma dumbbell m'mwamba, kuloza zigongono mpaka padenga, kenako tsitsani m'mbuyo poyambira.

4. Skater Wood Chop

Atanyamula dumbell imodzi pachifuwa kumapeto kwenikweni ndi miyendo yotambasuka, khalani kumbuyo zidendene kwinaku mukupuma mbali imodzi ndikujambula nkhuni. Bwererani ku malo, ndikubwereza mbali inayo.

5. Kankhani-mwendo umodzi

Kukhazikika pa phazi limodzi, pindani kutsogolo kwa manja, kukweza chidendene choyimirira. Kankhirani mmbuyo, kulumpha molunjika, ndi kubwereza. Pitani ku phazi lina pakati.

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