60-Second Cardio Isuntha

Zamkati

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Mukudziwa kuti muyenera kuchita masewera olimbitsa thupi kwambiri. Mukufuna kuchita masewera olimbitsa thupi kwambiri. Koma nthawi zina zimakhala zovuta kufikitsa zolimbitsa thupi nthawi yanu yonse. Nkhani yabwino: Maphunziro angapo omwe adasindikizidwa akuwonetsa kuti mutha kukhalabe bwino ndikuwotcha zopatsa mphamvu zokwanira kuti mukhalebe kapena kuchepetsa thupi pochita masewera olimbitsa thupi tsiku lonse. M'malo mwake, kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kwakanthawi kochepa-mphindi zitatu zokha-ndizothandiza ngati zazitali, bola nthawi yonse yolimbitsa thupi ndiyolingana. Bwerezani zochitika zotsatirazi kwa mphindi imodzi.

1. Jack wodumpha

Imani ndi mapazi pamodzi, ndiye kulumpha, kulekanitsa miyendo ndi kukweza manja pamwamba. Malo okhala ndi mapazi motalikirana m'chiuno-m'lifupi, ndiye kulumpha mapazi kumbuyo ndi manja pansi.

2. Masitepe akuthamanga

Kuthamanga masitepe, kutambasula manja anu, kenako ndikutsika. Sinthani potenga masitepe awiri nthawi imodzi.

3. Chingwe cholumpha

Chitani choyambira chachikulu cha boxer kapena kulumpha kwa miyendo iwiri. Khalani pamiyendo yamiyendo, osadumpha kuchokera kumtunda, zigongono pambali panu.

4. Squat kudumpha

Imani ndi mapazi kutambalala m'chiuno. Bwerani mawondo ndi chiuno chotsikira mu squat. Lumpha mumlengalenga ndikuwongola miyendo, kukweza manja mmwamba. Landani mofewa, kutsitsa mikono.

5. Gawani kudumpha

Imani mozungulira, phazi limodzi likuyenda mtunda kutsogolo kwa linzake, kenako mugwadire ndikudumpha, ndikusinthasintha miyendo kumtunda ndikupopa manja motsutsana ndi miyendo. Miyendo ina.

6. Kwererani

Yendani pamtunda, masitepe, kapena benchi yolimba ndi phazi limodzi, kenako linalo, kenako pansi limodzi; bwerezani.

7. Kusinthana kwa bondo

Ataima wamtali, bweretsani bondo lanu pachifuwa chanu osagwa nthiti; khotakhota moyang'anizana ndi bondo. Mbali zina.

8. Khosi lopindika

Kuyimirira wamtali, kupondaponda cham'mbali ndi phazi lamanja, kenako ndikubweretsa chidendene chakumanzere kumtunda; kukoka zigongono m'mbali. Mbali zina.

9. Jog m'malo

Pitani pamalo, mutakweza mawondo; timagwiritsa ntchito zida mwachilengedwe motsutsana. Ikani pansi mofewa, mpira wa phazi mpaka chidendene.

10. Kudumpha mbali ndi mbali

Ikani chinthu chilichonse chachitali, chowonda (monga tsache) pansi. Lumphani chammbali pa chinthu, kutera ndi mapazi pamodzi.

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