Izi Zolimbitsa Thupi 8 Zolimbitsa Thupi Ndizoyambira-Zomveka-Koma Zosavuta

Zamkati

• 8-Move Battle Rope Workout
• Double-Arm Wave
• Mgwirizano Wamodzi Wokha ndi squat
• Mkono Umodzi Wave wokhala ndi Jump Squat
• Reverse-Grip Wave ndi Lunge
• M'chiuno Toss
• Double-Arm Wave yokhala ndi Burpee
• Mabwalo Amanja
• Slam yamphamvu
• Onaninso za

Mukuganiza kuti muchite chiyani ndi zingwe zolemetsazo zaku masewera olimbitsa thupi? Mwamwayi, simuli mu thupi. Mkonzi., kotero kuti simukuyenera kukwera - koma pali zochitika zambiri zakupha zingwe zomwe muyenera kuyesa m'malo mwake. (Ndipo, FWIW, muyenera kulingalira zopangitsa kuti chingwe chikwere chimodzi mwazolinga zanu zolimbitsa thupi.)

Osangodutsa zingwe zankhondo chifukwa simukudziwa momwe mungawagwiritsire ntchito kapena mukuganiza kuti asungidwira ochita masewera olimbitsa thupi. Mutha kukhala kuti mukusowa phindu lalikulu lamthupi (makamaka, zolimbitsa nthambo ndi zina mwamaulendo abwino kwambiri a Metabolism-Revving Strength Moves, Malinga ndi Sayansi). Phunziro limodzi muJournal of Strength and Conditioning Research adapeza kuti kuphulika kwa mphindi makumi atatu zamasewera olimbirana ndi zingwe zotsatiridwa ndi mphindi zopumulira mphindi imodzi ndiyo njira yabwino kwambiri yopititsira patsogolo mtima wanu ndikuchepetsa kuchepa kwa thupi. Olimbitsa thupi omwe amapanga magawo asanu ndi atatu a nthawi yopumira pantchito amawotcha mpaka ma calories asanu ndi anayi pamphindi. (Hellooo, maubwino a maphunziro a HIIT!)

Takonzeka kutaya pansi? Justin Flexen, woyang'anira olimba pagulu ku Crunch, adapanga zolimbitsa zingwe kuti apange masewera olimbitsa nkhondo, ndipo tili ndi Beth Lewis, mphunzitsi wamphamvu ku Body Evolve ku Manhattan komanso director director ku City Row, kuti akuwonetseni chitani chilichonse kuti musuke komanso mukhale olimba mtima mutanyamula zingwe zankhondo nthawi ina mukamachita masewera olimbitsa thupi. Chifukwa ndikosavuta kukulitsa masewera olimbitsa thupi a zingwe (mumangochepetsa liwiro lanu) kulimbitsa thupi kwa zingwe kumeneku ndikosavuta koyambira, koma kumatha kukhala kovuta AF.

Ngati mukufuna kuphatikizirapo masewera olimbitsa thupi kuposa kungochita masewera olimbitsa thupi, imbani zina mwazochitazi ndikuzisakaniza ndi zolimbitsa thupi zaulere komanso zolimbitsa thupi kuti mupange masewera olimbitsa thupi ozungulira.

8-Move Battle Rope Workout

Momwe imagwirira ntchito: Chitani zolimbitsa chingwe chilichonse kwa masekondi 30, kenako pumulani kwa mphindi imodzi musanasunthe. Mukafika kumapeto, khalani kwa mphindi imodzi. Bwerezani dera katatu, ndipo mudzachita masewera olimbitsa thupi omwe samangofulumira kuposa masewera olimbitsa thupi ola limodzi koma osangalatsa kwambiri!

Double-Arm Wave

Yambani ndi mapazi kutambasula m'chiuno, zala zakoloza kutsogolo ndi mawondo opindika pang'ono. Gwirani zingwe ndi mitengo ya kanjedza yoyang'ana pansi ndikusuntha mikono yonse nthawi yomweyo, kenako pansi, pogwiritsa ntchito mayendedwe anu onse. Pitirizani kuyenda mofulumira. Bwerezani kwa masekondi 30.

Mgwirizano Wamodzi Wokha ndi squat

Ndikuphimba m'lifupi m'lifupi ndi zala zakumaso zikuyang'ana kutsogolo, khalani mu squat yakuya, ntchafu zofananira pansi. Gwirani zingwe ndi kanjedza kuyang'ana pansi. Sungani malo okhala pomwe mukuyendetsa mkono umodzi nthawi imodzi, ndikupanga mafunde awiri mmwamba, kenako mafunde awiri pansi. Bwerezani kwa masekondi 30.

Mkono Umodzi Wave wokhala ndi Jump Squat

Kuchokera pamalo okwera kwambiri, yambani mafunde amtundu umodzi. Lumpha mumlengalenga, ndikutera pang'onopang'ono m'malo a squat. Pitirizani kudumpha kwinaku mukusuntha mikono. Bwerezani kwa masekondi 30.

Reverse-Grip Wave ndi Lunge

Yambani ndi mapazi limodzi. Gwirani zingwe zikhato zikuyang'ana m'mwamba, ndikusunga zigongono pafupi ndi nthiti. Yambani mafunde amtundu umodzi, kenako pendani mwendo wamanzere kubwerera. Yendani mapazi pamodzi ndikumangirira kumanzere ndikumangirira manja. Pitilizani kusinthana kwinaku mukusuntha mikono. Bwerezani kwa masekondi 30.

M'chiuno Toss

Gwirani zingwe zikhato zikuyang'ana mkati, manja ali pafupi. Sungani zingwe kuchokera mchiuno wakumanja kupita kumtunda utawaleza kulunjika mchiuno kumanzere. Yang'anani pa kusunga torso yowongoka ndi kutengeka. Bwerezani kwa masekondi 30.

Double-Arm Wave yokhala ndi Burpee

Yambani pamalo okwera kwambiri. Chitani mafunde atatu othamanga a mikono iwiri, kenaka mugwetse zingwezo ndikudumphira pamalo okankha. Malizitsani kukankha kumodzi musanalumphe mmwamba ndikugwira zingwe. Bwerezani kwa masekondi 30.

Mabwalo Amanja

Gwirani zingwezo ndi mitengo ya kanjedza yoyang'ana pansi, mikono yotambasulidwa, kuyika zigongono pafupi ndi nthiti. Lembani manja mozungulira mkati katatu, kenako panja katatu. Bwerezani kwa masekondi 30.

Slam yamphamvu

Yambani pamalo ozama kwambiri. Gwirani zingwezo ndi mitengo ya kanjedza yoyang'ana mkati ndikuzikweza pamwamba musanaphulitse zingwezo pansi mwamphamvu. Ganizirani za kusunga chifuwa chowongoka. Bwerezani kwa masekondi 30.

Onaninso za