Zochita Panyumba Tabata Zomwe Zimagwiritsa Ntchito Pilo Yanu Kutuluka Thukuta, Osati Snooze

Zamkati

• Pamwamba pa Lunge Pitani ku Knee Yapamwamba
• Gwirani Boti Ndi Pilo Chithunzi 8
• Cross-Cross Squat Jump ndi Oblique Crunch
• Pilo Kuponya V-up
• Onaninso za

Chilichonse chomwe munganene kuti "sindinachite zolimbitsa thupi lero chifukwa ..." ndichakuti, zatsala pang'ono kuchotsedwa. Wophunzitsa Badass Kaisa Keranen (aka @kasiafit, komanso waluso kumbuyo kwa vuto lathu la masiku 30 a tabata) adayamba kuphulika pa intaneti ndimapepala ake opangira zimbudzi (inde, mwawerenga pomwepo). Tsopano, wabwerera ndi chinthu china chapakhomo chomwe simumayembekezera kuti chilimbikitse kulimbitsa thupi kwanu: pilo.

Sinthani thukuta lanu lamasana-thukuta-mphindi imodzi yokha, pamenepo-ndipo mukutsimikiza kuti muli ndi mphamvu komanso okonzeka kupita kudziko lapansi kuposa momwe mungagwiritsire ntchito nthawi yofananira. Chinsinsi chili mu maphunziro a tabata-njira yamatsenga yolimbitsa thupi yomwe imakhala yothandiza monga momwe imagwirira ntchito.

Momwe imagwirira ntchito: Sunthani kulikonse kwa ma reps ambiri momwe mungathere (AMRAP) kwa masekondi 20, kenako mupumule masekondi 10. Bwerezani dera kawiri kuti muzichita masewera olimbitsa thupi kwa mphindi zinayi, kapena kupitilira kuti bonasi ipse.

Pamwamba pa Lunge Pitani ku Knee Yapamwamba

A. Yambani kuyimirira ndi mapazi limodzi mutanyamula mtolo pamwamba pake.

B. Bwererani mmbuyo ndi phazi lakumanja kulowa pansi kwambiri. Lumpha ndi kusinthana, n’kutera pa mwendo wakumanzere.

C. Imani pa phazi lamanja, kuyendetsa bondo lakumanzere mpaka bondo lalitali. Nthawi yomweyo bwererani m'miyendo yakumanzere kuti muyambe kubwerezanso mbali inayo.

Pitilizani kusinthana kwa masekondi 20. Pumulani kwa masekondi 10.

Gwirani Boti Ndi Pilo Chithunzi 8

A. Yambani pa boti mutanyamula mtsamiro, mutagwirizane ndi mchira wa miyendo ndi miyendo yowongoka ndi torso yomwe imakwezedwa pamakona a 45-degree.

B. Jambulani bondo lakumanja ndikudutsa pilo pansi pa mwendo wakumanja.

C. Nthawi yomweyo sinthani miyendo, kukulitsa mwendo wakumanja molunjika ndikujambula bondo lakumanzere kuti mudutse pilo pansi pa mwendo wakumanzere.

Pitilizani kusinthana kwa masekondi 20. Pumulani kwa masekondi 10.

Cross-Cross Squat Jump ndi Oblique Crunch

A. Yambani kuyimirira ndi mapazi okulirapo pang'ono kuposa kupingasa m'chiuno, mutanyamula mtsamiro pamwamba.

B. Tsikirani mu squat ndiye kulumpha, kuwoloka phazi limodzi kutsogolo kwa linalo. Nthawi yomweyo kulumpha kudumpha mapazi kumbuyo ndikutsikanso mu squat kachiwiri.

C. Imani ndikujambula bondo lamanzere mpaka nthiti, kutsitsa mtsamiro mozungulira kunja kwa bondo lakumanzere.

D. Bwererani kuti muyambe, kenako mubwereza mbali inayo.

Pitilizani kusinthana kwa masekondi 20. Pumulani kwa masekondi 10.

Pilo Kuponya V-up

A. Yambani pamalo obowoka pansi, mutagona pansi ndi mapazi ndi mapewa akugwedezeka pansi. Gwirani pilo pachifuwa.

B. Gwirani mmwamba, kukokera mawondo mkati ndi pachifuwa, ndikuponyera pilo pamwamba.

C. Gwirani pilo ndipo nthawi yomweyo mutsike kumbuyo kuti muyambe, kutambasula miyendo.

Bwerezani kwa masekondi 20. Pumulani kwa masekondi 10.

Onaninso za