Ntchito Yabwino Kwambiri Yopangira Mimba Kwa Amayi Omwe Ali ndi Ululu Wochepa Msana

Zamkati

• Dumbbell Deadlift
• Mbalame-Galu
• Masewera a Goblet
• Triangle Pose
• Bent-Over Dumbbell Row
• Onaninso za

Pamene mukukula munthu wina mkati mwanu (matupi aakazi ndi abwino kwambiri, anyamata inu), zonse zomwe zimakoka mimba yanu zikhoza kubweretsa kupweteka kwa msana. M'malo mwake, pafupifupi amayi 50 pa 100 aliwonse apakati amatenga zowawa m'mbuyo panthawi yapakati, malinga ndi kafukufuku wofalitsidwa m'magazini yazachipatala Hippokratia.

Ndipamene zolimbitsa thupi zam'mimbazi zimabwera. Ophunzitsa Amanda Butler ochokera ku The Fhitting Room, situdiyo ya HIIT ku New York City, ali ndi pakati ndipo adapanga kulimbitsa thupi komwe kumalimbitsa kupweteka kwakanthawi kuti akhale olimba, otetezeka panthawi yapakati.

Ndizotetezeka kwathunthu kupitiliza kuchita masewera olimbitsa thupi mukakhala ndi pakati. (Pano pali zambiri za chifukwa chake ziridi zabwino kwa inu ndi mwana-mkati mwa kulingalira.) Komabe, nkofunikira makamaka kumvetsera thupi lanu. "Kumbukirani kuti ino si nthawi m'moyo wanu yoti mudzikakamize kuti mupite patsogolo," akutero a Butler. Kumbukirani kusungunula madzi musanapite, nthawi, komanso mukamaliza, komanso kuti mupume ngati kuli kofunikira.

Momwe imagwirira ntchito: Onerani kanema pamwambapa wa Butler akuwonetsa kusuntha kulikonse. Chitani masewera olimbitsa thupi kwa masekondi 30, kenako pumulani kwa masekondi 30 musanasunthire kwina (koma tengani nthawi yopuma yochuluka ngati kuli kofunikira). Yambani ndi seti imodzi yathunthu ndikugwiranso ntchito mpaka ma seti awiri kapena atatu, kutengera momwe muliri olimba.

Dumbbell Deadlift

A. Imani ndi mapazi m'lifupi mchiuno, mutanyamula ma dumbbells patsogolo pa ntchafu.

B. Mangirirani m'chiuno ndi mawondo opindika pang'ono kuti muchepetse mabelu oyandikira kutsogolo kwa zipolopolo. Khalani osalowerera ndale ndi kumbuyo kwa lathyathyathya.

C. Bwezerani mayendedwe kuti mubwerere pomwe idayambira.

Bwerezani kwa masekondi 30. Pumulani kwa masekondi 30.

Mbalame-Galu

A. Yambani pamalo apansi pazinayi zonse ndi nsana wathyathyathya, mapewa pamwamba pa manja, ndi mawondo molunjika pansi pa chiuno. Sungani khosi pamalo osalowerera ndale.

B. Pamodzi kwezani dzanja lamanja ndikutambasukira mtsogolo, biceps pafupi ndi khutu, ndikukweza mwendo wamanzere kumbuyo.

C. Bwererani kuti muyambe, kenako bwerezani mbali inayo. Pitirizani kusinthana.

Bwerezani kwa masekondi 30. Pumulani kwa masekondi 30.

Masewera a Goblet

A. Yambani ndi mapazi otambasuka pang'ono kusiyana ndi m'lifupi mwa chiuno*, mutanyamula kettlebell kapena dumbbell kutsogolo kwa chifuwa.

B. Lowetsani mu squat, onetsetsani kuti musabwerere kumbuyo.

C. Dinani pakati pa phazi kuti mubwerere pomwe mukuyambira.

*Mungakhale omasuka kukulitsa kaimidwe kanu kuti mupangitse mimba yanu.

Bwerezani kwa masekondi 30. Pumulani kwa masekondi 30.

Triangle Pose

A. Imani ndi mapazi mozungulira, dzanja lamanzere likufikira pamwambapa, ma biceps pafupi ndi khutu. Sungani zala zakumanzere zolozera kutsogolo ndikutembenuzira zala zakumanja kumbali kuti muyambe.

B. Ndi miyendo yowongoka, ikani dzanja lamanja kumanja ndikumanja kuti mufikire phazi lamanja kapena pansi (kupita kokha momwe mungathere). Dzanja lamanzere likufikirabe padenga.

C. Sinthani mayendedwe kuti mubwerere poyambira.

Bwerezani kwa masekondi 30. Pumulani kwa masekondi 30. Bwerezani mbali inayo.

Bent-Over Dumbbell Row

A. Yambirani mozama kwambiri * mwendo wakumanzere kutsogolo, mutagwira dumbbell kudzanja lamanja. Mangirira kutsogolo ndi lathyathyathya kumbuyo kuyika chigongono chakumanzere pa bondo lamanzere, ndikutsitsa dumbbell pansi pafupi ndi bondo lamanja kuyamba.

B. Row dumbbell mpaka pachifuwa, kubwereranso mosalala komanso kulemera kogawidwa pakati pa mapazi onse awiri.

C. Pepani dumbbell kubwerera kumalo oyambira.

*Mungachipeze kukhala chosavuta kuchindana ndi mapazi otambasuka m'malo momangirira zingwe pamalo opapatiza kwambiri.

Bwerezani kwa masekondi 30. Pumulani kwa masekondi 30. Bwerezani mbali inayo.

Onaninso za