Zida Zokondedwa za Bob Harper, Thupi Lonse, Kuchita-Kulikonse Kulimbitsa Thupi

Zamkati

• Bob Harper's No-Equipment Core Blaster Workout
• Kukankhira mmwamba
• Okwera Mapiri
• Gulu Lankhondo
• Khalani mmwamba
• Mpumulo
• Onaninso za

Yendani kumalo ochitira masewera olimbitsa thupi aliwonse okulirapo ndipo pali zolemetsa ndi makina aulere kuposa momwe anthu ambiri amadziwa zoyenera kuchita. Pali ma kettlebell ndi magulu otsutsa, zingwe zankhondo, ndi mipira ya Bosu-ndipo ndiye nsonga chabe ya zida zolimbitsa thupi. Ngakhale zida zonsezi zitha kutsutsana ndi thupi lanu ndi mphamvu zanu m'njira zatsopano, simuyenera kuwonjezera zochita zanu kuti mukhale ndi masewera olimbitsa thupi anzeru. M'malo mwake, pali chidutswa chimodzi chokha cha "zida" zomwe mukufuna: thupi lanu.

Zochita zolimbitsa thupi ndizomwe zimayambira zolimbitsa thupi zilizonse. Ichi ndichifukwa chake Bob Harper, mphunzitsi, umunthu wolimbitsa thupi pa TV, komanso wolemba buku latsopanoli Zakudya za Super Carb, adasankha zolimbitsa thupi zinayi zochepa monga masewera olimbitsa thupi athunthu omwe amayang'ana kwambiri pakuphulitsa mtima wanu ndikukweza mtima wanu. (Zokhudzana: Vuto la Masiku 30 la Cardio HIIT Lomwe Ndi Lotsimikizika Kukulitsa Kugunda kwa Mtima Wanu)

"Kuchita masewera olimbitsa thupi kumeneku kumatha kuchitika nthawi iliyonse, kulikonse, popanda zida, chifukwa chake ndikosavuta kuti mugwirizane ndi tsiku lanu ngakhale mutakhala otanganidwa motani," akutero Harper. Chifukwa chiyani izi, makamaka? "Amayendetsa bwino magulu onse ofunikira komanso amapereka masewera olimbitsa thupi," akutero. Kuphatikiza apo, mudzadabwitsidwa kudziwa kuti chilichonse mwazolimbitsa thupi chimachita zero paminofu yapakati kuchokera mbali ina, kotero mutha kutsitsa ma abs ndikuwonjezera kupirira kwanu nthawi imodzi.

"Kuphatikizika kwa masewera olimbitsa thupi apamwamba ndi otsika, kuphatikiza magwiridwe antchito, kumapangitsa izi kukhala njira yovuta koma yachangu komanso yothandiza yophunzitsira," akutero Harper.

Mukufuna kusintha? Harper amagawana momwe zolimbitsa thupi zilizonse zingasinthidwe kuti mumalize kuzungulira. Ngati mukufuna kuwonjezera zolimbitsa thupi izi, onjezerani powonjezera zolemera: Gwirani cholumikizira panthawi yama squats kapena gwiritsani ntchito zolemera m'miyendo mukamakwera mapiri. Mukhozanso kuonjezera zovuta za sit-ups zachikhalidwe mwa kuika manja anu kumbuyo kwa mutu wanu m'malo modutsa kutsogolo kwa chifuwa chanu.

Bob Harper's No-Equipment Core Blaster Workout

Momwe imagwirira ntchito: Derali limatsata kapangidwe ka AMRAP (zozungulira zambiri momwe zingathere). Malizitsani zochitika zotsatirazi, kusuntha mwachangu momwe mungathere kuti mumalize ma reps omwe mwapatsidwa. Yendani molunjika kuchokera ku masewera olimbitsa thupi kupita kumalo ena osasiya, kenaka mupumule ngati mukufunikira (kumbukirani kuti musalole kugunda kwa mtima wanu kutsika kwambiri) musanayambe kuzungulira kachiwiri. Cholinga chake ndikumaliza kuzungulira kozungulira momwe mungathere mu mphindi 20 kapena 30 (kutengera nthawi yomwe mukufuna kuti masewerawa azikhala).

Kukankhira mmwamba

Ma reps 10

Kusintha: pa mawondo anu

Okwera Mapiri

20 kubwereza

Kusintha: kuchepetsa; kwezani manja pa mpando kapena wopondapo

Gulu Lankhondo

Ma reps 10

Kusintha: kusinthasintha mapapu

Khalani mmwamba

20 kubwereza

Kusintha: mayendedwe ang'onoang'ono

Mpumulo

Mukufuna malingaliro amomwe mungalimbikitsire ndikuchira pochita masewera olimbitsa thupi? Onani EatingWell.com kuti mupeze maphikidwe awiri kuchokera m'buku latsopano la Harper-chi Greek cha yogurt chothandizira mphamvu zopangira masewera olimbitsa thupi komanso zakumwa zamapuloteni zomwe zimapatsa amondi mphamvu kuti athe kupezanso mphamvu pambuyo pophunzira.

Onaninso za