Zochita Zapamtima za 19 Zomwe Mungachite Kunyumba

Zamkati

• Woyambira amasunthira kuti muyambe
• Mawondo apamwamba
• Matako kumenya
• Kusintha kwotsatira
• Kuyenda nkhanu
• Kuyimirira kwa oblique crunch
• Masewera othamanga
• Kudumphadumpha
• Zida zakumiyendo
• Wapakatikati amasunthira kukulira mwamphamvu
• Squat akudumpha
• Zala zoyimirira zakumanja zimakhudza
• Lunge akudumpha
• Bokosi limadumpha
• Mapulangwe
• Kusunthira patsogolo kuti zinthu zisangalatse
• Anthu okwera mapiri
• Mapulani othamanga
• Kudumpha kozungulira
• Maulendo ozungulira
• Zolemba
• Inchworm kukwawa
• Momwe mungapindulire kwambiri pantchito yanu
• Zoganizira zachitetezo
• Mfundo yofunika

Kuchita masewera olimbitsa thupi, komwe kumatchedwanso kuti cardio kapena masewera olimbitsa thupi, ndikofunikira kuti mukhale ndi thanzi labwino. Zimakulitsa mtima wanu, zimakupangitsani kupopera magazi mwachangu. Izi zimapereka mpweya wochuluka mthupi lanu lonse, zomwe zimapangitsa mtima wanu ndi mapapo kukhala athanzi.

Kuchita masewera olimbitsa thupi nthawi zonse kumathandizanso kuti muchepetse thupi, kugona mokwanira, komanso kuchepetsa chiopsezo cha matenda osachiritsika.

Koma bwanji ngati simungathe kutuluka panja tsiku lililonse kapena simukumva ngati ndikufuna kumenya masewera olimbitsa thupi? Palinso masewera olimbitsa thupi ambiri omwe mungachite kunyumba.

Woyambira amasunthira kuti muyambe

Ngati mwatsopano ku cardio, izi zimathandizira kukufulumizitsani kuthamanga.

Mawondo apamwamba

Zochita izi zimaphatikizapo kuyendetsa malo, kotero mutha kuzichita kulikonse ndi malo ochepa.

1. Imani ndi miyendo yanu pamodzi ndi mikono mbali yanu.
2. Kwezani bondo limodzi kupita pachifuwa. Gwetsani mwendo ndikubwereza ndi bondo linalo.
3. Pitirizani kusinthana mawondo, kupopera manja anu mmwamba ndi pansi.

Matako kumenya

Kumenyedwa kwa matako kuli kosiyana ndi mawondo akutali. Mmalo mokweza mawondo anu mmwamba, mudzakweza zidendene zanu kumtunda wanu.

1. Imani ndi miyendo yanu pamodzi ndi mikono mbali yanu.
2. Bweretsani chidendene chimodzi kumbuyo kwanu. Chepetsani phazi lanu ndikubwereza ndi chidendene china.
3. Pitirizani kusinthana zidendene ndikupukuta mikono yanu.

Kusintha kwotsatira

Kusintha kwakanthawi kumakulitsa kugunda kwa mtima wanu pomwe mukuwongolera kulumikizana kwanu.

1. Imani ndi mapazi anu kutambasula m'chiuno, mawondo ndi chiuno chopindika. Tsamira patsogolo pang'ono ndikukonzekera maziko ako.
2. Kwezani phazi lanu lamanja, kanizani phazi lanu lakumanzere, ndikusunthira pomwe mukusunga mawonekedwe anu.
3. Ikani mapazi anu palimodzi. Pitirizani kusunthira kumanja.
4. Bwerezani masitepe omwewo kumanzere.

Kuti mugwire ntchito mofanana mbali zonse ziwiri, sinthani kumanzere ndi kumanja kwa malo omwewo.

Kuyenda nkhanu

Kuyenda ndi nkhanu ndi njira yosangalatsa yopangitsa magazi anu kuyenda. Zimalimbikitsanso mikono yanu yakumtunda ndikugwira ntchito kumbuyo, pachimake, ndi miyendo.

1. Khalani pansi, mawondo atapinda komanso mapazi atagwa. Ikani manja anu pansi pamapewa anu, zala zikuloza kutsogolo.
2. Kwezani mchiuno mwanu pansi. "Yendani" chammbuyo pogwiritsa ntchito mikono ndi miyendo yanu, kuti kulemera kwanu kugawidwe pakati pa mikono ndi miyendo yanu.
3. Pitirizani kuyenda kumbuyo kwa mtunda womwe mukufuna.

Kuyimirira kwa oblique crunch

Zochita za cardio sizothandiza kwenikweni ndipo ndi zabwino kwa oyamba kumene. Mukakweza mawondo anu, mudzalumikiza minofu yapakati pambali panu.

1. Imani ndi mapazi anu mulifupi. Ikani manja anu kumbuyo kwa mutu wanu, zigongono zikuwonekera panja.
2. Khotani kumanja, kusunthira chigongono chanu chakumanja pansi ndi bondo lamanja mmwamba.
3. Bwererani poyambira. Bwerezani kumanzere.

Masewera othamanga

Kuyenda kwakumbuyo kwa masewera olimbitsa thupi kutengera momwe skater imayenda. Kuti mukhale ndi vuto, onjezani kulumpha mukasunthira mbali.

1. Yambani pakhotakhota, mawondo onse atapindika ndi mwendo wakumanja mozungulira pambuyo panu. Pindani dzanja lanu lamanja ndikuongola dzanja lanu lamanzere.
2. Kokani mwendo wanu wamanzere, kusunthira mwendo wanu wamanja patsogolo. Bweretsani mwendo wanu wakumanzere mozungulira pambuyo panu ndikusintha mikono.
3. Pitirizani "kutsetsereka" kumanzere ndi kumanja.

Kudumphadumpha

Kuti mukhale ndi thupi lathunthu, onjezerani ma jacks ena. Kusunthaku kwakale kumagwira ntchito thupi lanu lonse ndikukulitsa kugunda kwa mtima wanu.

1. Imani ndi miyendo yanu pamodzi ndi mikono mbali yanu.
2. Pindani mawondo anu pang'ono. Dumpha ndikutambasula miyendo yanu kuposa paphewa, ndikukweza manja anu pamwamba.
3. Pitani pakati. Bwerezani.

Zida zakumiyendo

Izi ndizosavuta, zolimbitsa thupi zochepa zomwe zingachitike panjira yolowera kapena yotsika kwambiri ya masitepe.

1. Imani patsogolo pa zotchinga kapena sitepe. Pumulani phazi limodzi pamwamba, zala zikuyang'ana pansi.
2. Sinthani mwachangu miyendo kuti mubweretse phazi lina pamwamba. Pitirizani kusinthana mapazi.
3. Mukazolowera mayendedwe, yendani kumanzere kapena kumanja mukamagwira zala zakumiyendo.

Wapakatikati amasunthira kukulira mwamphamvu

Mukamakhala opirira komanso olimba, pitilizani kusinthaku.

Squat akudumpha

Kukhazikika kwanthawi zonse kumakhala kusuntha kwa thupi komwe kumayang'ana thupi lotsika. Mwa kuwonjezera kulumpha, mutha kuyisandutsa masewera olimbitsa thupi ophulika.

1. Yambani ndi mapazi anu phewa-mulifupi padera. Bwerani mawondo anu ndikutsikira mu squat.
2. Sungani manja anu kumbuyo. Mofulumira manja anu mmwamba ndikudumpha.
3. Bwerani mokoma kubwerera m malo okhala. Bwerezani.

Zala zoyimirira zakumanja zimakhudza

Ntchitoyi imagwira ntchito m'manja, pachimake, ndi miyendo, ndikupangitsa kuti thupi lonse likhale lolimba.

1. Imani ndi mapazi anu mulifupi-phewa padera ndi mikono mbali yanu. Konzani maziko anu.
2. Kwezani mwendo wanu wakumanja molunjika. Nthawi yomweyo kwezani dzanja lanu lamanzere mobwerezabwereza, kufikira kumiyendo yanu yakumanja.
3. Bwerezani ndi mwendo wanu wamanzere ndi dzanja lamanja.

Lunge akudumpha

Kudumpha kwa Lunge, komwe kumalumikiza kulumpha ndi kupuma kwamiyeso, kumapangitsa mtima wanu kupopa.

1. Yambani mu lunge, mawondo onse atapindika ngodya za 90-degree. Loza mapazi ako patsogolo.
2. Konzani mutu wanu, kokerani mapewa anu pansi, ndikubwezeretsanso mikono yanu kumbuyo. Mofulumira manja anu mmwamba ndikudumpha. Nthawi yomweyo sinthani miyendo.
3. Landani mnyumba yayikulu. Bwerezani.

Bokosi limadumpha

Bokosi limalumpha ndimasewera olimbitsa thupi omwe amalimbana ndi thupi lanu lakumunsi, kuphatikiza matako, ntchafu, ng'ombe, ndi ma shins.

1. Imani kutsogolo kwa bokosi lokwera mpaka bondo kapena nsanja. Ikani mapazi anu m'lifupi mchiuno ndi mikono mbali yanu. Gwiritsani ntchito maziko anu.
2. Bwerani mawondo anu ndikunyamulira patsogolo m'chiuno mwanu, kuti msana wanu ukhale wolimba. Tambasulani manja anu ndikudumpha mwachangu pabokosilo.
3. Yambani modekha, mutatsamira pang'ono. Bwererani kumbuyo kwa bokosilo. Bwerezani.

Mapulangwe

Kuchita masewerawa kuli ngati kudumpha kopingasa. Imakakamiza mikono yanu kuthandizira kulemera kwanu mukamasuntha miyendo yanu mwachangu.

1. Yambani mu thabwa ndi manja anu pansi pa mapewa ndi thupi lanu lolunjika. Bweretsani mapazi anu palimodzi.
2. Dumpha ndikutambasula miyendo yanu kuposa kupingasa phewa.
3. Bwererani ku thabwa ndi kubwereza.

Kusunthira patsogolo kuti zinthu zisangalatse

Mukakhala okonzeka kuthana ndi vuto, yesani kusuntha kwa cardio uku. Zochita zilizonse zimakhudza kulumikizana kwakukulu komanso kusuntha kwa thupi.

Anthu okwera mapiri

Kukwera phirili ndimachita masewera olimbitsa thupi kwambiri. Ngati mwatsopano pakuyenda, yambani pang'onopang'ono ndipo pang'onopang'ono yambani kuyenda.

1. Yambani mu thabwa ndi manja anu pansi pa mapewa anu ndi thupi lanu lolunjika. Lembani kumbuyo kwanu ndikukonzekera maziko anu.
2. Kwezani bondo lanu lakumanja pachifuwa chanu. Sinthani mwachangu, kusuntha bondo lanu lakumanja ndikukweza bondo lanu lakumanzere.
3. Pitirizani kusinthana miyendo.

Mapulani othamanga

Mapulani othamanga, omwe amatchedwanso mapulani othamanga, amaphatikiza matabwa ndi kudumpha kozungulira. Kusuntha kwakudumpha kudzafuna mphamvu ndi chipiriro.

1. Yambani mu thabwa ndi manja anu pansi pa mapewa anu ndi thupi lanu lolunjika. Bweretsani miyendo yanu palimodzi.
2. Dumpha phazi lako kumanja, kuzungulira kuti ubweretse mawondo ako kunja kwa chigongono chakumanja. Sungani miyendo yanu pamodzi.
3. Bwereranso mu thabwa. Bwerezani kumanzere.

Kudumpha kozungulira

Kudumpha kozungulira kumatengera kulumpha kwapansi pamlingo wotsatira. M'malo moyang'ana kutsogolo, mudzasinthasintha thupi lanu nthawi iliyonse yolumpha kuti musunthike pamtima.

1. Yambani m'malo olumikizana bwino, mawondo onse atapindika pa madigiri 90. Tembenuzani thupi lanu kumbali yakumanja ya chipinda.
2. Konzani mutu wanu, kokerani mapewa anu pansi, ndikubwezeretsanso mikono yanu kumbuyo. Sinthani mwachangu manja anu mmwamba, kudumpha, ndikusintha miyendo.
3. Khalani mnyumba yayitali, moyang'ana mbali yakumanzere.
4. Pitirizani kudumpha ndikusintha miyendo.

Maulendo ozungulira

Ma jacks ozungulira amaphatikiza kulumpha, squats, ndi kupindika kwa thupi. Pamodzi, kusunthaku kukuwotcha minofu yanu ndi kugunda kwa mtima.

1. Yambani ndi mapazi anu ndi manja pamodzi.
2. Lowani mu squat, ndikufika ndi mawondo anu mutapindika, mapazi otambalala kuposanso phewa, ndipo zala zakutsogolo zoloza pang'ono. Nthawi yomweyo sinthani mchiuno mwanu, ndikufikira dzanja lanu lamanja ndi lamanzere pansi.
3. Pitani pamalo oyambira musanabwerere kulowa mu squat, ndikufikira dzanja lanu lamanzere ndikukwera kumanja.
4. Pitilizani kulumpha ndikusintha mikono.

Zolemba

Burpee, yomwe imaphatikizapo squat, kulumpha, ndi pushup, imakhudza thupi lanu lonse.

1. Imani ndi mapazi anu mulifupi. Bwererani ndikuyika manja anu pansi.
2. Bweretsani mapazi anu mu thabwa. Chitani pushup imodzi.
3. Bweretsani mapazi anu mu squat. Lumpha mmwamba, ndikufikira manja anu m'mwamba. Bwerezani.

Inchworm kukwawa

Pakati pa nyongolotsi, kuyenda kwa manja ndi mapazi anu patsogolo kumapangitsa mtima wanu ndi minofu yanu kugwira ntchito.

1. Imani ndi mapazi anu pamodzi. Konzekerani mutu wanu, gwadirani m'chiuno mwanu, ndikufikira mikono yanu pansi. Khalani mawondo owongoka koma omasuka.
2. Ikani zala zanu pansi, mukugwada mofewa. Bzalani phazi lanu ndikuyenda pang'onopang'ono m'manja ndi manja anu m'mapewa mwanu.
3. Limbikitsani maziko anu ndikupanga pushup imodzi.
4. Yendani mapazi anu pang'onopang'ono m'manja mwanu. Fikitsani manja anu patsogolo ndikubwereza.

Kuti zikhale zovuta, chitani pushup imodzi. Muthanso kudumpha pushup palimodzi kuti musunthire mosavuta.

Momwe mungapindulire kwambiri pantchito yanu

Tsatirani malangizowa kuti mupeze zabwino za Cardio osavulala:

• Konzekera. Yambani gawo lililonse ndi kutentha kwa mphindi 5 mpaka 10. Izi ziziwonjezera magazi anu ndikutsitsimutsa minofu yanu, ndikuchepetsa chiopsezo chovulala.
• Mtima pansi. M'malo moimitsa masewera olimbitsa thupi mwadzidzidzi, chepetsani mphindi 5 mpaka 10 zomaliza.
• Itanani mnzanu. Kuchita masewera olimbitsa thupi nthawi zonse kumakhala kosangalatsa ndi mzanga wolimbitsa thupi.
• Ganizirani kwa mphindi 150. Pakupita kwa sabata, khalani ndi mwayi wochita masewera olimbitsa thupi osachepera mphindi 150. Mutha kufalitsa izi pakapita nthawi pochita magawo a mphindi 30 masiku asanu pa sabata.

Zoganizira zachitetezo

Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kapena simunachite masewera olimbitsa thupi kwakanthawi, lankhulani ndi omwe amakuthandizani asanayambe pulogalamu yatsopano. Amatha kukupatsani chitsogozo kutengera thanzi lanu komanso momwe muliri wathanzi.

Muyeneranso kufunsa omwe akukuthandizani ngati muli ndi:

• matenda ashuga
• matenda oopsa
• matenda amtima
• nyamakazi
• mikhalidwe yamapapo
• kuvulala kwakale kapena kwapano

Muyenera kuchitapo kanthu kuti muzichita masewera olimbitsa thupi mosamala.

Ndikofunikanso kupita patsogolo pang'onopang'ono. Mwa kukulitsa pang'onopang'ono komanso kuthamanga, mumachepetsa chiopsezo chovulala.

Mfundo yofunika

Kuchita masewera olimbitsa thupi kumapangitsa mtima wanu, mapapo, ndi minofu kukhala yathanzi. Ndipo simufunikiranso kutuluka m'nyumba mwanu kuti muwonjeze kuzolimbitsa thupi lanu. Ingokumbukirani kuti muzimva kutentha ndikuyamba pang'onopang'ono, makamaka mukamayesa mayendedwe atsopano.