Zochita Zokha 4 Zomwe Muyenera Kukhala Othamanga Bwino

Zamkati

• Kwa Luso: Chithunzi 8 Gawo Lofulumira
• Kwa Mphamvu: Kumangirizidwa ndi Hip Thrust
• Mphamvu: Dumbbell Snatch to Windmill
• Kusamala: Otsatira Hop-Chop
• Onaninso za

Ganizirani za akatswiri onse othamanga omwe mumawasirira. Nchiyani chimawapangitsa kukhala opambana kuposa kupirira kwawo ndikudzipereka pamasewera awo? Maphunziro awo anzeru! Kuchita masewera olimbitsa thupi, mayendedwe ozungulira ndi ozungulira, mphamvu ndi kulimbitsa mphamvu, komanso kutsindika pa kukhazikika kwapakati ndi kusinthasintha ndi mbali ya zomwe zimapangitsa othamanga kukhala othamanga, othamanga, komanso othamanga.

Simukuyenera kukhala katswiri wothamanga wokhala ndi mgwirizano wa Nike kuti muphunzitse ngati mmodzi, ndipo kutero kudzakulitsa luso lanu ngati ndinu othamanga omwe mukufuna PR yotsatira, CrossFitter yoyang'ana chilombo kudzera mu WOD yotsatira, kapena Weekend Wankhondo yemwe amangofuna kuchita bwino popanda kuvulala. (Zokhudzana: 20-Minute Jillian Michaels Workout Yolimbikitsa Mphamvu ndi Mphamvu)

Wophunzitsa Hannah Davis, woyambitsa Thupi Mwa Hannah, amadziwa momwe angaphunzitsire othamanga a tsiku ndi tsiku ndikupanga kulimbitsa thupi uku mozungulira siginecha yake ya Thupi. Derali likusinthani kukhala wothamanga wamphamvu-ngakhale masewera a D1 sanakhale mbali ya moyo wanu. Kusuntha kulikonse kumapangidwa ndi mphamvu, mphamvu, mphamvu, kapena kulingalira bwino, ndipo palimodzi amamanga masewera othamanga komanso maluso ogwira ntchito tsiku ndi tsiku. (PS Onani zochitika zomwe Davis amakonda kwambiri kettlebell kuti maloto anu akhale olimba.)

Momwe imagwirira ntchito: Chitani masewera olimbitsa thupi kwa mphindi imodzi iliyonse, kupumula masekondi 30 pakati pa kuyenda kulikonse. Chitani kuzungulira konsekonse.

Zomwe mukufuna: Gulu la ma dumbbells olemera pang'ono

Kwa Luso: Chithunzi 8 Gawo Lofulumira

A. Ikani ma dumbbells pansi pafupifupi 2 mita kupatukana, imodzi kutsogolo ndi pang'ono kumanja kwa inayo kuti iwayike mozungulira.

B. Kuyambira kutsogolo kwa dumbbell wapamwamba, sinthanitsani mapazi mozungulira kulemera kwake ndikudutsa pakati pa dumbbells, kubwera mbali yakumanzere ya kunenepa, kutsika pansi pake, kupyola malo opanda kanthu, ndikubwerera mozungulira pamwamba pa dumbbell. Mupanga chithunzi-8 ndi mapazi anu.

Kwa Mphamvu: Kumangirizidwa ndi Hip Thrust

A. Imani ndi mapazi kutambalala ndikugwirizira kumapeto kwa dumbbell imodzi mdzanja lililonse kutalika kwa chifuwa. Kankhirani zidendene ndikudumphira patsogolo, ndikufika pang'onopang'ono.

B. Gwirani manja, mutagwirabe ma dumbbell pansi molunjika pamapewa, ndikudumphani mapazi kumbuyo kwa thabwa.

C. Bwererani mwachangu ndi mapazi akutera kunja kwa manja. Imani, ndikusunthira kumbuyo kuti mufike poyambira.

Mphamvu: Dumbbell Snatch to Windmill

A. Kuyambira pakuyimirira, mutagwira dumbbell imodzi kudzanja lamanja, pindani mu squat, ndikubweretsa dumbbell pakati pa miyendo yolumikizidwa pamwambapa.

B. Imani mwachangu, ndikuponyera dumbbell pamwamba.

C. Ndi dzanja lowongoka lomwe likugwirabe cholumikizira mmwamba, kupotoza torso, kukhazikika pansi, ndikubweretsa dzanja laulere kumbuyo kwamiyendo. Pang`onopang`ono kubwerera kuima ndi kubwerera dumbbell poyambira malo.

Kusamala: Otsatira Hop-Chop

A. Imani, mutagwira nsonga za dumbbell m'dzanja lililonse pakati pa mzere. Dumphirani chammbali kupita kumanja, kukweza mwendo wakumanzere ndikupotozera kumanja.

B. Dumphirani motsatana kupita kumanzere, kukweza mwendo wakumanja ndikupotozera torso kumanzere. Bwerezani.

Onaninso za