Deck ya Makhadi Kulimbitsa Thupi Kukupangitsani Kusunthika Ndikulingalira-Umu Ndi Momwe Zimagwirira Ntchito

Zamkati

• Momwe Mungapangire Deck of Cards Workout
• 1. Sankhani cholinga chanu cholimbitsa thupi.
• 2. Perekani masewera olimbitsa thupi pa suti iliyonse.
• 3. Dziwani ma reps anu.
• 4. Ikani malire a nthawi.
• 5. Sulani makadi anu.
• Maupangiri Opangira Masewero Apamwamba Apamwamba Amakhadi
• Pakatikati:
• Thupi Lathunthu:
• Glutes / Miyendo:
• Kuthupi-Kumbuyo / Kumbuyo:
• Onaninso za

Ngati mukufuna njira yokometsera masewera olimbitsa thupi, lingalirani kuchita masewera olimbitsa makadi. Kulimbitsa thupi kumeneku kumangowapatsa mpata kuti adziwe masewera olimbitsa thupi komanso kuchuluka kwa zomwe mudzachite kuchokera pa khadi limodzi kupita kwina. Komanso, mutha kusewera nokha kapena ndi mnzake.

Mitu ya masewera olimbitsa makadi: Mumapereka masewera olimbitsa thupi pa suti iliyonse, kujambula makhadi, ndikuchita zolimbitsa thupi zomwe zikugwirizana ndi sutiyi ya khadi pazambiri zomwe zikuwonetsedwa ndi khadi.

"Ubwino wa masewerawa ndikuti ndiwachisawawa-simudziwa zomwe zikubwera," akufotokoza Mat Forzaglia, mphunzitsi wamphamvu komanso mphunzitsi wa NEOU Fitness. "Izi zingathandize zolinga zanu za cardio mwa kusunga mayendedwe, komanso zingathandizenso ndi mphamvu mwa kuwonjezera voliyumu.

Chofunikira chokha ndichokhadi la makhadi-mutha kupanga masewera olimbitsa thupi kutengera zomwe muli nazo pakulimbitsa thupi ndi zida (onani zina mwa zida zotsika mtengo) zomwe muli nazo. Mwachitsanzo, ngati mukufuna kuyang'ana kwambiri pakupanga abs yolimba, mutha kupanga zolimbitsa thupi zonse mozungulira masewera olimbitsa thupi.

Gawo labwino kwambiri? "Palibe njira yolondola kapena yolakwika. Muyenera kukhala ndi malingaliro otseguka komanso opanga, "akutero. Ndi kufunitsitsa kutuluka thukuta. Izi zati, ngati simukudziwa komwe mungayambire, nachi choyambira cha momwe mungapangire DIY pakhomopo. (Zokhudzana: Zochita Zolimbitsa Thupi Zomwe Muyenera Kuchita)

Momwe Mungapangire Deck of Cards Workout

1. Sankhani cholinga chanu cholimbitsa thupi.

Kodi ndi tsiku lamiyendo? Kodi mukufuna kulimbikitsa msana wanu pazomwe zakukwezani? Pezani kugunda kwa mtima kwanu ndi cardio? Forzaglia amalimbikitsa kusankha gulu lamagulu omwe mukufuna kuwunikira kapena cholinga chomwe mukufuna kukwaniritsa ndi kulimbitsa thupi, kaya ndi cardio kapena mphamvu. Mwachitsanzo, polimbitsa thupi kwake, Forzaglia anali wokhudzana ndi maziko, chifukwa chake amaphatikiza mayendedwe ab, monga mabowo, mapaketi, ma jackknives, ndi zopindika zaku Russia. Ngati simukuyang'ana gulu la minofu, lingalirani kupanga kulimbitsa thupi kwathunthu ndikusankha zolimbitsa thupi zomwe zimaphatikizapo thupi lakumtunda, thupi lotsika, pakati, ndi Cardio.

2. Perekani masewera olimbitsa thupi pa suti iliyonse.

Kutengera momwe ntchito yanu imakhalira, mumapereka magawo osiyanasiyana pa suti iliyonse. Mwachitsanzo, ngati ndi tsiku la mwendo, mutha kudumpha mozungulira pa khadi lililonse la mtima komanso mapapu ofananira nawo pa khadi lililonse lomwe mungatenge. (Kapena iliyonse mwazochita zabwino kwambiri zamasiku amiyendo.) Ziribe kanthu zomwe mungasankhe, muyenera kuonetsetsa kuti muli ndi zida zonse (ngati mukugwiritsa ntchito zilizonse) kotero kuti kusinthaku kulibe vuto ndipo simukuwononga nthawi mukungosewerera pazinthu. Nayi zitsanzo za masewera olimbitsa thupi omwe amapatsidwa suti zosiyanasiyana:

• Ma diamondi = Mapulani-Ups
• Mitima = Squat Imadumpha
• Makalabu = Chotsitsa Chachikulu Chachikulu
• Spades = Zopotoka zaku Russia

Sankhani zoyenera kuchita ndi makhadi anu akumaso. Mutha kusankha kuwerengera makhadi a nkhope ngati ma reps ena - kotero Jacks = 11, Queens = 12, ndi zina zambiri - kapena mutha kusankha makadi akumaso ngati kusuntha kwapadera. Mwachitsanzo, pamakina ake apakompyuta, Forzaglia adapatsa ma jack makhadi olumpha, milatho yolimba yamakhadi a mfumukazi, ndi ma supermans amakadi achifumu. Mutha kupanga makhadi onse akumaso kukhala ma reps 10 kapena kuyenda kokhazikika. Nazi zitsanzo zina:

• Jacks = V-Ups kapena Knee Tucks kwa masekondi 30
• Queens = Lateral Lunges kwa masekondi 30
• Mafumu = Blast-Off Push-Ups kwa masekondi 30
• Ace = Burpees kwa masekondi 30

3. Dziwani ma reps anu.

Nambala yomwe ili pakhadiyo idzawonetsa kuchuluka kwa ma reps omwe mudzachita pazochitika zilizonse. Chifukwa chake ngati mungatulutse mitima isanu ndi iwiri, mungachite izi. "Ndinapanga makhadi akumaso ma reps 10 ndipo oseketsa anali kupumula masekondi 30," akutero Forzaglia. Ngati mukuphatikiza machitidwe a isometric (monga matabwa kapena mabowo) pamene khadi la nkhope likusuntha, mukhoza kuwapatsa ngati masekondi 30 kapena 45. Ndipo ngati mukufuna kuwonjezera zovuta pamakadi otsika otsika, mutha kuwerengera kawiri pakupita kulikonse; kotero ngati mukukwera oblique okwera mapiri, kuyendetsa mawondo onse awiri kumangokhala ngati rep m'malo mwa awiri. (Kuphunzitsa mphamvu pang'ono-rep kungapangitse kulimbitsa thupi kukhala kovuta kwambiri.)

4. Ikani malire a nthawi.

Ngakhale palibe malamulo pa nthawi yeniyeni yochitira masewera olimbitsa thupi, cholinga chake ndikudutsa makhadi onse 52, kuphatikizapo makhadi awiri a joker mwamsanga. "Malingana ndi zomwe mumalimbitsa thupi lanu, zingakhale zovuta kuti mutsirize, koma lingaliro lonse ndikudutsa pamtunda wonse," akutero Forzaglia. (FTR, Nazi kuchuluka kwa masewera olimbitsa thupi omwe mumafunikira sabata.)

Izi zikutanthawuza kuti pali kusiyana pang'ono kapena kusakhalapo pakati pa kutembenuza makhadi. "Khadi limodzi likangotha, tembenuzirani kwina ndikusunga nthawi yopuma kuti mtima wanu ukhale wokwera kwambiri. Ngakhale ngati masewera anu olimbitsa thupi ali ndi mphamvu, kukhala ndi mpumulo pang'ono pambali pa kutembenuza khadi lotsatira kungakhale kovuta kwambiri, "akutero Forzaglia.

Mutha kudutsa gulu lonse lamakhadi mumphindi 15 mpaka 20, koma muthanso kukhazikitsa zolinga zenizeni, monga kumaliza theka la sitimayo m'mphindi 10, kapena kukhazikitsa chowerengera cha mphindi 5, ndikuwona makadi angati omwe mungathe. kumaliza mkati mwa nthawi imeneyo. Njira ina yokhazikitsira kulimbitsa thupi ndikugwiritsa ntchito thupi lakumtunda kwa mphindi 10 ndipo thupi lakumunsi kwa mphindi 10 zina.

5. Sulani makadi anu.

Tsopano popeza mwapereka masewera olimbitsa thupi pa suti iliyonse ndikudziwa kuchuluka kwa ma reps omwe muyenera kumaliza pa khadi lililonse, ndi nthawi yoti muyambe sweatin'! Koma musanayambe masewera olimbitsa thupi, onetsetsani kuti mwasokoneza makhadi anu kuti musachite mofananamo motsatizana. Mukufuna kuchita masewera olimbitsa thupi osiyanasiyana kuti mukhalebe ovuta panthawi yolimbitsa thupi. (Zokhudzana: The Creative Bodyweight EMOM Workout Ndizo Zonse Za Kuthamanga)

Maupangiri Opangira Masewero Apamwamba Apamwamba Amakhadi

Monga momwe zimakhalira ndi masewera olimbitsa thupi, muyenera kukhala ndi mayendedwe okankha ndikukoka, omwe amakuthandizani kuphunzitsa kutsogolo ndipo kumbuyo kwa thupi lanu. "Kuchita masewera olimbitsa thupi ndi thupi lolemera kungakhale kovuta kuti muwonjezere kukoka, koma ngati muli ndi zipangizo kapena chinthu china chomwe mungagwiritse ntchito, mukhoza kulimbitsa thupi," anatero Forzaglia. Kukankhira, mapulani kapena mawonekedwe osindikizira am'mapewa ndi zitsanzo zabwino za zolimbitsa thupi zomwe mungaphatikizepo pochita masewera olimbitsa thupi, komanso pokoka mayendedwe, Forzaglia akuti mutha kugona m'mimba ndikuchita Ts ndi manja anu, monga momwe mungachitire mosiyanasiyana supermans, kuyang'ana kulimbitsa chakumtunda ndikutsegula pachifuwa. Muthanso kugwiritsa ntchito zolemera kuti mupange mizere kapena magulu olimbana ndi zida zokoka kapena mupeze china choti muchokere (TRX, mipiringidzo yama pallet, mpando wolimba, kapena cholembera chingagwire ntchito) kupanga mizere yosokonekera.

Ngati muli ndi mzanga wochita masewera olimbitsa thupi, mutha kusinthana makhadi ndikuchita masewera olimbitsa thupi. Mumazembera, amachita masewera olimbitsa thupi, kenako amazembera ndipo mumasuntha. Zotheka ndizosatha! (Kapena, gwiritsani ntchito zina mwazomwe zimachitika pakupanga nawo zibwenzi.)

Pogwiritsa ntchito mapepala okhala ndi makhadi m'zochita zanu, Forzaglia akuti ndizothandiza kwambiri kumapeto kwa kulimbitsa thupi kwanu. Koma chifukwa ndizosinthasintha, mutha kugwiritsa ntchito zolimbitsa thupi ngati tsiku lanu lamiyendo, tsiku la chifuwa, ndi zina zambiri.

Onani zina mwa masewera olimbitsa thupi a Forzaglia, kuphatikiza zina, kuti musakanize masewera olimbikira makhadi. (Kapena pitani apa kuti mupeze malingaliro ena 30 olimbitsa thupi.)

Pakatikati:

• Okwera Mapiri
• Khalani-Mmwamba
• Hollow Hold
• Plank Jacks
• Jackknife

Thupi Lathunthu:

• Burpee
• Kankhani-Mmwamba
• Kulumpha Jack
• Thruster

Glutes / Miyendo:

• Squat Jump
• Pitani Lunge
• Tump Jump
• Kukhudza-Kutsika Jack
• Glute Bridge

Kuthupi-Kumbuyo / Kumbuyo:

• Superman
• M'mawa wabwino
• Tricep Kankhani-Up
• Sakanizani
• InWorm Shoulder Tap

Onaninso za