Zochita 6 Zomwe Zimakuphunzitsani Momwe Mungagwiritsire Ntchito Pamanja (Palibe Yoga Yofunika)

Zamkati

• Hollow Hold
• Pike Gwira
• Kuyenda Kwampanda
• Choyimitsa Chamanja Chobweza
• Forearm Box Drill
• Tick ​​Tock Kick-Up
• Momwe Mungapangire (Pomaliza!)
• Onaninso za

Chifukwa chake, mukufuna kuphunzira momwe mungagwirire choyimira pamanja (limodzi ndi ena onse pa Instagram). Palibe mthunzi-kusuntha kolimbitsa thupi kumeneku ndikosangalatsa kuphunzira, kosangalatsa kwambiri, komanso kwambiri ndizosangalatsa kusewera nawo mukakhala olimba m'manja awiri. (Ndipo sikuti ndikungolemba chiphaso cha Instagram pic. Kutembenukira, kuyimitsidwa moyimitsidwa m'manja kumakhala ndi maphindu ambiri azaumoyo.) Poyambira, zoyimilira m'manja zimayang'ana zochepetsa zanu, lats, rhomboids, misampha, mikono, ndi pachimake. Komanso mumapeza phindu lomwelo kuchokera ku zoimirira pamanja monga momwe mungakhalire ndi masewera olimbitsa thupi ena aliwonse: kuonda kwa minofu yowonda, kukhala ndi malingaliro abwino, kuchulukirachulukira kwa mafupa, ndi mphamvu zowonjezera, kungotchulapo zochepa chabe.

Ngakhale ma chops ambiri amapita ku yogis omwe adziwa bwino mawonekedwe awo ngati gawo lakuyenda kwawo, simumatero. zosowa kukhala yogi kuti muphunzire momwe mungagwirire ngati bwana. Tengani izi kuchokera kwa Jessica Glazer, mphunzitsi waumwini wochokera ku NYC ku Performix House komanso yemwe kale anali katswiri wa masewera olimbitsa thupi. Apa, amapanganso choikapo dzanja kuti chiziboola chomwe chingamange maziko ofunikira, thupi lokwera, ndi mphamvu yakumbuyo yofunikira kuti muchotse-kuti mutha kuyang'anitsitsa "handstand" pamndandanda wazomwe mumakwanitsa kuchita zolimbitsa thupi.

Momwe imagwirira ntchito: Onjezerani zokonzekera pamanja zomwe mumakonda kuchita nthawi zonse zolimbitsa thupi, kapena chitani zonse pamodzi kuti muchite masewera olimbitsa thupi omwe adapangidwira kuti azitha kukonzekera.

Mufunika: Bokosi la plyo (lofewa / thovu limakonda) ndi khoma lolimba

Hollow Hold

A. Gona chafufumimba pansi ndi manja pamwamba, makutu ndi makutu, ndi miyendo yotambasula.

B. Kwezani miyendo ndi mikono kotero mapewa ndi mapazi zili pansi. Sungani mutu pamalo osalowerera.

Gwirani kwa masekondi 30 mpaka 60. Chitani seti zitatu.

Pike Gwira

Kwa anthu ambiri, lingaliro lokhala mozondoka ndiloopsa. Kupeza bokosi kapena mpando ndikukweza mapazi anu kungakuthandizeni kukhala omasuka

A. Gwerani moyang'anizana ndi bokosi la plyo lokhala ndi kanjedza m'lifupi mwake paphewa.

B. Chimodzi ndi chimodzi, phazi pamwamba pa bokosilo, kukweza m'chiuno ndikuyenda manja pafupi ndi bokosilo. Gwirizanitsani chiuno pamapewa pamwamba pa manja, ndi kuwongola miyendo kuti mupange mawonekedwe a "L" ndi thupi.

C. Popanda kulowerera m'khosi komanso ma quads komanso ma glutes, gwirani malowa nthawi yayitali.

Gwiritsani ntchito mpaka masekondi 30-60. Chitani seti zitatu.

Kuyenda Kwampanda

Kudzibweretsa nokha pamanja ndi mapazi anu pafupi ndi khoma ndikuyenda pafupi ndi khoma pamene mukuyenda phazi lanu kungakuthandizeni kuti mukhale ndi mphamvu m'mapewa-ofunikira kuti musamuke.

A. Gonani pansi ndi mapazi kutsogolo kwa khoma lolimba, pansi pa malo okankhira ndi chifuwa, mimba, ndi ntchafu pansi ndi mitengo ya kanjedza pansi pamapewa. Phatikizani pachimake kuti mukanikize mpaka pamalo okwera.

B. Yendetsani manja kumbuyo mainchesi angapo mpaka mutha kukwera phazi. Pitirizani kuyenda mapazi anu khoma ndikuyenda manja pafupi ndi khoma mpaka pamalo oyimilira. Zala za m'mapazi ziyenera kukhudza khoma ndipo zikhatho zizikhala pafupi kwambiri momwe zingathere, koma pachimake payenera kukhala pachimake kuti m'chiuno zisatsamira khoma. Kanikizani m'manja kuti musalowe m'mapewa. Gwirani kwa masekondi angapo.

C. Pang'onopang'ono yendani manja kuchoka pakhoma ndikuyenda mapazi pansi pa khoma kuti mubwerere ku malo a thabwa, kenaka tsitsani thupi pansi kuti mubwerere kumalo oyambira.

Bwerezani katatu kapena kasanu kapena mpaka kulephera.

Choyimitsa Chamanja Chobweza

A. Yambani poyimilira poyimilira moyang'anizana ndi khoma (malo omwe ali pamwamba pamakoma oyimilira m'manja). Ganizirani za kugwirizanitsa mfundo za akakolo, bondo, ndi chiuno komanso mapewa, zigongono, ndi manja. Gwiritsani ntchito quads, glutes, ndi pachimake pamene mukusunga mbali ya khosi (yang'anani kutsogolo pakhoma, osati pansi).

B. Popanda kupinda mikono, pezani ndi kutuluka m'mapewa kuti mukokere torso pansi.

Yesani 5 mpaka 10 kubwereza. Chitani seti zitatu.

Chenjerani pansi: Ngati izi ndizovuta kwambiri, mutha kubwereza zoyenda kumanja mmwamba. Kwezani manja pamwamba ndi manja ang'onoang'ono moyang'anizana ndi denga (kusunga pakati komanso osatsegula nthiti). Yambirani kujambula masamba amapewa kumbuyo ndi pansi, kenako ikani mapewa kuti mukweze migwalangwa ndi mainchesi ochepa. Ganizirani za kayendedwe ka masamba amapewa.

Forearm Box Drill

A. Ikani bokosi la plyo pafupi phazi limodzi kuchokera pakhoma lolimba. Gwadirani pamwamba pa bokosilo ndipo ikani manja pansi ndi manja ndi mikono yanu moyang'anizana ndi bokosilo ndi zala zanu kuloza kukhoma. Wongolani miyendo ndikusunthira m'chiuno pamapewa kuti mufike pakhomopo.

B. Sinthani kulemera m'manja ndikukankhira mwendo umodzi m'mwamba molunjika kukhoma, kuyesa kuyika mapazi m'chiuno pamwamba pa zigongono ndikugwira poyimirira pamanja. Gwirani zidendene kuchokera pakhoma kuti muchepetseko ngati kuli kofunikira (koma osatsamira). Ganizirani kukhalabe ndi thupi lopanda pake.

Bwerezani mpaka kulephera. Chitani seti zitatu.

Tick ​​Tock Kick-Up

A. Imani ndi mikono pamwamba, ma biceps pafupi ndi makutu, ndi phazi limodzi patsogolo pa linzake mndende yosaya.

B. Yendani kutsogolo phazi lakumaso kuti muike migwalangwa pansi paphewa m'lifupi, ndikumenyetsa mwendo wakumbuyo pansi kuti mukweze m'chiuno paphewa. Ngati ndi kotheka, ponya mwendo wakutsogolo kuti ukomane ndi winayo.

C. Phazi lakumbuyo likayamba kugwa, bwererani pansi ndikukanikiza manja kuti muyime ndikubwerera pamalo oyamba.

D. Bwerezani pang'onopang'ono komanso molamulirika, kuthamangira mmwamba nthawi iliyonse ndikuyesera kuti mufike pamalo "odzaza" ndi mapazi pamwamba pa chiuno pamwamba pa zigongono pamwamba pa manja.

Yesani kumenya kangapo kasanu. Chitani seti zitatu.

Momwe Mungapangire (Pomaliza!)

• Mukamaliza kubowola pamwamba pa chizoloŵezi chanu, yesani kukankhira choyimilira pakhoma. Ikani manja anu pansi pafupifupi mainchesi 8 kuchokera kukhoma, moyang'anizana ndi khoma. Kandani phazi lina mmwamba mokwanira kuti mutenge mpweya pang'ono ndikuyamba kumva kulemera kwa thupi lanu m'manja mwanu. Yesetsani kumenya pang'ono pang'ono poyamba, kusewera mozungulira ndi kuchuluka kwa mphamvu zomwe mukufuna kuti mugwetse. Ngati mukuchita mantha, mukhoza kufunsa mnzanu kuti akuthandizeni kutsogolera miyendo yanu mpaka khoma.
• Mukadziwa bwino kukankhira mmwamba, yesani kugwira choyimilira chamanjacho pamwamba. Kuchita magulu atatu kapena anayi a masekondi 30 mpaka 60 kukuthandizani kuti mukhale ndi mphamvu. Mukumva bwino poyimitsa mmwamba? Tengani phazi limodzi kuchokera kukhoma ndikuyesera kusamala. Bweretsani phazi ilo pakhoma. Tenga phazi linalo ndikubweretsa kutali ndi khoma. Yesani kutenga mwendo umodzi, ndiyeno mwendo wina kutali ndi khoma. Malangizo opangira: Sungani miyendo yanu palimodzi komanso yolimba kuti mukhale bwino. Monga nthawi zonse, sungani zolimba zanu ndikumangirira kumbuyo kwanu. Yesani magulu atatu kapena anayi oyeserera atatu kapena asanu nthawi iliyonse.
• Mukaphunzira kusamala mukayamba kutsutsana ndi khoma? Yakwana nthawi yophunzira kupukuta ndi chisomo. Kuphunzira momwe mungasungire belo kumakupatsani chidaliro kuti mupitirize kuyeserera. Khalani ndi mnzanu pomwe akukuwonani mukamayimilira kaye kaye kansalu kamanja. Mudzavutika kuti mupite mbali imodzi kapena inayo. Pitani patsogolo ndi dzanja limodzi kenako ndikusiya mapazi anu agwe, mmodzi ndi mmodzi, mbali ija. Izi zikuwoneka ngati ngolo yamgalimoto yosasamala. Ochita masewera olimbitsa thupi amachita izi, kuti aziwoneka zokongola, ndipo amazitcha kuti zojambulajambula.
• Mukangotuluka m'manja mwawo bwinobwino, pitirizani kuyeserera. Kaya mukuphunzira kukwera njinga, kuyankhula chilankhulo chatsopano, kapena kuyimilira pamanja, kamodzi pamlungu sikungadule. Zimatenga nthawi kuti ubongo umange mayendedwe atsopano. Chifukwa chake yesetsani kuchita choyimirira pamanja paliponse kuyambira mphindi zisanu mpaka 10 patsiku, masiku asanu kapena asanu ndi limodzi pa sabata.

Onaninso za