Pitani opanda manja! Zochita Zankhondo Toning

Zamkati

• Yesani maupangiri ochita masewera olimbitsa thupi kumtunda kwa manja amphamvu, olimba. Zochita izi zidzakupangitsani kuwonetsa manja anu okhala ndi matayala, malaya opanda manja ndi madiresi.
• Zochita zina zolimbitsa thupi zolimbitsa thupi ndi cardio kuti mukhale ndi masewera olimbitsa thupi abwino.
• Pitani Popanda Manja! Kuphatikiza Zochita Zolimbitsa Thupi
• Phatikizani zolimbitsa thupi zakumtunda ndi zochitika zolimbitsa thupi kuti muzitha kuchita bwino - ndi mikono yolimba komanso yamphamvu.
• Pitani Popanda Manja! Cardio & Upper Arm Zolimbitsa Thupi
• Kodi ndingapeze bwanji phindu lalikulu pophatikiza zochita zolimbitsa thupi ndi zolimbitsa thupi zanga komanso machitidwe olimbitsa thupi?
• Malangizo a Cardio Blast Fitness
• Mwa kuphatikiza zolimbitsa thupi zolimbitsa thupi ndi njira izi zolimbitsa thupi, mudzakhala mukuwonetsa zida zozokotedwa zodabwitsa chaka chonse!
• Onaninso za

Yesani maupangiri ochita masewera olimbitsa thupi kumtunda kwa manja amphamvu, olimba. Zochita izi zidzakupangitsani kuwonetsa manja anu okhala ndi matayala, malaya opanda manja ndi madiresi.

Mikono: Nthawi zambiri chaka timazisunga mobisa, mumalaya athu amikono yayitali, ma jekete ndi majuzi. Koma nthawi yachilimwe, ndani safuna manja ndi mapewa omwe angamve bwino, kaya ndi akasinja, zovala zosambira kapena zowoneka bwino, zapamwamba za halter?

Nkhani yabwino yokhudza mikono yomwe mwina imatha kubisala kwa miyezi ndikuti mutha kuwapangitsa kukhala okonzeka nyengo ino mwachangu, ndi Mawonekedwe malangizo othandizira magawo awiri:

1. zolimbitsa thupi zolimbitsa thupi zomwe zimapangitsa kuti thupi likhale lolimba komanso lolimbitsa thupi pomanga minofu, komanso
2. mafuta-kuphulika, calorie-kuwotcha cardio masewera olimbitsa thupi kuchepetsa wosanjikiza mafuta ozungulira minofu, kotero inu mukhoza kuwona mawonekedwe awo.

Zochita zina zolimbitsa thupi zolimbitsa thupi ndi cardio kuti mukhale ndi masewera olimbitsa thupi abwino.

Pofuna kukuthandizani kuti mukwaniritse zolinga zanu zakumtunda, talemba imodzi mwazolimbitsa thupi nthawi zonse, wopanga ma aerobics Gin Miller. Masewero ake ochita masewera olimbitsa thupi okhudza mtima, ojambula mkono amasinthasintha ma aerobics omwe ali ndi thupi komanso mphamvu zamanja, ndipo mutha kuchita masewera olimbitsa thupi kunyumba.

"Ndi masewera olimbitsa thupi amtundu umodzi - cardio ndi mphamvu," akutero Miller. "Kwa masiku amenewo mukamati, 'Ndilibe nthawi yochita masewera olimbitsa thupi,' uku ndiko kuchita kwanu." Zomwe muyenera kuchita ndi gawo limodzi lokonzekera izi: Mphindi 15. Chitani mabwalo owonjezera nthawi zonse ngati cholinga chanu ndikukhala olimba kwambiri kapena kuchepetsa mafuta a thupi kwambiri.

Mudzaona kuti mkono toning ntchito si ofanana akale masewero olimbitsa thupi; M'malo molimbana ndi gulu lililonse la minofu padera, mudzagwira ntchito yamagulu angapo nthawi imodzi. "Ndimakonda kuphunzitsa thupi la munthu momwe limayendera," akutero Miller. "Mumakhala ndi mphamvu komanso kusinthasintha, ndipo mumakonzekeretsa thupi lanu kuzadzidzidzi zomwe zimabwera mobwerezabwereza."

Pochepetsa kuchepetsa mafuta, kumbukirani kuti muyenera kuwotcha ma calories ambiri kuposa momwe mumadya. Chifukwa chake kuphatikiza pakuphatikiza zolimbitsa thupi ndi zochita zina zolimbitsa thupi, mungafunike kuunikiranso momwe mumadyera.

Patsamba lotsatira, pezani maupangiri ena olimbitsira thupi, kuti muthe kuphatikiza zolimbitsa thupi ndi zochitika zina kuti mukulitse phindu lanu lochita masewera olimbitsa thupi - ndikudzimva kukhala olimba mtima ndikuwoneka bwino mu zovala zanu zopanda manja!

[mutu = Pitani opanda manja! Tsatirani malangizo a Shape kuti mukhale ndi machitidwe abwino olimbitsa thupi.]

Pitani Popanda Manja! Kuphatikiza Zochita Zolimbitsa Thupi

Phatikizani zolimbitsa thupi zakumtunda ndi zochitika zolimbitsa thupi kuti muzitha kuchita bwino - ndi mikono yolimba komanso yamphamvu.

Tsatirani kulimbitsa thupi kwa Gin Miller kokonza mikono ndipo mudzakhala ndi chidaliro m'zovala zanu zonse za chilimwe. "Mudzakhala ndi minofu yayitali, yowonda, yolimba yomwe idzakhala yolimba, yolimba komanso yokhazikika," akutero a Miller. Koposa zonse, kuti mupeze zotsatira zakuthwa kwa mkono, simuyenera kuthera maola ndi maola m'masiku okongola awa a chilimwe.

Dongosolo

Ntchito yotsatira yotsatira imatenga pafupifupi mphindi 15 kuti mumalize kumaliza nthawi imodzi. Mutha kusintha zolimbitsa thupi zamphamvu imodzi (kubwereza 8-15, komwe kumatenga masekondi 30 mpaka 1 miniti) ndikutsika mphindi 2. Mutha kuchita chilichonse kapena mayendedwe onse omwe afotokozedwa mu "Cardio Blast."

Kuyamba

Kawiri pa sabata muzichita masewera olimbitsa thupi a 1-3, kutengera nthawi yanu komanso kulimbitsa thupi. Tengani kupuma kwa masiku osachepera awiri pakati pa masewera olimbitsa thupi. Ngati mwakhala mukuchita masewera olimbitsa thupi kwa miyezi itatu kapena yocheperako, yambani ndi dera limodzi. Kupita patsogolo mpaka 2 mukakhala omasuka ndi masewera olimbitsa thupi komanso kuponda pang'ono. Ngati mumachita masewera olimbitsa thupi pafupipafupi, yesani maulendo awiri osachepera gawo lililonse. Ngati muli ndi nthawi yochepa, chitani 1 kuzungulira ndikusankha zina mwazomwe zikuyenda kuchokera pamndandanda wathu, monga Runs kapena Over the Top.

Kutentha ndi kuziziritsa

Yambitsani ndi kumaliza machitidwe anu olimbitsa thupi ndi kachitidwe koyambira kwa mphindi zosachepera 5: Lowani papulatifomu ndi phazi lanu lamanja, kenako kumanzere kwanu. Pitani pansi ndi phazi lanu lamanja, kenako ndikumanzere. Masekondi 30 aliwonse, sinthani mwendo wanu wotsogolera. Malizitsani kulimbitsa thupi kwanu mwa kutambasula magulu anu akulu, kuphatikiza ntchafu zanu, matako, ng'ombe, kumbuyo, mapewa ndi mikono. Gwirani kutambasula kulikonse kwa masekondi 15-20 popanda kugunda.

Kulemera

Gwiritsani ntchito ma dumbbells 3 mpaka 5 mdzanja lililonse kuti mugwiritse ntchito zolimbitsa thupi zomwe zimakhudza zolemera.

Tsopano popeza kuti mwapanga zolimbitsa thupi pansi, pitani patsamba lotsatiralo kuti mumve kulimbitsa thupi polimbitsa thupi lanu.

[mutu = Phatikizani machitidwe olimbitsa thupi a Cardio ndi zolimbitsa thupi ndikukhala opanda manja.]

Pitani Popanda Manja! Cardio & Upper Arm Zolimbitsa Thupi

Kodi ndingapeze bwanji phindu lalikulu pophatikiza zochita zolimbitsa thupi ndi zolimbitsa thupi zanga komanso machitidwe olimbitsa thupi?

Nawa maupangiri angapo olimbitsa thupi omwe mungatsatire, omwe amaphatikiza masewera olimbitsa thupi a cardio ndi masewera olimbitsa thupi kumtunda kwa mkono wanu kuti atsitsimutse kugunda kwa mtima wanu pamene mukusema manja anu.

Malangizo a Cardio Blast Fitness

Ngati munayamba mwatengapo gawo, zina kapena zonse mwazochita zolimbitsa thupi zitha kukhala zodziwika kwa inu. (Ngati sichoncho, kubwereza ndi kayendedwe ka kusunthaku kumapangitsa kukhala kosavuta kutsatira.) Nazi zomwe mungachite kwa mphindi ziwiri pakati pa seti iliyonse - yang'anani chimodzi kapena musakanize.

1. Kukweza mawondo mosinthana ndi obwereza
   Yendani pakona yakumanja kwa sitepe ndi phazi lakumanja, kukweza bondo lakumanzere. Tsikira pansi ndi phazi lakumanzere ndikubwereza ku ngodya yakumanzere. Bwererani kukona yakumanja ndikukweza mawondo 3 motsatizana (otchedwa obwereza). Bwererani kukweza maondo amodzi ndikupanga kubwereza pakona ina. Pitirizani kusinthana.
2. V-step yokhala ndi ma jacks atatu amphamvu
   Yendani mozama kutsogolo kwa nsanja ndi phazi lamanja, kenako mulifupi ndikukwera papulatifomu ndi phazi lamanzere. Pendani pansi ndi phazi lakumanzere, kenako bweretsani phazi lamanja kuti mukakumane kumanzere. Chitani zolumpha zitatu pansi. Bwerezani.
3. Kusinthana mapapu akumbuyo
   Imani pamwamba pa sitepe pakati pa nsanja. Landirani chammbuyo ndi phazi lakumanja, kukhudza mpira wa phazi pansi. Kenako sinthanani ndi phazi lakumanzere. Pitirizani kusinthana.
4. Imathamanga
   M'malo moponda, thamangani pamwamba pa sitepe ndi phazi lakumanja, kenako kumanzere. Kenako tsikani pansi ndi phazi lakumanzere ndikutsatira kumanja.
5. Sinthani sitepe
   Yendani kutsogolo kwa nsanja ndi phazi lakumanzere kudzanja lamanzere, kumanja kumanja. Pendani pansi ndi phazi lakumanzere, mutembenuzire mbali kuti mupite. Kenako dinani phazi lakumanja mpaka pansi. Bwerezani masitepe okhotakhota, mosinthasintha. Kuti muwonjezere mphamvu, dumphirani pamwamba pamasitepe ndikudumpha pansi mutagunda.
6. Pamwamba pamwamba
   Kuyimirira ndi mbali yanu yakumanja ku nsanja, kukwera mmwamba ndi phazi lakumanja; bweretsani phazi lakumanzere ndikudumpha phazi ndi phazi lamanzere, mutakwezera bondo lamanja. Pitani mbali inayo ndi phazi lamanja, kenako ndikumanzere. Bwerezani, kubwereranso pamwamba pa sitepe.

Mwa kuphatikiza zolimbitsa thupi zolimbitsa thupi ndi njira izi zolimbitsa thupi, mudzakhala mukuwonetsa zida zozokotedwa zodabwitsa chaka chonse!

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