Ntchito Yovuta Kwambiri yomwe Mungachite Ndi Dumbbell Imodzi Yokha

Zamkati

• Kuphulika kwa Dumbbell
• Kutaya Mwendo Umodzi
• Makina Awiri Osiyanasiyana
• Bweretsani Pamwamba Lunge
• Kuwongolera kwa Russian Twists
• Gulu Lankhondo Limodzi Loyera
• Onaninso za

Mukudziwa nthawi yovutayi pamene simungapeze theka lina la awiri anu a dumbbell chifukwa ena ochita masewera olimbitsa thupi osokonezeka samatsuka pambuyo pa ma seti awo? (UGH.)

Tsopano, simuyenera kudikirira kuti ifike: Mutha kuchita masewera olimbitsa thupi ndi dumbbell imodzi yokha komanso masewera olimbitsa thupi ozungulirawa kuchokera kwa katswiri wazolimbitsa thupi Jen Widerstrom (mayi wanzeru kumbuyo kwathu kwa Masiku 40 Crush Your Goals Challenge). Kulimbitsa thupi kumakupangitsani kuchuluka kwanu ndikuphatikizanso mphamvu zowongoka ndi mphamvu yathunthu yamphamvu kuti musamangomanga minofu komanso kuti mtima wanu uzipopa. (Ichi ndi chimodzi mwazinthu zambiri zophunzitsira zadera.)

Mukuganiza kuti mwakonzeka kuthana ndi vutoli? Gwirani dumbbell ndikugwedeza. (Kenako, yesani mayeso anu a abs ndi masewera olimbitsa thupi ovuta kwambiri.)

Momwe imagwirira ntchito: Gwiritsani ntchito gawo lochita masewera olimbitsa thupi, kuchita maulendo atatu nthawi iliyonse yoyamba, 6 kubwereza aliyense panthawi yachiwiri, ndi 9 kubwerera kamodzi pagawo lachitatu.

Mufunika: Dumbbell yolemera pang'ono komanso cholemera cholemera

Kuphulika kwa Dumbbell

A. Gona moyang'anizana ndi mawondo kuloza ku denga ndipo mapazi apansi pansi. Gwirani dumbbell yolemera mopingasa pachifuwa ndi manja atakulungidwa mozungulira, zala zakumaso.

B. Tulutsani ndikugwiritsa ntchito minofu yam'mimba kukweza mutu ndi mapewa pansi. Kungakhale mainchesi ochepa chabe; onetsetsani kuti abs akugwira ntchito.

C. Lembani ndi kutsitsa mutu pang'ono ndi mapewa kuti mubwerere poyambira.

Chitani 3, 6, kapena 9 reps.

Kutaya Mwendo Umodzi

A. Gona nkhope ndi mawondo akuloza kudenga komanso zidendene zikukanikiza pansi ndi zala zakuthwa. Sungani cholumikizira cholemera pakati kumapeto kumapeto kwa m'chiuno chakumanja, kanikizani dzanja lamanzere pansi, ndikukulitsa mwendo wakumanzere pakona yakutsogolo kwa chipinda kuti muyambe.

B. Tulutsani ndi kukanikiza chidendene chakumanja kuti mutulutse m'chiuno, ndikupanga ma glute kukulitsa chiuno pamwamba, ndikunyamula mwendo wakumanzere.

C. Lembani ndi kuchepetsa m'chiuno kuti mubwerere poyambira.

Chitani 3, 6, kapena 9 kubwerera. Bwerezani mbali inayo.

Makina Awiri Osiyanasiyana

A. Imani ndi mapazi kutambasula m'chiuno ndi cholembera cholemera china chogwedezeka mozungulira kutsogolo kwa chifuwa, malekezero amodzi mdzanja lililonse ndi zigongono zoloza pansi ndi zolimba ku nthiti.

B. Exhale kuti musindikizire dumbbell pamwamba, manja molunjika pamapewa. Khalani pachibwenzi ndipo musalole nthiti kuti ziwombe.

C. Ikani ndi kutsitsa ndi kuwongolera kuti mubwerere poyambira.

Chitani 3, 6, kapena 9 kubwerera.

Bweretsani Pamwamba Lunge

A. Imani ndi mapazi m'lifupi m'lifupi ndi chododometsa kudzanja lamanja. Sungani bwino dumbbell mpaka paphewa lakumanja ndikukankhira cham'mwamba, dzanja likuyang'ana kutsogolo ndi dzanja lotalikirana paphewa kuti muyambe.

B. Kumangirira pachimake, lowetsani mpweya kuti mubwerere kumbuyo ndi phazi lakumanja, kutsika mpaka mawondo onse apanga ngodya za 90-degree.

C. Exhale kukanikizira ku phazi lakutsogolo ndikubwerera pamalo oyambira, ndikusunga pachimake pamayendedwe onse.

Chitani 3, 6, kapena 9 kubwerera. Bwerezani mbali inayo.

Kuwongolera kwa Russian Twists

A. Khalani pansi ndi torso atatsamira pafupifupi madigiri 45, miyendo yotambasula ndi mawondo opindika pang'ono, ndi zidendene zikupumira pansi. Gwirani cholembera cholemera kwambiri kutsogolo kwa chifuwa ndi manja anu onse kuti muyambe.

B. Kusunga pachimake, mutembenukire pang'onopang'ono kumanja, kutsitsa cholumikizira mainchesi pang'ono pansi.

C. Bwererani pakatikati, kenako mubwereza, kuzungulira mbali inayo. Ndiye 1 rep.

Chitani 3, 6, kapena 9 kubwerera.

Gulu Lankhondo Limodzi Loyera

A. Imani ndi mapazi otalikirapo kuposa m'lifupi m'lifupi mapewa, mutagwira dumbbell kudzanja lamanja pakati pa miyendo, chikhatho choyang'ana kumanzere.

B. Pindani mawondo pang'ono, kenako onjezani m'chiuno ndi mawondo kuti muyeretsedwe mpaka pamalo oyenera paphewa lamanja, nthawi yomweyo kutsikira mu squat.

C. Sindikizani pakati pa phazi kuti muyime. Imani pang'ono, kenako ndikutsitsa kulemera kwake pakati pa miyendo kuti muyambenso kuyambiranso.

Chitani 3, 6, kapena 9 reps. Bwerezani mbali inayo.

Onaninso za