Kulimbitsa Thupi Kwapamwamba Kwambiri Kumajambula Thupi Lapamwamba

Zamkati

• Kukwera Kwaku Turkey
• Ndodo Zolumpha Bokosi
• Onetsani Plyo Push-Ups
• Pewani Burpee
• Malire Otsatira
• Bulu Amenya
• Onaninso za

Kaya mukugwedeza chidutswa chimodzi cha Halloween kapena Comic Con kapena mukungofuna kujambula thupi lamphamvu komanso lachigololo monga Supergirl mwiniwake, kulimbitsa thupi kumeneku kudzakuthandizani kuti mukhale ndi mphamvu za AF ndikujambula thupi lanu moyenerera. Otsogola ndi ulemu kwa Rebecca Kennedy, mphunzitsi wa Barry's Bootcamp komanso ngwazi zonse zolimbitsa thupi. (Ingowonani kulimbitsa thupi kwake kolimbikitsidwa ndi masewera olimbitsa thupi komanso masewera olimbitsa thupi a Olimpiki kuti muwone zambiri za luso lake.)

Momwe imagwirira ntchito: Tengani kettlebell, sitepe, ndi mphasa. Chitani kubowola koyamba kwa masekondi 30, kenako kupumula masekondi 30. Bwerezani ndikusunthira kubowola lotsatira. Bwerezani dera katatu kuti mupeze thupi loyenera kukhala wamphamvu kwambiri.

Kukwera Kwaku Turkey

A. Yambani kugona kumanzere (pamalo a fetal), mutagwira kettlebell ndi manja onse awiri.

B. Pereka kumbuyo ndikusindikiza kulemera kwake ndi manja onse awiri. Khalani ndi dzanja lamanzere (ndi kettlebell) lotambasulidwa ndi phazi lamanzere pansi ndikugwada. Lonjezani mwendo wamanja ndi mkono pansi.

C. Bwerani pa chigongono chakumanja mukuyendetsa chidendene chakumanzere, mukuyang'anitsitsa. Kusunga zolimba, bwera kudzanja lamanja.

D. Yendetsani kupyola mwendo wakumanzere kuti mufike pamlatho, chiuno chotambasula. Dulani mwendo wakumanja pansi pa thupi ndikutera pa bondo kuti mupange maziko olimba. Bwerani pamalo olimba (bweretsani chidendene chakumanja kumbuyo kwanu) ndi dzanja lamanja m'chiuno. Chotsani maso pa belu ndikuyang'ana kutsogolo kwanu.

E. Malizitsani kusunthaku mwa kuyimilira molunjika, mutanyamula kulemera kwake ndikusunga pakati ndikulowerera msana. Bwezerani mayendedwe kuti mubwerere pamalo oyamba.

Chitani maulendo asanu mbali iliyonse. Pumulani masekondi 30, kenako bwerezani.

Ndodo Zolumpha Bokosi

A. Yambani pa squat malo, zala zala zazing'ono kuchokera pa benchi.

B. Lumphani kuti mutsike pamalo a squat pa benchi. Gwirani mphindikati imodzi, kenako ndikudumphira pansi, komanso kukafika pamalo okwera.

Chitani AMRAP kwa masekondi 30, kenako mupumule masekondi 30. Bwerezani.

Onetsani Plyo Push-Ups

A. Yambani kugwada pafupi phazi kuchokera pa benchi. Tsamira kutsogolo ndikuyika manja pabenchi pamalo okankhika, osalowerera msana.

B. Pewani kukankhira mmwamba, kenako phulikani manja kuti mukankhire thupi kutali ndi benchi. Malo okhala ndi manja chimodzimodzi ndipo nthawi yomweyo tsitsani kukankhira wina wotsatira. Pofuna kuti zikhale zovuta kwambiri, yesani kuyenda komweko mokwanira m'malo mogwada.

Chitani AMRAP kwa masekondi 30, kenako mupumule masekondi 30. Bwerezani.

Pewani Burpee

A. Yambani pamalo omata ndi manja pansi pansi paphewa ndi mapazi pa benchi.

B. Gwerani pansi, kenako squat ndikulumphira mmwamba, manja atambasula pamwamba. Nthaka, ikani manja pansi, ndikudumphira pabenchi kuti mubwererenso kuyamba.

Chitani AMRAP kwa masekondi 30, kenako mupumule masekondi 30. Bwerezani.

Malire Otsatira

A. Yambani kuyimirira ndi mapazi motalikirana m'lifupi mwake, mawondo opindika, ndi manja mokonzeka kutsogolo kwa chifuwa.

B. Swinging mikono ndikudumpha momwe mungathere kumanja, ndikutera ndi mawondo ofewa. Bwerezani. Kenako pangani kulumpha kawiri ndikupita mbali inayo.

Chitani AMRAP kwa masekondi 30, kenako mupumule masekondi 30. Bwerezani.

Bulu Amenya

A. Yambani mu thabwa la chimbalangondo pazinayi zonse ndi mapewa pamanja ndi mawondo masentimita angapo kuchokera pansi.

B. Kuphulika kuchokera kumapazi ndi kukankha zidendene molunjika kumatako, kuyesera kutambasula m'chiuno molunjika pamapewa ndi manja.

C. Pepani kumbuyo kuti muyambe.

Chitani AMRAP kwa masekondi 30, ndikupumula kwa masekondi 30. Bwerezani.

Onaninso za