Chitani Zolimbitsa Thupi Zaku Hotelayi Kuti Mukhale Olimba Pamene Mukuyenda

Zamkati

• Chingwe Cholumpha
• Commando Plank
• Lunge
• Wodziwika IWT
• Gulu Lofikira Pamwamba
• Kankhani (Woyambitsa)
• Kankhani (Kutsogola)
• Triceps Dips
• Fikirani Nkhanu
• Hollow Hold
• Burpee Tuck Akudumpha
• Onaninso za

Mahotela ayamba kukulitsa malo awo ochitira masewera olimbitsa thupi, kutanthauza kuti mutha kukhala ndi zida zopangira masewera olimbitsa thupi limodzi ndi malo ochitira masewera olimbitsa thupi kunyumba mukakhala kutali. (ICYMI, Hilton adadzionetseranso m'chipinda chazinyumba.) Koma si hotelo iliyonse ndithu apobe-ambiri akadali ndi ma dumbbell ochepa osagwirizana ndi chidutswa chimodzi kapena ziwiri za zida za cardio. Ziribe kanthu komwe mukukhala, mutha kuchoka paulendo wopita ku Barry's Bootcamp ndi mphunzitsi wamkulu wa Nike Rebecca Kennedy. Sichifuna chilichonse chokongola. Mufunikira sitepe kapena benchi ndi chingwe cholumpha (chomwe mutha kuponyera mosavuta ngakhale musutikesi yaying'ono kwambiri).

Chofunika kwambiri, mutha kuchita masewera olimbitsa thupi momwe mungafunire, kuti zisawononge nthawi yanu yatchuthi. (Zokhudzana: Umu ndi m'mene mungatsimikizire kuti mumasangalala paulendo.)

Momwe imagwirira ntchito: Chitani izi zochitika 11 zotsatirazi pamanambala owonetsedwa. Bwerezani kanayi kapena kasanu pa mphindi 30.

Mufunika: Chingwe cholumpha ndi sitepe kapena benchi.

Chingwe Cholumpha

A. Imani ndi mapazi pamodzi, kulumpha chingwe kupuma kumbuyo zidendene.

B. Chingwe chokwera pamwamba pamutu, kutsogolo kwa thupi, kenako pansi. Lumpha chingwe uku akusesa chammbuyo chingwe pansi. Bwerezani kawiri kawiri.

C. Pitilizani kulumpha, kulumpha chingwe kuti mulowetse pansi kumanja, kenako kubwereza, pachimake chingwe cholumpha kuti mugwire pansi kumanzere.

D. Bwererani pamalo oyambira, ndikubwereza kudumpha kwanthawi zonse komanso kusunthika kwammbali.

Chitani AMRAP kwa mphindi zitatu.

*Palibe chingwe chodumpha? Ingoyendani kwinaku mukunamizira kuti muli ndi chingwe m'manja mwanu.

Commando Plank

A. Yambani pamalo okwera matabwa.

B. Gwetsani kutsogolo, kenako kumanzere, ndikubwera kutsika.

D. Tumizani kulemera pachikhatho chakumanja kenako dzanja lamanzere kuti mubwerere kumtunda wapamwamba.

Chitani 10 mpaka 15 kubwereza, kusinthasintha mkono womwe umatsogolera.

Lunge

A. Yendani sitepe yayikulu kutsogolo ndi mwendo wakumanzere kuti mutsikire mu mphuno uku mukukankhira dzanja lamanja patsogolo.

B. Kokani mwendo wamanzere kuti mubwere kuyimirira, kenako mubwererenso mbali inayo. Ndiye 1 rep.

Chitani 10 mpaka 15 kubwereza.

Wodziwika IWT

A. Gona chafufumimba pa sitepe kapena pa benchi (kapena pansi, ngati kuli kofunikira), mikono ikutambasula, biceps ndimakutu.

B. Dulani zigongono pafupi ndi nthiti, kenako onjezani mikono molunjika mbali, ndikuzikweza mpaka kudenga poyenda.

C. Tembenuzani mikono kuti mubwerere poyambira.

Chitani 10 mpaka 15 kubwereza.

Gulu Lofikira Pamwamba

A. Imani ndi mapazi okulirapo pang'ono kuposa kutambasula m'chiuno. Lowetsani mu squat, kufika pamapazi pansi pakati pa mapazi.

B. Wongolani miyendo kuti muime, ndikufikira mikono padenga

Chitani 10 mpaka 15 kubwereza.

Kankhani (Woyambitsa)

A. Yambani pamalo okwera pamwamba ndi manja pasitepe kapena pabenchi.

B. Pindani mikono kuti mutsike pachifuwa mpaka mikono yakutsogolo ndi triceps ipange makona a digirii 90.

C. Sindikizani chifuwa kutali ndi sitepe kuti mubwerere poyambira.

Chitani 10 mpaka 15 kubwereza.

Kankhani (Kutsogola)

A. Yambani pamalo okwera matabwa ndi mapazi pa sitepe kapena benchi.

B. Pindani manja kuti mutsike pachifuwa pansi.

C. Sindikizani chifuwa kuchokera pansi kuti mubwerere poyambira.

Chitani 10 mpaka 15 kubwereza.

Triceps Dips

A. Khalani pa sitepe kapena benchi ndi manja m'mphepete, manja molunjika ndi zala kuloza m'chiuno. Kwezani chiuno kuti muyambe.

B. Thupi lakumunsi pansi, lopinda mikono mowongoka kuti apange ma 90 degree degree.

C. Finyani ma triceps ndikuwongola manja kuti mubwerere pomwe mukuyambira.

Chitani 10 mpaka 15 kubwereza.

Fikirani Nkhanu

A. Khalani kumapeto kwa sitepe kapena benchi, dzanja lamanja kumbuyo kwa chiuno pa sitepe, zala zolozera kumbuyo.

B. Lumikizani kudzanja lamanja lamanja ndikuwongola mawondo kuti mutulutse m'chiuno ndikutambasulira dzanja lanu lamanzere, ma biceps ndi khutu.

C. Chiuno chotsikira kuti musinthe ndikusintha manja, ndikubwereza kufikira kwina.

Chitani 10 mpaka 15 kubwereza.

Hollow Hold

A. Ugonere pansi ndi miyendo ndi mikono yotambasulidwa, ma biceps ndimakutu.

B. Kwezani mapazi, mikono, ndi mapewa kuti zigwere pansi. Gwirani kwa masekondi atatu, kenaka tsitsani m'manja ndi miyendo kuti mubwerere pomwe mukuyambira.

Chitani 10 mpaka 15 kubwereza.

Burpee Tuck Akudumpha

A. Imani ndi mapazi pamodzi. Mangirirani m'chiuno ndikugwada kuti muike migwalangwa pansi kutsogolo kwa mapazi. Lumphani mapazi kubwerera ku thabwa lalitali.

B. Pansi thupi mpaka pansi, kenaka kanikizani kuchoka pansi ndikudumphani mapazi mpaka m'manja.

C.. Imirirani molunjika, ndiye kulumpha, kuyendetsa mawondo ku chifuwa.

D. Bwerani pansi pang'onopang'ono kenako ikani pansi mitengo kuti muyambe kuyambiranso.

Chitani 10 mpaka 15 kubwereza.

Onaninso za