Momwe Mungadziwire Bokosi Lalumpha Pomwe Likuwoneka Losatheka

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Jen Widerstrom ndi Maonekedwe membala wa board yolangiza, katswiri wazolimbitsa thupi, wophunzitsa za moyo, cohost wa Daily Blast Live, wolemba wogulitsa kwambiri Zakudya Zoyenera Pamtundu Wanu, komanso katswiri wa pulani yathu Yomaliza ya Masiku 40 Yophwanya Cholinga Chilichonse. Pano, akuyankha mafunso anu okhudzana ndi plyo.

Ndili ndi malingaliro awa ndi kulumpha kwa bokosi, ndikuganiza kuti nding'amba ziboda zanga. Ndingagonjetse bwanji? -@crossfitmattyjay, kudzera pa Instagram

JW: Osadandaula! Pali njira zomwe mungatsimikizire nokha kuti mutha kuchotsa mabokosiwo ndi zina zilizonse zomwe mantha akukulepheretsani. (Ichi ndichifukwa chake kudumpha kwa bokosi ndikochita zolimbitsa thupi kwambiri.)

Gawo 1: Bwerezani

Umboni wokhoza kwanu nthawi zambiri umakhala wolimba mtima womwe mumafunikira. Yambani pochita kudumpha kangapo pa bokosi lomwe limangokhala mainchesi sikisi. Kubwereza uku kudzakulitsa mwa inu kumvetsetsa komwe mungathe mwamtheradi Kodi kudumpha kwa bokosi. Mukatsitsa izi, phunzirani mpaka mainchesi 12, ndi zina zotero. (Kupeza kutalika kwa bokosi la mainchesi 18 mpaka 24 kumapereka chikondwerero chachikulu.)

Gawo 2: Chizolowezi

Ndikufuna kuti muyandikire bokosi lililonse kudumpha chimodzimodzi nthawi zonse, kuti mudziwe kuti muli ndi dongosolo lomwe mungadalire. Lowani ndi phazi lanu lakumanzere, kenako kumanja kwanu. Limbikitsani ndi kutulutsa mpweya. Mukakoka mpweya wotsatira, sungani manja anu pokonzekera kudumpha. Exhale pamene mukupita pamwamba pa bokosi, ndikuyang'ana kutalika kwa kudumpha komwe kuli mainchesi awiri pamwamba pa nsanja. Khalani ndi mapazi anu pafupi, kunja kwa mapewa anu-inde, pamalo omwewo nthawi zonse mumawakhazikika. Imani ndi kunyada.

Gawo 3: Kumbutsani

Kumbukirani kuti momwe mumagwirira ntchito mumasewera olimbitsa thupi ndi momwe mudzagwirira ntchito padziko lapansi. Mukamachita mantha ndikudandaula za zolakwa zanu, mutha kulola kuti nkhawa zanu zikulepheretseni. Ndikukulimbikitsani kuti mugwiritse ntchito kulumpha kwa bokosi lililonse kuti muchite zovuta pamoyo wanu. (Yokhudzana: Kanema uyu wa Massy Arias Box Jumping Akupangitsani Kuti Mufune Kugonjetsa Vuto)

Zomwe zili zabwino kwambiri @alirezatalischioriginal masewera olimbitsa thupi anu? -@puttin_on_the_hritz, kudzera pa Instagram

Zikafika pakusintha mawonekedwe kumbuyo, ma plyometrics ndiabwino kwambiri, koma fungulo ndikuwapanga molemera. Chimodzi mwazomwe ndimachita kuti ndikwaniritse zofunkha ndimapikisano othamanga okhala ndi ma dumbbells: Gwirani dumbbell yapakatikati (mapaundi 10 mpaka 15) m'manja, mikono yopindika pang'ono, ndikuyamba kulumikizana ndi mwendo wakumanzere patsogolo, mawondo onse atapindika Madigiri 90. Kuchokera apa, yendetsani mwendo wakumanzere kuti mulumphe molunjika pansi, ndikubweretsa bondo lanu lamanja kumtunda pachifuwa (manja anu atapindika pang'ono). Bwererani ndikuwongolera kumalo oyambira. Bweretsani 12 mpaka 15, kenako sinthani mbali ndikubwereza. (Zogwirizana: 5 Plyo Moves Mutha Kusinthana ndi Cardio)

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