Zochita Zolimbitsa Thupi Zapakhomo Zomwe Zimakulitsa Kuthamanga Kwa Mtima Wanu ndi Kuwotcha Macalorie

Zamkati

• Bweretsani Zolumpha
• Kuyendetsa Pamiyendo Kumiyendo
• Low Lunge Sinthani Kudumpha
• Dzenje Loletsa Kuzungulira
• Onaninso za

Ngati pali mphunzitsi m'modzi yemwe amamvetsetsa kufunikira kogwira ntchito mwachangu koma moyenera, ndi Kaisa Keranen, kapena KaisaFit ngati mumutsata pa TV. (Osamutsatira? Nazi zifukwa zochepa zomwe mukuphonya.) Keranen adakuwonetsani kale momwe mungatulutsire thukuta ndi mndandanda wake wa # FitIn4, womwe umakhala ndi zolimbitsa thupi komanso ma plyo, zomwe zingasinthe miyendo ndi Kusowa kwazitsulo, ndi momwe mungakankhire, kukhomerera, ndikunyamula njira yanu kupita ku thupi lolimba. Ndipo tsopano wabwereranso ndi dera ili lomwe mungathe kuchita kunyumba, kumalo ochitira masewera olimbitsa thupi, kapena kulikonse. Chifukwa chake nthawi yotsatira mukafuna kuchita masewera olimbitsa thupi, koma mukumva ngati mulibe nthawi, funsani Keranen ndipo mupeza kuti mulibe zifukwa zero. Tiyeni tigwire ntchito!

Bweretsani Zolumpha

A. Kuchokera kuimirira, ikani manja pansi ndikudumphani mapazi kumbuyo kuti mukankhire mmwamba.

B. Pitani patsogolo kuti mukomane.

C. Kuphulika mumlengalenga, kubweretsa mawondo pachifuwa. Bwerezani.

Chitani AMRAP (mabwereza ochuluka momwe mungathere) mumasekondi 20, kenaka mupumule kwa masekondi 10

Kuyendetsa Pamiyendo Kumiyendo

A. Yambani pamwamba pa kukankhira mmwamba.

B. Kwezani mwendo wakumanzere pansi kumanja ndikutsitsa mu kukankha-mmwamba.

C. Kankhirani mmwamba, kenako onjezerani mwendo wakumanja pansi kumanzere ndikutsikira. Pitirizani kusinthana.

Chitani AMRAP (mobwerezabwereza momwe mungathere) mumasekondi 20, kenako pumulani masekondi 10

Low Lunge Sinthani Kudumpha

A. Yambani pakhosi ndi mwendo wakumanzere kutsogolo, bondo lakumbuyo inchi kuchokera pansi.

B. Yendetsani zidendene kuti muphuluke pansi, ndikusintha miyendo kumanja komwe kuli kutsogolo. Pitirizani kusinthana.

Chitani AMRAP (mabwereza ochuluka momwe mungathere) mumasekondi 20, kenaka mupumule kwa masekondi 10

Dzenje Loletsa Kuzungulira

A. Yambani mu malo a V, mawondo atapindika ndi manja atambasulidwa paphewa.

B. Bweretsani manja kumbuyo, kutsitsa thupi mpaka mapewa ndi miyendo ikhale inchi kuchokera pansi.

C. Gwirani mozungulira mikono chammbuyo pamene mukusisita kumbuyo kuti muyambire malo.

Chitani AMRAP (mobwerezabwereza momwe mungathere) mumasekondi 20, kenako pumulani masekondi 10

* Lembani dera lonse nthawi zonse 2-4, kusinthana mbali pochita masewera olimbitsa thupi pakufunika.

Onaninso za