Dzukani Mitu Yanu ndi Kulimbitsa Thupi Kwa Mphindi 10 Kwa Katie Dunlop

Zamkati

• Mbali Bridge
• Ulusi wa Singano
• Down Dog Star
• Kutupa Kwamiyendo
• M'chiuno
• Utawaleza Kupindika
• Onaninso za

Kuchita masewera olimbitsa thupi sikutanthauza kuchita masewera olimbitsa thupi nthawi yayitali. Kugwiritsa ntchito nthawi yopumira pang'ono patsiku lanu kuti musunthe kungakupatseni chilimbikitso chofunikira kwambiri. Ndipo tiyeni tivomereze, nthawi zambiri ndi njira yokhayo yomwe mungagwirizane nayo konse.

Katie Dunlop, wophunzitsa wotsimikizira komanso wopanga Love Sweat Fitness, wakhala akuyenera kuchita masewera olimbitsa thupi posachedwa, chifukwa chake adapanga zolimbitsa thupi izi kwa aliyense amene akufuna kuchita masewera olimbitsa thupi kwakanthawi. Dunlop akuti: "Kulimbitsa thupi kumeneku ndi koyenera kwa aliyense amene akufuna kulimbitsa thupi, kusangalala, komanso kuchita bwino kwambiri kunyumba." "Ndakhala ndikuwonjezera zolimbitsa thupi mwachangu ngati izi posachedwa kwambiri kuti zindithandizire mphamvu masana kapena ndikangofuna kupumula pakama panga komanso pakompyuta." Inde, ngati inu ndi mukulingalira kwanthawi yayitali, mutha kuchita izi mpaka kumapeto kwa kulimbitsa thupi kwina. (Zokhudzana: Kulimbitsa Thupi Kwambiri Simudzakwanitsa)

Ngati mwakhala mukugwiritsa ntchito nthawi yayitali panyumba posachedwapa, chifukwa chachikulu chophatikizira ntchito yayikulu "Cholinga chathu ndichofunikira, nthawi zonse, koma tsopano kuposa kale," akutero. "Tikugwira ntchito panyumba pa masofa, pansi, komanso m'malo ena osavomerezeka malo athu amakhala ovuta.Kulimbitsa thupi kumeneku kumangokhudza za abs ndipo kumakuthandizani kukhala ndi minofu yowonda, kuwotcha mafuta, ndikuwongolera mayendedwe. "

Ndi izi, tulutsani mphasa ndikugwetsa pansi kuti muphunzire ku Dunlop komwe kukuwunikirani pachimake mphindi 10 kapena zochepa.

Momwe imagwirira ntchito: Malizitsani ntchito iliyonse pamlingo womwe wawonetsedwa wa reps.

Mufunika: Nada.

Mbali Bridge

A. Yambani ndi thabwa lakumanzere losinthidwa ndi dzanja lamanzere ndi shin yakumanja itakhazikika pansi ndi dzanja lamanja lotambasulidwa pamwamba.

B. Phimbani bondo lakumanja kwinaku mukugwedeza chigongono chakumanja kuti mukumane ndi bondo lakumanja.

C. Kwezani mkono wakumanja ndi mwendo wakumanja kuti mubwerere ku thabwa losinthidwa. Sakanizani m'chiuno pansi ndikubwerera kumbuyo kuti muyambe.

Chitani 15 kubwereza. Sinthani mbali; Bwerezani.

Ulusi wa Singano

A. Yambani kudera lakumanzere lakumanzere ndi phazi lamanja kutsogolo kwa phazi lamanzere. Dulani dzanja lamanja pansi pa thupi lamanzere.

B. Untwist kuti ayang'ane kutsogolo kuti abwerere kuti ayambe.

Chitani 15 kubwereza. Sinthani mbali; Bwerezani.

Down Dog Star

A. Yambani ndi malo agalu otsika miyendo itatu ndi mwendo wamanzere wotambasukira kudenga. Mapindani bondo lakumanzere ndi kulijambula pansi ndi kudutsa thupi lonse pamene mukusuntha kulemera patsogolo mu thabwa lalitali.

B. Kwezani mwendo wakumanzere kwathunthu kuti phazi lifike kumanja.

C. Osatsimikiza, sinthani m'chiuno cham'mbuyo kwinaku mukugwada ndikutambasulira mwendo wakumanzere kukhala galu wamiyendo itatu kuti abwerere kuti ayambe.

Chitani 15 kubwereza. Sinthani mbali; Bwerezani.

Kutupa Kwamiyendo

A. Gona kumbuyo ndi mikono kumbali zonse mu mawonekedwe a 'T', miyendo ikukhala mpaka patebulo la 90-degree. Jambulani abs mothina, ndipo kanikizani nthiti pansi kwinaku mukutsitsa mosamala miyendo kulowera kumanzere. Ingopita kutali momwe mungathere osagwera kumbali.

B. Kanikizani miyendo m'mwamba kumtunda. Bwerezani kumanja.

C. Mawondo opindika pamakona a digirii 90 ndikumangika, zidendene zakumunsi kuti zigwetse pansi ndikukweza miyendo pamalo athabwa kuti mubwerere kukayamba.

Chitani 15 kubwereza.

M'chiuno

A. Yambani mu thabwa lotsika. Sinthani m'chiuno kumanja kwinaku mukumaviika pafupifupi mainchesi atatu kuchokera pansi, kenako muziwazungulira kumanzere ndikumiza.

Chitani 15 kubwereza.

Utawaleza Kupindika

A. Khalani pansi ndi mawondo ndi chiuno chopindika pa madigiri 90, miyendo itakwezedwa, ndikuthwanima mofanana pansi. Mikono iyenera kupitilizidwa pamwamba. Kutsamira kumbuyo kotero torso ili pamakona a 45-degree pansi.

B. Gwiritsani ntchito abs kupotoza torso momwe mungathere mkati ndi kumanzere, kulola mikono kutsikira pansi. Sinthani mayendedwewo ndikubwerera pamalo oyambira kuti mupotoze mbali inayo.

Chitani 15 kubwereza.

Onaninso za