Lacey Stone's 15-Minute Full Body Work Plan

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Kodi mulibe nthawi yopuma yochitira masewera olimbitsa thupi? Kumeneko kumasewera olimbitsa thupi opanda zida mwachangu kuchokera kwa mphunzitsi wa LA Lacey Stone kumakhala kothandiza! Dongosololi lipangitsa kuti mtima wanu ugwedezeke ndikulimbitsa thupi lanu lonse mu mphindi 15 zokha - palibe ulendo wautali wopita ku masewera olimbitsa thupi.

Lacey akuwonetsa kuti ayambe ndi kuthamanga mwachangu m'malo mwake kuphatikiza ndi ma jacks odumpha, kenaka bwerezani kuzungulira kasanuko katatu. Nthawi yoyamba yomwe mumachita masewera olimbitsa thupi kwa mphindi imodzi, nthawi yachiwiri mukachita masewera olimbitsa thupi kwa masekondi 30, ndipo kachitatu, mudzachita zolimbitsa thupi kwa mphindi imodzi.

Zochita 1: Ma Lungge Ozungulira Padziko Lonse

Ntchito: Mbuyo ndi miyendo

A. Yambani ndi mapazi limodzi. Yendetsani phazi lakumanja kutsogolo, kenako tsatirani phazi lamanja, ndikumaliza ndi lunge kumbuyo ndi phazi lamanja kumbuyo kwanu. Bwererani kumbuyo kuti mapazi akhale pamodzi.

B. Kenaka bwererani mmbuyo ndi phazi lakumanzere mutembenuzire kumbuyo, phazi lakumanzere kuti mulowe m'mbali, ndikumaliza ndi phazi lakumanzere kutsogolo. Izi zimamaliza ulendo umodzi "kuzungulira dziko lapansi."

C. Pitilizani kusunthira "kuzungulira padziko lonse lapansi," ndikumaliza omvera ambiri munthawi yomwe mwapatsidwa (mwina masekondi 30 kapena 1 miniti).

Ntchito 2: Mapulani Taps

Ntchito: Chifuwa, msana, ndi abs

A. Yambani pamwamba pa thabwa. Dinani phewa lamanja ndi dzanja lamanzere, kenako mubweretse dzanja lamanzere pansi. Kenako, dinani paphewa lamanzere ndi dzanja lamanja, ndikubwezeretsani pansi.

B. Magulu ena a nthawi yomwe yapatsidwa (mwina masekondi 30 kapena miniti 1).

Zochita 3: Side Skaters

Ntchito: Mwendo wonse-kuphatikiza ntchafu zamkati ndi zakunja

A. Yambani mu squat yaying'ono. Lumpha cham'mbali kumanzere, n'kutera pa mwendo wakumanzere. Bweretsani mwendo wakumanja kumbuyo kwa bondo lakumanzere, koma musalole kuti igwire pansi.

B. Bweretsani njira ndikudumphira kumanja ndi mwendo wakumanja. Izi zimamaliza rep.

C. Chitani masewera othamanga kwambiri momwe mungathere munthawi yomwe mwapatsidwa (mwina masekondi 30 kapena miniti 1).

Zochita 4: Zonyamulira Zofunkha

Ntchito: Glutes

A. Gona kumbuyo, ndipo ikani manja pansi kuti mukhale olimba pamene mukuwerama mwendo wamanzere ndikukweza mwendo wamanja pansi.

B. Kukanikiza chidendene chakumanzere pansi, kwezani chiuno m'mwamba, ndikusunga thupi pamalo olimba a mlatho.

C. Pang'onopang'ono tsitsani thupi pansi. Izi zimamaliza rep.

D. Mbali zina (omwe mwendo umakwezedwa) mu nthawi yoperekedwa (kaya masekondi 30 kapena mphindi imodzi).

Zochita 5: Jack Knives

Ntchito:Abs

A. Gona pansi kapena benchi ndi miyendo yowongoka, manja atambasula pamwamba pamutu, zala zakuloza kuloza kudenga.

B. Kwezani manja ku zala zala ndikukweza miyendo ku ngodya ya 45- mpaka 90-degree, mapewa osasunthika pansi. Bweretsani mikono pamwamba pamimba kuti thupi liziwoneka ngati mpeni wa jack.

C. Bwererani pansi kapena benchi mutatambasula miyendo ndi manja.

D. Chitani zambiri momwe mungathere munthawi yomwe mwapatsidwa (mwina masekondi 30 kapena miniti 1).

Mukangobwereza maulendo atatu, onetsetsani kuti mwaziziritsa ndi kutambasula kwa mphindi ziwiri kapena zitatu. Kenako mutha kubwerera kutchuthi kuti mukwaniritse pang'ono ndi kulimbitsa thupi pansi pa lamba wanu!

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