Kulimbitsa Miyendo Yotsamira

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Zolimbitsa thupi zokha, zolimbitsa thupi zokhazikika zomwe zimachitika pa cardio pace zitha kuthandiza kukhala ndi miyendo yowonda yomwe imatha kupita patali. Chitani dera lonselo kamodzi osapuma kuti mupeze zotsatira zabwino zowotcha kalori. Chitani izi katatu kamodzi pa sabata.

ONANI VIDIYO ya ziwonetsero ndi malangizo apa fomu.

Kutentha: Kupita Patsogolo Kwambiri

Pitani m'malo (ziwerengero 16)

Stationary Lunge (maulendo 8):

Yendani mwendo wakumanzere munjira yotakata, yogawanika ndi chidendene chakumanzere ndikukweza pansi, ndi kupinda mawondo onse pafupifupi madigiri 90 ndikuyimiriranso. Ndiwoyimira m'modzi. Bwerezani kasanu ndi kawiri.

Yambani Lunge (maulendo 8):

Chitani lunge, kenako phazi lamanzere kulowa phazi lamanja pamene mukuimirira. Ndiwoyimira m'modzi. Bwerezani ka 8.

Yambani Lunge w / Arms (8 reps):

Gwirani nsonga, kukweza manja molunjika pamwamba pamene mukugwedezeka ndikugwedeza zigongono ndikukoka mikono yomwe ili mbali imodzi pamene mukuyenda phazi lakumanzere kumanja. Ndiwoyimira m'modzi. Bwerezani ka 8.

Bwerezani mndandanda wonse kachiwiri ndi mwendo wina.

Kulimbitsa thupi:

Sunthani #1: Ma Buns & Tntchafu Squat Series

1.5 Leg Squat (8 reps):

Imani ndi mapazi motalikirana m'chiuno-m'lifupi, mikono pansi ndi mbali. Sungani kulemera kwanu kuphazi lanu lamanja, ndikukweza chidendene chanu chakumanzere pansi. Gwirani pansi ndikukhalanso m'chiuno pamene mukufikira mikono kutsogolo mpaka kutalika kwa mapewa. Bwererani ku malo oyambira, ndikusunga chidendene chakumanzere pansi. Ndiwoyimira m'modzi. Bwerezani ka 8.

1.5 Leg Squat w / Side Tap (8 reps):

Bwerezani 1.5 Leg Squat, ndipo pamene mutuluka pa squat, dinani phazi lakumanzere pansi mpaka kumbali ya thupi lanu. Bweretsani phazi kumbuyo kuti muyambe malo obwereza squat. Ndiwoyimira m'modzi. Bwerezani kasanu ndi kawiri.

1.5 Leg Squat w / Side Lift (8 reps):

Bwerezani 1.5 Mgulu Wakumtunda w / Mbali Dinani, koma mmalo modina phazi lakumanzere pansi, kwezani mwendowo kumbali. Bweretsani phazi kumbuyo kuti muyambe malo obwereza squat. Ndiwoyimira m'modzi. Bwerezani kasanu ndi kawiri.

1 Leg Squat w/Side Lift (8 reps):

Bwerezani squat w / Side Lift, koma yesani kuyika phazi lakumanzere pansi nthawi yonseyi, kukoka phazi mkati ndi kunja koma pansi kuti muwonjezere kulemera ndikutsutsana ndi mwendo wanu wakumanja panthawi ya squat (dinani pansi Nthawi iliyonse yomwe mukufuna kuti mupezenso malire). Ndiwoyimira m'modzi. Bwerezani kasanu ndi kawiri.

Bwerezani mndandanda wonse mwendo wina.

Sungani # 2: Mawotchi Okweza Mapazi

Runner's Lunge Touchdown (8 reps)

Yambani kuyimirira ndi phazi lamanja patsogolo, mopatukana. Bwerani mawondo awiri ndi thupi lotsika pansi, kubwerera mowongoka ndikuthamangira kutsogolo kuchokera m'chiuno. Yesetsani kugwira pansi ndi zala zanu ngati zingatheke. Limbikirani mmbuyo kupyola miyendo yonse ndikuwongola miyendo kuti muyambe kuyima. Ndiwoyimira m'modzi. Bwerezani ka 8.

Runner's Lunge Rear Tap (8 reps)

Bwerezani Lunge wa Runner, koma mukayimirira, sinthanitsani thupi lanu phazi lamanja, ndikudina chala chanu pansi mopepuka. Bwererani ndi phazi lakumanzere kuti mubwerezenso phazi. Ndiwoyimira m'modzi. Bwerezani kasanu ndi kawiri.

Runner's Lunge Liftoff (8 reps)

Bwerezani Tap Tap Kumbuyo kwa Runner, koma mmalo mobwerera pansi, yesetsani kuikweza pansi mutatuluka panja. Bwererani kumbuyo ndi phazi lakumanzere kuti mubwererenso lunge. Ndiwoyimira m'modzi. Bwerezani kasanu ndi kawiri.

Booty Balance Extensions (16 reps)

Sungani pamiyendo yakumanja, bondo likuwerama pang'ono, kanikizani manja onse m'chiuno chakumanja kuti mukhale olimba, ndikukweza mwendo wakumanzere kumbuyo kwanu momwe mungathere. Mwendo wakumanzere ukakwezedwa, yesetsani kukulitsa mchiuno 'pulse' (kwezani mwendo mainchesi angapo kenako ndikubwerera pamalo oyamba), maulendo 16.

Bwerezani mndandanda wonse kachiwiri, pa mwendo wina.

Sunthani #3: Pantchafu Zonse Toner

Mbali ya Lunge Reach (8 reps):

Yambani kuyimirira ndi mapazi limodzi, mikono ndi mbali. Tengani gawo lalikulu kumanja, mukuyang'ana mawondo ndi zala zanu kutsogolo. Yendani mu mwendo wakumanja (mwendo wakumanzere umakhala wotalikirapo komanso wosasunthika), pindani bondo lanu lakumanja ndikufika kumtunda ndi mikono motsika momwe mungathere popanda kutsetsereka kapena kulola bondo kupitilira zala zanu. Kokani phazi lakumanja ndikuyimirira kumbuyo poyambira, ndikudina chala chakumanzere kumanja, m'malo moyimilirako. Ndiwoyimira m'modzi. Bwerezani ka 8.

Side Lunge & Balance (8 reps):

Pangani chingwe chakumbali, ndipo mukayimirira, ikani bondo lanu lakumanja kulunjika pachifuwa, osanjikizana ndi mwendo wamanzere musanapendeke mwendo wamanja kumbuyo. Ndiwoyimira m'modzi. Bwerezani kasanu ndi kawiri.

Side Lunge & Circle Balance (8 reps):

Pangani chiwongolero cham'mbali, ndikuzungulira mkono - sesani mikono yonse kumbali, kutali ndi thupi, ndiyeno pamwamba, kumaliza bwalo ndikuwoloka manja patsogolo panu, kugwedeza zigongono kumbali, kukhudza ntchafu. pa bondo bwino. Ndiwoyimira m'modzi. Bwerezani kasanu ndi kawiri.

Bwerezani mndandanda wonsewo, pa mwendo wina.

Sungani # 4: Kuchepetsa Chiwuno Chonse

Kusintha Ma Lunges Oyambilira (16 reps):

Yambani kuyimirira ndi mapazi limodzi, ndi manja mchiuno. Yendetsani phazi lakumanja kutsogolo, ndikupinda mawondo onse madigiri 90, kubwerera molunjika, kutuluka mkati ndi thupi pakati pa miyendo. (Dziwani bwino za bondo lanu pamapazi akutsogolo - nthawi zonse khalani ndi bondo lanu lakumaso kumbuyo kwa zala zanu zakumaso, kutsata nsapato zanu mukamazungulira.) Kokani mwendo wakumanja ndikudutsa phazi lamanja kubwerera kumanzere. Ndiwoyimira m'modzi. Bwerezani nthawi 16, kusinthanitsa miyendo.

Kusinthana Kumapapo Akutsogolo w/Cross Chop (16 reps):

Gwirani manja pamodzi ndi kutambasula manja patsogolo pa chifuwa chanu. Mukamapanga chingwe chakutsogolo ndi mwendo wakumanja, 'dulani' manja mthupi lanu (kusunga manja atalumikizana ndikulola zigongono kupindika pang'ono), ndikubweretsa manja kunja kwa m'chiuno chakumanja. Pamene mukukankhira mwendo wakumanja kuti mubwerere mmbuyo, bweretsani mikono kutsogolo kwa thupi, kukulitsa pachifuwa. Ndiwoyimira m'modzi. Bwerezani nthawi 16, kusinthanitsa miyendo.

Kusintha Ma Lunges Atsogolo w / Chithunzi-8 Scoop (16 reps):

Pangani chovala chakumaso chakumaso, ndipo m'malo mwake pangani chozungulira. Mukamalowetsa mwendo wanu wamanja m'ndende, 'sungani' manja anu mozungulira ndi kunja kwa ntchafu yanu yakumanja ndi thupi, kenako ndikubwerera mmbuyo ndikukoka kumanzere mukamayandikira mwendo wakumanzere. Manja anu ayenera kupanga chithunzi cha 8 kuchokera mbali ndi mbali (mabwalo awiri olumikizidwa pakatikati), akulowetsa mu mwendo wamapapu wakutsogolo. Sungani ma abs anu molimba kuti mugwirizane kwambiri.

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