Dongosolo Lamphamvu Ili Lolemba Hannah Davis Ndilo Lochepa, Koma Likupangitsani Thukuta

Zamkati

• Kettlebell Amasambira
• Nkhondo chingwe Mafunde
• Wall Ball
• Ma Squats abodza a Jump
• Power Pass
• Onaninso za

Instagram / @ bodybyhannah

Plyometrics-aka kulumpha machitidwe-ndi njira yabwino yothetsera thukuta ndikutsutsa thupi lanu. Koma mayendedwe ophulikawa si a aliyense, ndipo satero kukhala kukhala gawo lazochita zanu zolimbitsa thupi zatsiku ndi tsiku. Chifukwa chake ngati mukufuna njira zogwirira ntchito pamagetsi anu osadumphadumpha ngati kulumpha ndi ma burpees, wophunzitsa payekha a Hannah Davis, C.S.C.S., ali ndi njira ina yabwino kwa inu.

Muvidiyo yaposachedwa ya Instagram, mwiniwake wa Thupi By Hannah Studio adagawana magawo asanu, otsika pang'ono omwe amalonjeza kuti azikuphunzitsani zolimbitsa thupi mwachangu ngati zolimbitsa thupi zilizonse za plyometric. (Yesani masewera olimbitsa thupi a HIIT a Hannah Davis omwe angatenthe mikono yanu ndi abs.)

Tsatirani kutsogolera kwa Davis nthawi yotsatira mukakhala ndi malingaliro okhutira thukuta lathunthu. Chitani masewera olimbitsa thupi motsatira dongosolo lomwe lasonyezedwa (kwa masekondi 45 ndikuzimitsa kwa masekondi 45), cholinga chanu chikhale: "Khalani 100% PA SEKONDI ILIYONSE YOGWIRA NTCHITO," alemba Davis. Malizitsani maulendo atatu pazotsatira zabwino.

Kettlebell Amasambira

Kuyenda kosavuta, koma kwamphamvu kumeneku ndiko mphamvu ya thupi lonse komanso masewera olimbitsa thupi a cardio. Ingogwirani kettlebell ndi manja anu onse ndikuyimilira ndi mapazi anu mulifupi. Lembani ndi kukweza kettlebell kumbuyo ndi pakati pa miyendo yanu. Ndi zidendene zanu zobzalidwa zolimba pansi, mphamvu kudzera m'chiuno mwanu, tulutsani mpweya, ndipo mwamsanga mutembenuzire kettlebell kutsogolo mpaka msinkhu wa diso. Yendetsani ketulo pansi ndi pansi, ndikubwereza.

Nkhondo chingwe Mafunde

Ngakhale zitha kuwoneka ngati zowopsa poyamba, kugwiritsa ntchito zingwe zankhondo ndi chimodzi mwazinthu zabwino kwambiri zotsitsimutsa kagayidwe kachakudya.Kuti muyambe, imani ndi mapazi otambalala m'chiuno, zala zakoloza kutsogolo ndi mawondo opindika pang'ono. Gwirani zingwe ndi mitengo ya kanjedza yoyang'ana pansi ndikusuntha mikono yonse nthawi yomweyo, kenako pansi, pogwiritsa ntchito mayendedwe anu onse. Pitani pang'onopang'ono kapena mwachangu momwe mungathere poyenda pang'onopang'ono. (Zokhudzana: Zochita Zolimbitsa Thupi 8 Zomwe Aliyense Angachite)

Wall Ball

Ngati mukuyang'ana kuti mulambalale ma burpees ndi okwera mapiri, kusuntha uku ndiye m'malo abwino. Yambani ndikuyang'ana khoma ndikunyamula mpira wamankhwala pachifuwa chanu. Kokani mapewa anu kumbuyo ndikusunga chifuwa chanu pamwamba. Gwerani pagulu lonselo, kutsika momwe mungathere mukasunga mpirawo pachifuwa chanu. Kenako, yendetsani zidendene zanu ndikuyimirira mwachangu, ndikuponyera mpirawo kukhoma pomwe mukuimirira. Gwirani mpirawo pakubwerera, squat kachiwiri, ndikubwereza. (Zokhudzana: Ntchito Yonse ya Thupi Lathupi Lamankhwala Yomwe Imakhudzanso Moyo Wanu)

Ma Squats abodza a Jump

Osapusitsidwa ndi dzinalo. Kuyenda kwamphamvu kumeneku kumathandizabe thupi lonse, koma bonasi yowonjezerayi ndikuti sikumakakamiza kugwada kwanu. Yambani ndikuyimirira ndi mapazi anu motalikirana ndi mapewa. Gwerani kumalo otsika, ndikuyimirira mwachangu pamapazi anu akumwamba mutakweza manja anu awiri pamwamba panu. Bwererani kumalo okwera ndi kubwereza. (Yesani izi m'malo mwa 3 za burpees.)

Power Pass

Gwiraninso mpira wanu wamankhwala ndikuyimilira pafupi mamita awiri kuchokera pakhoma. Ndi mawondo anu atawerama pang'ono, kwezani manja anu ndikuponyera mpira kukhoma kenako mugwire. Bwerezani izi mwachangu momwe mungathere kwenikweni kumva kutentha. Thupi lanu lakumtunda lidzakuthokozani chifukwa cha ilo.

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