Dziwani Izi: Sinthani Lunge ndi Glider ndi Kettlebell Pamutu Pofika

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Ma lundge, monga squats, ndi amodzi mwamphamvu kwambiri pamthupi omwe mungachite. Koma izi sizikutanthauza kuti muyenera kumamatira kusuntha komweko nthawi zonse. (Ingoyang'anani momwe tidasinthira squat mu Master This Move: Goblet Squat ndi Master This Move: Barbell Back Squat.) Sikofunikira kokha kuti pakokha kuyika mitundu yosiyanasiyana m'zochita zanu (pambuyo pake, ndizomwe ziti onetsetsani kuti mukuwonabe zotsatira zolimbitsa thupi mutatha kulimbitsa thupi mutatha kulimbitsa thupi), koma kuwonjezera zida zatsopano kungakulitseni zabwinozo.

Ndi Reverse Lunge yokhala ndi Glider ndi Kettlebell Overhead Reach, tikugwiritsa ntchito kwambiri lingalirolo. Choyamba, "chimbale chotsetsereka chimapanga malo osakhazikika, omwe amathandiza kuti thupi lanu likhale lolimba komanso lochepa kwambiri," akutero David Kirsch, mphunzitsi wotchuka komanso katswiri wa thanzi. Izi ndichifukwa choti muyenera kulimbikira kuti mukhazikike zomwe zimayitanitsa kuchitapo kanthu kwa minofu yambiri ndikupangitsa kuti azigwira ntchito molimbika. Ndipo "kettlebell imapangitsa kuti thupi lanu likhale lotanganidwa ndikukakamizani kuti mugwiritse ntchito thupi lanu lonse kumaliza ntchitoyi," akuwonjezera. (Onani 20-Minute Fat-Burning Kettlebell Workout.) Inde, tangotenga kusuntha kwa thupi ndikukankhira thupi lonse.

Sinthani mapapu azomwe mumachita nthawi zonse - kapena ingogwirani ntchito ma 2-3 a 5-7 obwereza mwendo uliwonse momwe mumakhalira kangapo pamlungu. Mukutsimikizika kuti muzimva kutentha kuchokera kumutu mpaka kumapazi (kapena kuchokera pamapewa anu mpaka kumapazi anu!).

A Yambani kuyimirira ndi chozungulira pansi pa phazi lanu lakumanzere, phazi lanu m'lifupi. Gwirani kettlebell yaying'ono mdzanja lanu lamanja ndi chogwirira, belu mbali moyang'ana, pamwamba.

B Yendetsani phazi lanu lakumanzere kuti mulowenso kumbuyo, kuti thupi lanu lakumtunda likhale lolimba komanso dzanja lanu lamanzere m'chiuno mwanu. Imani pang'ono, kenako mubwerere kuti muyambe. Chitani ma reps onse pa mwendowo, kenako sinthani mbali ndikubwereza.

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