Metabolism Booster Hotel Room Workout Mutha Kuchita Kulikonse

Zamkati

• Konzekera
• 1. Kudumpha Jacks
• 2. Lunge ku Lunge Hop
• 3. Mabomba
• 4. Kukwera Mapiri
• 5. Kankhani-Ups
• 6. Kukhazikika
• 7. Zopindika Oblique
• 8. Osambira
• 9. Mapulani
• Onaninso za

Mukakhala wochepa pa nthawi komanso kutali ndi nyumba, zimangokhala ngati zosatheka kupeza nthawi ndi malo olimbitsa thupi. Koma simukuyenera kutuluka thukuta kwa ola limodzi kapena kugwiritsa ntchito zida zapamwamba kuti mulimbikitse kagayidwe kake ndikuyamba kuwotcha mafuta. Kuchita masewera olimbitsa thupi mwachangu uku kumatha kuchitidwa m'chipinda chanu chochezera, kunja, kapena mchipinda cha hotelo - monga wophunzitsa Kym Perfetto, aka @kymnonstop, akuwonetsa apa.

Momwe imagwirira ntchito: Tsatirani limodzi ndi Kym muvidiyo yolimbitsa thupi lonse. Simukusowa chowerengetsera nthawi kapena zida zilizonse - malo ochepa chabe ndi malo ofewa (monga kapeti, bedi, kapena mphasa) kuti pansi muziyenda.

Gawo labwino kwambiri? Mutha kuchita zonse zomwe Kym amachita ndi ayi zida, ndipo sizitenga nthawi, mwina. Kenaka, yesani masewera olimbitsa thupi amkati kapena 10 min lower abs toner.

Konzekera

A. Ikani mikono pamwamba. Exhale ndikupinda patsogolo, zala zakumapazi.

B. Bwererani mwendo wakumanja kubwerera m'kati mozama. Lowani mwendo wamanja ndikubwereza mbali inayo.

C. Khwerero kumanzere kumanja mpaka manja ndikuimirira, ndikupumira kwinaku mukufikira mikono pamwamba. Pindani patsogolo.

D. Bweretsani mwendo wakumanja ndikubwezeretsanso pang'ono ndikukoka mpweya, ndikufikira mikono yanu pamwamba paphokoso. Exhale, ikani mitengo ya kanjedza pansi pafupi ndi phazi lakumanzere. Khwerero kumanzere phazi patsogolo ndikubwereza mbali inayo.

E. Bwererani ku galu wakumunsi. Lembani zigongono kuti mulowe nkhope, kenako mapewa, kenako mchiuno patsogolo ndikukankhira ndikukweza galu. Bwererani ku galu wotsika, kenako yendani manja ndikumanja.

1. Kudumpha Jacks

A. Imani ndi mapazi pamodzi, mikono ndi mbali.

B. Mofulumira modumpha mapazi, ndikufikira mikono pamwamba.

C. Kenako tulukani kuti mubwerere poyambira. Bwerezani kwa mphindi imodzi.

2. Lunge ku Lunge Hop

A. Yambirani molunjika mwendo wakumanzere kupita kutsogolo ndipo bondo lakumanja likugwedezeka kuchoka pansi. Wongolani miyendo, kenako tsitsani m'mphako. Chitani 5 mobwereza.

B. Kuchokera pansi pa phazi, kanikizani ku phazi lakumanzere ndikudumphira, ndikuyendetsa bondo lakumanja kupita pachifuwa.

C. Bwererani kumbuyo ndi phazi lamanja kuti mubwerere ku lunge.

Chitani 5 mobwereza. Sinthani mbali; bwerezani.

3. Mabomba

A. Imani ndi mapazi kutambalala m'chiuno.

B. Ikani manja pansi patsogolo pa mapazi ndikudumphiranso kumbuyo pamalo okwera.

C. Nthawi yomweyo tulukani mapazi kumbuyo, kenako imani ndi kudumpha ndi manja pamwamba.

Chitani 5 mobwereza.

4. Kukwera Mapiri

A. Yambani pamalo okwera matabwa.

B. Kukhala ndi lathyathyathya kumbuyo ndi kusunga pakati mwamphamvu, mawondo ena oyendetsa moyandikira pachifuwa.

Chitani 10 reps.

5. Kankhani-Ups

A. Yambani pamalo okwera matabwa.

B. Pansi pachifuwa mpaka zigongono zipanga makona a digirii 90.

C. Kanikizani pachifuwa kutali ndi pansi, ndikumangirira pakati.

Chitani 10 reps.Bwerezani kusuntha 2 mpaka 5.

6. Kukhazikika

A. Gona moyang'anizana pabedi (kapena pansi) ndi mapazi athyathyathya pansi ndi mawondo akulozera ku denga. Zida zimakwezedwa kumbuyo kwa mutu ndi ma biceps ndimakutu.

B. Finyani abs kuti mukulumikire mpaka mmwamba, kufikira mikono patsogolo kotero manja akutambasulira zala zanu.

C. Pepani pang'onopang'ono kuti muyambe. Kuti muwapange kukhala ovuta kwambiri, ikani manja kumbuyo pamutu ndi zigongono zoloza mbali.

Chitani 10 reps.

7. Zopindika Oblique

A. Khalani pabedi (kapena pansi), kutsamira torso kumbuyo pafupifupi madigiri a 45 ndikukweza mapazi kotero ma shoti amafanana ndi nthaka.

B. Jambulani zikhatho pamodzi ndi kutambasula manja, ndi kuzungulira kumanja, ndikugogoda zala pansi kunja kwa ntchafu yakumanja, kenaka potozerani kubwereza mbali inayo. Pitirizani kusinthana.

Chitani maulendo 10 mbali iliyonse.

8. Osambira

A. Gonani chafufumimba pabedi (kapena pansi) mikono ndi miyendo yatambasulidwa motalika.

B. Kwezani mkono woyang'anizana ndi mwendo wina, kenako sinthani. Pitirizani kusinthana, khalani ndi khosi lalitali ndikuyang'ana pansi.

Chitani maulendo 10 mbali iliyonse.

9. Mapulani

A. Gwirani thabwa la chigongono ndi mapewa pamikono, pachimake ndi pamiyendo italiitali, ndikuthira m'chiuno.

Gwiritsani masekondi 30.Bwerezani kusuntha 6 mpaka 9.

Onaninso za