Ntchito Yoyenda Kuti Musavulaze Moyo Wonse

Zamkati

• WWW
• Mphaka - Ng'ombe
• Kuzungulira kwa Thoracic
• Mbali Yogona-Mbali Idzigona
• Kutambasula kwa Ankle
• Tambasulani Psoas Wogwada
• Sachedwa ITW
• Onaninso za

Kuchita masewera olimbitsa thupi sikuli kwa othamanga okha kapena olemera zolemetsa. Ngati mumachita masewera olimbitsa thupi pafupipafupi, mutha kupindula ndikusunthira thupi lanu m'njira zosiyanasiyana.

Kodi kuyenda ndi chiyani? "Kusuntha kukuwonjezera kusuntha kwamagulu, kukula kwa minofu, ndikuyambitsanso kapena kukonzanso kayendedwe kabwino ka thupi lanu," akutero Rebecca Kennedy, Barry's Bootcamp ndi Nike Master Trainer. (Chotsatira: zolimbitsa thupi zowongolera zolimbitsa thupi kuchokera kwa mphunzitsi Anna Victoria.)

Kuchita masewera olimbitsa thupi kumeneku ndikwabwino ngati kutenthetsa kapena ngati chizolowezi cha tsiku lopuma, ndipo kumatha kuchitika pafupipafupi monga tsiku lililonse. "Pali maubwino ambiri pamasewera olimbitsa thupiwa ndipo mumawongolera kuyenda kwanu mukamachita pafupipafupi komanso moyenera," akutero Kennedy. (Nayi njira ina yosunthira yomwe imagwira ntchito bwino pambuyo pochita masewera olimbitsa thupi.)

Momwe imagwirira ntchito: Chitani chilichonse chomwe chili pansipa, pang'onopang'ono ndikupuma pagulu lililonse. Gwiritsani ntchito chizoloŵezi chochita masewera olimbitsa thupi ngati masewera olimbitsa thupi kapena masewera olimbitsa thupi tsiku lopuma.

WWW

A. Imani ndi mapazi pamodzi. Mangani m'chiuno kuti mupinde ndikuyika zikhatho pansi kutsogolo kwa mapazi. Tulukani kupita pamalo okwera.

B. Khwerero phazi lamanja kunja kwa dzanja lamanja, kenako kwezani dzanja lanu lamanja kulowera padenga, likutuluka pachifuwa kumanja.

C. Dzanja lakumanja lakumunsi pakati pa mapazi, chigongono pafupi ndi phazi lakumanja ndi zala pafupi ndi dzanja lamanzere, mkono wakutsogolo mofanana ndi pansi, kenaka fikiraninso kudenga.

D. Ikani dzanja lamanja mkati mwa phazi lamanja, kwezani m'chiuno ndikubwerera pang'ono kuti muwongolere mwendo wakumanja, ndikukweza zala pansi.

E. Gwirani bondo lakumanja ndikusintha kulemera patsogolo pamanja, kenako phazi lakumanja kubwerera ku thabwa, ndipo yendani manja kubwerera kumapazi ndikuyimirira. Ndiye 1 rep.

Pitilizani kusinthana kwa mphindi imodzi.

Mphaka - Ng'ombe

A. Yambani patebulo pamagulu onse anayi ndi manja pansi pa mapewa ndi mawondo pansi pa chiuno.

B. Yendetsani pang'onopang'ono pang'onopang'ono mpaka kumapeto kwa msana, mozungulira mapewa, kugwetsa mutu, ndikufika mkatikati mwa msana chakumtunda (paka).

C. Pewani pang'onopang'ono ndikubwerera kumutu osalowerera ndale, kenako fikirani mchira ndi korona wamutu kulowera padenga, ndikutsikira m'munsi (ng'ombe).

Chitani 2 pang'onopang'ono mbali iliyonse.

Kuzungulira kwa Thoracic

A. Gona pansi, mapazi akutambalala pang'ono kuposa kutambasula m'chiuno ndi nsonga zamakutu, zigongono zikuloza mbali.

B. Kukhala ndi mutu wosalowerera ndale, kwezani chifuwa pansi.

C. Pepani pang'onopang'ono kumtunda kumanja, kenako mubwerere pakatikati. Sinthasintha kumanzere, kenako mubwerere pakatikati.

D. Chifuwa chotsika pansi kuti mubwerere poyambira.

Chitani 5 mobwereza.

Mbali Yogona-Mbali Idzigona

A. Gona chafufumimba pansi ndi mawondo wowerama ndi kupendekera kumanzere kwa thupi. Mikono ili pansi yotambasulidwira mbali, yolingana ndi mapewa kuyamba.

B. Kokani dzanja lamanja pamwamba pa dzanja lamanzere, kutembenuza mapewa kumanzere.

C. Gwirani phewa lakumanzere pansi, zungulirani mkono wakumanja pamwamba ndikuzungulira mpaka kumapeto kumbuyo kumbuyo. Pitirizani kukhudzana pakati pa zala ndi pansi ngati n'kotheka. Palm imayamba kuyang'ana pansi, kutembenuzira mmwamba kuyang'ana padenga, ndikutembenuzira kuyang'ananso pansi.

D. Sinthani kayendedwe mpaka mkono wamanja uli pamwamba pa mkono wamanzere, kenako tsegulani kuti mubwerere poyambira. Ndiye 1 rep.

Chitani ma 5 pang'onopang'ono; kenako sinthani mbali ndikubwereza.

Kutambasula kwa Ankle

A. Imani ndi phazi lamanzere pamwamba pa benchi, sitepe, kapena bokosi.

B. Kulemera kwa phazi lamanzere, ndikudina bondo patsogolo kuti mutambasulire kumbuyo kwa bondo. Gwirani mphindi imodzi, kenako sinthani kulemera kumbuyo. Bwerezani kusindikiza kwakufupi kumeneku kanayi.

C. Gwirani malo otambasulira kutsogolo kwa masekondi asanu. Bwerezani mbali inayo.

Chitani izi katatu mbali iliyonse.

Tambasulani Psoas Wogwada

A. Gwadani mwendo wakumanja ndi mwendo wakumanzere kutsogolo, phazi pansi ndi mawondo onse pamakona a 90-degree.

B. Kusunga mchiuno mozungulira ndikutengapo mbali (onetsetsani kuti m'munsi simumata), onjezani mkono wakumanja pamwamba.

Gwirani kwa masekondi 30 mpaka 60.

Sachedwa ITW

A. Gona chafufumimba pansi, miyendo yotambasula ndi manja pamwamba, biceps ndi makutu.

B. Kusunga mutu osalowerera ndale (pamphumi pansi), kwezani mikono inchi pansi, zala zazikulu zakumanja zikuloza, ndikupanga mawonekedwe a "I".

C. Onjezani mikono kumbali kuti mupange mawonekedwe "T", kenako kokerani zigongono mbali kuti mupange mawonekedwe "W".

D. Wonjezerani zida kuti mubwerere ku "I" ndikuyamba rep.

Chitani 10 reps.

Onaninso za