Dongosolo lamagetsi la Plyometric

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Pofika pano mukudziwa kuti masewera olimbitsa thupi a plyometrics-kuphulika kodumphira, monga kulumpha kwa bokosi-ndikopindulitsa kwambiri. Sikuti amangowonjezera kugunda kwa mtima wanu (kotero mumawotcha mafuta ambiri ndi zopatsa mphamvu pamene Kulimbitsa ndi kutulutsa minofu), kuyika ma plyos anu nthawi zonse kumatha kukuthandizani kuthamanga mwachangu ndikukhala olimba pazinthu zina zoyenera. (Onani Plyometric Workout iyi: Lumphani Kutali Jiggle.)

Koma pulogalamuyi, yopangidwa ndi Autumn Calabrese, wopanga 21 Day Fix ndi 21 Day Fix EXTREME yatsopano, imawakweza china mphako. Powonjezera zolemera kumayendedwe ophulika awa, mumabwezera Zambiri bang chifukwa cha tonde wanu wolimbikira. Ichi ndichifukwa chake: "Mukawonjezera kukana, minofu ndi dongosolo la mtima liyenera kugwira ntchito molimbika kuti mukwaniritse zomwezo," akutero Calabrese. "Izi zikutanthauza kuti mumakhala ndi minofu yowonda kwambiri ndipo uwotche mafuta ochulukirapo. "Ndiye, ukuyembekezera chiyani? Pitani pamenepo.

Momwe imagwirira ntchito: Chitani mayendedwe mozungulira, mukuchita kusuntha kulikonse kwa mphindi imodzi musanapite ku ina. Bwerezani dera lonse katatu.

Mudzafunika: Zolankhula zabodza

Squat Jump

A Yambani kuyimirira ndi mapazi motalikirana m'chiuno-m'lifupi ndi molumikizana, mutagwira dumbbell m'dzanja lililonse m'mbali mwanu.

B Gwirani mawondo onse awiri mpaka ma hamstrings akufanana pansi ndikudumphira mumlengalenga, ndikusunga ma dumbbells m'mbali mwanu. Malo ndi mawondo anu akuwerama, mu malo a squat ndikubwereza. Chitani ma reps ochuluka momwe mungathere kwa mphindi imodzi.

Gawani Squat Jump

A Yambani mozungulira, dumbbell m'dzanja lililonse, ndipo pindani mawondo onse mpaka 90-degree angle.

B Kusunga abs chinkhoswe ndi chifuwa chanu m'mwamba, phulika mumlengalenga ndikusunga miyendo yanu mokhazikika ndi ma dumbbells pambali panu. Khalani pamalo omwewo mutagwada ndi kubwereza. Chitani ma reps ochuluka momwe mungathere kwa mphindi imodzi.

Sumo Squat Jump

A Yambani ndi zidendene palimodzi, zala zakutsogolo zidapezeka, zokhala ndi cholumikizira kumapeto konse pachifuwa. Bwerani mawondo anu pamalo otsekemera kenako ndikuphulika mumlengalenga, ndikupangitsa kuti dumbbell ikhale pachifuwa.

Masewera Olimbitsa Thupi

A Yambani kuyimirira ndi mapazi m'lifupi mchiuno mosiyana ndi kufanana, mutanyamula cholumikizira m'manja monse mbali yanu.

B Bwerani mawondo onse mpaka khosi likufanana ndi nthaka kenako ndikudumphira kutsogolo, kumanja, kumbuyo, kenako ndikumanzere, ndikumenya ngodya zonse zinayi, ndikufika squat nthawi zonse. Chitani ma reps ochuluka momwe mungathere kwa mphindi imodzi.

Ng'ombe Imadumpha

A Yambani kuyimirira ndi mapazi anu m'chiuno mchiuno mosiyana ndi kufanana, mutanyamula cholumikizira m'manja monse mmbali mwa thupi lanu.

B Pindani mawondo anu pang'ono ndikudutsitsa mpira wamiyendo yanu kuti muphulike pazala zanu. Nthaka ndi mawondo ogwada ndikubwereza. Chitani ma reps ochuluka momwe mungathere kwa mphindi imodzi.

Burpee Tuck Akudumpha

A Yambani ndi mapazi anu kutambasula m'chiuno ndikufanana, ikani manja anu onse pansi patsogolo panu, ndikudumphira mu thabwa, kusunga mutu wanu, torso, ndi zidendene pamzere umodzi.

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