Chiwunikiro Chamiyendo Chowonda

Zamkati

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Zopindulitsa

Ambiri aife "tidalitsidwa" ndi Amayi Achilengedwe ndi mafuta owonjezera ozungulira ntchafu zathu zamkati. Ngakhale cardio yanthawi zonse ikuthandizani kusungunula flab, osema ngati kukweza mwendo afulumizitsa njira yolimbitsira. Kusunthaku kumapita patsogolo ndikukulitsa mayendedwe amiyendo yanu yapansi kuti muthe kulimbitsa minofuyo. Kuphatikiza kukana (mutha kugwiritsanso ntchito zolemera zamakolo kapena ma tubing) zimapangitsa kuti zikhale zovuta kwambiri. Chitani izi kawiri kapena katatu pa sabata, ndipo mudzadalitsidwadi- ndi ntchafu zowoneka bwino.

Zotsatira zabwino

Suntha kawiri pa sabata limodzi ndi ma squat, mapapu, ndi zochitika zolimbitsa thupi kuti mugwiritse ntchito minofu yanu yonse ya mwendo.

Momwe mungachitire

> Gona kumanja kwako m'chiuno mwake muli wophunzitsira bwino wa Bosu ndikuyika mkono wakutsogolo pansi paphewa panu (musalole kuti phewa lanu lisunthire khutu lanu). Pindani bondo lamanzere ndikuyika phazi lakumanzere pansi kutsogolo kwa mwendo wakumanja.

> Gwirani kumapeto amodzi a Thupi Bar kudzanja lanu lamanzere ndikupumula mopepuka pamwamba pa Bosu. Ikani mbali ina ya bala mkati mwa phazi lakumanja [A].

> Pepani mwendo wanu wamanja mmwamba momwe mungathere, kusunga torso bata ndi phazi kusinthasintha komanso kufanana ndi pansi [B]. Lembetsani mwendo wamanja wamkati mpaka pansi pa inchi (osapumula!) Ndikubwereza; sinthani mbali kuti mumalize seti. Chitani 3 seti za 15 reps.

Zolakwa zomwe muyenera kupewa

OSAKHALA mulole chiuno chanu chakumtunda chibwerere, chomwe chimachotsa kutsindika kwanu.

OSAKHALA sungani miyendo yonse; amachepetsa mayendedwe anu apansi pamiyendo.

OSAKHALA kwezani mapeto a bar kuchoka ku Bosu; amachepetsa zovuta zoseka.

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