Ntchito Yoyeserera-Band Yothamangitsira Kuthamanga Kwanu

Zamkati

• Thruster
• Pamwamba Squat
• Resistance-Band Jump-over (Cardio Burst!)
• Mbali-mkono Kwezani
• Front-Arm Kwezani
• Band-Length Ski Jumper (Cardio Burst!)
• Triceps Press
• Gulugufe
• Nyundo Curl
• Ma bondo Apamwamba + Press Press (Cardio Blast!)
• Onaninso za

Momwe imagwirira ntchito: Pogwiritsira ntchito gulu lanu lolimbana nawo nthawi yonse yolimbitsa thupi, mumaliza zolimbitsa thupi zochepa zomwe zimatsatiridwa ndikusunthika kwa mtima komwe kumapangitsanso kugunda kwamtima kwanu kwakanthawi kochepa. Mubwerezanso izi pamayendedwe 10 okwana. (Mukufuna zina za Kore? Yesani Kulimbitsa Thupi Lonse Lozungulira la Erin Mofulumira, Lonse Kuti Mulimbitse Kugunda kwa Mtima Wanu.)

Nthawi yonse: Mphindi 15

Zomwe mukufuna: resistance band (Gwiritsani ntchito gulu lirilonse lomwe limakupatsani mwayi woyenda moyenera. Yambani ndi gulu locheperako, ndipo pitani ku gulu lotsutsana kwambiri mukamakula.)

Thruster

A. Lowani pakati pa gululo, mapazi atalikirana m'chiuno ndipo zala zala zala zimatuluka pang'ono. Gwirani zingwe m'dzanja lililonse, kuzikweza mpaka pachifuwa. Zigongono pafupi ndi mbali zanu

​B. Sungani zingwe pamapewa ndikugwadira pansi kukanikiza glutes kumbuyo, kulemera kuli m'zidendene zanu

C. Yendetsani zidendene zanu pamene mukuyimirira, panthawi imodzimodziyo kukanikiza resistance band molunjika pamwamba

Pamwamba Squat

A. Pindani gulu lanu pakati. Yendetsani dzanja limodzi kupyola zogwirira zonse ziwiri ndi linalo kudzera pa lupu pakati pa gululo. Palms iyenera kuyang'anizana

B. Kwezani ndi kutsegula mikono yanu pamwamba pamutu panu, ndikukanikiza kumbuyo kumbuyo kwanu mosatopa.

C. Sink mu squat kwinaku mukusunga bandeji yolimba pamwamba panu

D. Limbikitsani zidendene zanu kuti muime, kufinya ma glute anu pamwamba kuti mukhalebe olimba mthupi lonse

Resistance-Band Jump-over (Cardio Burst!)

A. Sungani gulu lopindidwa pakati, ndikuliyika pansi mozungulira patsogolo panu.

B. Kuyambira kudzanja lamanja la gululi, pitani patsogolo ndikuthamangitsanso gululo mwachangu momwe mungathere ndi zala zanu zakumapazi.

Mbali-mkono Kwezani

A. Pitani ku gululo ndi phazi lililonse (mulingo woyamba), mapazi awiri pamodzi (mulingo wachiwiri), kapena ndi mapazi oyenda mtunda patali (mulingo wachitatu). Gwirani chogwirira dzanja lililonse.

B. Kwezani mikono mmbali, muzibweretsa m'mapewa asanatsike.

Front-Arm Kwezani

A. Pitani ku gululo ndi phazi lililonse (mulingo woyamba), mapazi awiri pamodzi (mulingo wachiwiri), kapena ndi mapazi oyenda mtunda patali (mulingo wachitatu). Gwirani chogwirira dzanja lililonse.

B. Kwezani manja patsogolo panu, ndikuwabweretsa m'mapewa asanakutsike.

Band-Length Ski Jumper (Cardio Burst!)

A. Ikani gulu lonse lokwera pansi mozungulira patsogolo panu. Imani kumanzere kumbuyo kwa gululo.

B. Dulani kutalika kwa gululo chakumanja kumanja, mukugwada bondo lanu lakumanzere ndikubweretsa phazi kumbuyo kwanu. Kulemera kuyenera kukhala kumiyendo yanu yakumanja ndikugwada.

C. Bwerezani kudumpha kutsetsereka kumanzere, ndikupitilizabe kusinthana

Triceps Press

A. Yendani phazi lamanja pakatikati pa gulu lotsutsa, phazi lakumanzere limayenda masentimita angapo kumbuyo. Gwirani mapeto onse a gulu lotsutsa m'dzanja lililonse

B. Lumikizani pachimake ndikufinya glute mukakweza mikono pamwamba, ndikugwetsa zigongono kumbuyo kwanu kuti mupange mawonekedwe a 90-degree L. Biceps iyenera kukhala pafupi ndi makutu.

C. Kwezani zingwe pamwamba pa makina osindikizira a triceps. Bwerezani kusuntha kwinaku mukusunga pachimake.

Gulugufe

A. Imani pagululo ndi mapazi limodzi. Pogwira mbali zonse ziwiri za gulu lotsutsa m'manja onse awiri, kutsogolo kutsogolo m'chiuno.

B. Ndikukhotakhota m'zigongono, tsegulani manja ndikufinya masamba am'mapewa pamwamba penipeni.

C. Pang'onopang'ono, ndikuwongolera, bweretsani manja patsogolo pa chifuwa chanu. Bwerezani.

Nyundo Curl

A. Tengani gulu lotsutsa m'manja mwanu pansi pa chogwirira, ndikudutsa pa lamba ndi phazi lililonse (mulingo 1), mapazi awiri palimodzi (mulingo wachiwiri), kapena mapazi patali mchiuno (mulingo wachitatu).

B. Kumangirira zigongono m'mbali mwanu, zibakera zikuyang'ana mkati, kupindika monga momwe mungafunire ndi biceps curl, koma m'malo mwake potozani manja anu kumapeto kwa kusuntha kotero kuti zibakera ziyang'ane padenga.

C. Zipotokola kumbuyo kumbuyo ndikuchepetsa pang'onopang'ono ndikuwongolera

Ma bondo Apamwamba + Press Press (Cardio Blast!)

A. Pindani gulu lanu pakati. Yendetsani dzanja limodzi kupyola zogwirira zonse ziwiri ndi linalo kudzera pa lupu pakati pa gululo. Palms iyenera kuyang'anizana

B. Tsegulani mikono mukamayikweza pamwamba, ndikupanikiza masamba anu m'mapewa pamene mukukankhira kumbuyo

C. Phulika kupyola phazi lanu pomwe mukusinthana mwachangu bondo lamanja kenako ndikumanzere mpaka chifuwa chanu. Sungani mikono ndi zigongono zokhoma pamwamba. Imani pansi mu squat ndikusunga bandeti yolimba pamwamba panu

D. Kanikizani zidendene zanu kuti muyime, ndikufinya zokometsera zanu pamwamba ndikusunga malo anu apamwamba pakuyenda konse.

Onaninso za