Bwezeretsani Kuthekera Kwanu Koyaka Kalori

Zamkati

• DERA A
• DERA B
• Onaninso za

KUPhulika Kwathunthu (Mphindi 20)

Chizolowezi chojambulachi chimakuthandizani kuti mukhale ndi mphamvu yolimbitsa thupi pomanga minyewa, komanso imasunganso kalori yanu yeniyeni yotentha kwambiri kuti mupeze zabwino padziko lonse lapansi. Zopangidwa ndi Erica Miller, mphunzitsi waumwini ku Atlanta, Georgia, kulimbitsa thupi kumeneku kumakhudza minofu yanu yonse yayikulu mwachangu - mudzapumula kwa masekondi 20 okha pakati pa seti. Momwe mungachitire

Mufunika mpira wamankhwala wa mapaundi 6 ndi masitepe othamanga. Kutenthetsa kwa mphindi 5 poyenda ndikutsika masitepe, kenako pangani dera A kawiri lotsatiridwa ndi magawo awiri a dera B. Muzipumula kwa masekondi 20 pakati pa masewera olimbitsa thupi ndi masekondi 60 pakati pama circuits. Muziziziritsa poyenda kwa mphindi zisanu.

DERA A

Masewera atatu a mpira

(magawo atatu kusuntha)

Imagwira miyendo, matako, ndi abs

Chitani zotsatirazi mmbuyo mmbuyo:

1. Kuyenda mapapu mokhotakhota:

Gwirani mpira wamankhwala ndi manja anu onse patsogolo panu pachifuwa. Lunge patsogolo ndi mwendo wakumanzere, kuonetsetsa kuti bondo lamanzere likukhala pamwendo wakumanzere. Kuyika msana wanu molunjika, kupotoza torso ndikutsitsa mpirawo kunja kwa chiuno chakumanzere [komwe kwatchulidwa pamwambapa]. Imirirani kuti mubwerere kuti muyambe ndikulowera kutsogolo ndi mwendo wakumanja ndikutsitsa mpira kumanja. Chitani 2 mapapu pa mwendo uliwonse.

2. Kugunda kwa mtima:

Gwirani mankhwalawo pamutu ndi manja onse awiri, mikono yowongoka, ndikulumikiza kutsogolo ndi mwendo wakumanzere kotero ntchafu yakumanzere ndiyofanana ndi pansi [yosonyezedwa pansipa]. Dzukani ndikutsikanso (osabwerera m'mbuyo kuti muyambe). Chitani nyemba 4, kenako sinthani miyendo ndikubwereza.

3. Okwera mapiri:

Lowani m'malo a thabwa, manja olumikizana pansi pa mapewa (kapena ikani manja pa mpira wamankhwala). Bweretsani bondo lanu lakumanja ku dzanja lanu lamanja [lomwe lili pansipa], ndiye, moyenda bwino, kulumpha bondo lakumanzere mmwamba ndi phazi lakumanja kuti mutsirize 1 rep. Chitani 4 reps.

Bwerezani izi kasanu ndi kamodzi popanda kupuma kuti mutsirize seti imodzi, mpumulo kwa masekondi 20, kenako pita ku Shuffle ndi squat.

4. Sewera ndi squat

Amagwira ntchito miyendo ndi matako

Khalani pamasewera othamanga mapazi motalikirana m'lifupi mwake (kapena kulikonse komwe mukumva bwino), mawondo opindika, torso yopindika patsogolo pang'ono, ndi manja omasuka m'mbali mwanu kapena kutsogolo kwanu. Sambani kumanja kwa mapazi 30 [A - akuwonetsedwa pansipa kumanzere], kenako mubwerere pomwe mumayambira. Imani ndi mapazi m'lifupi mchiuno ndikutuluka mpaka ntchafu zikufanana pansi. Kupumira manja anu m'chiuno mwanu, kudumpha mmwamba [B - yomwe ili pansipa kumanja], khalani pansi pang'onopang'ono, ndi kubwerera ku squat. Chitani 5 kudumpha.

Bwerezani kusuntha konse kasanu ndi kamodzi osapumula kuti mumalize seti imodzi, pumulani kwa masekondi 20, kenako pitilizani kukankha ndi squat.

5. Kukankhana pansi ndi kukankha

Imagwira matako, abs, ndi chifuwa

Kuyimirira ndi mapazi motalikirana m'lifupi mwake, pindani pansi ndikuyika manja anu pansi kutsogolo kwa mapazi anu. Lumphani mapazi kubwerera ku malo a thabwa, kankha-mmwamba [asonyezedwa pansipa]; kutsikira pa maondo anu ngati kuli kofunikira. Bweretsani mapazi anu mmanja mwanu ndikuyimirira kuti mutsirize 1 kubwereza. Chitani 10 reps.

6. Kukweza matabwa

Amagwira ntchito abs, m'munsi kumbuyo, ndi glutes

Dzikhazikitseni pansi pa manja anu (molunjika pansi pa mapewa) ndi zala. Gwirani abs yanu kuti thupi lanu likhale lamphamvu komanso logwirizana kuyambira kumutu kupita ku zidendene. Ikani mwendo wanu wakumanja molunjika, ikwezeni pansi ndi mainchesi angapo [osonyezedwa pansipa]. M'munsi mwendo kuti mugwire zala zanu pansi, kwezaninso, ndikubwereza.Chitani maulendo 10, kenaka sinthani miyendo kuti mumalize kukhazikitsa.

DERA B

1. Masitepe-squats

Amagwira ntchito miyendo ndi matako

Imani patsogolo pa masitepe othamanga, ikani phazi lanu lakumanzere pa sitepe yoyamba kapena yachiwiri kuti bondo lanu lamanzere likhale lopindika madigiri 90. Dzukani, pendani bondo lanu lakumanzere ndikugwirani phazi lanu lakumanja pansi mwachidule, yongolani mwendo wakumanzere ndikubwereza. Bwererani mobwerezabwereza 25, kenako sinthani mbali kuti mumalize kukhazikitsa.

2. Makwerero amathamanga

Amagwira ntchito miyendo ndi matako

Thamangani mmwamba ndi pansi masitepe mpaka mutakwera (ndi kutsika) masitepe 50 okwana. 3. Mapazi ofulumira

Imagwira miyendo, ndi matako

Pogwiritsa ntchito masitepe oyamba okha, yambani ndi phazi lanu lamanja, mmwamba ndi lamanzere, pansi ndi dzanja lanu lamanja ndi pansi ndi lamanzere mwachangu momwe mungathere. Bwerezani mobwerezabwereza 15 (pamwamba, pamwamba, pansi, pansi ndi 1 rep). (Sinthani mwendo wotsogola nthawi iliyonse mukadutsa gawo.)

4. Dumpha ndikukankha

Amagwira ntchito miyendo, matako, chifuwa, ndi abs

Kuyimirira kutsogolo kwa masitepe, kulumpha ndi kutera mofewa ndi mapazi onse pasitepe yoyamba. Bwererani pansi, kenako pumulani m'manja paphewa pasitepe yoyamba kapena yachiwiri, tsitsani mapazi anu kuti mulowe mu thabwa, ndikukankhira mmwamba. Lumphani m'mwamba kuti muyime, ndikubwereza ndondomekoyi ka 10.PANGANI PAMODZI (Mphindi 45)

Pakalipano, mwinamwake mwazindikira kuti kungothamangira pa makina a cardio sikungabweretse kutentha kwa calorie kwambiri panthawi kapena pambuyo pa gawo lanu, koma izi sizikutanthauza kuti cardio sichidzasintha kagayidwe kanu. Chinsinsi chake ndikulimba, atero a David McGarry, director of Cooper Aerobics Center ku Craig Ranch ku McKinney, Texas, yemwe adapanga izi. Dongosolo lake limafuna kuti mulimbikire kwambiri (RPE 7) kwa mphindi 15, kuchira, ndikubwereza. Kafukufuku wambiri awonetsa kuyesayesa kumeneku molimbika, koma osati kovuta kwambiri kwakuti simungathe kuyisunga kwa mphindi 15 kapena 20-kumatha kukulitsa chiwopsezo chanu. Njira inanso yotsimikizika yothetsera zinthu: kugawa magawo azigawo zazing'ono-mphindi ziwiri 15, iliyonse imachitika munthawi zosiyanasiyana patsiku, m'malo mochita masewera olimbitsa thupi kwa mphindi 30-malinga ndi kafukufuku ku University of Kansas.Momwe mungachitire

Gwiritsani ntchito tayala, elliptical, kapena njinga yamagalimoto. Khalani omasuka mu mphindi za 15: Pakutha kwa mphindi ziwiri, muyenera kukhala pamlingo womwe mungathe kupitilira 13. Ngati simungathe kusunga RPE 7 kwa mphindi 15 zonse, yesetsani 10, ndiye onjezerani nthawi yanu. ndi mphindi imodzi sabata iliyonse.0-5:00 Kutentha kotero kuti muli pa RPE 5 ndi mphindi 5

5: 00-20: 00 Sakani mwamphamvu ku RPE 7

20:00-25:00 Pezani pa RPE 5

25: 00-40: 00 Kwezani mwamphamvu kachiwiri ku RPE 7

40: 00-45: 00 Kuzizira

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