Shape Studio: Masewera olimbitsa thupi a Boxing Yathunthu ndi Masewera Olimbikira Ophatikiza Mini

Zamkati

• Kulimbitsa Thupi Lathunthu Lathunthu
• Kuthamangitsidwa Kwa squat
• Sumo Squat kupita ku Lunge
• Mbali ya Plank mpaka Blast-Off
• Mwendo Ukuyenda kupita ku Sumo
• Kusamala ku Side Plank-Lunge Combo
• Kukwera Kwaku Turkey
• Onaninso za

Kuchita masewera olimbitsa thupi ndichimodzi mwazinthu zabwino kwambiri zomwe mungachite kuti mukhale ndi thanzi labwino - ndipo maubwino olimbitsa thupi atha kusintha kayendedwe kanu kalikonse.

Kafukufuku waposachedwa mu mbewa m'magazini Kupita Patsogolo Kwasayansi adapeza kuti masewera olimbitsa thupi amamanga luso lagalimoto popanga kulumikizana kwamphamvu mumisewu yayikulu yaubongo-minofu. "Kuphunzitsidwa nthawi zonse kungathandize kupititsa patsogolo maphunziro a luso la magalimoto ovuta, monga tennis, nkhonya, ndi zina," akutero Li Zhang, Ph.D., wolemba nawo kafukufukuyu. (Zokhudzana: Chifukwa Chake Muyenera Kuyambitsa Boxing ASAP)

Imeneyi ndi nkhani yabwino kwa mayendedwe anu komanso kuyenda kwa yoga. Kukuthandizani kunyamula poyenda mwatsopano mwachangu momwe mumakhalira paliponse, tawonjezeranso kupotoza kwatsopano Maonekedwe Studio kulimbitsa thupi ndi kuvina- komanso masewera a nkhonya omwe amalowetsa minofu yanu pamakona angapo.

Muthira thukuta ndikugwira ntchito minofu yayikulu mukamazungulira kapena mukamanga msasa, koma thupi lanu litha kupindula ndi kuyenda mozungulira komanso kuzungulira. "Mukuvina, mukusinthasintha ndikusunthira kutsogolo, kumbuyo, komanso chammbali - zinthu zonse zikaphatikizidwa, mukugwiritsa ntchito minofu yomwe mwina simunadziwe kuti idalipo," atero a Mindy Lai, katswiri wovina komanso wophunzitsa nkhonya yemwe imapereka kulimbitsa thupi ku Bande. "Ndipo nkhonya ndizokonzekera chilichonse ndikuganiza zala zako." (Werengani: Zifukwa za 4 Zosayenera Kuthamangitsa Magulu Osewerera A Cardio)

Za ichi Maonekedwe Kanema wolimbikira pa Studio, tidapempha Lai kuti apange miniworkout yolunjika yomwe ingamangirire "timinyemba tating'onoting'ono mmanja, mchiuno, ndi miyendo" zomwe zimanyalanyazidwa ndi mitundu ina yazosakanizidwa yomwe mukufuna kuti musunge mu repertoire yanu. Ikani sewero kapena tsatirani pansipa kuti mutengeke.

Kulimbitsa Thupi Lathunthu Lathunthu

Momwe imagwirira ntchito: Chitani chilichonse mwazomwe zili pansipa kuti mupeze kuchuluka kwa ma reps ndi seti zomwe zawonetsedwa.

Mufunika: Palibe zipangizo (mphasa ngati mukufuna)

Kuthamangitsidwa Kwa squat

A. Yambani kuyimirira ndi mapazi otambasuka pang'ono kusiyana ndi m'lifupi mwake m'chiuno, zibakera zoteteza nkhope zitakonzeka.
B. Kutenga mawerengedwe anayi, tsitsani mu squat pamene mukusinthasintha nkhonya kutsogolo ndi dzanja lamanja ndi lamanzere mofulumira momwe mungathere.
C. Mukakhala pansi pa squat, pitilizani kukhomerera ndikukweza zala. Zitsulo zazing'ono pansi, kenako kubwereza mayendedwe anayi kuti mubwerere poyimirira, kukhomerera.

Chitani magawo atatu a masekondi 45.

Sumo Squat kupita ku Lunge

A. Imani ndi mapazi kutambalala, zala zakulozera mbali ndi mikono yolunjika mbaliyo kutalika kwa phewa.
B. Pansi pa sumo squat, kupuma kamodzi m'chiuno mwafika kutalika kwa mawondo (motsika momwe kuli bwino).
C. Popanda kuyimilira njira yonse, tembenukira kumanja ndikukweza chidendene chakumanzere kuti utsike. Imodzi kokerani dzanja lamanzere kumanja kuti manja onse awiri akhale ofanana atambasula patsogolo pa ntchafu yakumanja.
D. Popanda kuyimilira njira yonse, tsegulani dzanja lamanzere ndikutembenukira kumanzere kuti mubwerere ku sumo squat. Pitirizani kusinthana.

Pangani seti 3 za masekondi 45.Sinthani mbali; bwerezani.

Mbali ya Plank mpaka Blast-Off

A. Yambani mu thabwa lammbali kumanzere chakumanzere, mapazi atakhazikika. Fikirani dzanja lamanja kudenga.
B. Ikani kanjedza pansi pomwepo patsogolo pa chifuwa, ndipo kwezani kumanja kuti musunthire pamwamba.
C. Yendani m'chiuno mmbuyo ndikuweramitsa mawondo mu sofa, ndiye kulumphani mapazi kutsogolo kunja kwa manja.
D. Imani ndikudumpha, ndikufika mofewa ndikutsika nthawi yomweyo kulowa squat, migwalangwa pansi pakati pa mapazi.
E. Lumphani mapazi kubwerera ku thabwa lalitali ndikuyika chigongono chakumanzere kuti mubwerere kukayamba.

Chitani 10 reps.Sinthani mbali; bwerezani.

Mwendo Ukuyenda kupita ku Sumo

A. Yambani kuyimirira kumbuyo kwa mphasa (ngati mukugwiritsa ntchito) ndi mapazi pamodzi ndi manja otambasulira mbali za kutalika kwa mapewa.
B. Kusunga pakati ndikutalika pachifuwa, kwezani mwendo wakumanja kutsogolo kwambiri momwe zingathere, bondo likuwerama pang'ono ndikuyang'ana mbali.
C. Ndi ulamuliro, gwedezani mwendo wakumanja kumbuyo kwa thupi, bondo likulozera kumanja, kufinya glute.
D. Ndi kuwongolera, tembenuzirani mwendo wakumanja kutsogolo kuti mutenge sitepe yayikulu, kutera pa phazi lamanja, kutembenuzira thupi kuti liyang'ane kumanzere, ndikutsikira m'malo a sumo squat. Chitani ma squats ena awiri.
E. Wongolani miyendo kuti muyime ndikutembenukira kumanja kuti muyang'ane patsogolo pa mphasa. Sinthani kulemera mwendo wakumanja ndikukonzekera kusambira phazi lakumanzere kutsogolo kuti mubwereze kutsata konse mbali inayo.

Chitani ma reps 10 onse.

Kusamala ku Side Plank-Lunge Combo

A. Yambani kuyimirira ndi mapazi limodzi, dzanja lamanja pamwamba, bicep ndi khutu. Chitani pachimake, ndikukoka batani la m'mimba msana.
B. Bwererani m'ndende ndi mwendo wamanzere, mutagwada pansi. Kusunga pakati, dzanja lakumanzere lakumanzere pansi mpaka kumanzere kwa phazi lamanja, likutuluka pachifuwa kumanja. Dzanja lamanja likufikirabe kudenga.
C. Wongolani mwendo wakumanzere, kulinganiza kunja kwa phazi, ndi kusintha kulemera ku dzanja lakumanzere. Kwezani mwendo wakumanja ndikukweza pamwamba pamanzere kuti mubwere mbali imodzi. Gwirani mphindi imodzi.
D. Kwezani mwendo wakumanja ndikuupondereza kupita kumanja kuti mubwerere ku lunge. Imirirani pa mwendo wakumanja, mutukula bondo lakumanzere mpaka m'chiuno mokwera pama digiri 90.
E. Bwererani m'ndende ndi phazi lamanzere kuti muyambe kubwereza.

Chitani 10 reps. Sinthani mbali; bwerezani.

Kukwera Kwaku Turkey

A. Yambani kugona pansi ndi mwendo wakumanja wokutidwa ndikutuluka mozungulira, ndikumanzere mwendo utawerama ndi phazi pansi ndi bondo likuloza kudenga. Lonjezani dzanja lamanzere chakumtunda molunjika paphewa, ndikutambasulira dzanja lanu lamanja mbali ina pansi.
B. Kwezani chifuwa ndikusunthira kulemera pa chigongono chakumanja, kenako ndikwera kudzanja lamanja. Lembani dzanja lamanja, phazi lamanja, ndi phazi lakumanzere kuti mukweze mchiuno mmalo mwake.
C. Lembani phazi lamanja pansi pa chiuno, kubzala bondo pansi. Kwezani chifuwa chamtali. Dzanja lamanzere likutambasukirabe mpaka kudenga.
D. Kuloza kulemera mu phazi lamanzere ndi kuimirira. Pepani pang'onopang'ono kuti mubwerere kuti muyambe.

Chitani 10 reps. Sinthani mbali; bwerezani.

Onaninso za