Mawonekedwe Situdiyo: Total-Thupi Living Room Boot Camp

Zamkati

• Msasa Wathunthu Wokhala Thupi
• Kneeling Wood Chop kupita Pamwamba pa Knee Drive
• Pamwamba Press Jacks
• Plank Jack
• Kuyenda Phiri Kukwera
• Dumbbell Swing Squat
• Kupita Patsogolo
• Gulu Lampando Wamodzi Wamodzi
• Onaninso za

Ngati chaka chathachi ndi theka la kutsekedwa kwa masewera olimbitsa thupi kwatiphunzitsa kalikonse, ndiye kuti ayi kukhala ndi mwayi wochita masewera olimbitsa thupi sikulepheretsa kuti munthu akhale wathanzi. M'malo mwake, njira zina zolimbikitsira komanso zopatsa mphamvu zomwe mungachite zitha kuchitidwa kuchokera pamalo anu abwino - popanda zida zochepa. (Zogwirizana: Ophunzitsawa Akuwonetsa Momwe Mungagwiritsire Ntchito Zinthu Zapakhomo Kuti Muzilimbitsa Thupi)

Mulimonsemo: thupi lathuli, lopopera mtima mkati msapato kuchokera kwa wophunzitsa wotchuka Ashley Joi.

Ngakhale Joi amalimbikitsa kutsatira naye muvidiyoyi, ndikofunikira kumvera thupi lanu ndikugwira ntchito momwe mungathere pochita masewera olimbitsa thupi. “Ndangobwera kumene ndikukutsogolerani,” akufotokoza motero. "Uku ndikulimbitsa thupi kwanu. Mutha kufanana ndi kulimbika kwanga, kupititsa patsogolo mphamvu zanga, kapena kukhala pansi pamphamvu zanga. Malingana ngati mukugwira ntchito mwakhama, ndizo zonse zomwe ndikupempha." (Zokhudzana: Ubwino wa 8 wa Maphunziro Apakati-Intensity Interval Training)

Onjezani izi kwa mphindi 20 mpaka 30 Maonekedwe Studio HIIT chizolowezi chanu chakumapeto kwa mlungu uliwonse, ndipo bola mukamachita masewera olimbitsa thupi mwakuyesetsa kwanu, yembekezerani kuwona zotsatira mwachangu: "Mudzapeza nyonga ndi kulimba mtima ndikuonjezerani kulimba," akutero.

Msasa Wathunthu Wokhala Thupi

Momwe imagwirira ntchito: Tenthetsani mphindi zisanu kapena 10 musanayambe mndandanda pansipa. Chitani chilichonse chomwe chili pansipa (kapena tsatirani ndi Joi muvidiyo yomwe ili pamwambapa) kwa masekondi 45, kenako mupumule kwa 15 musanayambe yotsatira. Mukamaliza masewera asanu ndi awiri onse, khalani kwa mphindi imodzi yathunthu ndikubwerezanso dera linanso.

Zomwe mudzafune: Malo oti musunthire, kuwala kochepa mpaka ma dumbbells apakati, ndi china chake chokwera ndi cholimba kuti chizipondapo, monga mpando, kama, kapena chopondapo.

Kneeling Wood Chop kupita Pamwamba pa Knee Drive

A. Yambani mutagwada pansi ndi bondo lamanja pansi ndipo bondo lakumanzere likuwerama ndi phazi lakumanzere. Miyendo yonseyo imayenera kupanga ma 90 degree degree. Tengani cholumikizira chimodzi ndi manja onse kumapeto, ndikupumula pafupi ndi ntchafu yoyenera kuti muyambe.

B. Tembenuzani torso kwinaku mukukweza dumbbell (mikono yowongoka) mozungulira thupi, kumaliza pamwamba kumanzere. Mikono iyenera kufutukulidwa pamwamba pamiyendo, torso tsopano moyang'ana kumanzere (taganizirani zonyamula unyolo kupita ku makina amphesa). Sungani zoyambira pakuyenda konse.

C. Sinthani mayendedwe ndi kuwongolera, ndikubwezeretsani dumbbell m'chiuno chakumanja kuti mubwerere kuti muyambe. Bwerezani ka 4.

D. Imani, kenako mubwerere ndi mwendo wakumanja kwinaku mukukankhira choduliracho molunjika ndi mikono yowongoka (cholumikizira chiyenera kukhala chopingasa moyang'ana kutsogolo).

E. Kulemera kwa mwendo kumanzere kuyendetsa bondo lamanja patsogolo ndikubweretsa cholumikizira pansi, ndikuwongolera, kuti ukakumane ndi bondo pafupi ndi m'mimba (ganiza zongoyima ndi mwendo umodzi) .Bwerezani kanayi. Sinthani mbali; bwerezani kuyambira pachiyambi.

Pitilizani kusinthana kwa masekondi 45. Pumulani kwa masekondi 15.

Weretsani pansi: Chotsani dumbbell kwathunthu.

Pamwamba Press Jacks

A. Yambani ndi kuyimirira ndi mapazi pamodzi mutagwira mbali iliyonse ya dumbbell kutsogolo kwa chifuwa ndi manja onse awiri.

B. Lumphani mapazi kunja kotero kuti miyendo ikhale yotakata pang'ono kusiyana ndi mapewa-m'lifupi, pamene mukukanikiza kulemera kwake pamwamba.

C. Bwererani limodzi, ndikubwezeretsanso dumbbell kuyamba.

Bwerezani kwa masekondi 45. Pumulani kwa masekondi 15.

Weretsani pansi: M'malo modumpha, pita mwendo umodzi kumbali imodzi.

Plank Jack

A. Yambani pamalo okwera kwambiri mutatambasula manja anu, mitengo ikhathamira pansi, zala zitayalidwa pang'ono. Kubwerera kuyenera kukhala kosalala komanso koyambira komanso kosangalatsa.

B. Paulendo umodzi, wophulika, tulukani masentimita angapo mbali zonse kuti miyendo ipange mawonekedwe owonjezera (ingoganizirani kuchita cholumpha, koma mopingasa).

Bwerezani kwa masekondi 45. Pumulani kwa masekondi 15.

Kwezani izi: Dinani phewa lamanja ndi dzanja lamanzere mapazi akadumpha. Pa jack wotsatira, dinani paphewa lamanzere ndi dzanja lamanja. Pitirizani kusinthana.

Weretsani pansi: M’malo modumpha, tulutsani mwendo umodzi umodzi.

Kuyenda Phiri Kukwera

A. Yambani pamalo apamwamba ndi mapazi awiri kapena atatu mainchesi.

B. Yendetsani bondo lakumanzere kupita pachifuwa, kenako mubwerere pamwamba. Bwerezani ndi mwendo wina.

C. Pitirizani kusinthana mwachangu kwa ma 4 obwereza.

D. Pambuyo pa kubwereza 4, yendani mapazi? mainchesi awiri kapena atatu mbali imodzi. Mosiyanasiyana kubweretsa maondo pachifuwa mobwerezabwereza 4, kenako yendetsani thupi mbali inayo.

Bwerezani kwa masekondi 45. Pumulani kwa masekondi 15.

Weretsani pansi: Chotsani mayendedwe, kumangokwera okwera mapiri. Kapena, bweretsani bondo limodzi pachifuwa panthawi pang'ono pang'onopang'ono pamapiri okwera mapiri.

Dumbbell Swing Squat

A. Imani ndi mapazi motalikirana m'lifupi m'lifupi mwake mutagwira dumbbell mbali iliyonse ya thupi.

B. Yendani m'chiuno kuti mulowe mu squat, kupuma pang'ono pamene ntchafu zili zofanana ndi pansi (kapena zotsika momwe zilili bwino).

C. Pansi pa gululi, kanikizani zidendene mukamagwiritsa ntchito ma glutes ndi ma hamstrings kuyendetsa ziuno kumtunda mpaka pamalo oyimirira. Nthawi yomweyo, ziphuphu zazitsulo zimangokwera mmwamba mpaka atakhala kutsogolo kwa thupi. Mangirirani pachimake, ndikutulutsa mpweya pamwamba.

D. Tsitsimutsani zododometsa kubwerera mbali zonse kwinaku mukumenyetsa m'chiuno kuti muziyendetsa molunjika mu squat. Nthawi yomweyo bwerezani masitepe A ndi C, pogwiritsa ntchito ma dumbbells kuyendetsa mwamphamvu ndikukwera.

Bwerezani kwa masekondi 45. Pumulani kwa masekondi 15.

Weretsani pansi: Chotsani zolemera kwathunthu.

Kupita Patsogolo

A. Imani mainchesi awiri kapena atatu kumanzere kwa mpando kapena chinthu chokwezeka. Kwezani mwendo wakumanja pampando. Awa ndi poyambira.

B. Imirirani pampando ndi miyendo yonse, kukanikiza chidendene kuti mukweze mwendo wakumanzere kwa mpando.

C. Mukayimirira, yendetsani bondo lamanja kumtunda. Pitirizani kuchitapo kanthu, kwinaku mukukankhira manja mmwamba.

D. Bwererani kumbali yomweyo, ndikubwezeretsanso mapazi onse awiri pansi.

Bwerezani kwa masekondi 45. Pumulani kwa masekondi 15. Sinthani mbali; bwerezani.

Gulu Lampando Wamodzi Wamodzi

A. Imani pafupifupi mainchesi awiri kutsogolo kwa mpando kapena chinthu chokwezeka. Sinthani kulemera kwa phazi lakumanzere ndi phazi lakumanja lotambasulidwa kutsogolo pafupifupi inchi imodzi kuchoka pansi. Sungani bondo lakumanja lopindika pang'ono.

B. Pokhala wolemera pa mwendo wakumanzere, khalani mmbuyo mu squat mpaka glutes agwirizane ndi mpando, ndikuyendetsa phazi lamanja pansi.

C. Mukakhala pansi, kanikizani chidendene chakumanzere kuti muyime ndikubwerera kukayamba, ndikugunda pang'onopang'ono phazi lakumanja pansi mutayima kwathunthu.

Bwerezani kwa masekondi 45. Pumulani kwa masekondi 15. Sinthani mbali; bwerezani.

Kwezani izi: Sungani phazi lakumanja lokwezeka poyenda (chotsani kugogoda pamwamba).

Weretsani pansi: Sungani moyang'anizana ndi nthaka nthawi yonseyi.

Onaninso za