Yesani Izi Masitepe Aulere, Opusa

Zamkati

• Ndondomeko ya mphindi 30
  
• Zosuntha
• 1. Wina-aliyense
• 2. Zotumphuka
• 3. Chibugariya chigawanika squat
• 4. Kwererani
• 5. Mbali squat
• 6. Triceps akusambira
• 7. Anthu okwera mapiri
• 8. Kuyenda nkhanu
• Kutenga

Ngati ndinu mnyamata kapena gal osagwiritsa ntchito zida zilizonse, mukudziwa kuti patapita nthawi, kuwoloka kwa thupi kumatha kukhala kosasangalatsa.

Wokonzeka kukometsa? Osangoyang'ana masitepe.

Kaya muli ndi masitepe panyumba panu kapena mumakhala pafupi ndi masitepe ena apaki kapena bwalo lamasewera, kulimbitsa masitepe kopanda nzeru (komanso kwaulere) kumatsutsana ndi thupi lanu lonse, komanso kukupatsani mtima wabwino.

Tinafotokoza mwatsatanetsatane zisanu ndi zitatu momwe mungagwiritsire ntchito masitepe ndipo tawonetsa zochitika za mphindi 30 pogwiritsa ntchito masitepe ndi kunenepa kwanu. Kodi mwakonzeka kukwera?

Langizo: Valani nsapato zokhala ndi zokoka komanso zogwira bwino, makamaka ngati mukugwiritsa ntchito masitepe amitengo kapena a ma marble, kuti mupewe kutsetsereka kapena kugwa.

Ndondomeko ya mphindi 30

• Kutentha (Mphindi 3). Yendani pamakwerero, mutenge chimodzi chimodzi. Yendani pang'onopang'ono. Masitepe "oyenda" ndiwotentha kwambiri wolimbitsa masitepe, popeza mudzakhala mukudzuka minofu yonse ya mwendo - monga ma quads anu, ma hamstrings, glutes ndi ana anu amphongo - komanso chiuno chanu ndi pachimake.
• Kuthamanga masitepe kwa mphindi 1. Sankhani mayendedwe apa, muthamanga masitepe, kuti mupitilize kumasula miyendo yanu ndikupangitsa mtima wanu kupopa.
• Mphamvu ndi cardio. Malizitsani masekondi atatu a masekondi 30 pazomwe zatchulidwa pansipa ndi masekondi 30 mpaka mphindi imodzi yopuma pakati. Malizitsani reps ambiri momwe mungathere m'masekondi 30 amenewo.

Zosuntha

1. Wina-aliyense

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Kukwera masitepe awiri nthawi imodzi (masitepe ena aliwonse) kumafunikira kukwera kwambiri ndikuzama kuposa kamodzi. Ndipo chifukwa chakuti mukupitabe patsogolo ndikupita kumtunda, maziko anu akugwiranso ntchito kukuthandizani kuti mukhale okhazikika.

Kuchita:

1. Yambani pansi pa masitepe ndikukwera masitepe awiri ndi phazi lanu lamanja, ndikubweretsa phazi lanu lakumanzere kuti mukakomane nalo.
2. Yambani masitepe ena awiri, ndikutsogolera ndi phazi lanu lakumanzere.
3. Bwerezani njirayi masekondi 30. Pitani mwachangu momwe mungathere pano.
4. Bwererani pansi pamasitepe ndikubwereza maseti atatu.

2. Zotumphuka

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Ziphuphu ndizochita masewera olimbitsa thupi, koma mwachiwonekere zimafunikira mphamvu zambiri zakuthupi. Masitepe amapereka pulogalamu yabwino yokuthandizani pano.

Kuchita:

1. Yang'anani ndi masitepe ndikuganiza za pushup.
2. Ikani manja anu m'lifupi pang'ono kuposa paphewa panjira yoyamba, yachiwiri, kapena yachitatu, kutengera kutsika kwa masitepe ndi kuthekera kwanu. Manja anu atakwezedwa kwambiri, ndiye kuti pushup izikhala yosavuta.
3. Kusunga mzere wolunjika kuchokera kumutu mpaka kumapazi, pang'onopang'ono kutsitsa thupi lanu, ndikulola zigongono zanu kuti zizipindika mpaka 45 digiri.
4. Konzekerani kukhudza pachifuwa panu, kenako ndikulitsani manja anu, ndikubwerera poyambira.
5. Yambani ndi magawo atatu a maulendo 10.

3. Chibugariya chigawanika squat

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Limbikitsani ma quads anu ndi glutes komanso kulimba kwanu ndi kukhazikika kwanu ndi zigawenga zaku Bulgaria. Pogwiritsa ntchito mwendo umodzi nthawi imodzi, zochitikazi zimaulula kusamvana kwa minofu.

Kuphatikiza apo, zimafunikira kuyenda m'chiuno mwanu. Mwendo wanu womwe uli pafupi ndi masitepe, zochitikazi zidzakhudza ma quads anu.

Kuchita:

1. Yambani pansi pa masitepe, moyang'ana pafupi ndi 2-3 mapazi kutsogolo kwa masitepe apansi.
2. Kwezani phazi lanu lakumanzere pa masitepe achiwiri kapena achitatu kotero kuti ili pafupifupi kutalika kwa bondo.
3. Pumutsani chala chanu panjira ndikukhala ndi lunge. Lembetsani pansi mwendo wanu wakumanja, kuti thupi lanu likhale lolunjika komanso m'chiuno mwake. Onetsetsani kuti bondo lanu siligwera kuphazi lanu.
4. Lonjezani mwendo wanu wakumanja, kenako mubwereza.
5. Sinthani miyendo pambuyo pa 10-12 kubwerera.

4. Kwererani

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Masitepe oyenda pamasitepe ndiosavuta! Poyang'ana ma quads anu ndi ma glutes pakati pa minofu ina yamiyendo, zochitikazi sizingokupatsirani zokongoletsa - moni, zofunkha zozungulira! - zidzakuthandizani ndi ntchito za tsiku ndi tsiku.

Kuchita:

1. Yambani ndi mwendo wakumanja. Lowani sitepe yachitatu (kapena chilichonse kutalika kwa bondo). Kokani chidendene chanu, ndikubweretsa phazi lanu lakumanzere kuti mukakumane ndi dzanja lanu lamanja.
2. Ngati mukukumana ndi zovuta, kwezani mwendo wanu wakumanzerewo mukakhala kuti mukakumane ndi dzanja lanu lamanja, mukufinya glute panthawiyi. Onetsetsani kuti musungitse chiuno chanu masitepe apa kuti mupindule kwambiri ndi kutambasuka kwa m'chiuno uku.
3. Mwendo wanu wamanzere ukabwerera mmbuyo, bwerezani. Tsogolerani ndi mwendo wanu wakumanzere, mukukwera masitepe omwewo ndikuwonjezeranso kuti ngati mungathe.
4. Chitani magawo atatu a 15 obwereza.

5. Mbali squat

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Kuyenda pandege - kapena mbali - ndikofunikira kuti muziyenda, ndiye bwanji osagwiritsa ntchito masitepe patsogolo panu ndikupita nawo kumalo anu?

Kuchita:

1. Tembenuzani kotero mbali yakumanja ya thupi lanu ikuyang'ana pamakwerero.
2. Yendetsani phazi lanu lamanja ku gawo labwino kwambiri, kusunga thupi lanu ndi phazi lanu mbali.
3. Khalani pansi, ikani kulemera kwanu kumiyendo yanu yakumanzere, kenako imani.
4. Bwerezani ma reps 10 mbali iyi, kenako sinthani kuti phazi lanu lamanzere likwere.

6. Triceps akusambira

Ikani kumbuyo kwa mikono yanu ndi triceps ndikudikirira masitepe. Mapazi anu akadali pansi, ndizovuta kwambiri kuti izi zichitike. Ngati mukufuna thandizo lina, bwerani m'maondo anu ndikuyendamo.

Kuchita:

1. Ikani nokha pansi pamasitepe, moyang'anizana nawo.
2. Ikani manja anu m'mphepete mwa gawo lotsika, zala zikuloza kumapazi anu. Wonjezerani miyendo yanu patsogolo panu.
3. Ikani kulemera kwanu m'manja mwanu, ndikutsitsa thupi lanu pokhotetsa m'zigongono, kuwonetsetsa kuti akukhala "omata" mbali yanu.
4. Pamene mikono yanu yakumtunda ifikira kufanana ndi nthaka, kapena pamene simungathe kutsikanso, tulutsani chigongono chanu ndi kubwerera kuti muyambe.
5. Chitani magawo atatu a 15 obwereza.

7. Anthu okwera mapiri

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Limbikitsani mtima wanu ndi okwera mapiri. Uku ndikusuntha kwakukulu kwa kuphulika kwa cardio pogwiritsa ntchito thupi lanu.

Kuchita:

1. Yang'anani pa masitepe, ndipo ikani manja anu pa sitepe yachiwiri kapena yachitatu, zilizonse zomwe zimakhala zomasuka koma zovuta, kukhala pamalo okwera.
2. Kwa masekondi 30, yendetsani bondo lililonse chakumtunda. Sungani khosi lanu mozungulira ndipo khosi lanu lisalowerere.
3. Pitani mwachangu momwe mungathere kupita uku mukusunga mawonekedwe abwino.
4. Pumulani kwa masekondi 30 ndikubwereza zina ziwiri.

8. Kuyenda nkhanu

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Sangalalani ndi ichi! Mukhala mukukwera masitepe pazinayi zonse mozungulira, chifukwa chake zimafunikira kulumikizana - koma simungamve ngati mukuchita nawo masewerawa.

Kuchita:

1. Tangoganizirani malo osanja patebulo ndi zidendene zanu poyambira.
2. Yambani poyenda phazi lanu, m'modzi m'modzi, kenako tsatirani ndi manja anu, ndikukweza thupi lanu mmwamba.
3. Sungani zomwe mumakonda ndikuzimangirira pang'onopang'ono.
4. Crab-yendani masekondi 30, kenako pang'onopang'ono ndikutsitsa komwe mukuyamba.
5. Pumulani ndi kubwereza kwa ma seti ena awiri.

Kutenga

Zomwe mungafune ndi masitepe kuti mumalize ntchitoyi. Nthawi iliyonse mukamachita izi, yesetsani kuwonjezera zomwe mumachita mukakhala masekondi 30. Mwanjira imeneyi, mudzadziwa kuti mukupita patsogolo ndikudzitsutsa nthawi zonse. Pitilizani kukwera!

Nicole Davis ndi wolemba waku Boston, wophunzitsa za ACE, komanso wokonda zaumoyo yemwe amagwira ntchito yothandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Malingaliro ake ndikuti muphatikize ma curve anu ndikupanga zoyenera - zilizonse zomwe zingakhale! Adawonetsedwa m'magazini ya Oxygen "Future of Fitness" m'magazini ya June 2016. Mutsatireni pa Instagram.