Izi Zolemba Pabuku Lotsimikizira Kuti Mutha Kupanga Zojambula Ndi Zida Zanyumba

Zamkati

• Textbook Kunyumba AMRAP Workout
• Sumo Squat ndi Halo
• Sit-Up Rotation
• Ndege Yobwezera Lunge Jump switch
• Hollow Hold Book Pass
• Kudumpha Maondo Apamwamba
• Onaninso za

Panthawiyi m'moyo wanu wokhala ndi moyo wokhazikika wotalikirana ndi anthu, zolimbitsa thupi zanu zapakhomo zitha kuyamba kumva kubwerezabwereza. Mwamwayi, pali mphunzitsi m'modzi yemwe amadziwa zambiri zakuganiza kunja kwa bokosilo mukamagwiritsa ntchito zomwe muli nazo pazida: Kaisa Keranen, aka KaisaFit, ndiye mlengi wazolimbitsa mapepala azimbudzi ndi mfumukazi yowonjezerapo zokoma pazochita zilizonse . Ndipo alinso ndi chizoloŵezi chanzeru ichi chomwe sichigwiritsa ntchito china chilichonse koma bukhu lolemera - taganizirani: buku lolemera la chemistry lochokera ku koleji kapena buku lophika la Crissy Teigen.

Tengani buku lomwe mwasankha ndikutsatira izi kuchokera ku Keranen kuti mukachite masewera olimbitsa thupi kunyumba omwe amathandizira kugunda kwamtima kwinaku mukulimbitsa manja anu, miyendo ndi pachimake, ndikuwunikanso kukhazikika. Keranen imaperekanso malangizo owonjezera kutentha (kapena kutsika, ngati kuli kofunikira), kotero mutha kusankha ulendo wanu malinga ndi msinkhu wanu. Musaope kuyesa kuchita masewera olimbitsa thupi apamwamba kwambiri - ingoyimbani ngati sakumva bwino.

"Simudziwa zomwe thupi lanu limatha kuchita, pokhapokha mutayesetsa," akutero Keranen. "Nthawi zambiri, ndimapeza kuti matupi athu adzatisangalatsa. Pamene mukuchita masewera olimbitsa thupi, kumbukirani kumvetsera thupi lanu-likudziwa zomwe zili bwino." (Zokhudzana: Yesani Bob Harper's At-Home AMRAP Workout kuti Muzichita Zachangu Koma Zothandiza)

Momwe imagwirira ntchito: Chitani masewerawa aliwonse pansipa kwa mphindi imodzi, kenako kubwereza kuchokera pamwamba mozungulira kuzungulira mphindi 15. Sungani mawonekedwe olimba momwe mumagwirira ntchito mwachangu momwe mungathere, kumaliza ma reps ambiri momwe mungathere mu mphindi imodzi. Pumulani kwa masekondi 60 pakati pa kuzungulira.

Zomwe mukufuna: Bukhu lolemera ndi mphasa - koma mutha kuchita masewera olimbitsa thupi onsewa ndi thupi lanunso.

Textbook Kunyumba AMRAP Workout

Sumo Squat ndi Halo

A. Yambani kuyimirira ndi mapazi otambalala kupingasa m'chiuno, zala zakulozerani pang'ono, mutagwira buku ndi manja anu awiri patsogolo panu.

B. Tsikira pansi mu sumo squat, mawondo kutsatira zala ndi chifuwa chotalika.

C. Pansi pa sumo squat, bweretsani bukhulo kumanja ndi pamwamba, mozungulira mozungulira, kubwerera kumanzere kwa halo.

D. Pitirizani kugwira sumo squat pamene mukubwereza halo, kupita kumanzere ndi pamwamba, ndikubweretsa bukulo kumanja. Wongolani miyendo kuti muyimenso, ndikubwereza.

Lingaliro lolimbitsa thupi: Mukumva bwino mu squat mu halo? Gwerani pansi, kotero mumamva kutentha kwakukulu mu ntchafu ndi glutes. Ndipo musaiwale kupuma!

Sit-Up Rotation

A. Yambani kugona chafufumimba pansi kapena pamphasa, mawondo atapinda ndi mapazi mutabzala, mutakhala ndi buku kapena kulemera ndi manja anu onse pachifuwa.

B. Khalani mmwamba mpaka mutayandikira digiri ya 45 digiri ndikusinthasintha thupi kumanja, ndikudina bukulo kumanja.

C. Kenako, tembenuzani kumtunda kwa thupi kumanzere, ndikugogoda bukulo kumanzere.

D. Bwererani pakati ndikutsitsa pansi mpaka pansi, kenako bwerezani.

Lingaliro lolimbitsa thupi: Ngati mukuphwanya kusunthaku mosavuta, kwezani zidendene zanu pansi ndikukhala pansi ndikukankhira paboti.

Ndege Yobwezera Lunge Jump switch

A. Yambani kuyimirira ndi phazi lamanja, mutanyamula buku ndi manja anu onse pachifuwa.

B. Kusunga thupi mumzere umodzi wowongoka, kutsika pachifuwa pansi pomwe mwendo wakumanzere ukukwera ndikukweza kumbuyo kwanu ndipo mikono ikukwera kutsogolo kwanu kwa ndege; bondo lakumanja likuwerama pang'ono.

C. Yendetsani kupyola phazi lamanja kuti mubwerere poyimirira, kuyendetsa bondo lamanzere mkati ndikukwera kuchifuwa ndikubwezeretsanso buku pachifuwa.

D. Kenako, phazi lakumanzere linabwereranso pakhosi, mawondo onse akugwada madigiri 90.

E. Kenaka, yendetsani mapazi anu kuti mudumphe, kusintha mapazi mlengalenga ndikutera ndi phazi lakumanja kumbuyo, mawondo onse akugwada madigiri 90.

F. Yendetsani phazi lakumanja, ndikubweretsa pachifuwa.

G. Konzekerani ndege ndikuyimirira kumanzere, mwendo wamanja ukutambasula ndikutukula kumbuyo kwanu ndi mikono ikutambasula kutsogolo.

H. Bwerezani kulowera chakumbuyo ndi phazi lakumanja kubwerera mmbuyo, ndikudumphira kumtunda ndi phazi lamanzere kumbuyo ndikupitiriza kusinthana mbali.

Lingaliro lolimbitsa thupi: Sikumadumpha kupanikizana kwanu? Chotsani hop m'malo mwake, pita patsogolo ndikubwerera m'mbuyo kuti musinthe mapazi anu.

Hollow Hold Book Pass

A. Yambani kugona chafufumimba, mutanyamula buku ndi manja onse awiri, mikono ikutambasukira, ndi miyendo ikutambasula, kwezani manja anu, mapewa, ndi miyendo pansi.

B. Khalani tsonga, ndikubweretsa mikono kumagwada ndi mawondo pachifuwa ndikuyika bukulo pazitsulo.

C. Kwezani manja ndi miyendo kachiwiri ndikutsitsa pang'onopang'ono mpaka pansi.

D. Khalani tsonga, ndikubweretsa mikono ndi mawondo ndi maondo pachifuwa, nthawi ino ndikugwira bukulo ndi manja.

E. Pang'onopang'ono tsitsani mmbuyo, bukhu likubwera pamwamba, ndikubwereza, ndikusuntha bukhu kuchokera m'manja kupita ku miyendo ndi mosemphanitsa.

Lingaliro lolimbitsa thupi: Cholinga chanu ndikuyenda pang'onopang'ono ndikusunga masewerawa kukhala owongolera kwambiri - zomwe zingakuthandizireni kuposa kukankhira liwiro.

Kudumpha Maondo Apamwamba

A. Yambani kuyimirira ndi mapazi ngati m'chiuno kupingasa, mutanyamula buku ndi manja anu onse pamwamba.

B. Dulani mapazi onse pafupifupi katatu.

C. Kenako yendetsani bondo lamanja kupita pachifuwa, mikono ikutsikira pansi kuti buku likwaniritse bondo.

D. Bwererani pansi ndikubwezeretsanso mikono pamwamba.

E. Bwerezani kuyendetsa kwa bondo ndi bondo lakumanzere likuyenda mozungulira pachifuwa, mikono ikutsikira pansi kuti buku likwaniritse bondo.

F. Bwererani pansi ndikubwezeretsani mikono yanu, kenako ndikubwereza ma bounces ndi mawondo apamwamba.

Lingaliro lolimbitsa thupi: Nawu mwayi wanu wosuntha mwachangu momwe mungathere! Sungani mapazi anu mwachangu komanso amtali kuti mupeze phindu lalikulu.

Onaninso za