Kulimbitsa thupi kwathunthu

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Chopangidwa ndi: A Jeanine Detz, Woyang'anira Fitness wa SHAPE

mlingo: Wapakatikati

Ntchito: Thupi Lathunthu

Zida: Kettlebell; Dumbbell; Valslide kapena chopukutira; Mpira Wamankhwala

Ngati mukuyang'ana njira yolunjika magulu anu onse akuluakulu a minofu mu nthawi yochepa, yesani ndondomeko yabwinoyi. Kudzera kupilira kwakulimba, zolimbitsa thupi, kuphatikiza Kettlebell Swing, Turkey Get-Up, Valslide Mountain Climbers ndi Push-Up, pulogalamu yathunthu yathunthu imatulutsa minyewa yonse yayikulu kuyambira mapewa anu mpaka miyendo yanu mutu- chala chakuphazi. Sikuti mudzangogunda madera anu onse ovuta, koma mudzakulitsa kagayidwe kanu ndikuchepetsa mafuta anu pamene mukuyenda muzochita zilizonse.

Chitani seti imodzi ya 10 mpaka 12 kusuntha kulikonse osapumira pakati.

Kulimbitsa thupi kumachita izi:

1.) Kuthamanga kwa Kettlebell

2.) Kukankhira mmwamba

3.) Single-Arm Dumbbell Snatch

4.) Kunyamuka kwa Turkey

5.) Wopikisana

6.) Scissor Rush

7.) Kukwera Mapiri a Valslide

8.) Dumbbell Yembekezerani Kokani

Yesani zolimbitsa thupi zambiri zopangidwa ndi SHAPE Fitness Director a Jeanine Detz, kapena pangani masewera olimbitsa thupi anu pogwiritsa ntchito Chida chathu Chomanga Cholimbitsa Thupi.

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