Kulimbitsa Thupi kwa Mphindi Imodzi kwa Jillian Michaels kwa Amayi Otanganidwa

Zamkati

• Lumpha Jack Squat
• Osewera pamasewera
• Masewera a squat
• Fufuzani Kupeza
• Everest Climber
• Ma Burpees Otsatira
• Onaninso za

Wodziwika bwino pa TV komanso mphunzitsi wazolimbitsa thupi a Jillian Michaels ndi mayi, zomwe zikutanthauza kuti amamvetsetsa kuti zingakhale zovuta kuchita masewera olimbitsa thupi. Wophunzitsayo amagawana zolimbitsa thupi mwachidule, mwamphamvu kwambiri ndi abwenzi athu ku Parents.com, ndipo ndizabwino kuwotcha zopatsa mphamvu, kuwonjezera kagayidwe kake, ndikufulumizitsa thanzi lanu mukakhala kuti simufulumira pa nthawi.

"Tonse tikudziwa kuti amayi alibe nthawi yowononga," akutero Michaels. "Tiyenera kugwiritsa ntchito nthawi yathu moyenera momwe tingathere, ndichifukwa chake maphunziro omwe ali ndi njira zama metabolic amapeza zotsatira zabwino pakafupika nthawi."

Kuchita masewera olimbitsa thupi kwa Michaels, kuchokera ku pulogalamu ya Jillian Michaels, amagwiritsa ntchito njira zophatikizira za HIIT komanso zolimbitsa thupi zingapo, zomwe "zimapanga mphamvu yayikulu, kukhazikika, kutha msanga, liwiro, mphamvu, ndi mphamvu-zomwe mayi aliyense amafunikira," akutero.

Tsatirani kanemayo ndikuyeserera nokha!

Lumpha Jack Squat

Kudumpha jack squat ndikwabwino pakuwongolera mtima, kulimba kwa thupi (glutes ndi quads), komanso kuwotcha ma calorie.

A. Imani ndi mapazi anu palimodzi kenako nkulumphira kunja mokulirapo kuposa mtunda wakunja.

B. Khalani pansi ndi msana wowongoka ndikukhudza pansi ndi nsonga zala zanu.

C. Bwererani ndikubweretsa mapazi anu palimodzi mukuwomba m'manja.

Chitani mobwerezabwereza momwe mungathere (AMRAP) kwa masekondi 10.

Osewera pamasewera

Masewera a skaters ndi abwino kwa mtima wamtima, kukhazikika kwapakati, mphamvu zochepa za thupi (glutes ndi quads), ndi kutentha kwa kalori.

A. Dumphirani kumanja, ikani molimba phazi lanu lamanja ndikumanzere kukhudza pansi kuseri kwa dzanja lanu lamanja.

B. Yerekezerani malo osanja ndi manja anu akusunthira kumanzere kudutsa thupi lanu.

C. Bwerezani kumanzere (ndi manja anu akusunthira kumanja).

D. Pitirizani kubwereza kuchokera mbali ndi mbali.

Chitani AMRAP kwa masekondi 10.

Masewera a squat

Ma squat Jacks ndi abwino kwambiri pakuwongolera mtima, kulimba kwa thupi (quads ndi ng'ombe), komanso kuwotcha ma calorie.

A. Imani ndi mapazi anu pamodzi.

B. Khalani pansi pampando, mmbuyo molunjika, mchiuno mmbuyo.

C. Khalani otsika, tulukani mapazi anu kupita kumalo osanja.

D. Bwererani ku mpando wa mpando.

Chitani AMRAP kwa masekondi 10.

Fufuzani Kupeza

Ma Surfer kupeza-ups ndikusunthira kwakukulu kwa mawonekedwe amtima, mtima, chifuwa, phewa, ma triceps, ndi ma quads. Ndipo amawotcha ma calories ambiri.

A. Kuyambira pakuyimirira, gundani pansi moyenera ngati pamalo ochepera kukankha.

B. Bwereraninso pamalo ogawikana ndi mawondo opindika ngati kuti mukudumpha pa bolodi lapamadzi.

C. Kenako tsitsani pansi ndikubwereza kusuntha konse mbali inayo.

Chitani AMRAP kwa masekondi 10.

Everest Climber

Okwera phiri la Everest ndiabwino pakuwongolera mtima, pachimake, pachifuwa, phewa, triceps, ndi quads. Amawotchanso ma calories ambiri.

A. Yambani mu thabwa.

B. Dumpha phazi lako lamanja kunja kwa dzanja lako lamanja.

C. Bwererani ku thabwa.

D. Lumphani sinthani phazi lanu lakumanzere kupita kunja kwa dzanja lanu lamanzere.

E. Bwererani ku thabwa.

F. Pitilizani mbali inayo.

Chitani AMRAP kwa masekondi 10.

Ma Burpees Otsatira

Ma burpees am'mbali ndiabwino pamtima, mtima, chifuwa, phewa, ma triceps, ndi ma quads. Amathandizanso kuwotcha mafuta.

A. Bweretsani manja anu pansi.

B. Lumphani mapazi onse kumbali.

C. Bwererani pamalo oyambira.

D. Lumpha wamtali.

E. Bwerezani mbali inayo.

Chitani AMRAP kwa masekondi 10.

Musaiwale kudzisamalira musanafike komanso mukamaliza masewera olimbitsa thupi!

"Nthawi zonse ndimalimbikitsa kutentha kwamphindi zitatu kapena zisanu zamtima - mutha kuthamanga mozungulira, kudumpha chingwe, kuthamanga ndi kutsika masitepe anu, ndi zina zambiri," akutero Michaels. "Kutambasula mosasunthika kuli bwino kuti muzizizira, koma kupunduka kwa thovu ndikoyenera. Onetsetsani kuti mutambasule kapena kupukuta quads, glutes, hamstrings, psoas, mapewa, triceps, chifuwa, ndi kumbuyo."

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