Chifukwa Chomwe Ntchito Yoyeserera Yotsatira Ndi Kusuntha Kwanzeru

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Mukalembetsa zolimbitsa thupi ndi wophunzitsa wotchuka Harley Pasternak, wolemba wa Mapaundi 5: Dongosolo Loyambira 5-Tsiku Lodumpha-Yambani Kuchepetsa Kutaya Kwambiri, ukudziwa kuti bulu wako adzakukankha. Chifukwa chake posachedwa Pasternak adatsogolera gulu kuti lithandizire kukhazikitsa nsapato za New Balance za Vazee, sitinadabwe kuwona chidutswa cha zida zomwe sitinayesekopo kale.

The Helix Lateral Trainer ndi ofanana ndi makina a elliptical-kupatulapo mmalo mopita patsogolo ndi kumbuyo, mumapita mbali ndi mbali. Kuyenda kumeneku ndikofunikira pamasewera aliwonse olimbitsa thupi, chifukwa, chabwino, moyo umafunikira kuti musunthe mbali zonse. "Zofooka zambiri zomwe tili nazo zimachokera kusowa koyenda mozungulira, komwe kumatha kukupangitsani kuvulala," akutero a Pasternak. "Mukamachita masewera angapo apa ndege, mumawona kusintha, kuyenda, ndikugwira ntchito."

Koma simukusowa wophunzitsa Helix kuti muchite masewera olimbitsa thupi. Yesani imodzi mwamayendedwe apamwamba a Pasternak opanda zida. (Ndipo onani malangizo ake osema miyendo ya Jessica Simpson, manja a Halle Berry, ndi Megan Fox abs!)

Zosakaniza Zam'mbali

Pitani panja kukathamanga mozungulira bwaloli. Yendani kapena kuthamanga pa gawo limodzi. Pakona, tembenuzirani ndikuchita masanjidwe ammbali ku ngodya ina. Yendani kapena thamangani chipika chotsatira, tembenuzani ngodya, ndiyeno, kwa chipika chomaliza, gwedezani mbali ina (nthawi ino, tsogolerani ndi phazi lina).

Mphesa

Kunyumba kwanu (kapena pakhonde, ngati mumakhala munyumba), mpesa kuchokera mbali imodzi kupita mbali inayo. Ngati mukuyamba kuchokera kumanzere, tulukani ndi phazi lanu lamanja, ndipo phazi lanu lakumanzere tsatirani. Tulukaninso ndi phazi lanu lamanja, kenako phazi lanu lamanja kutsogolo ndi kudutsa. Bwerezani mpaka mufike mbali inayo kenako nkubwerera kwinako. Yambani pang'onopang'ono ndikumanga liwiro pamene mukusintha.

Lateral Lunges

M'malo momangogwira ntchito m'munsi mwanu ndi mapapu akutsogolo, yesani kusakaniza mtundu wam'mbali muzochita zanu, akutero Pasternak. Yambani kusuntha ngati masewera olimbitsa thupi, ndipo mukawongolera, onjezani zolemera (onani vidiyoyi ya dumbbell side lunge). Gwiritsani ntchito ma reps 20 mbali iliyonse.

Gawo Ponseponse

Yambani kumanzere kwa benchi yolemera. Ikani phazi lanu lamanja pa benchi ndikukankhira mmwamba, ndikubweretsa phazi lanu lakumanzere kumbuyo kwanu ndikudutsa kumanja kwa benchi. Gwiritsani ntchito ma reps 20 mbali iliyonse.

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