Zolimbitsa thupi Zomwe Zimawotcha Ma calorie 10 (kapena Kupitilirapo!) Pa Mphindi

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1. Jump chingwe chingwe

Gwirani chingwe cholumpha ndikugwira ntchito! Gwiritsani ntchito chida chonyamulika komanso champhamvu kwambiri ichi kuti muyatse zopatsa mphamvu ndikukulitsa luso komanso kulumikizana - nthawi zonse mukamakweza miyendo yanu, matako, mapewa, ndi manja anu.

Mafotokozedwe Olimbitsa Thupi

Kudumpha kwa Crossover: Lumpha chingwe monga mwachizolowezi ndiyeno muwoloke manja anu patsogolo panu pamene chingwe chili mlengalenga. Izi zisintha ntchito yotembenuza zingwe kuchokera kuma biceps anu kupita m'mapewa ndi m'manja.

Makwerero kubowola: Pindani chingwe cholumpha ndikupanga mzere wopingasa pansi. Yambani kumbuyo kwa kumanzere kwa mzere ndipo mwamsanga mutengere (kapena kudumpha) pa chingwe, ndiyeno kumbuyo kwake kachiwiri, kusunthira pansi chingwe muzojambula za zigzag. Mukafika kumapeto, bwererani njira inayo.

Boxer kudumpha: Sungani kulemera kwanu ndikudumphira phazi limodzi patsogolo panu nthawi.

Forward ndi kumbuyo: Mukamazungulira chingwe, kudumpha mobwerera ndi kupitirira mzere wongoyerekeza. Vuto lowonjezera limapangitsa kugunda kwa mtima wanu ndikukukakamizani kuti mudumphe pamwamba pang'ono.

Lumpha chingwe mapapu: Kodi kudumpha mapapu monga mwa nthawi zonse koma onjezerani chingwecho mukakhala mlengalenga. Kuopa kumenya chingwe kumapangitsa kuti mulumphe kwambiri ndikuletsa kupumula pakatsika.

2. Kettlebell Quickie

Kulimbitsa thupi kwa Kettlebell kumatha kukupatsirani thupi lokwanira, kulimbitsa thupi, kulimbitsa thupi komanso kulimbitsa thupi-popanda nthawi yayikulu. Ndipotu, kafukufuku waposachedwapa wochokera ku American Council on Exercise (ACE) anapeza kuti maphunziro a kettlebell amatha kuyatsa mpaka ma calories 20 pamphindi!

Dinani apa kuti mupeze PDF yosindikizidwa ya dongosolo lolimbitsa thupi ili.

Mafotokozedwe Olimbitsa Thupi

Kettlebell amasintha: Imani ndi mapazi otalikirapo kuposa mapewa ndikuyika kettlebell pakati pawo pansi. Squat ndikugwira kettlebell ndi dzanja lamanja, thupi loyang'ana kanjedza. Imirirani, ndikukankhira m'chiuno kutsogolo ndikuchita masewera olimbitsa thupi, pamene mukugwedeza kettlebell mpaka kutalika kwa chifuwa, mkono wowongoka. Nthawi yomweyo squat kachiwiri, kutsitsa kettlebell pakati pa miyendo, ndikubwereza.

Mapapu a mfuti: Yambani ndi mapazi limodzi, mutanyamula kettle mu dzanja lanu lamanzere. Bwererani kumbuyo ndi mwendo wanu wakumanzere, kutsikira kumtunda, ndikupanga biceps curl (belu pansi pansi). Nthawi yomweyo bwererani kumalo oyambira, ndikubwereza.

Pazowzungulira Imani ndi mapazi pamodzi, mutagwira kettlebell ndi dzanja lamanja mu "rack" malo (belu liyenera kukhala kumbuyo kwa dzanja lanu ndi chogwirira chikuyenda mozungulira pachikhatho chanu). Pitani kumanzere ndikutsika mu squat mukamayimba belu mpaka kudenga ndikufikira dzanja lamanzere pakati pa mapazi. Yesetsani kupanga mzere wowongoka pakati pa manja onse awiri ndi manja anu, kenako pang'onopang'ono mubwerere kumalo oyambira.

Ma burpees okwera kwambiri: Gwirani kettlebell kudzanja lamanja ndikuyimirira ndi mapazi okulirapo pang'ono kuposa m'lifupi mwake. Kuti mupange kukoka kwakukulu, lowetsani mu squat, mukugwedeza belu kupyola miyendo, ndipo pamene mukuyimirira, bwezerani belu mmbuyo, ndikugwedeza chigongono kuti chikuloze kumbali. Nthawi yomweyo tsitsani mu squat ndikuchita burpee pamwamba pa belu. Bwererani kuti muyambe ndikubwereza.

Kettlebell mwendo akukweza: Kokani kettlebell phazi lamanja, bendani bondo, ndikukweza mwendo wakumanja molunjika patsogolo panu kenako nkukwera mbali. Yendani pang'onopang'ono komanso mowongolera.

3. Super Sprints

Yatsani mabasi anu m'mphindi 10 zokha ndi njira yothamangayi yomwe mutha kuchita popanda chopondapo, m'nyumba kapena kunja!

Kufotokozera Zolimbitsa Thupi

Okhadzula: Kick zidendene kupita ku glutes, kuponyera mikono mmbuyo ndi mtsogolo mwachangu momwe zingathere.

Kuthamanga kwa matayala: Imani ndi mapazi otalikirapo kuposa m'lifupi mwa chiuno (monga kuti mwaima pakati pa matayala awiri). Pump mikono ndi kuyendetsa mawondo mmwamba ndi mbali, kusunga mapazi kutambasula, mwachangu momwe zingathere.

Mawondo apamwamba: Yendetsani mawondo anu mozungulira pachifuwa momwe mungathere, ndikuyendetsa mikono yanu ndi miyendo yanu, mwachangu momwe mungathere.

4. 10-Minute HIIT

Maphunziro olimbikira kwambiri amatanthauza masiku olimbitsa thupi osakwanira. Yesani mphindi 10 za calorie sizzler nthawi iliyonse, kulikonse (ndizabwino kuzipinda zama hotelo!) Muyenera kuwombera cardio mwachangu.

Dinani apa kuti mupeze PDF yosindikizidwa ya dongosolo lolimbitsa thupi ili.

Kufotokozera Zolimbitsa Thupi

Magulu a Ski: Imani ndi mapazi limodzi, khalani pansi, ndikugwedezani mikono kumbuyo kwanu. Lumphani mmwamba ndi kumanja, ndikugwedeza manja patsogolo panu, ndikugwera pamalo anu oyambira. Pitirizani kudumpha mbali mofulumira momwe mungathere.

Squat amalumphira mkati ndi kunja: Imani ndi mapazi pamodzi. Lowani mu squat ndikukweza mikono kumbuyo kwanu, kenako ndikudumphadumpha mmwamba, ndikutambasula manja anu pamwamba. Khalani pamalo osanjikizana ndi mapazi m'lifupi mchiuno, ndikutambasula manja anu kuti mulumphire pomwepo. Bwerezani mwachangu momwe mungathere, kulumpha ndikutuluka ndi mapazi anu nthawi iliyonse.

Scissor Skier: Imani wamtali ndi mapazi pamodzi, manja ndi mbali. Pitani mmwamba ndikubweretsa phazi lamanzere kutsogolo ndi phazi lamanja mmbuyo mukamakweza dzanja lamanja ndi lamanzere kumbuyo (mitengo ikhathamira mkati). Ikafika pansi pang'onopang'ono ndipo nthawi yomweyo kulumphanso, kusinthana mapazi ndi manja ndi lumo mwachangu momwe mungathere.

Zovala zam'mbali: Yambani molunjika dzanja lamanja ndi mapazi pamodzi. Lumphani mapazi onse awiri mkati, mukugwedeza mawondo kulowera kunja kwa chigongono chakumanzere. Bwererani kumapazi athunthu, kenako ndikubwereza mbali inayo. Ndiwoyimira m'modzi. Bwerezani mwachangu momwe mungathere, kusinthana mbali nthawi iliyonse.

Kudumpha mbali ndi mbali kudumpha: Imani ndi mapazi m'lifupi m'lifupi, mutakhazikika pansi, ndikufikira dzanja lamanja pansi, kunja kwa phazi lamanja. Kokani miyendo yonse ndikudumpha mmwamba ndi kumanzere, ndikufika mu squat, ndikufikira dzanja lamanzere kunja kwa phazi lamanzere. Bwerezani mofulumira momwe mungathere, kusuntha kuchokera mbali ndi mbali.

Zowonjezera: Lowani mu squat ndikubweretsa mikono patsogolo panu. Lumphani mapazi pamodzi, mukugwirabe malo osquat, pamene mukugwedeza manja kumbuyo ndi mbali, kusunga zigongono. "Jack" mapazi kunja ndikulowa mwachangu momwe mungathere osatuluka mu squat yanu.

Bulu amakwera: Imani ndi mapazi m'lifupi mchiuno, mikono ndi mbali. Kokani m'chiuno mmbuyo ndikugwada pansi kuti muchepetse mu squat ndikukonzekera kukankha bulu, kuyika manja pamapewa, ndikulunjika manja. Kulemera mikono ndi kudumpha ndi miyendo, kukankha zidendene pafupi ndi mbuyo. Malo ndi mapazi m'lifupi m'chiuno ndi kulumpha molunjika, kukankhira manja kumbuyo kwa thupi pamene mukudumpha. Land ndipo nthawi yomweyo kubwereza.

5. CrossFit-Inspired Cardio

Ngakhale simungathe kupita ku "bokosi" pafupi ndi inu, Cardio iyi yolimbikitsidwa ndi CrossFit ingalimbane ndi thupi lanu lonse ndikukhala ndi thukuta thukuta. Ndi zophweka, simusowa ngakhale tchati kutsatira.

Momwe imagwirira ntchito: Chitani ma seti awiri ozungulira omwe ali pansipa, ndikuchita ma reps ambiri momwe mungathere (AMRAP) mu mphindi imodzi pamasewera aliwonse.

Zochita

1. Squats: Imani wamtali ndi mapazi phewa-mulifupi, mikono yolunjika kutsogolo kwa thupi lanu paphewa. Thupi lakumunsi mpaka pansi momwe mungathere pokankhira m'chiuno mmbuyo ndikugwada. Imani pang'ono, kenako pang'onopang'ono kukankhira kumbuyo pamalo oyambira. Bwerezani mpaka 1 miniti yatha, kusunga kulemera kwa zidendene, osati zala zala, pakuyenda konse.

2. Kukwawa kwa chimbalangondo: Gwadani pansi pazinayi zonse, kenako kwezani mawondo. Kupindika mawondo, kusuntha phazi lamanzere ndi dzanja patsogolo, kenako nkupita patsogolo ndi phazi lamanja ndi dzanja kuti mumalize gawo limodzi.

3. Kutulutsa: Ikani manja okulirapo pang'ono kuposa motsatira mapewa pansi, mapazi m'chiuno m'lifupi. Chepetsani pang'onopang'ono thupi lanu mpaka chifuwa chanu chatsala pang'ono kukhudza pansi. Imani pang'onopang'ono pansi, ndikukankhiranso pamalo oyambira mwachangu momwe mungathere.

4. Kukhala pansi: Gonani pansi ndi mawondo opindika ndi mapazi mosalala. Ikani zala kuseri kwa makutu. Kwezani torso pamalo okhala. Kusunthaku kuyenera kukhala kwamadzimadzi, osati kosalala. Pepani pang'ono torso kubwerera poyambira, ndikusunga zigongono mogwirizana ndi thupi nthawi yonseyo.

5. Zolemba: Imani ndi mapazi motalikirana m'lifupi m'lifupi, kenaka tambanirani ndikuyika manja pansi kutsogolo kwa mapazi. Dumphirani mapazi kumbuyo, kenako kutsogolo kachiwiri. Pitani mmwamba, mutenge mpweya ndikukweza manja pamwamba. Landing mofewa ndipo nthawi yomweyo kubwereza ndi kutsitsa mu squat. Pitirizani kwa mphindi imodzi. (Onjezerani pushup mukakhala pa pulani pazovuta zina.)

Ma calories owotchedwa: 115, kutengera mayi wolemera mapaundi 140, ndipo imatha kusiyanasiyana kutengera kulimba, kulemera, komanso kapangidwe ka thupi.

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