Bella Adams
Mukufuna kutsazikana ndi golidi wa m'chiuno mwanu? Ndi masewera 6 olimbitsa thupi awa palibe vuto. Popanda zolemera, mutulutsa thukuta ndi masewera 6 awa.
Simuyenera kunyamula zolemera kapena kuyenda mtunda wautali kuti muwotche mafuta.
Kulimbitsa thupi ndi kulemera kwa thupi lanu ndikothandizanso, kumalimbitsa thupi, kumapangitsa kagayidwe ka mafuta, komanso kumathandiza kumanga minofu.
Zochita zisanu ndi chimodzi zolimbitsa thupi zolimbitsa thupi ndi zabwino kwambiri pakuchepetsa thupi ndipo tsopano ndi zapamwamba zenizeni pophunzitsa ndi kulemera kwa thupi lanu.
Kuchepetsa thupi ndikuwonjezera kuwotcha mafuta ndi masewera olimbitsa thupi 6
- Sumo Squats kwa ntchafu ndi matako
Ma Sumo Squats amamveketsa ntchafu zamkati ndikujambula ma glutes.
Umu ndi momwe mungachitire izi: Imani ndi miyendo yanu yotambasula - yotambasula pang'ono kuposa m'lifupi mwa mapewa - ndipo tembenuzani nsonga za mapazi anu kunja pang'ono. Kwezani manja anu mu nkhonya kutsogolo kwa chifuwa chanu ndi kulowa mu squat malo.
Bwerezani zolimbitsa thupi 15 mpaka 20 ndikuwonjezera liwiro - motere muthandizira kuti metabolism yanu ipite patsogolo ndikuwotcha zopatsa mphamvu zambiri.
- Push-Ups / Push-Ups for the Upper Thupi
Amalimbitsa msana, triceps, ndi mapewa nthawi imodzi: kukankha, komwe kumadziwikanso kuti push-ups.
Onetsetsani kuti malo anu oyambira ndi oyera: ikani manja ndi mapazi anu pamphasa, ndipo mapewa anu ndi chiuno ziyenera kupanga mzere wowongoka. Kokani pamimba mwanu ndikutembenuzira zigono zanu kunja pang'ono.
Ndiye kuchita kukankha-mmwamba ndi kukankhira nokha m'mwamba. Yambani ndi kubwereza 10 mpaka 15. Simungathe kutero? Kenako yesani kankha-mmwamba kasanu kaye ndikuwonjezera pang'onopang'ono.
- The HIIT Classic: Mountain Climbers
Amapangitsa mtima wanu kugunda mofulumira ndikuwotcha ma calories ambiri. Mountain Climbers ndi gawo loyenera la masewera olimbitsa thupi a HIIT.
Dzithandizeni ndi manja ndi mapazi pansi, mofanana ndi malo okankhira mmwamba. Kenako, sinthani miyendo yanu pachifuwa chanu, ndikuwonjezera liwiro mukangobwereza pang'ono.
Yesani kugwira kwa masekondi 30 mpaka 45.
- Kudumpha Squats kwa thupi lonse
Zochita zolimbitsa thupi zonse zomwe zimanyamula nkhonya: Pitani kumalo otambasula mapewa, kenaka sinthani mu squat yakuya ndikudumphira mumlengalenga. Mukatera, muyenera kubwerera m'malo a squat.
Bwerezaninso Ma Jump Squats osachepera 10 mpaka 15 kuti mudzitsutse nokha.
- Ma Dips a M'mbali mwa M'chiuno mwanu
Ma Dips a M'mbali apangitsa chiuno chako kukhala chofanana: Gona chammbali pa mphasa, ikani chigongono chimodzi, ndipo pang'onopang'ono bweretsani chiuno chanu m'mwamba.
Kwezani chiuno mpaka thupi lanu lipange mzere kuchokera kumutu mpaka kumapazi. Pamene mukuchita izi, dzikhazikitseni pansi ndi dzanja lanu lakumunsi ndikusunga phewa lanu.
Chitani kubwereza khumi, ndiye ndi mbali ina.
- Triceps Dips kwa mikono yanu
Zolimbitsa thupi zapamwamba za manja opangidwa bwino. Umu ndi momwe zimagwirira ntchito: Ikani manja anu patebulo, mpando, kapena bokosi lolimba.
Yang'anani kumtunda kwanu molunjika, kuyang'ana patsogolo. Bweretsani zigongono zanu pafupi ndi thupi lanu pamene mukusuntha thupi lanu pansi pang'onopang'ono.
Phatikizani masewera olimbitsa thupi awa kukhala masewera olimbitsa thupi anu
Ngati mumachita masewera olimbitsa thupi pafupipafupi, palibe chomwe chingakulepheretseni kuchepetsa thupi. Ophunzitsa athu Anna-Lena ndi Nicole amalimbikitsa kuchita maulendo 2 mpaka 5 a masewerawa.
Ndibwino kuti muwonjezere pang'onopang'ono, yambani ndi maulendo awiri ndikuyesa kukwera mpaka 5 panthawi ina.
