Zochita 10 zazifupi kwa oyamba kumene kuchokera kwa Anna Tsukur mchilankhulo cha Chirasha

Anna Tsukur okondedwa ndi owerenga athu chifukwa cha pulogalamu ya Plank Challenge yomwe mphunzitsi amapereka vidiyo yayifupi ya mphindi 8 kuti alimbikitse minofu ya m'mimba ndi kutulutsa thupi lonse. Lero tikukupatsirani zolimbitsa thupi zazifupi kuchokera kwa Anna Tsukur kwa oyamba kumene muchilankhulo cha Chirasha, chomwe mungayambe kuchita kunyumba.

Anna Tsukur makamaka amapereka zolimbitsa thupi zazifupi kwa mphindi 10-15 ndi kulemera kwa thupi lake (palibe zida). Maphunziro ake adzakuthandizani kuonda, kulimbikitsa minofu, kuchotsa sagging ndi cellulite. Chinsinsi chakuchita bwino kwa maphunziro a Anna ndikuti amakhala ndi mfundo zophunzitsira pakanthawi kochepa komanso amagwiritsa ntchito masewera olimbitsa thupi omwe amagwiritsa ntchito magulu angapo a minofu. Pulogalamu yosankhidwa yosankhidwa ndi yoyenera kwa oyamba kumene komanso apakati.

Onaninso zopereka zathu zina:

  • Zochita 20 zapamwamba zolimbitsa thupi ndi ma dumbbells wolemba Heather Robertson
  • Zochita zapamwamba za 20 zamtima zam'munsi zolimbitsa thupi youtube channel Popsugar

Malamulo onse ophunzitsira:

  • Nthawi zonse yambani masewera olimbitsa thupi ndi kutentha ndi kumaliza kutambasula
  • Onetsetsani kuti mukuchita nawo sneakers!
  • Yesetsani kuphunzitsa thupi lanu lonse mofanana osati malo ovuta
  • Mutha kuchita kanema imodzi, ndipo mutha kuphatikiza masewera angapo kukhala pulogalamu imodzi
  • Ngati mukumva mutatha kalasi kuti katunduyo sikokwanira, mutha kubwereza vidiyoyi pang'onopang'ono kapena kuchita maphunziro ena

Kutenthetsa ndi kugunda kuchokera kwa Anna Tsukur:

  • Kutenthetsa musanayambe kuchita masewera olimbitsa thupi: https://youtu.be/pRpqSbxq4xo
  • Kuthamanga mukamaliza masewera olimbitsa thupi: https://youtu.be/rwllzCqo27M

Ngati mwangoyamba kumene kuphunzitsa, tikulimbikitsidwa kuti muwone makanema awiriwa kuchokera kwa Anna Tsukur: momwe mungasinthire komanso momwe mungapangire mapapo. Ngati njira yolakwika ya masewera olimbitsa thupi yomwe ingavulaze kwambiri mawondo, bondo, kukoka ligament kapena tendon.

  • Momwe mungasinthire: https://youtu.be/RB5k42sHKwI
  • Momwe mungapangire mapapo: https://youtu.be/iymHQPTS9UA

Zochita 10 zochokera kwa Anna Tsukur kwa oyamba kumene

1. Kulimbitsa thupi kogwira mtima kwa oyamba kumene (Mphindi 21)

Ndi masewera olimbitsa thupi omwe amaphatikizapo magulu angapo a minofu, Kuchita masewera olimbitsa thupi kudzakuthandizani kufulumizitsa kagayidwe kachakudya ndikutulutsa thupi lonse. Mu pulogalamuyi mupeza zolimbitsa thupi 7 zomwe zimachitika mozungulira masekondi 50 ntchito / masekondi 10 kupuma. Zochitazo zimabwerezedwa 3 mozungulira. Zochita: podpiski m'malo, kuzungulira ndi kuzungulira kwa thupi, kulanda miyendo kumbuyo mu theka la squat, squat ndi kuzungulira, thabwa lozungulira, kupotoza mbali zitatu, lumo pa press.

Anna Tsukur ndi kulimbitsa thupi kothandiza kwa oyamba kumene!

2. Kuchita masewera olimbitsa thupi kwa matako kwa oyamba kumene (8 mphindi)

Zochita zazifupizi zidzakuthandizani kumangitsa ntchafu ndi matako ndikuchotsa madera ovuta m'munsi mwa thupi. Pulogalamuyi imakhala ndi machitidwe 4 omwe amachitidwa molingana ndi dongosolo la masekondi 30 a ntchito / masekondi 10 opumula ndikubwerezabwereza katatu. Zochita zolimbitsa thupi: squat yakuya pa 1-2-3, lungeni m'malo, squat + bwererani.

3. Kulimbitsa thupi kwa AB kwa oyamba kumene (Mphindi 10)

Kulimbitsa thupi kumeneku kumaphatikizapo zolimbitsa thupi zosavuta, koma zothandiza kwambiri za minofu ya m'mimba. Crunches sizithandiza kuonda, koma zimathandiza kumangitsa mimba, kulimbikitsa pakati minofu ndi kumbuyo, kuchotsa flabby mimba. Phunziroli limachitidwa pansi ndipo limaphatikizapo zolimbitsa thupi 5 zobwereza pang'onopang'ono 20. Mwachidziwitso, bwerezani zolimbitsa thupizo mu 2 mayendedwe. Zochita zolimbitsa thupi: kupotoza, kukweza nyumba + kukhudza pansi, tembenuzirani chikopacho kuti chikhale chokhazikika, kuchitapo kanthu kwa mwendo ndi dzanja, kusinthana ndi kukweza mwendo.

4. Maphunziro osasunthika a miyendo ndi ma glutes (11 mphindi)

Muzochita izi simudzafunika kudumpha, squat kapena kugwedezeka miyendo, zolimbitsa thupi zonse zimachitika mokhazikika. Pulogalamu yabwino yosinthira miyendo yanu ndi matako: yosavuta, koma yothandiza kwambiri. Kukudikirirani 14 zolimbitsa thupi kwa masekondi 45 popanda kupuma: inu amaundana mu malo enaake ndi kukangana mu minofu ya m`munsi thupi. Zochita zolimbitsa thupi (zonse zokhazikika!): squat, plie-squat, squat m'mbali, squat wide, lunge, lunge pa mawondo, kukweza miyendo yowongoka, kudalira zigongono, gluteal mlatho, mlatho wokhala ndi mwendo wokwezeka.

5. Maphunziro oyambira pazingwe (8 mphindi)

Plank ndi imodzi mwazochita zolimbitsa thupi zolimbitsa minofu ya m'mimba, msana ndi manja. Ngati mukuvutikirabe kupanga zovuta za Plank kuchokera kwa Anna Tsukur, yambani kuyeseza vidiyoyi ndi ya oyamba kumene. Mu pulogalamuyi mudzapeza zingwe 4 zomwe zimayenda pansi pa chiwembu cha masekondi 30 a ntchito / masekondi 10 kupuma. Zochitazo zimabwerezedwa 3 mozungulira. Zochita: thabwa pazigongono, thabwa m'manja, thabwa pazigono ndi abstraction miyendo, thabwa m'manja kutsogolera manja.

6. Masewero olimbitsa thupi a matako: ndi abwino kwa mawondo (Mphindi 15)

Kulimbitsa thupi kumeneku kudzakuthandizani kumangitsa matako ndikupangitsa matako anu kukhala otanuka osapanikizika pa mawondo. Zolimbitsa thupi zonse zimachitika atayima pa anayi onse, mapapo ndi squats sadzatero. Mukathamanga mukhoza kuika pansi pa mawondo thaulo, ngati muli ndi Mat woonda. Mu pulogalamuyi mupeza zolimbitsa thupi 4 pa mwendo uliwonse, zobwerezedwa mumiyendo iwiri. Ntchito iliyonse imachitika kwa mphindi imodzi. Zochita zonse zimayimira kukwera ndi kutembenuka kwa mapazi kuyimirira pa zinayi zonse.

7. Kulimbitsa thupi kwa ntchafu zamkati: ndizotetezeka ku mawondo (Mphindi 12)

Kulimbitsa thupi kumeneku kudzakuthandizani kumangitsa ntchafu zamkati zomwe ndizovuta kwa amayi ambiri. Phunziroli liri pansi, kotero ndiloyenera ngakhale kwa iwo omwe ali ndi vuto la mawondo kapena mitsempha ya varicose. Maphunzirowa anachitikira pa dera 30 masekondi ntchito / 5 masekondi kupuma, kuchita masewera olimbitsa thupi 4 mozungulira (awiri mbali iliyonse). Zochita: kukweza miyendo atagona chagada, lumo, ntchito ya miyendo m`malo molunjika pa manja, kubweretsa miyendo atagona mbali yawo, akasupe atagona mbali yawo.

8. Kwambiri TABATA-cardio kwa oyamba kumene (8 mphindi)

Awa ndi maphunziro achidule a TABATA ndi abwino kwa oyamba kumene kapena omwe akufuna kuwonjezera ntchito yawo yayikulu yosavuta ya cardio. Maphunziro amachitidwa molingana ndi dongosolo la masekondi 20 ntchito / masekondi 10 opuma. Zolimbitsa thupi (1 lap): kupendekeka kwa mwendo, kuthamanga ndi kukweza mawondo ake, squatting + kulanda miyendo kumbuyo, kuthamanga ndi kukweza mawondo, kukwera kumbali, kuthamanga ndi kukweza mawondo ake, pang'onopang'ono burpee, kuthamanga. ndi kukweza maondo ake. Zochita (zozungulira 2): kupendekera ku mwendo, kukoka bondo ku chifuwa mu thabwa, squat + kulanda miyendo kumbuyo, mawondo mpaka pachifuwa pa thabwa, squat cham'mbali, mawondo mpaka pachifuwa, mawondo oyenda pang'onopang'ono mpaka pachifuwa. .

9. Kulimbitsa thupi kwa oyamba kumene kuwonda (8 mphindi)

Izi ndi zazikulu zolimbitsa thupi kuwonda oyenera osati oyamba komanso odziwa kuchita. Pulogalamu yonseyi imachokera ku ntchito imodzi yosavuta - kuyenda ku bar (Anna amawatcha "ulesi" burpee). Pali zolimbitsa thupi 5, zolimbitsa thupi zilizonse zimachitika 10 reps. Zolimbitsa thupi zonse zimakhala ndi kubwereza 50. Zochita zolimbitsa thupi: thabwa loyenda + thabwa la mawondo, thabwa loyenda + phewa la mawondo, kupita ku bar + squat, kuyenda pa bar + kutembenukira ku thabwa lakumbali, thabwa loyenda + kuzama kwakuya.

Burpee: mawonekedwe ndi phindu pakuchepetsa thupi

10.kulimbitsa thupi kwa Cardio osadumpha komanso osathamanga (mphindi 30)

Zochita izi ndizabwino osati kwa oyamba kumene komanso omwe samadumpha ndikuthamanga. Phunziroli ndi liwiro la girlgogames, kotero mutha kuonda ndikuchotsa mafuta ochulukirapo. Komanso, pulogalamuyi ndi yoyenera kwa iwo omwe akufuna kulimbitsa minofu ya ntchafu ndi matako. Maphunzirowa unachitika chifukwa cha chiwembu piramidi: kuzungulira koyamba mumachita masewera aliwonse 10 kubwereza, gawo lachiwiri la masewera aliwonse 20 reps, ndiye 30 reps, 20 reps ndi 10 reps. Zochita: squat, kutembenuzira bondo pachifuwa, pindani kutsogolo, bondo lakumbuyo kutsogolo, squat mozungulira mozungulira, kupindika mozama kumbuyo pakugwedezeka kwamtsogolo.

Zochita izi Anna Tsukur zoyenera oyamba kumene. Koma ngati muli ndi zolimbitsa thupi zofooka kwambiri kapena pali zotsutsana kwambiri ndi thanzi, muyang'ane bwino zomwe tasankha pakulimbitsa thupi:

Kwa oyamba kumene, masewera olimbitsa thupi ochepa

Siyani Mumakonda