Ntchito Yoyambira Yoyambira ya Bunny: zovuta za miyezi iwiri kwa oyamba kumene kuchokera ku Suski Lite

Ngati mukungoyamba kumene kulimbitsa thupi ndikusankha pulogalamu yosavuta ya oyamba kumene, yesani makonzedwe okonzekera kuchokera ku kuwala kwa Suski Masewera olimbitsa thupi a Bunny Slope. Kuchita maphunzirowa kwa milungu isanu ndi iwiri kwakanthawi kochepa kwa oyamba kumene, komwe kumaperekedwa kwaulere pa youtube channel ZuzkaLight.

Kufotokozera kwamapulogalamu a Bunny Slope kuchokera ku Suski light

Kuwala kwa Zuzka (m'modzi mwa akatswiri odziwika bwino pazochita kunyumba), makamaka imapereka zolimbitsa thupi mwamphamvu kwambiri. Koma pali Suzanny yothandiza kuti muchepetse zovuta zomwe zingakuthandizeni kuphunzitsa kunyumba ngakhale kwa oyamba kumene. Kuti muphunzire pa Bunny Slope Beginner Workout, simusowa maphunziro. Zovuta zimakhala magulu ochepa osavutazomwe zimathandiza kuti muchepetse thupi ndikuchotsa malo ovuta. Pulogalamuyi ndiyofunikanso kwa anthu onenepa kwambiri komanso anthu omwe amangokhala.

Kutsetsereka kovuta kwa Bunny kukuwonetsa kuwonjezeka kopita patsogolo kovuta. Mumayamba ndi masewera olimbitsa thupi osavuta, koma mukamakula makulidwe amphamvu ndi kupirira kwanu kumakhala kovuta kwambiri. Pakadutsa milungu 9 mudzabwereza zochitikazo kangapo, zomwe zingakuthandizeni kuti muzolowere kuchuluka kwa katunduyo ndikuwunika momwe akuyendera.

Zonsezi, pulogalamuyi idaphatikizidwanso Ntchito 20 zochepa kwa mphindi 15-25. Pulogalamuyi siyimaphatikizira masiku ampumulo, mudzachita tsiku lililonse! Koma osadandaula kuti kuwala kwa Zuzka kumagwiritsa ntchito katundu wodekha, zomwe zingakuthandizeni kupewa kukondera. Kugwiritsa ntchito tsiku ndi tsiku kudzakhala kothandiza kwambiri kuti mukwaniritse zotsatira zabwino kwa miyezi iwiri yamaphunziro. Chifukwa cha zovuta za Bunny Slope, mupanga maziko olimba opitilira bizinesi.

Ubwino wa pulogalamuyi:

• Zokwanira kwa oyamba kumene komanso omwe akhala akupuma pang'ono.
• Nthawi yochepa yolimbitsa thupi (mphindi 15-25)
• Pulogalamuyi ikupita patsogolo movuta (kuyambira makanema osavuta kupita kuzovuta zina).
• Zochita zolimbitsa thupi zimachita zochepa popanda kudumpha.
• Pali kalendala yokonzeka miyezi iwiri.
• Pulogalamuyi ikuphatikiza makanema 20 osiyanasiyana.
• Zovutazi zikuthandizani kukonzekera maphunziro owonjezera.

Kwa makalasi muyenera zina zowonjezera: ma dumbbells 1-2 kg, fitball (kwa makanema ena), olimba band (yamavidiyo apambuyo pake mwezi wachiwiri). Zuzka amalimbikitsa pang'onopang'ono kukulitsa kulemera kwa ma dumbbells mukamapita mkati mwa pulogalamuyi, zikuthandizani kukwaniritsa zambiri kusukulu.

Zuzanna amalola makalasi opanda kutentha, koma kumbukirani, kutentha kotentha asanaphunzitsidwe sikungakhale kopepuka. Mukamaliza kulimbitsa thupi, musaiwale kutambasula ndi kupumula minofu mukatha kuchita masewera olimbitsa thupi.

Kutenthetsa musanachite masewera olimbitsa thupi:

Kutambasula pambuyo pa masewera olimbitsa thupi:

Ngati mungalembetse patsamba lovomerezeka la Suski light, zidzakhala zosavuta kuwayang'anira kupita patsogolo mu maphunziro. Zuzanna amakupatsani kuti muchite magwiridwe awo gawo lililonse: chiwerengero cha kubwereza or nthawi yatha , kutengera mtundu wa masewera olimbitsa thupi. Patsamba lake pali tebulo lapadera lomwe limapanga zofunikira zonse. Izi zidzakuthandizani kuti muwone bwino zotsatira zanu.

• Kuchita masewera olimbitsa thupi munthawi yocheperako: # 1, # 2, # 3, # 7, # 8, # 9, # 10, # 11, # 12, # 13, # 17, # 18, # 19, # 20
• Chitani masewera olimbitsa thupi: # 4, # 5, # 6, # 14, # 15, # 16

Kuwunika pafupipafupi zotsatira zanu kumathandiza kupewa kuchepa pantchito yanu ndikupitabe patsogolo. Kuphatikiza apo, zimakupangitsani kuyesetsa kwambiri, zomwe mwachiwonekere, zimathandizira zina zambiri mofulumira kukwaniritsa zolinga. Koma mutha kungotsatira kanema osaganizira zowonjezera. Onaninso: Woyamba Kuyenda movutikira kuchokera ku kuwala kwa Suski koyamba komanso koyambirira.

Ntchito Yoyambira Yoyambira Bunny: makanema onse

1. Bunny Slope Workout # 1 (Mphindi 22)

Zida: zotumphukira.

• Matako & Miyendo (Ballerina Knee up x 20 reps, Ballerina bondo kumbuyo x 20 kukweza mwendo, Bwezerani kumbuyo mwendo kutsogolo chala chakumaso x 2x)
• Mikono, Pamapewa, ndi Kumbuyo (Malo Olemera a Bunny x 20, x 20 Rowight Row, Bend Over Row x20)
• ABS (Yothandizidwa Kukhazikika Knee Tuck x 20, Wag mchira ku Miyendo Yowonjezera yosinthasintha mbali 20, Bicycle x 20, Table Crunch x 20)

2. Bunny Slope Workout # 2 (Mphindi 25)

Zida: ma dumbbells, mpando.

• Matako & Miyendo (mbali yakumanja x 20 mpaka squat, kupita ku Deadlift kukweza x 20 x 15/15 Stationary Lunge, deadlift, Side lunge x 20 alternating)
• Kumbuyo, mapewa ndi mikono (Kupindika mpaka kumapeto kukweza x 10, x 20 nkhonya zopingasa, Kugwada mzere x 20/20, chosindikizira pachifuwa x 20)
• ABS (x20 lumo, mkati & kutuluka x20 mawondo, Knee imagwira x 20 kuwerengera mwendo uliwonse, kukweza chigongono cha Elbow x20)

3. Bunny Slope Workout # 3 (Mphindi 20)

Zida: ma dumbbells, fitball.

• Kusankha lalikulu x 20
• Kutsogolo & Kumbuyo 10/10 ng'ombe imadzuka
• Bridge x20
• Mawonekedwe x 20/20
• Bicep curls mpira waku x x 20
• DB yolumikizana ikweza mpira waku 10/10
• Kukula kwa Tricep x 15
• Kuyika DB kumakweza x V 10/10
• Superman amanyamula 20 alt.
• Swiss mpira m'chiuno kuwoloka kupitirira x 20
• Pitani mpira x 10
• Kugwada mchiuno kwezani galu wa Mbalame x 20 alt

4. Bunny Slope Workout # 4 (mphindi 17)

Zida: zotumphukira.

• Lolemera mozungulira kuti mwana wa ng'ombe akweze 10/10
• Mlatho umodzi wamwendo wopita ku Windshield wiper 10/10
• Lumo Lopingasa x 20
• Mwendo umodzi wagwada kukankhira mmwamba x10 alt
• Gulugufe x 10

5. Bunny Slope Workout # 5 (Mphindi 19)

Zida: zotumphukira.

• Chidendene chinakweza Sumo Squat x 10/10
• Mbali yaying'ono squat x 12
• Kuchokera kumapeto kwa DB pamwamba kukweza x10
• Konzani x 10
• dzenje lolowera bondo t10 xXNUMX

6. Bunny Slope Workout # 6 (Mphindi 17)

Zida: zotumphukira.

• Squat & kupindika pamwamba atolankhani × 12 alt.
• Kupita kutsogolo / kumbuyo ndi DB kupiringa x 5/5
• Chidendene chokweza chimakweza (x5) kugwada kukankhira mmwamba ma seti 6
• Mwendo wammbali wogwada umakweza x 10/10
• Kwezani paphewa (x5) / Kukweza matako (x5) x 5 seti

7. Bunny Slope Workout # 7 (Mphindi 16)

Zida: zosafunika.

• Bridge x20
• Kusambira x 10 (kukweza pachifuwa, kukweza mwendo umodzi)
• Mkati ndi kunja kwa mlatho x 20
• Chidendene chakumtunda chimakweza 20/20
• Mlatho Umodzi wa Mgwirizano wokhala ndi maondo 20 osasintha
• Wag mchira mwendo umakweza x 20
• Crunch Yapakati x 20/20
• Lembani mpaka kugwada kukankhira mmwamba x 10

8. Bunny Slope Workout # 8 (Mphindi 22)

Zida: zotumphukira.

• Mzere wa squat x 20
• Mbali yakutsogolo bwerera mmbuyo kugwada x 10/10
• Ntchafu yamkati imakweza x 20/20
• Zowonjezera mwendo wa chipolopolo cha clam x 20/20
• Tank tucks x 20

9. Bunny Slope Workout # 9 (Mphindi 24)

Zida: zotumphukira.

• Kutsogolo kwam'mbali bondo x 10/10
• Kukweza kwakufa / kutsogolo kukweza / squat & pezani x 10
• Mwendo Wofulumira Wokwera umakweza x 20 + 10 x malo oyimira (bwerezani pa mwendo wina)
• Dumbbell V-pitani ku Bridge x 20
• Zingwe zolemera zolemera pamwamba pamtanda x 20

10. Bunny Slope Workout # 10 (Mphindi 20)

Zida: ma dumbbells, fitball.

• Deadlift ku squat wokhala ndi mpira pamwamba x 15
• Mizere ya DB x 15
• Kankhirani pamwamba x 15
• Gulugufe Mwendo Amakweza x 15
• Chosindikiza pachifuwa x 15
• Chiuno cholemera chimakweza x 15
• Criss Cross yolemera x 16

11. Bunny Slope Workout # 11 (mphindi 21)

Zida: fitball.

• Mabwalo Ozungulira okhala ndi Swiss ball x 10
• Chala chayima chimakhudza x 10/10
• Zowonjezera Kubwerera x 10
• Kankhirani Ups x 10
• Mpira waku Swiss m'chiuno mozungulira x 10 alt.
• Swiss mpira hamstring kupindika x 10

12.Bunny Slope Workout # 12 (19 mphindi)

Zida: ma dumbbells, fitball.

• V - gawo la squat lopindika / Deadlift x 10
• Kugwada mchiuno kukweza phewa atolankhani x 20
• Kugwada kumbuyo 20/20 (glutes)
• Mizere yofanana pa masewera olimbitsa thupi x 10
• Tulukani Pushani zolimbitsa thupi mpira x 10

13. Bunny Slope Workout # 13 (Mphindi 19)

Zida: ma dumbbells, fitball.

• Kulemera kwa mwendo wa Curtsy lunge kukweza x 10 alt.
• Sumo Squat yolemera yokhotakhota pamwamba pake ikukweza x 10
• Gulugufe mwendo wonyamula kukankhira mmwamba pa masewera olimbitsa thupi x 10
• Kukweza m'chiuno mpaka pachifuwa pa masewera olimbitsa thupi x 10
• Kukweza chala chakumanja x 10

14. Bunny Slope Workout # 14 (Mphindi 18)

Zida: zosafunika.

• Mzere wa squat x 12
• M'chiuno amakweza x 20 + 20 pamwamba
• Mphepete mwendo wothandizira mbali yokweza 10/10
• Kugwada kukweza x 10
• Kutambasulira kwamiyendo kumtunda wapamwamba x10 / 10

15. Bunny Slope Workout # 15 (Mphindi 19)

Zida: zotumphukira.

• Mbali yayitali squat ndi chidendene kwezani x 10 kusinthana
• Zingwe zam'mbali zokhotakhota mzere x 10 kusinthana
• Plank bondo kukankha mmwamba x 10 kusinthana miyendo
• Zosintha ma squats x 10
• Miyala Khalani Pamwamba x 10

16. Bunny Slope Workout # 16 (Mphindi 17)

Zida: gulu lolimbitsa mphira.

• Mbali yotsatira ndi gawo lamphamvu x 12
• Kokani ku Plank x 10 v sitepe
• Kuyika mwendo kumakweza ndi gulu lamagetsi 20/20
• Lumo lopingasa x 20
• Kukweza abductor wa Hip Hip x 20

17. Bunny Slope Workout # 17 (Mphindi 22)

Zida: bandeji yolimba, ma dumbbells.

• Mbali yakufa yakufa x 20 alt.
• Kuwombera ndi mphamvu band x 20/20
• Mwendo umodzi wagwada kukankhira mmwamba x 10/10
• Kukweza Kwa Mumtima Ndi Power Band 20/20

18. Bunny Slope Workout # 18 (Mphindi 19)

Zida: gulu lochita zolimbitsa thupi, ma dumbbells, fitball.

• Nyamulani akufa chidendene kwezani x 15
• Malo Okhazikika 15/15
• Kusankha lalikulu x 15
• Mipira Yothandizidwa ndi Hip Hip x 20 alt. - zatha
• Dummbell V-ukukweza mpaka Hip Raise pa masewera olimbitsa thupi x 20 - crewed up
• Criss Cross zolemera zolemera pa masewera olimbitsa thupi x 20 alt.
• Pitani mpira x 10
• Kneeling Heel ikukwera ndi Power band x 15/15
• Kuwomba ndi Power Band x 20/20 (kukweza bondo)
• Kukula kwamiyendo yayikulu ndi mphamvu yama bandi yolemera x 20

19. Bunny Slope Workout # 19 (Mphindi 14)

Zida: bandeji yolimba, ma dumbbells.

• Kukweza mwendo (x3) mbali ndi squats (x3) ndi magulu amagetsi x ma seti 10
• Bweretsani squat x 15
• Pambuyo / kumbuyo kumbuyo 10/10
• Squat ndikusindikiza x 15
• Kokani / 3 mfundo tucks x 10 alt. miyendo
• Clam kumbali crunch 10/10
• Kukulemera kwa Hip Kukweza x 15 kukhudza chidendene

20. Bunny Slope Workout # 20 (Mphindi 23)

Zida: zotumphukira.

• Curtsy Lunge kupita ku Squat x 20 alt
• Mbali Yapamtunda Yoyendetsedwa Pamtunda x 20 alt
• Balancing Squat kumtunda Press x 20 alt.
• Santana Kneeling Kankhirani x 10
• Lumo Lopanda (x3) Olumikiza Miyendo Kwezani x 20

If ndiwe woyamba, tikulimbikitsidwa kuti tizimvetsera mapulogalamuwa:

• Woyambitsa Wowona: masabata asanu ndi atatu a zolimbitsa thupi kwa oyamba kumene
• YOUv2 kuchokera ku Leandro Carvalho: pulogalamu yabwino kwambiri kwa oyamba kumene!
• Mapulogalamu ochepa a 14 ochokera ku FitnessBlender kwa oyamba kumene

Pulogalamu yokonzekera Oyamba kumene Kuchepetsa thupi