Zochita zolimbitsa thupi: momwe mungapindulire ndi kuvulaza. Zosankha za 45 zama straps + mapulani a maphunziro!

Plank ndimachita zolimbitsa thupi pansi, kuyang'ana manja kapena mikono. Plank imawerengedwa kuti ndi njira yothandiza kwambiri yochotsera mafuta am'mimba ndikukhwimitsa thupi. Kaya zili choncho kwenikweni? Tiyeni tiwone, ntchito yake ndi chiyani, maubwino ake ndi zovulaza za lambawo, momwe angachitire kangati, kangati kapamwamba kolemetsa? Komanso kukupatsani chisankho chapadera: Zochita zolimbitsa thupi za 45 ndi zomangira pazithunzizo!

Masewera olimbitsa thupi: Zambiri

Placket akhala akuchita masewera olimbitsa thupi osati masewera olimbitsa thupi okha, komanso maphunziro apadera a thupi lonse. Zochita zingapozi zimakupatsani mwayi wogwiritsa ntchito ambiri magulu a minofu, ndipo safuna zida zowonjezera kapena luso lapadera kapena chokumana nacho chachikulu. Bhala limatha kuchita onse oyamba kumene komanso ophunzira apamwamba. Chifukwa chazotheka, magwiridwe antchito komanso njira zolumikizira anthu padziko lonse lapansi zidatchuka.

Dothi limagwira minofu yakumtunda ndi kumtunda, kuti mulimbitse thupi lanu, kulipangitsa kukhala lolimba komanso lolimba. Zochita izi ndizothandiza makamaka pakukula kwa minofu yam'mimba (m'mimba, kumbuyo, matako). Corset yamphamvu yamphamvu imathandizira msana wanu ndi msana wanu, choncho amathandiza kuchepetsa chiopsezo cha kuvulala kwa minofu ndi mafupa.

Momwe mungapangire bala?

Imani pamalo oyimilira pansi - malo osunthira-UPS. Pindani zigongono zanu madigiri 90 ndikusuntha kulemera kwanu m'manja mwanu. Thupi lanu lonse liyenera kupanga mzere wowongoka, kukoka m'mimba, kulimbitsa minofu.

Zomwe muyenera kusamala kwambiri:

  • Mutu ndi khosi: ayenera kukhala omasuka komanso omasuka. Yang'anani pansi, osakweza mutu mmwamba.
  • manja: gwirani patsogolo panu kapena muwoloke. Ikani zigongono pansi pamalumikizidwe amapewa, kuti musapangitse katundu wosafunikira pamapewa. Gwetsani mapewa anu, musawakweze m'makutu.
  • Tuluka: sichingafanane kapena kupindika. Ingoganizirani m'munsi mwanu mutapanikizika mwamphamvu kukhoma.
  • mapazi: ziyenera kukhala zowongoka komanso zovuta. Kupanda kutero, katundu wamkulu amapita m'chiuno osati minofu yam'mimba.
  • Maphwando: kutambasulidwa ndikukhala pamlingo wofanana ndi kumbuyo. Osaletsa m'chiuno ndipo musakweze matako.
  • Mimba: kukokedwa, ndiyeno (kujambulidwa kale) yesetsani kukwera ku nthiti. Pitirizani kunyoza nthawi yonse yochita masewera olimbitsa thupi, osapumira.
  • mapazi: atha kulumikizidwa limodzi, ndizotheka kukonza. Pomwe amayandikira wina ndi mnzake, ndiye kuti katundu wambiri wam'mimba amakhala wokulirapo.
  • Kupuma: osayiwala kupuma mozama nthawi yonse yochita masewera olimbitsa thupi. Limbikitsani ndi kutulutsa mpweya pang'onopang'ono komanso mosasintha.

Gwirani malowo kwa nthawi yayitali momwe ndingathere. Oyamba kumene akhoza kugwira thabwa kwa masekondi 15-30, pafupifupi masekondi 30-60, kupita patsogolo - masekondi 60 kapena kupitilira apo. Mukawona kuti kumakhala kovuta kukhala ndi mawonekedwe oyenera, malizitsani zolimbitsa thupi. Musawonjezere nthawi yochita masewera olimbitsa thupi kuti muwononge luso. Bola kaye kupumula ndikubwereza zolimbitsa thupi 3-4 mozungulira kwakanthawi.

Lamba woyenera pamagulu onse olimbachifukwa nthawi zonse mumatha kukulitsa kapena kuchepetsa nthawi yayitali kutengera mulingo wamaphunziro anu. Komanso, zochitika izi nthawi zonse zimatha kusinthidwa komanso zovuta. Ngati ndinu oyamba kumene, tsatirani kapamwamba, ndikugwada. Ngati ndinu wophunzira wapamwamba mutha kukweza dzanja kapena mwendo ndikugwira cholembacho.

Momwe mungakulitsire zida zoyendetsera nthawi?

  1. Khalani ndi thabwa tsiku lililonse, yesetsani kuchita izi m'njira zingapo. Ngati ndi kotheka, pangani bala 3-4 pa tsiku.
  2. yesani kupita patsogolo masiku 4-5 aliwonse. Mwachitsanzo, pakuwonjezera nthawi yazosungira kapena kuwonjezera njira.
  3. Chitani masewera olimbitsa thupi ena kuti mukhale ndi magulu osiyanasiyana amtundu. Mwachitsanzo, kukankha-UPS, kukhala-UPS, masewera olimbitsa thupi okhala ndi zida zopumira m'mapewa ndi mapewa.
  4. Ngati mwakhala mukuchita izi ndikumagwira mwamtendere kwa mphindi zochepa, pitirizani mitundu yovuta kwambiri za ntchitoyi. Mwinanso minofu yanu imazolowera kulemera, chifukwa chake kuyika kachingwe kumachepa.

Pazochita zilizonse zolimbitsa thupi posakhalitsa thupi limasintha. Osangoyenda mosalekeza polumikizira nthawi yochulukirapo, ndibwino kuti musunthire kusiyanasiyana kwa zochitikazi. Ngati mphindi 2-3 mu bar simukupangitsani kuti mukhale osavutikira, khalani omasuka kupita pazosintha zovuta kwambiri.

Zotsutsana ndi kuchita matabwa

Ngakhale kuti bala likuwoneka ngati masewera olimbitsa thupi osavulaza, nthawi zina, kuti tichite izi sizoyenera. Lamba ali ndi izi zotsutsana:

  • Kuvulala kwa manja, mapewa, mapazi
  • Mimba ndi nthawi yobereka
  • Kulemera kwambiri kwakukulu (mutha kuyendetsa zingwezo pamabondo, koma osapitilira masekondi 30)
  • Matenda oopsa kapena hypotension
  • Kuthamanga kwa chidziwitso
  • Kuvulala kwa msana
  • Matenda amkati
  • Kuchulukitsa kwa matenda osachiritsika.

Ndi minofu iti yomwe imakhudzidwa mukamayendetsa bala

Pa kuphedwa bala mu malo oyamba nawo ntchito ya minofu m'mimba, mmbuyo ndi mapewa. Plank imagwiranso ntchito minofu ya matako, chifuwa, ng'ombe, kutsogolo ndi kumbuyo kwa ntchafu.

Chifukwa chake, mkati mwa bala yachikale pamakhala minofu zotsatirazi:

  • Minofu yolunjika komanso yopingasa m'mimba
  • latissimus dorsi
  • Minofu ya lumbar
  • Minofu ya lamba wamapewa
  • Mzere
  • Minofu pachifuwa
  • Minofu yolemekezeka
  • Ma Quadriceps ndi ma hamstrings
  • Minofu ya Ikronozhnye

Pochita thabwa lam'mbali mumakhala katundu wowonjezera pama oblique ndi minofu ya ntchafu zakunja ndi zamkati. Mbali yam'mbali ndi imodzi mwazinthu machitidwe abwino kwambiri olimbitsa minofu ya oblique ndikukhazikitsa msana wathanzi lakumbuyo.

Dongosolo lophunzitsira lokhala ndi zingwe zosasunthika

Tikukupatsani dongosolo la maphunziro ndi zingwe zomwe zitha kuyendetsedwa ngati Chowonjezera pulogalamu iliyonse. Ingotsatirani ndondomekoyi ndikuyesetsa kuti mukhale wangwiro. Mudzapeza machitidwe anayi: thabwa pazitsulo, pLanka m'manja mwake, BoChingwe chakumanja kudzanja lamanja, blamba wa okowa kudzanja lake lamanzere.

Zochita zonse zomwe mudzabwereze m'njira zingapo. Tikukupatsani dongosolo lotere:

  • Mlungu woyamba: zolimbitsa thupi lililonse kwa masekondi 15 maseti 3, kusiyana pakati pa masekondi 30 kumasamba pakati pa masewera 60 masekondi.
  • Sabata yachiwiri: Zochita zilizonse pamasekondi 25 mumaseti atatu, nthawi yopuma pakati pa masekondi 3 imatha pakati pamasewera 30 masekondi.
  • Sabata lachitatu: Zochita zilizonse masekondi 35 m'maseti atatu, kusiyana pakati pa masekondi 3 pakati pamasewera 20 masekondi.
  • Sabata yachinayi: zolimbitsa thupi lililonse kwa masekondi 45 maseti 3, kusiyana pakati pa masekondi 20 pakati pamasewera 60 masekondi.

Ngati ndi kotheka, mutha kusintha ndondomekoyi kapena kuchita masewera olimbitsa thupi kuti mukhale omasuka kapena kuchita mitundu yosavuta (ndikugwada).

Pindulani, kuvulaza ndikuchita bwino kwa zingwe zolemetsa

Gwiritsani ntchito lamba wothamanga

1. Plank ndiye masewera olimbitsa thupi abwino minofu yam'mimba, momwe imakhudzira magulu onse akulu am'mimba kuphatikiza opindika, owongoka, minofu ya oblique.

2. Mapulangwe samangogwira minofu yokha komanso minofu ya mapewa, chifuwa, matako, kumbuyo chakumbuyo, kutsogolo ndi kumbuyo kwa ntchafu. Izi ndizochita masewera olimbitsa thupi omwe angakakamize thupi lanu kugwira ntchito pafupifupi kwathunthu.

3. Chifukwa cha lamba mulimbitsa corset yolimba yomwe imathandizira msana wanu ndichabwino chimodzi kupewa kupweteka kwa msana.

4. Pogwiritsa ntchito zomangira mumalimbitsa msana ndi matako popanda kuwononga minofu ndi mafupa (mosiyana, mwachitsanzo, kuchokera ku deadlift, squats ndi lunges).

5. Zovala zanthawi zonse zimakuthandizani kuti mukhale okhazikika komanso osalala.

6. Lamba wolimbitsa thupi amapezeka kwa aliyense: kuyambira oyamba kupita patsogolo. Ingosinthani nthawi zosungira m'malo osasintha kutengera maphunziro anu.

7. Mwa kulimbitsa minofu yapakati mutha kukulitsa kulingalira kwanu ndi kufanana komwe kungakhale kothandiza kwa inu m'moyo watsiku ndi tsiku.

8. Mosiyana ndi machitidwe ena ambiri a abs, thabwa limakhudza kwambiri msana wanu.

9. Planck ali ambiri zosintha: m'nkhani yathu imapereka zosankha zoposa 40!

10. Mutha kuyendetsa bala paliponse paliponse: kunyumba, kunja, muholo. Mumangofunika malo ena aulere.

Chovala chovulaza

Komabe, ngakhale phindu la thabwa, zochitikazi zitha kukhala zowopsa. Mwachitsanzo, ngati minofu yanu yamkati ilibe mphamvu yokwanira pakutha bar, msanawo umakhala SAG, kuyambitsa kupanikizika kwa ma vertebral discs, kutsikira kumbuyo ndi mapewa. Mukaphwanya pang'ono njira zoyenera zolimbitsa thupi, mutha kumva kupweteka m'khosi kapena kutsikira kumbuyo.

Kuphatikiza apo, kuwonekera kwakanthawi kachingwe kumatha kuyambitsa kukwera kwa kuthamanga kwa magazi ndipo ngakhale matenda amtima, makamaka omwe ali pachiwopsezo ndi anthu omwe ali ndi matenda oopsa. Chifukwa chake, musakhale mgome mopitilira mphindi ziwiri nthawi imodzi. Ngati mukufuna kuwonjezera zolemetsa paminyewa, ndibwino kuti mupite pazovuta zina zazingwe (mwachitsanzo, ndikukweza mkono kapena mwendo)kuposa momwe zikuchulukira nthawi yayitali.

Kwa anthu onenepa kwambiri, ndikulimbikitsidwa kuyendetsa bala, ndikugwada. Izi zidzakuthandizani kuchepetsa nkhawa kumbuyo ndi malo olumikizirana mafupa. Komabe, bala ndi imodzi mwazochita zotetezeka kwambiri zopanga minofu yoyambira. Zimakhudza kwambiri msana kuposa zochitika zina zambiri za abs zomwe zimachitika kumbuyo.

Zolakwitsa zambiri mukamapanga thabwa

Ndicholinga choti kupewa mavuto am'mbuyo Kuchokera pa bar yolakwika, chonde zindikirani zolakwika zomwe zili pazochitikazi:

  • atasakidwa msana, mapewa amatsitsidwa
  • kwezani matako m'mwamba, pamwamba pamutu
  • kupatuka kapena kuzungulira kumbuyo kwenikweni
  • kumasuka kwa minofu yam'mimba, miyendo ndi matako
  • kwezani mutu wanu ndi kupinda mu khomo lachiberekero
  • mpweya wogwira

Kodi bala limathandiza bwanji?

Plank imalimbitsa minofu, imagwira ntchito pachimake, imathandizira kamvekedwe ka ntchafu, matako, mikono ndi mapewa, koma kuwotcha mafuta ndikuchepetsako thabwa ndizolimbitsa thupi. Chingwe sichimathandiza kuchotsa mafuta am'mimba ndikuchotsa mbali! Ntchitoyi idapangidwa kuti izithandiza minofu osati kuwotcha mafuta.

Kuphatikiza apo, timatsindikanso izi Njira yochepetsera thupi imadalira zakudya, osati kuchita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kumathandizira kuwotcha ma calorie ambiri, minofu yolankhula, komanso kukonza thupi, koma kuwonda kumachitika pokhapokha zoletsa zakudya (zoperewera za caloric). Matabwa ndi masinthidwe ake ndi njira yabwino kwambiri yolimbikitsira thupi, kuchotsa sagging ndi rastrineobola, koma pakuchepetsa zakudya zolemetsa.

Ngati cholinga chanu ndikuchepetsa thupi, ndibwino kuti muziyang'ana pa masewera olimbitsa thupi omwe amathandiza kuwotcha mafuta ambiri kuposa zolimbitsa thupi. Momwemo, nthawi zonse kuchita mtima katundu. Kuphatikiza apo, masewera olimbitsa thupi a Cardio amatha kuchitidwa mu kachingwe, potero kukwaniritsa zolinga ziwiri nthawi imodzi: kuwotcha zopatsa mphamvu ndikulimbitsa minofu yam'mimba. Werengani zambiri zamasewera olimbitsa thupi mu bar pansipa.

Zochita za 45 mu kachingwe: chopereka chapadera!

Ngati muli okonzeka kupititsa patsogolo maphunziro awo ndi zingwe, timakupatsani chisankho chathu chapadera: Zosankha 45 zosonyeza zolimbitsa ndi zingwe ndi zithunzi zowonetsera. Mwa izi mutha kukhala pulogalamu yathunthu yophunzitsira. Mutha kugwiritsa ntchito mapulogalamu omwe tapanga kale kapena kupanga masewera olimbitsa thupi anu.

Ngati mwaima modekha papulatifomu 2-3 mphindi, sikofunikira kuwonjezera zovuta kuti mukhale osasunthika kwa mphindi 5 mpaka 10, monga mwalangizidwa m'malo ambiri. Mwachidziwikire, minofu yanu yasinthira kale katundu, chifukwa chake izikhala yothandiza kwambiri kuonjezera katundu, mwachitsanzo, kusunthira pakusintha kochita bwino kwambiri.

Tikukupatsani masewera olimbitsa thupi makumi anayi ndi makumi anayi. Ali ogawidwa m'magulu asanu: zolimbitsa thupi, zolimbitsa m'manja, zolimbitsa thupi m'zigongono, zolimbitsa thupi mbali, zolimbitsa thupi mu bar. Ngati mwaganiza zopanga mapulani anu, ndikofunikira kugwiritsa ntchito zolimbitsa thupi pagulu lililonse.

Kuti mumangirire zolimbitsa thupi ndi zomangira mutha kugwiritsa ntchito zida zowonjezera:

  • Chingamu Cholimbitsa thupi: zida zothandiza kwambiri kunyumba
  • Fitball: chiwerengerochi chachikulu chopangira zingwe
  • TRX: kuwerengera kunyumba kwa thupi laling'ono

Zochita zolimba pamtambo:

1. thabwa m'manja (thabwa)

2. Pendekera pazitsulo (Forearm Plank)

3. Mbali yam'mbali (Mbali Yamkati)

4.Bwezeretsani thabwa (Reverse Plank)

5. thabwa pafupi ndi khoma (khoma la khoma)

6. Thirani manja patsogolo (Levered Plank)

7. "Zvezda" (Star mbali)

8. thabwa lokhala ndi mwendo wokwera (mwendo umodzi)

Zochita pamanja:

1.Gwirani kutsogolo pa thabwa

2. Kukweza miyendo mu thabwa (Kwezani mwendo)

3. Gwirani paphewa mu thabwa (Tengani paphewa)

4.Gwirani bondo lina (moyang'anizana ndi bondo)

5. Wokwera phiri atasinthasintha (Oyendetsa mapiri a Crossbody)

6. Kuyenda thabwa kumbali ya Plank (kuyenda mozungulira)

7. Plank Spiderman (Spiderman thabwa)

8. Plank up-down Plank (Up & Down)

9. Kukweza ma dumbbells mu thabwa (Plank dumbbell raise)

10. Kukweza mwendo + chigongono kumakhudza bondo (Kwezani mwendo + chigongono Kukhudza crisscross)

11. thabwa lamanja kumanzere Plank (In & Out)

12. "Superman" wa Planck (Superman Plank)

13. Kukweza manja mu thabwa (thabwa litakwezedwa ndi dzanja)

14. Kukhudza kwa phazi mu kachingwe (Pampopi wapansi mpaka chala)

15. Zowotchera (zopukusira zenera lakutsogolo)

16. Tengani bondo lanu pamtunda ndikukwera (Zoyendetsa mkono)

17. Kuyenda thabwa (Kuyenda pamiyendo)

18. Sinthasintha madigiri a 360 (barrel roll Plank)

19. Kutembenuka kwamlanduwo kupita ku mbali ya Plank (T-kasinthasintha)

Zochita pamatabwa pazitsulo:

1. Imasandulika mbali imodzi (Mbali yamatabwa yam'mbali)

2. Plank Saw Plank (macheka)

3.Kugwirani mawondo kuzigongono (Knee mpaka chigongono)

4. Mangani matako (thabwa)

5. Kulanda mapazi kumbali ya kachingwe (Starfish march)

6. Amatembenuza thupi kukhala thabwa (Plank rocker)

Chitani masewera olimbitsa thupi m'mbali mwake:

1. Kutukula m'chiuno mu thabwa (mbali yam'mbali)

2. Kusinthasintha kwa thupi m'mbali mwa matabwa (zigongono zimafikira)

3. Kusinthasintha kwa thupi m'mbali mwa matabwa (Plank reach through)

4.Gwirani mbali yamatabwa

5. Kutuluka kwa manja ndi miyendo m'mbali mwa matabwa (mbali yakutsogolo yamatabwa Star)

Zochita za Cardio mu bar:

1. Kulumpha ndikukweza miyendo (Jumping jack)

2. Pitani mu thabwa (Plank knee tuck)

3. Kukwera (okwera mapiri)

4.Gwirani malo omwera mowa (Plank toe tap)

5. Lowerani m'matako omwera mmwamba (Plyo plank peak)

6. Kulowera mozungulira mu thabwa (Chowunda chidendene)

Za zithunzi zowonekera chifukwa cha njira za youtube: Republic of Strength, Jordan Yeoh Fitness, Osasiya ku Max's Best Bootcamp, Ammar Montaser, Mtsikana Wamoyo Woyenera.

Ndondomeko ya zolimbitsa thupi ndi gulu lamagulu onse olimba!

Tikukupatsani dongosolo lomaliza zolimbitsa thupi mu zingwe kwa magulu onse a maphunziro. Simukudziwa kuti ndi gulu liti lomwe likulowererapo? Tsatirani omwe akuyamba kumene, ndipo ngati katunduyo angawoneke kukhala wosakwanira, khalani omasuka kusunthira mulingo wapakati.

Mutha kusintha mapulaniwo mwakufuna kwake, kuwonjezera, kusintha kapena kuchotsa zina mwazochita zomwe mukufuna. Bwerezani zochitikazo m'miyendo ingapo kapena kuthamanga pamiyendo imodzi, ngati simukufuna kuchita masewera olimbitsa thupi ndi kansalu kopitilira mphindi 5. Ngati zochitikazo zachitika mbali imodzi, bwalo loyamba limachitidwa kumanja, bwalo lachiwiri lili kumanzere.

Kuphunzitsa ndi zingwe za oyamba kumene

Raundi yoyamba:

  1. Ikani pamiyendo (Mpango wa Patsogolo)
  2. Wokwera phiri mozungulira (Oyendetsa mapiri a Crossbody)
  3. Patsogolo kwezani m'chiuno mu thabwa (mbali yakuthambo Chiwombankhanga)
  4. Kukweza kwa manja m thabwa (Thirani ndikukweza mkono)
  5. Zopukutira (Zowotchera zenera lakutsogolo)

Kuzungulira kwachiwiri:

  1. Bweretsani thabwa (Bweretsani Plank)
  2. Kukhudza kwa phazi mu kachingwe (Pampopi wapansi mpaka chala)
  3. Kulumpha ndikukweza miyendo (Kudumpha jack)
  4. Gwirani bondo lina Plank (moyang'anizana ndi bondo)
  5. Kutayira kwa miyendo mbali (Starfish march)

Kodi mungachite bwanji masewerawa ndi zingwe za oyamba kumene?

  • Zochita zilizonse zomwe zidachitika masekondi 30, kuswa masekondi 15
  • Kuthamangitsani kuzungulira konse kawiri
  • Mpumulo pakati pa mabwalo 1 min
  • Kutalika konse kwa mphindi imodzi 3.5
  • Kutalika kwathunthu: ~ 17 mphindi

Kuphunzitsa ndi zomangira zapakatikati

Raundi yoyamba:

  1. Plank ndi mwendo wokweza Thabwa (mwendo umodzi)
  2. Wokwera (Okwera mapiri)
  3. Kupindika mbali (Mbali yamatabwa)
  4. Kuyenda thabwa (Kuyenda kwamapulani)
  5. Pitani mu thabwa (Plank bondo)
  6. Kangaude wamatabwa (Spiderman thabwa)
  7. Gwiritsani kutsogolo (Mapulani osinthasintha)

Kuzungulira kwachiwiri:

  1. Mbali yapafupi (Mbali yam'mbali)
  2. Konzani pansi Plank (Pamwamba & Pansi)
  3. Kutembenuka kwa thupi m'mbali mwa matabwa m'zigongono (Dzanja lakutsogolo limadutsa)
  4. Gwirani paphewa m'mbali (Pepala lamapewa)
  5. Mangani matako (Mbali yokweza m'chiuno)
  6. Thabwa lamanja kumanzere Plank (In & Out)
  7. Kukweza ma dumbbells mu thabwa (Plank dumbbell imakweza)

Momwe mungagwiritsire ntchitoyi ndi zingwe zapakati?

  • Zochita zilizonse zomwe zidachitika masekondi 30, kuswa masekondi 10.
  • Kuthamangitsani kuzungulira konse kawiri
  • Mpumulo pakati pa mabwalo 1 min
  • Kutalika konse kwa mphindi imodzi 4.5
  • Nthawi yonse yophunzitsira: ~ Mphindi 22

Kuphunzitsa ndi zingwe zapamwamba

Raundi yoyamba:

  1. Pulani pafupi ndi khoma (Wall thabwa)
  2. Kutembenuka kwathunthu kwa nyumba Thabwa (T-kasinthasintha)
  3. Gwirani malo omwera (Pampopi yachitsulo)
  4. Chitsulo (Chitsulo Chachikulu)
  5. Kuyenda thabwa mbali Plank (kuyenda lateral)
  6. Gwirani mawondo mpaka m'zigongono (Bondo ku chigongono)

Kuzungulira kwachiwiri:

  1. Thabwa Classic m'manja (Basic plan)
  2. Amakweza mwendo mu thabwa (Kukweza mwendo wamatabwa)
  3. Lumpha mu matako omwera mmwamba (Plyo thabwa pachimake)
  4. Plank Saw Plank (macheka)
  5. Kukwera kwa manja ndi miyendo m'mbali yammbali (mbali yakutsogolo yamatabwa Star)
  6. Konzani pansi Plank (Pamwamba & Pansi)

Kuzungulira kwachitatu:

  1. Thirani ndi manja patsogolo (Levered Plank)
  2. Zungunulani madigiri a 360 (mbiya mpukutu Plank)
  3. Ofukula kulumpha mu thabwa (Dinani chidendene)
  4. Sakanizani mbali imodzi (mbali yam'mbali)
  5. Gwirani paphewa m'mbali (Pepala lamapewa)
  6. Kukweza mwendo + chigongono kumakhudza bondo (Kwezani mwendo + chigongono Kukhudza crisscross)

Kodi mungachite bwanji masewerawa ndi zingwe zapamwamba?

  • Zochita zilizonse zomwe zidachitika masekondi 30, kuswa masekondi 10.
  • Kuthamangitsani kuzungulira konse kawiri
  • Mpumulo pakati pa mabwalo 1 min
  • Kutalika konse kwa mphindi imodzi ~ 4
  • Nthawi yonse yamaphunziro: ~ 30 mphindi

Chingwe kwambiri masewera olimbitsa thupi abwino kwa minofu ya thupi lonse. Mukamachita zolimbitsa thupi nthawi zonse kutumphuka sikuti mumangolimbitsa minofu ndikukhalitsa thupi, komanso kuthana ndi mavuto am'mbuyo. Muyenera kuwona: Ma module apamwamba 15 apamwamba ophunzitsira makanema.

Kodi mumakonda kuchita nokha? Onani masewera athu osankhidwa:

  • Zochita zapamwamba za 25 za matako ndi miyendo yopanda squats, mapapu ndi kulumpha
  • Zochita zabwino kwambiri za 60 zochokera ku Pilates kupita ku sifco m'malo ovuta
  • Momwe mungachotsere mafuta am'mimba: malamulo oyambira, maupangiri, mawonekedwe + ndi masewera olimbitsa thupi

 

Siyani Mumakonda