- Gulu la minofu: Chifuwa, Quads
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezerapo: abs, Glutes
- Mtundu wa masewera olimbitsa thupi: Plyometric
- Zida: Palibe
- Mulingo wamavuto: Woyambira
Ma burpees ena - masewera olimbitsa thupi:
Kuchita masewera olimbitsa thupi kumaphatikiza ma squats, kukankha-UPS pamikono ndi kudumpha molunjika. Ma burpees ena ndi masewera olimbitsa thupi a Cardio, omwe safuna zida ndipo amatha kuchitidwa kulikonse. Pamene masewerawa amakhudza magulu akuluakulu a minofu ya thupi lonse.
Mtundu woyambira ma burpees ena amakhala ndi mayendedwe asanu ndi limodzi. Yambani poyimirira, kenako:
- Khalani pamapazi ake.
- Ndi kuyenda mofulumira kutaya miyendo mmbuyo ndi kutenga udindo kwa pushups. Manja akhazikike mokulirapo pang'ono kuposa m'lifupi mwake.
- Tsikirani ku malo apansi mpaka pansi
- Kenako kakamizani bere kufinya thupi pamanja molunjika pamalo oyamba.
- Kuyenda chakuthwa kokerani miyendo yanu kumbuyo ndikuyimirira pamapazi ake.
- Lumpha molunjika mmwamba.
Zochita zolimbitsa thupi za plyometric zolimbitsa thupi pachifuwa pazochita masewera olimbitsa thupi a quadriceps
- Gulu la minofu: Chifuwa, Quads
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezerapo: abs, Glutes
- Mtundu wa masewera olimbitsa thupi: Plyometric
- Zida: Palibe
- Mulingo wamavuto: Woyambira