Kanema wapamwamba kwambiri wa 12 wokhala ndi fitball kuchokera munjira zosiyanasiyana za youtube

Fitball ndi imodzi mwa zida zamasewera zotchuka kwambiri ntchito kunyumba. Mpira wochita masewera olimbitsa thupi umapereka katundu wowonjezera pa minofu - chifukwa muyenera kusunga malire pamene mukugwira ntchito ndi projectile yosakhazikika. Komanso, maphunziro ndi fitball kuchepetsa katundu pa miyendo m'munsi, kuphatikizapo mawondo ndi akakolo, amene makamaka sachedwa kuvulala.

Tikupereka kwa inu kanema wapamwamba wokhala ndi fitball slimming ndi kupeza toned mafomu. Kusankhidwa uku kudzakuthandizani kugwiritsa ntchito mpira wolimbitsa thupi moyenera komanso mosiyanasiyana.

Makanema onse operekedwa a fitball aulere, ndi makochi olimbitsa thupi omwe ndi njira zawo za youtube. Kufotokozera kumaphatikizapo nambala yeniyeni ya mavidiyo owonera: ziwerengero zoyenera za October 2016. Maphunziro adapangidwa motsatira kutchuka kuyambira ochepa mpaka owonedwa kwambiri. Kutalika kwa ntchito - kuchokera 25 mpaka 40 mphindi.

Kuchita masewera olimbitsa thupi pafupipafupi ndi mpira wa yoga kudzakuthandizani kumveketsa thupi, kusintha kugwirizana ndi bwino, kulimbikitsa matako ndi minofu corset. Sankhani pakati pa mapulogalamuwa ndi omwe amakukondani kwambiri. Mutha kusewera kanema patsamba lomwe.

Onaninso: Mpira wolimbitsa thupi pakuchepetsa thupi: magwiridwe antchito ndi mawonekedwe

Top kanema ndi fitball kusintha thupi

1. Butt & Ab Workout (kugwiritsa ntchito mpira wolimbitsa thupi)

  • Nthawi: Mphindi 32
  • Channel: Kulimbitsa thupi ndi PJ
  • 2 mawonedwe

Kanemayu wokhala ndi fitball ndi woyenera ngakhale kwa oyamba kumene komanso omwe angoyamba kumene kugwiritsa ntchito mpirawo. Zochita zonse mu pulogalamuyi ndizomveka komanso zosavuta kuchita. Palibe zophatikiza zovuta, zokha ndondomeko ya masewera olimbitsa thupi ndi mpira wokhazikika wa kamvekedwe ka minofu. Phunziro ndi: Kulimbitsa thupi kwa masekondi 40, kupuma kwa masekondi 10.

Butt & Ab Workout (pogwiritsa ntchito mpira wolimbitsa thupi)

2. Kukhazikika Mpira Thupi Lonse

Algorithm ya kanema iyi yokhala ndi fitball ndiyosavuta: Zolimbitsa thupi 10 zomwe zimachitika mumizere iwiri. Mudzachita pushups, crunches, squats, matabwa, mlatho. Kuzungulira kulikonse kumatenga pafupifupi mphindi 10. Pulogalamuyi ikuyenda pafupifupi mosaima, koma imasamutsidwa mosavuta chifukwa chotsika mtengo.

3. Bodylastics Stability Ball Workout 1

Kanemayu wokhala ndi fitball akutanthauza kuyang'ana kumunsi kwa thupi ndi minofu ya corset. Mudzagwada, mumapanga mapapu, matabwa, nthiti ndi zokonda. Zolimbitsa thupi zonse zimangochitika ndi mpira popanda zida zina zowonjezera. Pa njira iyi mungapeze Makanema enanso atatu okhala ndi mpira wolimbitsa thupi kuchokera mndandanda womwewo.

4. HIIT Total Body Workout ndi Mpira Wolimbitsa Thupi ndi zolemera

Wophunzitsa pa Youtube Shelly amapereka Mlingo ya nthawi yayitali kwambiri kuphunzitsidwa ndi fitball momwe masewera olimbitsa thupi amasinthira ndi aerobic. Zochita zonse zolimbitsa thupi zidayambitsa mpirawo, kuphatikiza pakudumpha. Kuphatikiza apo mudzafunika ma dumbbells, ndikofunikira kukhala ndi ma 2 awiriawiri osiyanasiyana olemera. Maphunziro ndi katundu wolemetsa, koma ndiwothandiza kwambiri pakuchepetsa thupi.

5. Mpira Wokhazikika, Fit Ball Workout ntchafu

Kanemayu wokhala ndi fitball adapangidwa kugwira ntchito pa ntchafu ndi matako. Pulogalamuyi pafupifupi imachitika pansi, koma mudzadabwa momwe mungagwirire bwino ntchito kutsogolo, mbali, mkati ndi kumbuyo kwa ntchafu, pogwiritsa ntchito kulemera kwa thupi lanu, mpira wa masewera olimbitsa thupi ndi ... palibenso china. Kuphatikiza apo mudzalimbitsa minofu ya mapewa ndi khungwa.

6. Kukhazikika Mpira Total Thupi Barlates Body Blitz

Kanema wina wogwira mtima wokhala ndi fitball panjira yomweyo. Nthawi ino mudzakhala mukuphunzitsa thupi lonse kupanga zotanuka komanso minofu yamphamvu. Zochita zomwe zikuyembekezeredwa zigwiritsa ntchito minofu yanu yakuya yomwe simagwira ntchito nthawi zonse pamakalasi. Pulogalamuyi ndiyotsika kwambiri potengera kuphatikiza makalasi a Pilates ndi Borregozomwe zingakuthandizeni kuthetsa madera ovuta popanda katundu woopsa. Kanemayu wokhala ndi fitball atha kugwiritsidwa ntchito ngati maphunziro ochira pambuyo povulala.

7. Kulimbitsa Thupi Lonse Lokwanira Mpira: Kuphunzitsa Mphamvu (220-270 Calories)

Kanema wabata uyu wokhala ndi fitball adzakopa makamaka kwa iwo omwe amakonda kugwira ntchito momvetsetsa bwino za njirayi ndi chidwi pa masewera olimbitsa thupi. Pulogalamuyi ndi mphunzitsi Phong Tran, koma zochitika zonse zomwe amawonetsa pa wothandizira wake, Michelle, amatsagana nawo ndi malangizo ndi ndemanga. Kuchita masewera olimbitsa thupi ndikwabwino kulimbitsa minofu ya corset ndikukhazikika kwa msana. Kuphatikiza pa mpira wa masewera olimbitsa thupi mudzafunika ma dumbbells.

8. Kukhazikika Mpira Cardio Abs Workout

Kanema wina wokhala ndi fitball kuchokera ku Shelly Mlingo, koma tsopano ndi chidwi pa minofu ya m'mimba. Ndi pulogalamu yotsika kwambiri kotero mutha kupita popanda nsapato. Mudzapeza matabwa ambiri ndi crunches zomwe zingathandize kulimbikitsa minofu corset. Mudzangogwiritsa ntchito mpira wa masewera olimbitsa thupi, zida zina sizofunikira.

9. Zolimbitsa Thupi, Sewerani Mpira Waulere Kanema Wautali Wonse Wolimbitsa Thupi

Kuphunzitsa mphamvu ndi fitball ndi dumbbells kudzakuthandizani kumveketsa minofu ndikupangitsa thupi kukhala lokwanira komanso zotanuka. Mphunzitsi Jessica Smith amagwiritsa ntchito masewero olimbitsa thupi, zomwe zimaphatikizapo nthawi yomweyo thupi lapamwamba ndi lapansi. Zimathandiza kugwiritsa ntchito chiwerengero chachikulu cha minofu. Zochita zonse zapamwamba zokhala ndi kusintha kodekha kuchokera kumodzi kupita ku imzake. Kwa makalasi ndikofunikira kukhala ndi ma dumbbells awiri amitundu yosiyanasiyana.

10. Kulimbitsa Thupi Lonse ndi Mpira Wokhazikika kwa Oyamba

Kanemayu wokhala ndi fitball ndiwabwino kwa oyamba kumene. Kuchita masewera olimbitsa thupi osavuta, koma ogwira mtima kumakupatsani mwayi wowongolera kamvekedwe ka minofu ndikuwotcha zopatsa mphamvu. Mudzagwira ntchito yoyeretsa mawonekedwe anu manja, mapewa, mimba, matako ndi miyendo. Magawowo adachitika m'mizere iwiri, pang'onopang'ono komanso mokhazikika. Mudzamva ntchito ya thupi lonse, koma ikhoza kupirira maphunziro kuyambira pachiyambi mpaka kumapeto.

11. Thupi Lathunthu la Physio Ball Workout - PhysioBall Exercises

Kanema wa Fitball kuchokera ku FitnessBlender watchuka kwambiri pa youtube ndipo sizodabwitsa. Zedi inu anyamata mlingo bwino ndi kupezeka za pulogalamu. Mudzachita masewera olimbitsa thupi atatu ndi mpira, mwa iwo thabwa, mlatho, kukankha-UPS, hyperextension, kupindika, squats. Maphunziro ayenera kuchitikira pakhoma kapena malo ena opingasa.

12. Woyamba Kulimbitsa Thupi Lonse ndi Ma Dumbbells & Mpira wa Swiss (300-350 Calories)

Osapusitsidwa ndi liwu loti Woyamba pamutu wa pulogalamuyo, ndiloyenera kwa wophunzira wapamwamba. Maphunziro ogwira ntchito, fitball kukonza mikono, mimba, matako ndi miyendo inakhala kugunda mu danga la youtube. Onetsetsani kuti mwapeza mphamvu ya pulogalamuyi. Dziwani kuti simudzakhumudwitsidwa.

Kanema aliyense adatumizidwa ndi fitball bwino paokha. Kuti mudziwe chisankho, osati kuyesa pulogalamu iliyonse payekha. Nthawi zambiri, zimakwanira kuwonera vidiyoyi kuti mudziwe ngati mukuchita masewera olimbitsa thupi, kuthamanga kwa phunziro, mphunzitsi ndi pulogalamu.

Onaninso: Kusankhidwa kwakukulu: Zolimbitsa thupi 50 zokhala ndi fitball zochepetsera thupi komanso kamvekedwe ka minofu.

Kwa kuwonda, Ndi kufufuza

Siyani Mumakonda