Kanema wapamwamba kwambiri 20 wamataya amkati kunyumba

Ntchafu yamkati ndi amodzi mwamadera omwe ali ndi vuto lamakani omwe amavutitsa azimayi ambiri. Tikukupatsani chisankho chapadera cha ntchafu zamkati. Onetsetsani kuti mwasunga zikhomo zanga pankhaniyi ngati mukufuna kugwira bwino ntchito pamavuto.

Mbali kulimbitsa thupi kwa ntchafu zamkati:

  • Kumbukirani kuti mafuta amayamba kuwotcha m'malo omwe timachita mwamphamvu. Thupi limataya thupi lonse, kuchotsa mafuta m'dera linalake ndizosatheka!
  • Njira yochepetsera kuthekera imatheka ndi kuchepa kwa kalori (timalimbikitsa kuchepera kochepa kwa 15-20%). Ngakhale mutachita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi pafupipafupi, mudzawotcha mafuta pokhapokha ndi zoletsa zomwe mungadye.
  • Komabe, Zochita zokhazokha za adductors zidzakuthandizani kuchotsa kugwedezeka ndikuwoneka bwino m'chiuno cha ntchafu. Chifukwa chake, zomwe mukufuna kuchita ndizofunika kuti muzisamala.
  • Tsatirani kanemayo pa ntchafu yamkati kawiri mpaka katatu pa sabata, kuwaphatikiza ndi zolimbitsa thupi zina zathupi lonse (aerobic ndi mphamvu).
  • Mutha kuchita zolimbitsa thupi ntchafu yamkati kuchokera mphindi 10 mpaka 30, kutengera kupezeka kwa nthawi ndi kuthekera. Kupitilira mphindi 30 kuphunzitsa dera limodzi sizimveka.
  • Popita nthawi, minofu imazolowera kulimbitsa thupi, kuti muonjezere katundu mutha kugwiritsa ntchito gulu lolimbitsa thupi komanso zolemera zamakolo.
  • Ngati mukufuna kuchepetsa malo ovuta pamapazi ndi inu sali zotsutsana zolimbitsa thupi, onetsetsani kuti mwaphatikizanso maphunziro anu olimbitsa thupi a plyometric.
  • Onetsetsani onani masewera athu osankhidwa ya adductors ndi ntchafu yamkati: Zochita 30 Zapamwamba za ntchafu yamkati + dongosolo lokonzekera.

Zochita zolimbitsa ntchafu zamkati kuchokera kwa makochi otchuka

Tikukupatsani chisankho chavidiyo yothandiza kwambiri ya ntchafu yamkati ndi miyendo yaying'ono yochokera kwa makochi abwino kwambiri padziko lapansi.

Zochita zolimbitsa ntchafu zamkati Blogilates

Casey Ho (Casey Ho) - ndi m'modzi mwa akatswiri odziwika bwino azolimbitsa thupi ku US komanso Mlengi wa malangizo a Blogilates. Amapanga zolimbitsa thupi zochepa potengera Pilates zomwe zingakuthandizeni kuthana ndi zovuta zonse. Kwa ntchafu yamkati Casey amapereka makamaka zolimbitsa thupi pansi.

1. Kutentha Kwambiri Mkati Mwa Ntchafu (Mphindi 9)

Kutentha Mofulumira KULIMBITSA KWAMBIRI KWA mkati! Zolimbitsa Thupi Zabwino Kwambiri Zamiyendo Yotsamira & Matani!

2. Kuyamba Ntchafu Zamkati (Mphindi 12)

3. Misala Yamkatimu (Mphindi 13)

Casey amaperekanso zingapo kulimbitsa thupi kwakanthawi mphindi 5 chifukwa cha ntchafu yamkati:

Ntchito zolimbitsa ntchafu zamkati kuchokera ku PsycheTruth

Patsamba la youtube la PsycheTruth, mupeza makanema ambiri olimbitsa thupi ndikupanga chithunzi chokongola cha matani osiyanasiyana. Ganizirani kuti muyese kanema wa 2 ntchafu yamkati kwa mphindi 10 (kuvina ngati, kuyima kwathunthu) ndi mphindi 20 (mofanana ndi ma Pilates, ali pansi kwathunthu).

1. Kulimbitsa Thupi Lanu Loyera (10 mphindi)

2. Miyendo Yoyera & Ntchafu Zamkati mwa Oyamba (Mphindi 20)

Ntchito zolimbitsa ntchafu zamkati kuchokera ku Lumowell

Msungwana wa "Robotic" waku Lumowell akuwonetsani zolimbitsa thupi zothandiza kwambiri ntchafu yamkati mumakanema awiri achidule: mphindi 8 ndi mphindi 15. Zochita zingapo ndizofanana pamapulogalamu onsewa.

1. Mchiuno Wamkati: Olimbitsa Thupi ndi Kutaya Mafuta (Mphindi 8)

2. Kulimbitsa Thupi Lanu: Kuchita Zochita Kunyumba (Mphindi 15)

Zochita zolimbitsa ntchafu zamkati kuchokera kwa Rebecca Louise

Wokongola Rebecca Lewis amapereka kulimbitsa thupi koyenera kwa ntchafu yamkati. Pulogalamu yoyamba imaphatikizapo zolimbitsa thupi kuyimirira ndikugona pansi, kuti mukwaniritse zolemera zomwe mukufuna. Kuchita masewera olimbitsa thupi kwachiwiri ndi gawo lalikulu la masewera olimbitsa thupi omwe amachitika ataimirira, zowonjezerapo sizikufunika.

1. Kusunthika Kwabwino Kwa Ntchafu Yamkati (Mphindi 8)

2. Kulimbitsa Thupi Lanu (Mphindi 10)

Kulimbitsa thupi kwa ntchafu yamkati kuchokera ku FitnessBlender

Palibe kuphatikiza komwe sikunamalizidwe popanda kanema wakanema wa FitnessBlender. Kelly amapereka mapulogalamu awiri afupiafupi a Mumtima mwa Chiuno omwe mutha kuchita nokha kapena kumaliza maphunziro awo oyambira. Kanemayo kwa mphindi 10 mu imodzi mwazochitikazo mudzafunika fitball.

1. Limba Lamkati la Ntchafu Zotsamira (Mphindi 5)

2. Kulimbitsa Thupi Lanu (Mphindi 10)

Kulimbitsa ntchafu zamkati kuchokera kwa Linda Wooldridge

Zochita zosiyanasiyana zamkati mwa ntchafu zimawonetsa mphunzitsi Linda. Tikukupemphani kuti muyese makanema awiri othandiza a chandamale ichi kwa mphindi 15. Kanema woyamba wayimirira kwathunthu ndipo akuphatikiza zolimbitsa thupi za ballet pamiyendo. Ntchito yachiwiri imachitika kwathunthu pa Mat.

1. Kulimbitsa Thupi Lanu (Mphindi 14)

2. Kulimbitsa Thupi Lanu (17 mphindi)

Muthanso kuyesa ndi makanema ena ochokera kwa Linda Wooldridge mndandandawu:

Zochita zolimbitsa ntchafu zamkati kuchokera kwa makochi ena

Kuphatikiza apo, tikukupatsirani 6 kulimbitsa thupi kwakanthawi kochepa kwa ntchafu yamkati kuchokera pamakochi osiyanasiyana. Yesani onse ndikusankha pulogalamu yomwe mumakonda.

1. Popsugar: Kulimbitsa Thupi Lanu Lomaliza (Mphindi 10)

Mphamvu 10 miniti kuchokera ku ngalande Popsugar Anna Renderer ndiyosiyana ndi onse am'mbuyomu. Wophunzitsira amapereka masewera olimbitsa thupi a plyometric, Cardio-theka loyambirira komanso zolimbitsa thupi pansi pa ntchafu yamkati mu theka lachiwiri la kanemayo.

2. Denise Astine: Kulimbitsa Thupi La Mumtima (Mphindi 5)

Kuchita masewera olimbitsa thupi kwakanthawi kochepa ntchafu yamkati kumapereka mphunzitsi wotchuka Denise Austin. Gawolo lidachitikira pansi ndipo ndiloyenera ngakhale kwa oyamba kumene.

3. Woyimira Pabwino: Kulimbitsa Thupi Lanu kwa Akazi (Mphindi 16)

Zochita zina zoyambirira zochokera pa youtube channel Vitality Advocate, zomwe zimasowa poyimirira ndipo zimaphatikizapo zolimbitsa thupi zosangalatsa za miyendo ndikugogomezera ntchafu zamkati. Kwa makalasi mufunika ma dumbbells.

4. Joanna Soh: Chosowa M'chiuno ndi Chiuno Chaching'ono (Mphindi 13)

Vidiyo iyi yatenga mawonedwe opitilira 3 miliyoni pa YouTube! Gwiritsani ntchito vutoli ndi wotsogola wotchuka Joanna. Muzichita masewera olimbitsa thupi ndi ma dumbbells a minofu ndikumapumira kwa mtima kuti muwotche mafuta ndi mafuta. Maphunzirowa ndi afupikitsa, koma olimba kwambiri.

Kusiyana kwa Mumtima Mwa Chiuno & Kupepuka Kwa Chiuno (Chitani Izi!)

5. SofaBar: Kulimbitsa Thupi Lanu Lamkati (Mphindi 10)

Kuchita masewera olimbitsa thupi kosavuta koma kothandiza kwa ntchafu yamkati kumapereka njira SofaBar. Gawoli lidachitikira pansi, wophunzitsayo amagwiritsanso ntchito zolemera, koma mutha kuchita popanda iwo.

6. XHIT Tsiku Lililonse: Zolimbitsa Thupi la Mumtima Zothamangitsa (Mphindi 20)

Ntchito yopitilira mphindi 20 ya ntchafu yamkati imamuphunzitsa Kelsey Lee (Kelsey Lee) pa TV XHIT Daily. Pulogalamuyi imachitika mozungulira kuti muzichita zomwe mukufuna benchi (mutha kugwiritsa ntchito bedi) ndi mpira (kokha kumapeto kwa kanemayo). Kuchita masewera olimbitsa thupi kumaphatikizaponso nthawi ya mtima wamafuta.

Onaninso:

Kulankhula ndi kuwonjezera minofu, Miyendo ndi matako

Siyani Mumakonda