Ntchito 8 zapamwamba zolimbitsa thupi ndi kamvekedwe ka thupi kwa mphindi 30 ndikulemera kwa thupi lake (SELF)

Kuchita bwino kwambiri kuti muchepetse thupi kunyumba kuyenera kukhala katunduyu, ndi lalifupi, losavuta komanso lopanda zowerengera. Kanema wa YouTube amapereka kanema wa SELF wamphindi 30 kuchokera mu Sweat Challenge, yomwe ingakuthandizeni kupanga thupi lochepa.

Makochi TOP 50 pa YouTube: kusankha kwathu

Kulimbitsa thupi kuchokera ku Sweat Challenge ndi mawonekedwe omwewo ndikukhala ndi zotsatirazi:

1. Uku ndikumaphunziro kozungulira kwakanthawi kokwanira kwa mphindi 30-35.
2. Makalasi onse amakhala ndi zigawo zotsatirazi: Kutenthetsa, Kutentha Kwamaulendo, Cooldown. Wotha-up ndi Mangirirani mahatchi kugaleta Imakhala mphindi 4. Dera (gawo lozungulira) ndi mphindi 22 ndipo imakhala ndi machitidwe 6 obwerezedwa mozungulira katatu malinga ndi chiwembu masekondi 3 akugwira ntchito / masekondi 45 kupumula. kapena amatopa ndi gawo lamphindi 4 kumapeto kwa maphunziro.
3. Kulimbitsa thupi koyenera kwapakatikati komanso pamwambapa. Zina mwazochita zikuwonetsa momwe mungasankhire zovuta ziwiri, kotero kuti katundu akhoza kusinthidwa.
4. Simufunikanso zida zowonjezera, zolimbitsa thupi zonse zimachitika ndikulemera kwa thupi lake.
5. Ntchitoyi ndi yabwino kuti muchepetse thupi ndikuchotsa madera azovuta kumtunda ndi kumunsi kwa thupi. Pafupifupi magulu onse amapereka yunifolomu yamagulu onse amtundu.
6. Chitani masewerawa kangapo 4-5 sabata, osinthasintha kanemayo (onse ali zovuta zofanana), kapena muwonere makanema apaokha kuti musinthe.
7. Pochita masewera olimbitsa thupi munali zochitika zotsatirazi mosiyanasiyana: kulumpha, squats, lunges, burpees, matabwa, kulumpha ndikuthamangira njanji, kupotoza, ndi mitundu yonse yamachitidwe awa.

8 Sweat Challenge zolimbitsa thupi kuti muchepetse kunenepa

1. Nthawi yophunzitsira Cardio

Izi zozungulira zolimbitsa thupi zomwe zimakhala ndi ma vysokogornyh osinthasintha ndipo sizolimbitsa thupi zolimbitsa thupi. Muthana ndimalo amavuto ndikukweza kugunda kwa mtima pakuwotcha mafuta. Pamapeto pake mudzapeza kutopa kwambiri.

• Dera (Mphindi 22): Plank Jack, Lateral Hop, Crunch of Bicycle, squat Trust, squat, okwera mapiri (kubwereza maulendo atatu).
• Kutopa (Mphindi 4): Jack Plank, Squat Trust, Lateral Hop (yobwereza 6 mozungulira).

2. Cardio kulimbitsa thupi ndikugogomezera m'mimba

Maphunziro ozungulira mtima kwambiri awa amachitidwa ndikugogomezera minofu yayikulu. Mukuyembekezera kulumpha, zolimbitsa thupi, zolimbitsa pansi, ndipo pamapeto pake - TABATA yozungulira kwambiri.

• Dera (Mphindi 22): Forearm Plank Reach Out, Burpee, Mountain Climber Twisting, Touchdown Jack, Hip Bridge Marichi, Flutter Kick (kubwereza maulendo atatu).
• Kutopa (Mphindi 4): to Tuck up, Squat Trust (8 TABATA masekondi a: 20 sec ntchito / 10 sec rest).

3. Kulimbitsa thupi kwambiri kwa cardio

Koma kulimbitsa thupi kwa cardio kumaphatikizapo kuchita masewera olimbitsa thupi kwambiri ndikuphatikizira kuyang'ana mbali zam'mimba zam'mimba, chapakati komanso chapamwamba. Miyendo ndi glutes zidzagwira ntchito panthawi yama plyometric.

• Dera (Mphindi 22): Frogger, Jumping Lunge, Forearm Plank Fikirani, Kupotoza Mapiri Akumapiri, Double Tap, squat, Crunch Bicycle (kubwereza maulendo atatu).
• Kutopa (Mphindi 4): Plank Beer Tap, Oblique Tuck Up (10 maulendo 4).

4. Maphunziro a kulimbitsa thupi

Ngakhale dzinalo, kulimbitsa thupi kumeneku sikuchuluka kwambiri, kumayenererana msinkhu wapakatikati. Mukuyembekezera kudabwitsidwa ndipo kulimbitsa thupi pang'ono kumapeto kwa kupsyinjika kwakukulu.

• Dera (Mphindi 22): Mountain Climber, Half-Burpees, Lateral Lunge (R), Lateral Lunge (L), Triceps Push Up, Rotational Forearm Side Plank (kubwereza maulendo atatu).
• Kutopa (Mphindi 4): Air Squat x 40 reps Mountain Climber x 30 reps, Bicycle Crunch x 20 reps, Touchdown Jack x 10 reps, Forearm Plank (10 reps mu 4 rounds).

5. Mphamvu yamagetsi yopanda cardio

Pochita masewera olimbitsa thupiwa mukuyembekezera zolimbitsa thupi zosavuta ndi zolemera zake zamagulu onse aminyewa. Mudzafunika mpando wothira, koma mutha kuchita popanda iwo. Pamapeto pa maphunziro makochi akonzekera kupsa mtima kwambiri.

• Dera (Mphindi 22): Bweretsani Lunge, Tuck up, Push Up, Hip Bridge, Triceps Dip, Squat (bwerezani maulendo atatu).
• Kutopa (Mphindi 4): Squat Thrust, Sit-up, Plank Shoulder Tap (kubwereza 6 mozungulira).

6. Aerobic ndi mphamvu yamagetsi

Maphunzirowa ndiwosakanikirana ndi mphamvu zamagetsi zamagetsi zomwe zimayang'ana minofu yayikulu komanso kutopa kwambiri kumapeto.

• Dera (Mphindi 22): Hollow Hold, Mountain Climber, Stationary Lunge (R), Stationary Lunge (L), Oblique Tuck Up (R), Oblique Tuck Up (L) (kubwereza maulendo atatu).
• Kutopa (Mphindi 4): Mountain Climber x 40 reps, Jumping Lunge x 30 reps, Panter Paphewa Dinani x 20 reps, Half-Burpee x 10 reps, Hold Forearm Plank.

7. Kuphunzitsa thupi lonse popanda cardio

Kulimbitsa thupi kumeneku kumaphatikizaponso zolimbitsa thupi lonse: mikono, chifuwa, pamimba, kumbuyo, miyendo, matako. Mudzagwiranso ntchito mofananamo minofu ya thupi lonse pochita zolimbitsa thupi ndi kulemera kwanu.

• Dera (Mphindi 22): Chotsani, Kankhirani, Lunge Pendulum (R), Pendulum Lunge (L), Slow Mountain Climbers, Rotational Forearm Side Plank (bwerezani maulendo atatu).
• Kutopa (Mphindi 4): Kankhirani Pamwamba, Ma Jackknives Osiyanasiyana (maulendo 10 mu maulendo 4).

8. Chitani masewera olimbitsa thupi m'mimba ndi thupi popanda cardio

Kuchita izi kukuthandizani kutulutsa minofu ndi minofu ya thupi lonse. Sipadzakhala cardio, kungochita zolimbitsa thupi ndi kulemera kwake.

• Dera (Mphindi 22): Hollow Hold, Wall Sit, Alternating Jackknives, Panter Beer Tap, Stationary Lunge (R), Stationary Lunge (L) (kubwereza maulendo atatu).
• Kutopa (Mphindi 4): Triceps Push Up, Hip Bridge (8 TABATA masekondi a: 20 sec ntchito / 10 sec rest)

Onaninso:

• Kokani-UPS: momwe mungaphunzitsire kuchokera ku zero
• Mapuloteni a atsikana: kodi ndiyenera kumwa ndikuthandizira kuchepa thupi
• Massage roller (thovu wodzigudubuza): ndichiyani, chomwe chikufunika, komwe mugule

Popanda zida, kuchepa thupi, Kuchita masewera olimbitsa thupi, Kuchita masewera olimbitsa thupi