Kunyumba Kutentha Kwambiri

Nayi masewera olimbitsa thupi achangu omwe mungachite kunyumba omwe samafuna china chilichonse kuposa chingwe cholumpha.
Kulimbitsa thupi kumeneku kuli ndi zolimbitsa thupi zambiri kuti mtima wanu ugundike munthawi yochepa. Ubwino wolumpha ndi wambiri: umakulitsa mpweya wanu wa oxygen, umatithandiza kuti tikhale olimba, komanso umalimbitsa mtima wanu. Kodi mumadziwa kuti mutha kuwotcha ma calories 200 mpaka 300 mukadumpha chingwe kwa mphindi 15 zokha? Osayipa kwenikweni! Kuphatikizika kwa masewera olimbitsa thupi ndi kukana kumakuthandizani kuti muzitha kuchita masewera olimbitsa thupi munthawi yochepa, kuti mutha kulimbitsa thupi lanu ndikubwezeretsanso njira yanu.

Chingwe Cholumpha

Tenga chingwe cholumpha ndikugwira mwamphamvu. Pitani kumbuyo kwanu.
Imani pa mipira ya zala zanu ndi thupi lanu litakhazikika ndipo zigongono zanu zili m'mbali mwanu. (Manja anu akugwira ntchitoyi, osati mikono yanu.)
Sinthani chingwe cholumpha pamutu panu
Chingwe chikakhudza pansi lumpha kotero chimapita pansi pa zala ndi zidendene ndikubwerera poyambira.

Chitani masewera olimbitsa thupi Akhazikitsa Kuyankha Pumulani
Chingwe Cholumpha 1 Mphindi 5 Masekondi 45
Kuyenda Mapangidwe 4 Masitepe 50 Masekondi 30
Mapulani 3 Masekondi 30 Masekondi 30
Chingwe Cholumpha 1 Mphindi 5 Masekondi 45
Maondo Apamwamba 3 Mphindi 1 Masekondi 30
Masewera a Pop 4 25 Masekondi 30
Mapulani a Spiderman 3 Masekondi 30 Masekondi 30
Chingwe Cholumpha 1 Mphindi 5 Masekondi 45

Kuyenda Ma Linge Ndi Ma Dumbbells

Gwirani ma dumbbells awiri kutalika kwa mkono pambali panu, manja anu akuyang'anizana.
Imani modzidzimutsa ndi phazi lanu lakumanja kutsogolo ndi phazi lakumanzere kumbuyo kwanu.
Pepani thupi lanu, bondo lanu lakumbuyo lili pafupi kukhudza pansi.
Imani pang'ono, kenako ikani zidendene zanu kumbuyo komweko.
Sunthani phazi lakumanzere kutsogolo, ndipo tsopano phazi lamanja liri kumbuyo kwanu ndipo nthawi yomweyo mutsike. Pitirizani kuyenda kutsogolo molunjika pa chiwerengero cha masitepe.

Mapulani

Yambani pamalo osunthira, koma khalani pamapiko anu ndi kupumula patsogolo panu mmalo mwanu.
Thupi lanu liyenera kupanga mzere wolunjika kuchokera pamapewa anu kupita kumapazi anu. (Osakweza matako anu pamwamba!)
Yambani m'mimba mwanu ndikufinya glutes.
Gwiritsani ntchito malowa malinga ndi momwe mukupumira.
Kusintha - Ngati mphindi imodzi ndi yovuta kwambiri pomwe mukuyamba, gwirani kwa masekondi asanu kenako mupumule kwa masekondi asanu, kubwereza izi mpaka mutafika mphindi imodzi. Nthawi iliyonse mukamachita izi yesetsani kugwira malowo kwa nthawi yayitali pakati pakupuma.
Kusiyanasiyana - Muthanso kupumula m'manja mwanu m'malo mwazitsogozo zanu

Maondo Apamwamba

Imani ndi mapazi anu kutambasula m'chiuno. Kwezani bondo lanu lamanja pachifuwa.
Pitani ku moyo bondo lanu lakumanzere pachifuwa chanu. Pitirizani kuyenda, kusinthana miyendo mofulumira.

Masewera a Pop

Yambani pamalo oimirira ndi mapazi anu pamodzi.
Kusunga msana wanu kumbuyo, tsitsani thupi lanu mozama momwe mungathere kugwedeza zala zanu kumapazi oyenera.
Chotsani zidendene zanu ndikudumphadumpha mwamphamvu, ndikufika ndi mapazi anu ndikutsikira pamalo a sumo.
Pitirizani kudumpha pakati pa malo otseguka ndi otseka mwendo.
Kusintha-kuti mukhale ovuta, dumphirani sitepe.

Mapulani a Spiderman

Yambani mutakankha, koma khalani pamapiko anu ndi kupumula patsogolo panu m'malo mwa manja anu.
Thupi lanu liyenera kupanga mzere wolunjika kuchokera pamapewa anu kupita kumapazi anu. (Osakweza matako anu pamwamba!)
Yambani m'mimba mwanu ndikufinya glutes.
Bweretsani bondo lanu lakumanja ndikulowera kumbali, pafupifupi kutalika kwa m'chiuno.
Sakanizani maziko anu kuti muyang'ane pa bondo lanu.
Bweretsani mwendo wanu kuti muyambe bwino ndikubwereza mbali inayo.


Post nthawi: Mar-26-2021