Chifuwa, Zida & Abs HIIT Home Workout

Kodi Novembala lino lakhala lovuta kuposa masiku onse? Ndakhala ndikuwerenga zolemba zambiri posachedwapa za anthu omwe ataya mphamvu zawo, ndipo ndimazimvetsetsa. Mliriwu utayamba kudali masika ndipo kuthamangira panja inali mphindi 30 zothamangira kutali komwe anthu amayembekezera. Zinathandizanso kuti nyengo izikhala yotentha komanso kuwala kwa dzuwa kukudzadza mlengalenga. Koma tsopano, mdima ndi kuzizira ndikotsegulira malo ochitira masewera olimbitsa thupi ndi owoneka bwino kwambiri chifukwa cha covid-19, ndimaganiza kuti mungakonde kulimbitsa thupi kunyumba komwe kuli mphindi 20 zokha koma mumapereka kukankha!

Tabata ndi njira yophunzitsira yomwe imagwiritsa ntchito kuphunzitsidwa mwamphamvu ndi nthawi yopuma yochepa mphindi zinayi. Koma ndikuloleni ndikutsimikizireni: ukhala mphindi yayitali kwambiri yomwe mudakhalapo! Ngati simunamve izi, dzinalo limachokera ku Izumi Tabata ngati gawo la maphunziro aku Japan Olimpiki.

Chitani masewera olimbitsa thupi Akhazikitsa Kuyankha Pumulani
Tabata Kankhirani Pamwamba 1 Mphindi 4 * Masekondi 10
Flutter Kukankha 3 Mphindi 1 Mphindi 1
Tabata Lateral Band Kwezani 1 Mphindi 4 * Masekondi 10
Flutter Kukankha 3 Mphindi 1 Mphindi 1
Piramidi ya Tabata Ikukankhira Kumtunda 1 Mphindi 4 * Masekondi 10
Flutter Kukankha 3 Mphindi 1 Mphindi 1
Mapiri a Tabata Bicep 1 Mphindi 4 * Masekondi 10

Kwenikweni mumachita masewera olimbitsa thupi mwamphamvu pamasekondi 20 ndikutsatira masekondi 10 ndikubwereza izi kwa mphindi zinayi.

0-20 masekondi: Kwezani
Masekondi 21-30: Pumulani
Masekondi 31-50: Kwezani
Masekondi 51-60: Pumulani
Bwerezani mpaka mutakwanitsa mphindi 4.
Protocol ya Tabata itha kugwiritsidwa ntchito pazochita zilizonse ndipo bonasi yoigwiritsa ntchito ndiyoti imawotcha mafuta mpaka maola 24 mutachita zolimbitsa thupi chifukwa chogwiritsa ntchito mpweya pambuyo pake. Inemwini, ndimakonda masewera olimbitsa thupi omwe amakhala akuwotcha maola angapo ndikachoka ku masewera olimbitsa thupi.
Ndinaponyanso masewera olimbitsa thupi a cardio ab, popeza makasitomala anga ambiri amakhala otanganidwa kwambiri ndikusunga zolimba.
Mukamasankha ma dumbbells anu ndi kukana kwamagulu kumbukirani kuti onetsetsani kuti akulemera pomwe mungasunge mawonekedwe oyenera. Ma Tabata adapangidwa kuti azitopetsa thupi lanu, chifukwa chake mungafune kulingalira zopepuka pang'ono kuposa momwe mumafunira.
Malizani chaka champhamvu!

Zokankhakankha

Yambani mu thabwa, ndi manja anu pansi pansi pamapewa anu
Yambani m'mimba mwanu ndikufinya glutes.
Kusunga m'chiuno mwanu simulowerera ndale, pang'onopang'ono kutsitsa thupi lanu ndikugwada pansi ndikutsinanso masamba anu.
Bwererani kumbuyo kuti muyambe malo mwa kuwongola mikono yanu.

Pyramid Kankhirani Pamwamba

Kuchokera pamalo omwe mumakonda kukankhira mmwamba, sungani manja anu kuti mupange kansalu pansi (ndi zala zanu zazikulu ndi zam'mbuyo).
Manja anu azikhala pakati pamapewa anu ndi mphuno.
Dzichepetseni mpaka mutakhala mainchesi pang'ono m'manja mwanu ndikuyimilira kwa masekondi awiri.
Bwererani poyambira ndikubwereza.

Flutter Kukankha

Gona chagada ndi mikono yanu pansi pamphasa ndi mbali zanu kuti musinthe.
Kwezani miyendo yanu pansi, ndikumenyetsa pansi.
Kusintha: Kuti mupite patsogolo kwambiri, kwezani mutu wanu ndi mapewa anu pansi pamene mukukankha kuti mutsegule minofu ya kumtunda ndi kutsika.

Lateral Band Kwezani

Gwirani gulu lochita masewera olimbitsa thupi ndikuyimirira ndi mapazi anu mulifupi
Gwirani mbali imodzi ya gululo ndi dzanja lanu lamanja mbali yanu ndi chigongono chanu chopindika pang'ono, ndipo pendani kumapeto ena a gululo ndi phazi lanu lamanzere.
Kwezani dzanja lanu lamanja molunjika mbali mpaka likugwirizana ndi mapewa anu, kenako muchepetseni pang'onopang'ono. Bwerezani.
Mukamaliza kubwereza konse, gwiritsani kutha kwa gululo pansi pa phazi lanu lamanja ndikukulitsa gululo ndi dzanja lanu lamanzere.

Biceps ma curls

Gwirani ma dumbbells awiri ndi kuwasiya apachike mbali zanu, ndi kanjedza kutsogolo.
Pindani zigongono zanu ndikupiringiza ma dumbbells m'mapewa anu. Osasunthika panthawiyi.
Imani pamwamba, kenako pang'onopang'ono bweretsani manja anu pamalo oyamba.


Post nthawi: Mar-26-2021