Mu Know: Fitness ndi mavidiyo ochita masewera olimbitsa thupi omwe amachitidwa ndi mphunzitsi waumwini, Jeremy Sry , momwe amawonetsera zolimbitsa thupi pang'onopang'ono zomwe zimakhala zosavuta kuchita kunyumba , kumalo ochitira masewera olimbitsa thupi komanso ngakhale poyenda.
Kuchita zinthu mwanzeru komanso kuchita zinthu mogwirizana n'kofunika kwambiri pa ntchito iliyonse ya tsiku ndi tsiku imene timagwira, kuyambira ku ntchito zonyozeka monga kudzuka m'mawa ndikuyenda m'bwalo, kupita ku ntchito zovuta monga kukwera mapiri kapena kuthamanga. Kusuntha katatu kophweka sikungowonjezera bwino komanso kugwirizanitsa kwanu, koma kudzakuthandizani kulimbikitsa magulu anu akuluakulu a minofu.
1. Pistol Squats (3 seti za 10 reps mbali iliyonse)
Kuyambira poyimirira, tulutsa mwendo umodzi kutsogolo ndikugwada pansi pang'onopang'ono. Ngati mukuwona kuti ndizovuta kwambiri, mutha kupeza nsanja ndikuigwiritsa ntchito moyenera.
2. Mapulani (maseti 3 a masekondi 30 obwerezabwereza)
Tengani thabwa ndi mapewa anu pamwamba pa manja anu. Mukayamba kutopa, mutha kuwonjezera kakhota kakang'ono kumbuyo kwanu kuti muwonetsetse kuti abs yanu imakhalabe ndi mgwirizano.
3. Mapapewa (maseti 3 a masekondi 30)
Muli thabwa lomwelo, bweretsani dzanja limodzi paphewa lina ndikulibweza pansi. Sungani pachimake chanu chofinyidwa ndi chokhazikika, kuti musagwedeze m'chiuno mwanu. Bwerezani ndi dzanja lanu lina ndi zina zotero.
Zambiri zoti muwerenge:
Icebox yowoneka bwino iyi ndi haibridi ya tray ikupatsani malo oziziritsa ambiri
Pangani zakumwa ngati pro ndi shaker yokongola iyi
Ogula akuti mphika uwu ndi womwe umaphikira mpunga, mazira ndi zina zambiri
