Mawondo okwera matako amakankha

• Inhloko yeziNdawo: Gym blo ny: tarena trondro.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Mawondo okwera matako amakankha

Kuthamanga kwa mawondo apamwamba ndi masewera olimbitsa thupi a cardio omwe amathandizira kugunda kwa mtima, kumapangitsa kuti anthu azigwirizana, komanso kulimbitsa minofu ya m'munsi mwa thupi. Zochita izi ndi zoyenera kwa aliyense amene akufuna kulimbitsa thupi lawo, kuyambira oyamba kumene mpaka othamanga apamwamba. Anthu angasankhe kuchita izi chifukwa sizimangothandiza kuwotcha ma calories komanso kuwongolera kusinthasintha komanso kuchita bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mawondo okwera matako amakankha

• Yambani kuthamanga m'malo mwake, kubweretsa mawondo anu m'mwamba momwe mungathere molunjika pachifuwa chanu, kusinthanitsa mwendo uliwonse.
• Mutathamanga pang'ono pa mawondo apamwamba, sinthani ku kukankha kwa matako mwa kukankha zidendene zanu kumtunda wanu, ndikusintha mwendo uliwonse.
• Yesetsani kuchita masewera olimbitsa thupi ndipo pitirizani kuthamanga nthawi yonse yolimbitsa thupi.
• Pitirizani kusinthana pakati pa mawondo okwera ndi kukankha kwa matako pa nthawi yomwe mukufuna kapena kubwereza.

Izinto zokwenza Mawondo okwera matako amakankha

• Gwirani Ntchito Yanu: Kuchita chidwi chanu ndikofunikira pakuchita izi. Zimathandiza kuti thupi lanu likhale lokhazikika komanso kuti likhale loyenera. Anthu ambiri amaiwala kuchita izi ndipo chifukwa chake, samapindula mokwanira ndi masewerawa.
• Yesetsani Kuyenda Kwanu: Pewani kuchita masewera olimbitsa thupi. Sikuti mutha kuchita mwachangu bwanji, koma za mtundu wamayendedwe aliwonse. Onetsetsani kuti mukukweza mawondo anu mmwamba mokwanira ndikukankha matako anu ndi sitepe iliyonse.
• Land Mofewa: Mukatera, onetsetsani kuti ili pamipira ya kumapazi anu osati zidendene. Ichi ndi cholakwika chofala chomwe chingayambitse

Mawondo okwera matako amakankha Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mawondo okwera matako amakankha?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a High Knees Butt Kicks. Ndi masewera osavuta omwe amalimbana kwambiri ndi hamstrings ndi glutes. Komabe, oyamba kumene ayenera kuyamba pang'onopang'ono kuti asavulale ndipo pang'onopang'ono awonjezere mphamvu pamene msinkhu wawo wolimbitsa thupi ukukwera. Ndikofunikiranso kukhala ndi mawonekedwe oyenera panthawi yochita masewera olimbitsa thupi kuti muwonjezere mphamvu zake ndikupewa kuvulala. Ngati muli ndi vuto lililonse la thanzi, nthawi zonse funsani dokotala kapena katswiri wa masewera olimbitsa thupi musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mawondo okwera matako amakankha?

• Mawondo Apamwamba Ndi Kudumpha: Iyi ndi njira yowonjezereka yomwe mumachita kulumpha pang'ono pamene mukusintha kuchoka pa bondo kupita ku lina.
• Mawondo Apamwamba Okhala ndi Arm Reach: Mu kusiyana kumeneku, mumafika mmwamba ndi manja anu pamene mukukweza mawondo anu, ndikupereka thupi lonse.
• Mawondo Apamwamba Pamalo: Iyi ndi mtundu wocheperako pomwe mumachita masewerawa mutayimirira pamalo amodzi, omwe ndi abwino kwa oyamba kumene kapena omwe alibe malo ochepa.
• Mawondo Apamwamba Okhala ndi Gulu Lotsutsa: Mtunduwu umaphatikizapo kugwiritsa ntchito bandi yolimbana ndi akakolo anu kuti muwonjezere zovuta pamasewerawa.

Izinto zokufunda ezishisa ezivumelekile Mawondo okwera matako amakankha?

• Ma Burpees amatha kukhala owonjezera kwambiri pamakankhidwe apamwamba a mawondo chifukwa amaphatikizanso mayendedwe ofanana, komanso amaphatikizanso kukankha, kupereka kulimbitsa thupi kwathunthu.
• Anthu okwera mapiri ndi mafananidwe ena abwino a Kuthamanga kwapamwamba kwa mawondo pamene amayang'ananso pachimake, miyendo, ndi glutes, komanso kuwonjezera kugunda kwa mtima kwa cardio workout, yofanana ndi chikhalidwe chapamwamba cha High knees butt kicks.