Kulimbitsa thupi
Mutu wotembenuka:
Tikuyimirira pamiyendo yowongola.
Mapazi amayika m'lifupi mwake.
Manja pambali pa thupi.
Timapanga kuzungulira kumazungulira kumanzere ndi kumanzere.
Bwerezani nthawi 20.
Kusinthana ndi manja:
Timasunga malowo, manja okwezeka mpaka kutalika kwa mapewa.
Amasinthana ndi manja awiri nthawi imodzi.
Nthawi 20 mtsogolo, nthawi 20 zapitazo.
Kukweza mpando:
Manja patsogolo panga.
Tsimikizani yosalala, yang'anani.
Kwezani mwendo pampando, kukweza patsogolo, kupumula pa chidendene.
Pitani kumusi.
Inhale mukakweza, mpweya wotuluka mukachokera.
Bwerezani katatu.
Masewera olimbitsa thupi
Funsani makina osindikizira, atagona pa hemisphere:
Masamba amapita ku Hemisphere.
Mapazi amayika masokosi ndikusinthana.
3 Yafika nthawi 15.
Swing Press Press ndi miyendo yokwezeka pa madigiri 90:
Kupita kumbuyo kwanu.
Mapazi olowera pamadigiri 90.
Kwezani mtembowo kumiyendo, manja kumbuyo kwake.
3 Yafika nthawi 15.
Swing Press ndi miyendo yolunjika:
Timasunga udindo.
Timakweza miyendo ndikuwoloka.
Timadzuka ndi thupi kupita ku miyendo, tambasulani mosiyanasiyana ndi manja akumanja ndi atatuma.
3 Yafika nthawi 15.
Masewera olimbitsa thupi pamatako
Ma squats akutsogolo ndi Dumbbell:
Miyendo theka labiba ndikulira pamatunga 20 a madigiri 20.
Chepetsa dontho pachifuwa.
Mumpu timapanga zingwe, mawondo amapita ku masokosi am'mphepete.
Adakhala kufanana ndi pelvis ndi pansi.
Pamaso pa mpweya wabwino.
3 imabweranso nthawi 20.
Squat yokhala ndi mawonekedwe ambiri:
Mapazi okoka mapewa akulu.
Phazi loyikidwa mu Plie.
Dumbbell yotsalira pakati pa miyendo.
Pa mpweya umatsika.
M'fufuta, tibwereranso ku udindo woyambira.
Pamwambapa, siyani mawondo anu ofewa.
3 imabweranso nthawi 20.
Okondana ndi ma dumbbell ali:
Manja ndi ma dumbbells m'mphepete mwa thupi.
Pamene bondo la kutsogolo likugwera pamakwerero 90.
Bondo ili pa chidendene, katundu lonse amasamutsidwa chidendene.
3 Yafika nthawi 15.
Bulgarian lunge:
Bondo la nyumba yothandizidwa ndi ngodya kumanja.
Mwendo womasuka pampando wanu.
Khalani ndi zovuta pa chidendene cha mwendo wothandiza.
3 Njira 10.
Manja ndi chifuwa
Dzukani kumbuyo, kuyimirira pamalo otsetsereka ndi Dumbbell:
Ndimalandira dzanja lotambalala pampandowo pamaso panu, mbali inayo dumbbell.
Mawondo pang'ono.
Kokani mawonekedwe pa inu nokha ndi mphamvu yanu, dzanja lakakamizidwa ndi thupi.
Mupumira pang'ono pamalo apamwamba ndikutsitsa dzanja lanu kunyumba.
3 imabweranso nthawi 20.
Kukakamizidwa ku Maondo:
Tidayimitsa maondo anu pa Hemisphere.
Manja pansi pansi pamapewa.
Timagwira ntchito ma pongups, zitseko zimaphatikizidwa ndi thupi.
3 Njira 10.
Zovala zam'manja:
Timayika manja anu pampando wanu kumbuyo, zala zimayang'ana wina ndi mnzake.
Timapanikizika kuchokera pampando mu semi.
2 Njira 10.
[Kukankha mu STOP kumagona pamabondo:
Kukhala malo a thabwa.
Tsekani mawondo anu pansi, ndipo miyendo imawoloka m'miyendo kapena miyendo.
Timakonza manja anu m'lifupi mwake, gwiritsani ntchito makutu.
3 imabweranso nthawi 20.
Masewera olimbitsa thupi pa minofu
Black pa hemisphere:
Timayika ma lelo pansi pamapewa pa hemisphere, imani mu gawo lonse nthawi yayitali.
Koka
Timayamwa nyimbo zazikulu ndikuchita kutalika pafupifupi mphindi zisanu. Mutha kudumphira pa chingwe.