M'miyezi yotentha, lingaliro lakufinyira kumalo ochitirako masewera olimbitsa thupi limakhala lotentha kwambiri kuvomereza. Koma osadandaula, tili ndi yankho latsopano.
Pukutani fumbi pazitsulo zapakhomo, pangani mafuta oteteza ku dzuwa, konzekerani kuwotcha mafuta, ndikuphulitsa malaya omwe akukankhira pankhondo ya 400+ yoyimira.
Mudzagwiritsa ntchito njira ya "Juarez Valley" kuti muchite masewera olimbitsa thupi mobwerezabwereza, ndikupanga chidule chapakatikati pamizere iwiriyi, ndikuwonjezera ndi kutsika kangapo mwa "makwerero".
Muyamba ndi ma push-up 20 ndi 1 curl, kenako shuttle mita 50, kenako ma push-up 19, ma curls awiri, ndi sprint, kenako ma push-up 18, ma curls atatu, ndi sprint. Mpaka mukafike kukankhira kumodzi ndi ma curls 20 omwe amang'amba khungu lanu.
Ikani manja anu pazolumikiza, yambani ndi thabwa lolimba, ikani manja anu, zigongono, ndi mapewa mozungulira, ndipo mutseke manja anu panja (A). Sungani mayendedwe, pindani zigongono zanu, ndikutsitsa thupi lanu mpaka chifuwa chanu chifike pansi (B). Kwezani mwamphamvu mpaka magongono anu atalikiratu. Bwerezani
Kuyimirira, ikani timadontho tating'onoting'ono mbali yanu, mitengo ikuluikulu ikukuyang'anani (A). Popanda chidwi, pindani zida zanu ziwiri ndikutembenuzira manja anu mpaka chala chanu chili pafupi ndi phewa lanu (B). Finyani apa ndikutsitsa zolemetsazo, kulimbana nawo nthawi zonse ndikubwereza.
Malizitsani kuzungulira kulikonse ndikulola thupi lanu kulowa pachisangalalo cha zopatsa mphamvu. Chombo chachifupi 2 x 25m (kumbuyo ndi kutsogolo) chidzakupangitsani kutuluka, chifukwa chake pitani pa accelerator, kwezani mawondo (A) ndikuyendetsa patsogolo ndi mikono yanu (B).
Post nthawi: Jul-29-2021