Jinsi ya kutengeneza mwili bila kuingia Gym


Castr

Castr

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Castr

Castr

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Inakuaje wadau?

Nimeanza mazoezi ya kunyanyua uzito (I hate saying vyuma) mwaka 2013. Katika mazoezi hua tunasema majukumu ndiyo mchawi wa mazoezi, hivyo majukumu ya chuo yalikua yakinifanya nisiingie gym vile ninavyotaka iwe.
Wakati mwingine unajikuta unakosa pesa ya kuingia gym hivyo unajikuta huna option zaidi ya kukaa nyumbani ukiangalia ulivyoviingiza kwa wiki sita vikipukutika.

Lakini kwa muda nimekua nikitumia njia ambayo inanifanya kuubakisha mwili kwa kuujaza na kuukata.
Best of all, hili zoezi unaweza ukafanya popote na ndani ya dakika 45 (kutegemea na unavyotaka kua challenged).

Ili kuyafikia malengo ya hapo inabidi tufanye haya mazoezi kwa kutumia mtindo unaoitwa Tabata Protocol.

Zoezi tutakalolifanya litakua ni push ups (pushapu).

Na kanuni yetu itakua;

Zoezi moja litajumuisha seti nne.
Seti moja itajumuisha reps 20.
Kupumzika kati ya seti na seti ni sekunde 10.
Kupumzika kati ya zoezi moja na jingine ni dakika moja.

Anza na Pushap za Kawaida.
Hii ni ile aina ya pushap ambayo watu wengi wameizoea. Kama alizopiga Magufuli ila wewe usikunje ngumi.
pushup-png.462249

Utaanza kwa kwenda juu ukishuka chini hiyo ni moja, utafanya hivyo mara 20. Utapumzika sekunde 10 na kurudia tena mara nne.

Hapo tunakua tumemaliza zoezi moja tunaenda jingine.

Pushap za miguu ikiwa imeinuka.
Mimi hua naweka miguu kitandani, unaweza ukaiweka kwenye stuli, jiwe au hata ndoo ukiigeuza juu chini. Pale daraja la Manzese miguu hua inawekwa kwenye ngazi.
5511218-png.462252

Utaanza kwa kwenda juu ukishuka chini hiyo ni moja, utafanya hivyo mara 20. Utapumzika sekunde 10 na kurudia tena mara nne.

Hapo tunakua tumemaliza zoezi la pili, tunaenda jingine.

Tunakuja na Spartan Pushap.
Mikono yako inatakiwa ipishane, mmoja uwe mbele kushinda mwingine. Lakini ukiwa unaenda juu mkono uliokua mbele utaurudisha nyuma na uliokua nyuma unaupeleka mbele.
spartan-jpg.462253

Utaanza kwa kwenda juu ukishuka chini hiyo ni moja, utafanya hivyo mara 20. Utapumzika sekunde 10 na kurudia tena mara nne.

Hapo tunakua tumemaliza zoezi la tatu tunaenda jingine.

Tunamalizia na Pushap za Magoti kugusa Chini.
Unaweka mikono kama unataka kupiga pushap alizopiga Magufuli, ila magoti yako yatakua yamegusa chini na usikunje ngumi kama Magufuli.
push-up-on-knees_exercise-jpg.462255

Utaanza kwa kwenda juu ukishuka chini hiyo ni moja, utafanya hivyo mara 20. Utapumzika sekunde 10 na kurudia tena mara nne.

Hapo tunakua tumemaliza zoezi letu.

NB.
-Utavuja sana jasho ndani ya dakika moja
-Kama hujawahi kufanya mazoezi, usifanye spartan pushap na hii ya magoti kugusa chini kwa sasa mpaka utakapozoea. Pia punguza idadi ya seti na reps, jiongezee na muda wa kupumzika.
-Natumia uzoefu na kujifunza kwa wengine, sijasomea, ushauri wangu siyo wa kidaktari.
-Comment workout yako tupate kujifunza.


Update:
Tafadhali usiniquote na kuniuliza juu ya hii mada
 
NYANYADO

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NYANYADO

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Ngoja nianze,
 
S

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S

Sumu

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Mimi huwa napiga push-ups mia kila asubuhi. 50 kwa 50.

Sijaelewa hiyo spartan.
 
shushushu VIP

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shushushu VIP

shushushu VIP

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Pushapu nzur hzo mm nataka za kukata tumbo
 
AKILI KIJIKO

AKILI KIJIKO

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AKILI KIJIKO

AKILI KIJIKO

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Je inakuwaje kwa sisi tunaofanya kazi za kutumia nguvu nyingi kama kubeba zege na kutembea au kuendesha baiskeli umbali mrefu kuna haja ya mazoezi zaidi maana izo kazi me naona ni zoezi tosha
 
Castr

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Castr

Castr

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Aisee kwanza hongera lakini utagundua kua kwa sasa hivi hazikupi tena changamoto.

Kwa spartan fanya kwamba mikono ikishakaa kama ile picha inavyoonesha utakua ukija juu unakua kama unataka kupiga pushap za kupiga makofi (hivyo utakua unanyanyua mikono yako off the ground).
Lakini kila ukinyanyuka mkono uliokua nyuma utaenda mbele, uliokua mbele utarudi nyuma.

Kama bado mkuu, usisite kuniuliza.
Mimi huwa napiga push-ups mia kila asubuhi. 50 kwa 50.

Sijaelewa hiyo spartan.
 
Castr

Castr

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Castr

Castr

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Je inakuwaje kwa sisi tunaofanya kazi za kutumia nguvu nyingi kama kubeba zege na kutembea au kuendesha baiskeli umbali mrefu kuna haja ya mazoezi zaidi maana izo kazi me naona ni zoezi tosha
Kazi kama hizo zinakupa nguvu na ukakamavu unaweza hata ukapata mwili uliokata lakini haviji kwa mpangilio, kufanya mazoezi ni kupangilia nini unataka kionekane na nini kisionekane.
 
Mwelewa

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Mwelewa

Mwelewa

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Mimi huwa napiga push-ups mia kila asubuhi. 50 kwa 50.

Sijaelewa hiyo spartan.
Spartan push-ups itakusaidia kukigawa kifua. Pia misuli ya mikono. Lakini usisahau kufanya na mazoezi ya miguu na tumbo. Mwili unatakiwa uimarike sehemu zote.
 
shushushu VIP

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shushushu VIP

shushushu VIP

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Una kitambi kikubwa kabisa kabisa au una tumbo flat ila unataka kulikata?
Ni na tumbo la kawaida ila nataka kulifanya liwe na mkazo fulan kama six pack yaan lile tumbo hata unaweza kumruhusu mtu kukushika na asione manyamanyama au ukamruhusu akupge ngumi tumbon
 

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