Kodi mungagwire bwanji bwino kuti muchepetse thupi?

Maselo - ichi ndi chimodzi mwa zochitika zoyambirira, "oyang'anira" a zovuta zonse zamakono zatsopano. Ngakhale kuti zinali zosavuta, kusamalana ndi kukhumudwa - zonsezi, tsankho lomwe linayambira kusukulu. Pambuyo pake, njira yopangira mipando ikuyenera kukumbukirani, makamaka ngati mukuwona phindu lomwe amapereka kumbali ya pansi - mawondo, minofu, m'munsi, nsana ndi ntchafu yam'mbuyo, quadriceps ndi matako.

Zakale za mtunduwo

Tiyeni tiyambe ndi momwe tingagwiritsire ntchito masewera olimbitsa thupi kuti tipewe kulemera.

Tonsefe timadziwa ntchitoyi - phazi lapafupi mbali, manja patsogolo panu, mapazi akuyembekezera. Pa kudzoza komwe timatsamira patsogolo, sintha maondo athu. Kutuluka - timayambira pamalo oyambira. Pachifukwa ichi, choyimira chiyenera kukhala pansi (zidendene kapena zala zazing'ono sizimang'amba), ndipo zofalitsa ziyenera kusokonezeka.

Plieu

Koma chinthu chofunika kwambiri ndi kudziwa momwe mungagwiritsire ntchito atsikana bwino, chifukwa mtundu umenewu umapereka katundu pamatako ndi mkati mwa ntchafu.

Timakweza miyendo kupitirira mapewa, masokosi - kumbali, kumbali yolumikiza (ngati n'kotheka), manja pa chifuwa, kapena "pa ballet" mu malo achiwiri. Timagwetsa mawondo athu motsogoleredwa, osawasokoneza pamphuno.

Ndi kulumpha

Palibe chomwe chingakhale chothandiza kwambiri polepheretsa kulemera kwake, monga momwe mungathe kugwiritsira ntchito bwino ndi kulumpha. Ntchitoyi ndi imodzi mwa njira zabwino za cardio, imapirira chipiriro, mphamvu yowonongeka ndipo, ndithudi, imatentha mafuta.

Choncho, timagwedezeka mumasewero a kalembedwe, ndipo, poyendetsa miyendo yathu, tidumphira mwatcheru, kutambasula miyendo yathu. Masokiti atangogwira pansi, timayamba kugwada ndikugwa.

Ndipo kusiyana kwakukulu kwina pa mutu wa kulumphira: miyendo pamodzi pamtunda wochepa, kudumphira mmwamba, kutambasula miyendo yathu pamtunda waukulu, ndipo mwamsanga pamene mapazi athu agwira pansi, timayamba kugwedezeka pamalo otalika, komwe timachokanso kuthamanga.