Posachedwapa, amayi ndi akazi ambiri amayamba kuchita zinthu zolimbitsa thupi. N'zosavuta kufotokoza: Sikuti amayi onse ali ndi mwayi komanso nthawi yokayendera gulu la odwala, ndipo amaoneka kuti sangakwanitse kuchita masewera olimbitsa thupi kunyumba. Kuonjezerapo, kuchita masewera olimbitsa thupi ndi kupopera kulemera sikutanthauza ndalama zambiri zogwirira ntchito, ndipo sizingatheke kuti zisinthidwe.
Kuchita masewera olimbitsa thupi ndi amayi osakaniza: kudziwika
Zochita za amayi m'njira zambiri zimagwirizana ndi zochitika za amuna. Kusiyana kokha ndiko kuti hafu yokongola yaumunthu nthawi zambiri imakhudzidwa ndi zigawo zina zingapo, ndipo sikuyenera kugwiritsa ntchito kulemera kwakukulu. Ganizirani zomwe zimachitika ndi amayi omwe ali ndi vuto lochita masewera olimbitsa thupi:
- Mayi ayenera kusankha chotupa cha 2 mpaka 5 kilogalamu iliyonse. Kulemera kwakekukwanira kuwonjezera katundu ndi kulimbitsa minofu mogwira mtima ndi kuchepa mobwerezabwereza. Koma kukokera miyeso ikuluikulu sikofunikira: amuna azichita izi motsutsana ndi zakudya zamapadera kuti apeze zithumba zabwino ndi minofu yambiri, ndipo simungathe kuyika izi monga cholinga chawo.
- Ndikokwanira kuti amayi azithana ndi mavulo awiri pa sabata kwa maola 1-1.5. Amuna, monga lamulo, amafunika kugwira ntchito mobwerezabwereza - koma apa kusiyana kumeneku kumayambanso ndi kusiyana kwa cholinga cha makalasi.
- Pofuna kulemera, amayi akulangizidwa kuti asadyeko kwa maola awiri asanafike komanso ataphunzira. Mphindi 15 musanayambe kumwa zakumwa za khofi yatsopano yosasakaniza popanda shuga ndi shuga - izi ndi zachilengedwe zowononga mafuta.
- Akazi sayenera kuchita masewero olimbitsa thupi pambali, mwachitsanzo. minofu ya m'mimba ya oblique (imayima ndi dzanja lamanja, imayenda mozungulira kumanja, mofanana ndi mbali yachiwiri). Ichi ndi ntchito yamphongo imene imagwiritsidwa ntchito kuti ikule m'chiuno mwa kuwonjezera kuchuluka kwa minofu ya oblique.
Ichi ndi chinthu chofunikira kwambiri kudziwa musanayambe kugwira ntchito. Kumbukirani - kwa amayi ndi abambo zotsatira zake ndizozoloŵeratu kawirikawiri!
Kuchita masewera olimbitsa thupi kwa akazi
Choncho, timadutsa ku zovuta zolimbitsa thupi. Chinthu chofunika kwambiri pa nkhaniyi ndicho kusasamala, kufanana kwa kayendetsedwe kake komanso tempo yolimbitsa thupi.
Kuchita miyendo ndi mabowo (squats ndi dumbbells)
Kuimirira, mapazi paphewa palimodzi, m'manja mwa opusa. Pang'onopang'ono kumizako, kukoka miyendo kumbuyo, mpaka pamlingo wa ngodya yolondola pamadondo, kenako nyamuka. Ikani ma seti 3 a maulendo 15.
Yesetsani kuchita ntchafu yamkati
Kuima, miyendo ikuluikulu kusiyana ndi mapewa, masokosi mpaka momwe zingathere, m'manja mwa osokoneza bongo. Pewani msana wanu, mutsike ngati momwe mungathere, kenako bwererani ku malo oyamba. Ikani ma seti 3 a maulendo 15.
Kuchita miyendo ndi matako (kulumikizana ndi osayankhula)
Kuima, mapazi kumbali pagawo palimodzi, kupondereza phazi lanu lamanja, kuika phazi lanu kumbuyo kwala. Kodi squat mu malo awa ndi kubwerera ku malo oyambira. Bwerezani mwendo wina. Ikani ma seti 3 a maulendo 15.
Yesetsani kuchita minofu ya kumbuyo (kufa ndi ziphuphu)
Kuima molunjika, mawondo akugunda pang'ono, mmanja a osalankhula. Onetsetsani kutsogolo, tambani dumbbells pakati pa mdima. Ikani ma seti 3 a maulendo 15.
Muzichita masewera olimbitsa thupi
Kugona kumbuyo kwanu pamtsamiro kuti zitsulo zanu zisakhudze pansi, pumulani miyendo yanu pansi. Tambasulani manja owongoka ndi dumbbells mmwamba ndipo pang'onopang'ono kufalikira, perekani pansi mpaka pachifuwa. Ikani ma seti 3 a maulendo 15.
Muzichita masewera olimbitsa thupi pa mapewa ndi manja
Kuima molunjika, manja ndi zitsulo zosungira pansi. Sungani dzanja mwakachetechete panthawi imodzimodzi, muchigwedeze mu golidi, mutenge phokoso kumbuyo kwanu. Pa nthawi yomweyi, kwezani dzanja lachiwiri pamlingo wa chifuwa, ndikugwedeza uta. Strand manja anu. Ikani ma seti 3 a maulendo 15.
Kuphweka kosavuta kukuthandizani kuti mukhalebe olimba komanso mupange minofu yofunikira.