Chifukwa cha nthano zambiri zomwe zimakhala zofunikira kuti mutenge mtolo woonjezera, momwe mungapangire msanga msanga ndikukhala winawake monga Schwarzenegger, mu skirt, ambiri akuwopa ntchito zolimbitsa thupi. Ndipotu, kuti mupange minofu yotsitsimutsa mumasowa zolemera zambiri komanso zakudya zamadyedwe, koma palibe njira yosavuta yochitira masewera olimbitsa thupi olemera 2 kg.
Kodi ndi ndalama zochuluka zotani zomwe zimapangitsa kuti muzichita masewera olimbitsa thupi?
Ngakhale kuti machitidwe abwino ndi otukumula ndi osavuta, amachulukitsira kumwa makilogalamu, poyerekeza ndi machitidwe osapanga. Ola limodzi lophunzitsidwa ndi mabomba osakaniza 1.5-2 makilogalamu iliyonse amawotcha pafupifupi makilogalamu 400.
Kuti izi zikugwiritsireni ntchito, mumayenera kuchita mmawa uliwonse kwa mphindi 15-20, kapena kuchita katatu pa sabata, koma kwa mphindi 60.
Kuchita masewera olimbitsa thupi ndi dumbbells kungakhale njira ziwiri: zozengereza, anaerobic, popanga minofu yaikulu, ndi mofulumira, aerobic, chifukwa mafuta oyaka. Mutatha kusintha bwino chiwerengero chanu, kuchepetsa kulemera, mutha kuchita zofanana, koma kale kuti mupange chitsimikizo cha minofu.
Patsiku la maphunziro, tsiku lina mudzazindikira kuti mankhwala osokoneza bongo ayamba kutayika - ichi ndi chizindikiro chakuti muyenera kuwonjezera chiwerengero cha kubwereza kapena kuwonjezera kulemetsa, chifukwa thupi silidzakula ngati katundu sali wolemera kwa inu.
Kuchita zovuta zambiri ndi zopopera zapakhomo kunyumba
Pofuna kupeza masewera olimbitsa thupi ndi otupa, muyenera kudziwa chomwe mukufuna kuchikwaniritsa. Mwachitsanzo, ngati choyamba mukufuna kumanga matayala ndi m'chiuno, muyenera kupanga zida ndi masewera. Ngati mimba ndi yofunika kwambiri, ndiye kuti mukulephera. Ngati mukufuna kuthandizira, zovuta zolimbitsa thupi ndi dumbbells ziyenera kuika malo onse ofunikira.
Chitani zochitika zonse zomwe zafotokozedwa mu njira zitatu zowonjezera 8-12. Ngati izi n'zosavuta, kuchulukanso kungapitirire:
- Pangani kutentha : mwachitsanzo, mphindi zisanu ndi zitatu (8-10) muthamanga kapena chingwe.
- Chitani pa mapewa . Kuima, miyendo mbali-kupatukana, mikono itsika. Tengani zitoliro mmanja mwanu ndikukweza ndi kuchepetsa mapewa anu mwachibadwa.
- Muzichita masewera olimbitsa thupi . Kuimirira, mapazi paphewa palimodzi, mikono itatsika ndi kumira pamakona, m'manja mwa bingu, thupi linasunthira patsogolo. Sungani mikono yanu kuti muwongolere, ndikuyendetsa zokha pokhapokha mutagwiritsidwa ntchito.
- Muzichita masewera olimbitsa thupi. Kuima, miyendo mbali-kupatukana pambali, mikono itatsika, kumveka m'manja. Gwiritsani manja mwakachetechete, musasinthe malo a mphutsi.
- Muzichita masewera olimbitsa thupi . Lembani kumbuyo kwanu, miyendo molunjika, manja okhala ndi ziphuphu pamfuwa mwanu. Tchulani chotsitsa kuchokera pansi. Bweretsani ndi miyendo yokhotakhota.
- Muzichita masewera olimbitsa thupi . Imayima, miyendo ikuluikulu kusiyana ndi mapewa, mikono ikutsika, zong'amba m'manja. Kodi masewerawa amakoka pakhosi, kutsogolo kwa mabondo 90?
- Muzichita masewera olimbitsa thupi . Kuthana ndi makondomu mmanja mwanu.
- Kutambasula . Khalani pansi, miyendo padera. Kokani manja anu poyamba pa mwendo umodzi, ndiye kwa wina, ndiye_kupakati. Kenaka bwerani kumbuyo kwanu ndikugwirana manja ndi miyendo mwanjira zosiyanasiyana.
Kuchita masewera olimbitsa thupi oyamba kumene sikuyenera kuchitidwa mwamsanga ndi katundu wokwanira: choyamba yesetsani kupanga nambala ing'onoing'ono yobwereza kapena njira. Ambiri amakhulupilira kuti ndiwothandiza kuti azichita kumbali kumbali ndi zidutswa zamphongo. Koma izi ndizochita masewero olimbitsa thupi, ndipo cholinga chake ndi kupopera minofu yothandizira, yomwe imawonekera chikulitsa chiuno. Choncho, musaphatikizepo zovuta zanu monga zolakwika kapena kusadziwa.