Mkazi aliyense alota maloto ochepa komanso okongola. Ambiri mwa chiwerewere sagwiritsa ntchito masewero olimbitsa thupi kuti asunge thupi. Koma palinso akazi omwe alibe nthawi kapena ndalama kuti azipita ku masewera olimbitsa thupi.
Kuchita zozizwitsa ndi kutumiza kunyumba kumakuthandizani kukhalabe ndi thupi, ndipo mudzawona kuti ntchito yanu ikukula bwino.
Zophatikizika zovuta ndi zozizwitsa
Kuchita zozizwitsa ndi kutumiza kumathandizira kuwonongeka kofulumira ndi kothandiza , kumanga minofu, kulimbitsa khungu, ndi kulimbitsa thupi. Ingokumbukirani kuti katunduyo ayenera kukhala wotheka, wopanda kutopa. Tiyeni tiyang'ane mitundu yonse ya masewero olimbitsa thupi.
Zochita pa matako:
- kuima, kumangiriza mabotolo ndi belt expander. Kujambula m'mimba mwako ndi kusinthanitsa matako, kwezani phazi lanu masentimita makumi awiri kuchokera pansi. Pa mwendo uliwonse, yesetsani maulendo 15;
- atayima pamalo omwewo, akugwedeza kumbali, pomwe chalachi chiyenera kukhala chophweka. Yesetsani maulendo 15 pa mwendo uliwonse;
- bwerani ndi mawondo anu. Lonjezani nangula pa phazi lanu lamanja, limbani pa mapewa anu. Popanda kuwongolera, kwezani phazi lanu lakumanja, mu malo anu chiuno chanu chiyenera kukhala pamlingo womwewo ndi thunthu. Zosungira zimakhala zosasunthika. Chitani chimodzimodzi ndi phazi lakumanzere, kukonzanso zolembera. Phunziro lililonse la mwendo liyenera kuchitidwa katatu.
Kuchita zozizira:
- mu malo apamwamba kumbuyo, bendani mwendo umodzi ku mawondo ndikukwera ku chifuwa. Pachimake cha zojambulidwa, pendani phazi. Mlalo wachiwiri ndi wowongoka. Pang'onopang'ono, yongolani mkono wopindika, ndipo musagwedeze zala. Yesetsani maulendo 15 pa mwendo uliwonse;
- Popanda kusintha malo, tanizani makutu anu ndi kutumizira, kwezani miyendo yanu ndikuifalitsa, ndikuchepetseni pang'onopang'ono. Ikani manja anu pamtengo, koma ngati muli ndi vuto ndi msana, kenaka mukhale pansi pa matako;
- malo oyambira akuyima, miyendo ndi mbali ya mapewa padera. Imani pa zofufuzira, tenga malekezero a tepi mu manja otsika ndi opangidwa. Pogwiritsira ntchito kufalitsa, katatu ayenera kupanga. Kodi 10 amasambira kumbali yoyamba ndi phazi limodzi ndiyeno.
Zochita za makina:
- popanda kusintha malo apitalo, imani ndi phazi lanu lamanja pamphuno ya zolembera. Ndi dzanja lanu lamanja, imitsani tepi pamapazi. Pomwe thupi lanu likuwombera kumanja, pepala siliyenera kusunthira. Pangani zofuna 15 kumanja ndi kumanzere;
- mu malo ovuta, kwezani miyendo mmwamba. Lembani mapazi. Pa chifuwa cha chifuwa, gwirani manja anu pamakona. Kuponya miyendo pang'onopang'ono, chotsani chimbudzi kuchokera pansi. Yambani ndi swings 10, kuonjezera ndi nthawi chiwerengero cha nthawi.
Zochita za kuponderezana ndi expander
Mothandizidwa ndi gulugufe, mungathe kuchita zolimbitsa thupi kwa pafupifupi mitundu yonse ya minofu, kuphatikizapo hamstrings, makina osindikizira ndi minofu ya pectoral.
Yesetsani kuchita chifuwa . Lonjezerani gulugufe pakati pa zowonongeka. Manja awonetsetse pansi, zidutswa zimaphatikizana wina ndi mzake, kenaka kutsekemera.
Muzichita masewera olimbitsa thupi . Mu malo apamwamba, gwedezani miyendo pamabondo, finyani mapeto amodzi ndi mawondo, wina ndi manja anu kutsogolo kwa nkhope yanu. Kukweza mapazi anu pansi, finyani kutsogolo ndi mapazi anu. Muyenera kumverera kupweteka m'makina apamimba.
Muzichita masewera a ntchafu. Lembera pambali panu, konzani zofufuzira pakati pa mawondo anu. Finyani agulugufe akunyamuka ndipo gwirani ntchitoyi kwa masekondi khumi. Gwiritsani ntchito masewerawa mpaka 50.
Pogwiritsa ntchito masewero olimbitsa thupi, chiwerengero chanu chidzakhala ndi mawonekedwe ndi mawu! Pankhaniyi, simukusowa kupeza nthawi ndi ndalama kuti mupite ku masewera olimbitsa thupi.