Sikofunikira kulumikiza maphunziro amphamvu kokha ndi chikhumbo chomanga biceps ndi quadriceps. Khulupirirani ine, ngati simukuyesera kukonza thupi, izi sizikutanthauza kuti zochitika zolimbitsa mphamvu ziyenera kutayidwa.
Pindulani ndi kutaya thupi
Chinthu choyamba chimene chimachitika panthawi ya kuchita masewera olimbitsa thupi , kapena panyumba pamagetsi ndi kupasuka kwa minofu. Zotsatira zake, zimabwezeretsedwa ndi kumangidwanso pogwiritsa ntchito amino acid, ndipo potsirizira pake, amakhala opirira kuposa kale. Ndipo izi zikutanthauza kuwonjezeka kwa kupirira kwathunthu kwa thupi, zomwe zidzatithandizira kuti tigwiritse ntchito molimbika pochita ntchito zowonongeka - kugwira ntchito m'munda, kukwera masitepe, ndi zina zotero. Mwa kudzipangira nokha ndi machitidwe amphamvu kwa akazi, mumasunga mphamvu za thupi lanu kuti mukhale ndi zinthu zokondweretsa.
Inde, muyenera kunena mawu okhudza ubwino wochita masewera olimbitsa thupi. Mu America (dziko limene aliyense amadwala ndi kunenepa kwambiri ndi chilakolako cha thupi), maphunziro apangidwa omwe atsimikizira kuti pamene kutopa kutentha kumawotcha mafuta ambiri. Gulu loyamba la kulemera kwa patsiku linkachita masewera olimbitsa thupi, ndipo gulu lachiwiri - ndi mphamvu. Thupi lotaika linali lofanana, koma gawo limodzi mwa magawo atatu a kulemera kwa gulu loyamba - linali minofu ya minofu, ndipo gulu lachiwiri linangotaya "mafuta." Kuphatikizapo machitidwe olemera-kutayika mu pulogalamu yochepa, mumataya mafuta oposa 40%.
Kuwonjezera apo, minofu ndi njira yabwino yosungira kagayidwe kamene kagayidwe kake kakang'ono kwambiri. Kotero, pambuyo pa kuphunzitsa mphamvu, mphamvu ya metabolism ikufulumira pa maola 39 otsatira, zomwe zikutanthauza kuti minofu sikukupatsani inu mwayi wobwezeretsa mafuta ataphunzitsidwa.
Palinso chinthu chomwe chimapangitsa kuti kulemera kwa thupi kukhale kovuta. Asayansi asonyeza ziwerengero - omwe akuphwanya zakudya, amasowa ndi kuphunzitsa. Komanso zomwe zimapangidwanso - kuphunzitsa mafuta kuti mukhale otsimikiza komanso kukhala ndi mphamvu, zomwe zingakuthandizeni kupewa kusokonezeka pa zakudya.
Zochita
Pankhani iyi, tikukupatsani mphamvu zochitiramo mphamvu kwa atsikana ku miyendo ya miyendo, mapako ndi ntchafu.
- IP - atagona pansi, manja pambali pa thunthu, miyendo m'kati mwa m'chiuno mwake, pang'onopang'ono pamapiko ake - pamwamba pamwamba pamabowo. Sitikutaya mpaka kumapeto. Kutulutsa mpweya pamwamba. Timachita maulendo 20. Kenaka konzekerani malo a pelvis pamwamba ndikupangitsa kuti mitsinje ikhale yotuluka. Maphwando amawomba, amachita maulendo 10.
- Timagwedeza mawondo ku chifuwa - timatsitsimula zofalitsa .
- IP - imakhala pansi, mapazi m'lifupi, ndikubwereza 1.
- Tambani miyendo yathu pansi - pumula.
- IP - mapazi m'lifupi mwake, mawondo akuwerama, akugugulira mwendo wamanja ku bondo, kuika phazi pamondo. Timayamba ndi phazi lamanzere kuti tikankhire pamtunda kumtunda. Timakweza pepala lokha, sitimachotsa njuchi kapena chidendene. Timachita maulendo 10, yikani mapepala pamwamba pake, sintha miyendo ndikupanga maselo atatu pa phazi.
- IP - ali pambali pake, pogwiritsa ntchito nyali ya thupi. Tikapumula khola lathu pansi, mwendo wakumunsi umapindika, chapamwamba chimatambasulidwa. Thupi likhale ndi mapeto ena pansi pafupi ndi mkono, wachiwiri pa mwendo wotambasula. Timapanga phazi kupita mmwamba, kutulutsa masokosi. Pambuyo pazokwereza 10, konzekerani phazi kwa mphindi zingapo pamwamba pamtunda, ndipo chitani zomwezo mofanana, ndipo chitani masewerawo pa mwendo wachiwiri.
- Timayambira pazinayi zonse, palmu pansi pa mapewa, kubwerera molunjika, osagwedezeka. Timakweza dzanja lathu kumanzere ndikukwera pamwamba. Pambuyo pazokwereza 10, konzani mwendo pamwamba ndikusintha mbali. Ife timakhala pa zidendene, tipumule. Kenaka timapanga njira zina zitatu, kupuma pakati pawo.
- Timasunthira kumbuyo kumbuyo, kukweza miyendo yathu padenga, kuwoloka miyendo yokhotakhota, kukoka paokha, kenako kutambasula miyendo ndikusintha malo awo.