Anyonyomala kuti matako, kupanga bulu wokongola!

Izo ziri zodziwika bwino kuti mmodzi wa ziwalo amaonedwa kwambiri zokoma matako wamkazi. Kodi kupanga gawo ili la thupi zikuwoneka bwino ndipo wakhala wanu "yosangalatsa"? Anyonyomala kuti matako, lunges motsatizana - Zochita izi ndi ntchito zonse za awo kwenikweni kubweretsa zotsatira anakhumba kuti, kupanga bulu wako wokongola ndi zotanuka.

Ubwino zolimbitsa thupi pa minofu gluteal

Komanso kulimbikitsa minofu m'thupi adzasintha otaya magazi mu mafupa a chiuno, chifukwa kuchuluka elasticity khungu. Kuchita anyonyomala, kulimbikitsa minofu m'chiuno, kumbuyo, miyendo ndi abdominals, zimene zingakuthandizeni kupeza kaimidwe wabwino.

Anyonyomala kuti matako ndi wabwino mlingo cardio, chifukwa ngakhale kuchita Zochita popanda zolemera zina, m'pofunika kukweza thupi lanu. Chifukwa, Zochita, chifukwa glutes amathandiza kulimbitsa thupi wonse.

Nsonga pa ntchito Zochita

Anyonyomala kuti matako ndi amaonedwa kukhala Zochita otchuka kwambiri kwa gulu ili minofu. Zikuthandizaninso kuonjezera matako kuwapatsa kusinthasintha ndi mtundu wangwiro. Pali ena mokoma kuchita izi.

- Ngati mukufuna kuwonjezera voliyumu ndi kupereka convexity ayenera adatchithisira mafupa a chiuno pa anyonyomala monga otsika ngati n'kotheka, pafupifupi pansi pa mapazi anu.

- Ngati buku la matako ndi okwanira, koma chofunika kuti awapatse omangika mawonekedwe, anyonyomala ayenera kuchitidwa kuti ntchafu pa otsika mfundo yomweyi pansi ndi maondo ndichotse pa madigiri 90.

- Khalani zidendene zako pansi - akhoza Avulala!

- Pambuyo lililonse njira mphamvu, kuchita anatambasula Zochita: adzakuthandizani kwambiri kuti tikwaniritse zotsatira anakhumba ndi kupewa choipa zotheka.

- Kodi kupinda mmbuyo pa KUKHALA akuluakulu, makamaka pamene ntchito zolemera, chifukwa inu mukhoza kuvulaza msana.

Zogwiritsira Zochita

1. chakale Zochita kwa gawo ili la thupi ndi anyonyomala kuti glutes. Aliyense amakumbukira malamulo chifukwa kukhazikitsa uprazhneniyaesche ili ku sukulu. Izo ziyenera kudzongoka, miyendo lokha, ndi kuchepetsa thupi pansi, kupinda maondo anu ndi kubisila molunjika wanu. Mukhoza kusokoneza zolimbitsa thupi, kutenga burdening. Izi zikhoza kukhala ndodo, anaika pa mapewa kapena dumbbells. Kunyumba, mungagwiritse ntchito mabotolo wodzazidwa ndi madzi kapena mchenga.

2. kuchita chidwi, umene kwambiri patsogolo osati minofu ya matako, komanso m'chiuno, anachita motere: izo chofunika kugona pansi, kupinda mwendo wanu pa bondo, pamene lachiwiri Chikoka molunjika. Yesani kukhudza bondo la mwendo wopindidwa pansi kwa atagona mwendo molunjika. Pambuyo 10 kubwereza kukwaniritsa chinthu chomwecho mwendo chachiwiri.

3. Nkhondo bwino kutsimikiziridwa. Ngati anyonyomala kuti glutes, iwo tingachite ndi kulemera owonjezera kapena ayi. Kutenga sitepe patsogolo ndipo amawerama kwa bondo wopindidwa pa madigiri 90. The mwendo lachiwiri, kuyesera mopepuka kukhudza pansi. Pambuyo 8-10 reps kuchita chimodzimodzi ndi mwendo wina.

Kuwonjezera maphunziro, n'zotheka kutsegula ntchito matako ake pa akutsikira yachibadwa masitepe. Yesani kuwongola ndi mawondo kuti katundu pazipita osati gluteus, komanso minofu ya ntchafu.