Bulu monga mtedza ndi. M'mene tingamangire glutes?

Round ndi taut bulu - ndi loto la atsikana ambiri. Ena wapatsidwa ukulu mwa chirengedwe, ndi kagayidwe ndi chotero kuti inu mukhoza kudya maswiti usiku ndi kukhalabe mawonekedwe lowopsya la matako, kodi sinafalikire ndipo Musawonjezepo mabuku a. Koma mayunitsi amenewa, makamaka atsikana kugwira ntchito mwakhama pa thupi lanu chidwi amuna mitundu wokongola. Today ife wokhuzidwa ndi wansembe monga mtedza ndi. Aliyense wa ife akhoza kukwanitsa ngati mpweya kapena makhalidwe thupi Ayeneranso n'komwe? Ndipo kodi njira adzakupatsani zotsatira?

Kodi onse kuperekedwa ogwirizira a bulu Brazil

Iyi ndi nkhani m'malo ovuta, makamaka chifukwa ndi chowiringula yabwino sakutsatiranso chikhalidwe cha ku ntchito yathu ochitira masewera a. Chifukwa nze nokha akadali wanga fupa lonse, kapangidwe m'chiuno ndi, chibadwa, ndipo inu kukhala kutsogolo kwa TV ndi waphindu ndi bulu monga mtedza, pali kokha maloto chisawawa. Ndipotu mawonekedwe a matako pa onse osiyana, koma mphunzitsi odziwa ntchito angathandize kuti akonze zinthu bwino kwambiri. Munthu njira ndi kuchita masewera olimbitsa thupi adzachita mochenjera. Ngakhale complexion ndi zaka matako anu ayamba kusintha mofulumira, ndi chifukwa inu anapidziwadi kuti tumphuka monga mtedza ndi.

Chifukwa adzagwedeze bulu

Inde, ambiri a inu mwina mungafunse kuti, n'chifukwa chiyani ndiyenera tumphuka monga mtedza ndi? Kukondwera pamaso pa anthu? Sikuti: mu matako mpweya ndi zambiri ubwino, ndipo tsopano ife kulankhula za iwo. Pamene gluteus Maximus likuchita bwino, zimakhala zosavuta kusunga kaimidwe wanu. Ichi ndi chifukwa minofu imeneyi limakuwongola ndi atakhazikitsa thupi. Komanso, ansembe, monga mtedza ndi (chithunzi ndidzakupatsa pansipa) kuthandiza masewera olimbitsa thupi. Izi gulu lalikulu minofu zimapangitsa wamphamvu ndi nyama iliyonse yogwira idzakhala yophweka kwa inu zosangalatsa. Pulogalamu gluteus amachepetsa chiopsezo cha kupweteka kwa nsana ndi kuchepetsa kumbuyo.

malamulo lofunika

Chinthu choyamba tiyenera kukumbukira kuti thupi lathu - limodzi chamoyo, kotero kukula ayenera kukhala wopambana. Ngati mukonza magulu onse minofu - thupi Zikungokhala ogwirizana. Ngati mukufuna ntchito kokha pa minofu gluteal, ndiye musati muyiwale woyamba kuchita zochangamutsa kukonzekera minofu ndi katundu. Ngati mulibe ndalama ndi nthawi ya masewero olimbitsa thupi ndi mphunzitsi munthu, n'zotheka kuchita kunyumba, adatsitsa malangizo kanema ndi aphunzitsi akatswiri olimba.

A pang'ono kuleza mtima kwambiri, ndipo timapita pa mutu waukulu: wansembe monga mtedza ndi. Bwanji Mng'oma izo, tiona monga mwatsatanetsatane mmene angathere. Koma panali zambiri ulamuliro zofunika kuti ziyenela kuyan'anidwa. Ndi kudya zakudya zopatsa nthanzi. Kuphatikiza masewera ndi chakudya chamagulu ayenera kukhala maziko a moyo wanu. Pewani kudya chakudya ndi kusiya zizolowezi zoipa. Chifukwa cha chakudya akhale zipatso ndi masamba, chimanga ndi mbewu monga chimanga, nyama ndi nsomba. Chifukwa, inu kupeza zotsatira, chimene inu sindingazikwanitse. Sizoti ndi matako wokongola, komanso complexion yosalala, umoyo, kugona normalization, kusintha kwa chikhalidwe ambiri.

mayeso ang'onoang'ono

Ngati mukuganiza za mmene kutulutsa kukwera bulu monga mtedza, ndiye ndinu wosasangalala ndi mawonekedwe awo. Koma kungakhale chifukwa zosiyanasiyana zinthu. Akazi amakonda kukokomeza zolakwa zawo, ndi owonjezera kilogalamu ya kulemera kale ankaona tsoka, kupeza mu makutu awo mafuta, ngakhale kuti munthu aliyense akuganiza inu muli angwiro. Khalani ndi mayeso ophweka. Khalani ndi pensulo wamba ndi kuika mu khola pansi matako a. Ngati pensulo anachedwa, ndiye bulu wako amafunika elaboration. Mofananamo, mukhoza kuchongetsa ndi chifuwa. Tsopano m'pofunika kuganizira akonzedwa zokambirana, kuyambira aliyense luso kupotoza ntchito kusagwira ntchito yake kapena ngakhale kupanga ntchito kwathunthu minofu osiyana magulu.

Chitani maseŵerowo

Choncho tinanyamuka kuti ku kasupe (tsiku lobadwa ukwati) tinali wansembe monga mtedza ndi. Zingakweze likhoza kukhala zovuta kuchita masewera olimbitsa thupi, kuyambira mwinamwake minofu wamphamvu atsala kuti zinayenda. Kuganizira pa izo, musaiwale kuti nkhawa imene poyera, ayenera kupitiriza kuonjezera. Izi zikhoza kuchitika mu njira ziwiri. Choyamba muyenera kuwonjezera kulemera wachiwiri, pamene pansi pa katundu. Minofu kukula ndi kukhala yekha kukachitika kuti ali ndi zonse atengere zikuchitika latsopano. Komabe, kumbukirani kuti tikwaniritse ndi otukukira kunja atatu azithunzi omwe tikunena zitha kupalasa njinga ndi magulu ena a minofu: quadriceps, kumbuyo ndi atolankhani. Choncho matako wokongola "akuyambitsa" pamwamba ndi pansi.

Timayamba ndi upamwamba wa

Kodi Zochita kubwera m'maganizo anu mukamva mawu akuti "Pop, monga mtedza ndi?" Kodi kutulutsa mpaka bulu, ife tikuti kulankhula mwatsatanetsatane. Choncho, ndithudi, izo anyonyomala. Zingaoneke wosalira zambiri koma pali ena mokoma kuti ayenera kudziwa ndiponso kutsatira. Choyamba, iwalani za njira zonse poluprisedany. Kuti awapatse ndi matako, m'pofunika squat osiyanasiyana mokwanira. Musakhale aulesi, angaubweze wanu molunjika, kuchepetsa maondo, mphuno zachifalansa pamene inu pansi, ndi mpweya pakamwa panu, pouka inu. Matalikidwe okwana, ndiye pampando njira ya "kugunda pansi". Kuti ndi thupi si kophweka, koma ntchito mwangwiro. Kuchita waika zitatu, nthawi zosachepera 20. Kwambiri ntchito bwino mowa, izi Kuonjezera cangu ndi.

masiyanidwe anyonyomala

Mukakhala kuyamba mosavuta kuchita njira zonse ndipo amaona kuti pali mphamvu ina pa chinachake, kupita njira ina. Anyonyomala ndi mapazi chatsekedwa mwangwiro kumangitsa ndi hamstring ndipo ngati miyendo kufalitsa padera ndi kupasuka masokosi, inu masewera olimbitsa thupi sumo, amene amagwira ntchito yaikulu mkati mwa ntchafu. Kuchita anyonyomala osachepera nthawi 10, mu njira zingapo. Kotero inu kumaliza mkombero ndi anyonyomala osati kupeza wansembe kwambiri, komanso wokongola m'chiuno mawonekedwe, umene kutsindika matako ungwiro.

lunges

Ngati mukufuna akhala wansembe monga mtedza ndi thupi lotchedwa "anyonyomala mu lumo" ndi anzanu abwino. Kuchita iwo molondola, muyenera kuphunzira zinthu zochepa. M'pofunika kupita pansi ndi kuchita chinthu chabwino. Khalani bondo angathe mosamalitsa lunge anapanga mlingo woyenerera. Muyenera kuchita osachepera njira 3 pa nthawi 10. Kachiwiri, pamene inu katswiri ntchito yonseyi, n'zotheka kukhazikitsa izo ndi barbell kapena dumbbells, komanso kuwonjezera kwa alili opyoza. Kutchire kukakumba ndikafuna kudzithandiza pa mwendo lake lamanzere, ndipo pa likutukuka kupanga kusuntha bwino.

Giperekzistentsiya

Njira iyi ndi lodziwika bwino, izo si kwambiri, komanso wokongola. Chilengedwe masewero olimbitsa thupi, inu mukhoza kuchita izo pa pulogalamu yoyeseza yapadera, kapena atatsamira pa mbuzi. Kunyumba - monga kunama pansi, ndi kufika poipa. Mu chimake choyamba, logwirana miyendo (mkazi woyenera kuti lotani, kapena mipando nyumba). Tsopano kutsatira akuluakulu a thunthu ndi manja ake anawoloka kumbuyo mutu wake. akanema atatu a nthawi 10. Yachiwiri - kupeza, chifukwa chimene manja ndi kukweza miyendo yanu. Mukhoza kuphatikiza masewera olimbitsa thupi komanso kupeza tingachipeze powerenga "bwato."

Sunset pa nsanja

Ife tonse tikudziwa zothandiza akukwera pamasitepe. Ngati alibe chikhumbo kusiya nyumba ndi kuthamanga pozungulira pa apansi, ndi zothandiza kwa inu ndi thupi. Mu masewero olimbitsa pali nsanja wapadera umene uli chosinthika mu msinkhu. Pa nthawi yomweyo, ndi apamwamba phula kwambiri, katundu pa matako a. Nyumba akhoza kuyesa kupeza benchi abwino kumanga nsanja kuchokera ku zipangizo zidutswa kapena kugwiritsa ntchito zinthu mipando. Ndi kofunika kupitiriza nsana wanu. Inu angathe kuchitidwa ndi dumbbells kapena barbell. akanema atatu a nthawi 10-15.

mapazi Mahi

Fantasticheski yosavuta komanso zothandiza thupi. Tengani mpando ndi atagwira wake, kuchita mahi. 10-20 nthawi kutsogolo ndi m'mbuyo, anachoka ndi ufulu. Safuna kupeta mothamanga M'malo mwake, ntchito pang'onopang'ono kudzera lililonse pachimake, ndi bwino mudzamva bwanji ntchito minofu. Kutsiriza kulimbitsa thupi ndi zabwino kwambiri ophweka, koma zolimbitsa wabwino kwambiri. Bodza pa nsana wanu, miyendo ndichotse pa mawondo. Tisonkhanitse bulu monga mkulu ngati n'kotheka, kenako ndisunse. Musaiwale kutambasula minofu ya matako monga zotheka. Kupeza kuchita nthawi 20 ndipo pang'onopang'ono kuwafika 100.

Kuchita izi Zochita 2-3 nthawi sabata kwa mphindi makumi awiri kuti makumi atatu. Chifukwa, mu mwezi mudzaona mmene zinthu zasinthira Pop, anamaliza ndi omangika. Chofunika - musataye maphunziro, ndi chifukwa mudzakhala ndi bulu wokongola kwambiri - monga mtedza ndi.