"Chopondapo" - thupi ndi kulimbitsa thupi kunyumba

Si chinsinsi kuti kumakonza maphunziro masewera osati ndi kuthandiza kukhala ndi thanzi, komanso kusintha mkhalidwe maganizo ndi maganizo. Komabe, sikuti aliyense ali ndi mwayi pitani gyms chifukwa cha kusowa kwa nthawi, khama, ndi nkhani zina. Pankhaniyi, koma m'malo yochepa tsiku thupi ndi moyo wathanzi.

Palibe nthawi?

Home zolimbitsa zingaphatikizepo Zochita zosiyana m'mimba, kumbuyo, ndi m'chiuno, koma losavuta ndi angakwanitse ndi kuchita "mpando" wa pakhoma. Izo sikutanthauza nthawi yambiri ndiponso khama, koma kumabweretsa phindu yaikulu. Komanso, munthu zokambirana pang'ono pomwe iwe malire a nthawi, kenako katundu sikuti si kuthandiza, koma kungakhale zoipa. Ndipo Chofunika, malire izi mphindi zisanu zokha.

Chitani "mpando"

Mfundo ndi zolimbitsa lophweka. Muyenera kukhala pansi mbamuikha nsana wake khoma kuti padziko lonse pafupi ndi ndege. The kumtunda kwa miyendo ayenera kufanana pansi. Zimenezi adzapereka katundu pazipita padziko lonse wa miyendo ndi matako. Mikono ayenera kufanana kwa thupi. Kwenikweni, pansi mpando popanda iye.

Ngati zovuta kuyamba womberani yomweyo, simungathe poyamba kwathunthu kupinda miyendo yake, koma zotsatira za ichi adzakhala kuli chosakwanira.

Kupuma pa nthandala kwambiri ndi wogawana. Ngati kupuma ndi osasamba ndipo malinga, magazi akawinduka, angathe amakhala kovuta, koma akuchedwa sikuthandiza mpweya.

"Chopondapo" (zolimbitsa thupi) imagwiridwa kwa mphindi imodzi kapena ziwiri mpaka pali mphamvu. Ngati yolimba kwambiri, ndi bwino kusiya ntchito yonseyi, kubwereza izo nthawi yotsatira inu kufikako. Nkofunika kupewa kuthamanga kwambiri pa mawondo.

Number natrenirovannosti wakudza zimadalira chamoyo. Nthawi zambiri, amachita waika 3-5. Nkofunika kutambasula pambuyo zolimbitsa kutambasula minofu chotero kufooketsa iwo. Apo ayi mwendo ndidakali angathe kumva ndi minofu kukhala pano.

Powonjezera pa masewera olimbitsa thupi

A mtundu zovuta zambiri zochita ndi kuchita chimodzimodzi popanda thandizo kwa kumbuyo, kuti popanda makoma. zosinthika kuli kovuta kwambiri kuchita chifukwa choti kuwakhumudwitsa ndi maondo patsogolo. Nkofunika angaubweze anu mosabisa. Koma mothandizidwa ndi popanda iye "mpando" (Chitani) ndi zovuta thupi lonse.

Inu mukhoza kuwonjezera katundu pa miyendo ndipo iwonso akwezeni iwo, atagwira mlengalenga kwa 5-7 masekondi ndi pang'ono kukoka patsogolo. Izi zimakhudza zina pa mwendo, atayima pansi, ndi matako maphunziro adzakhala mbali.

Mukhozanso kutenga dumbbell mmanja mwanu ndipo iwonso akwezeni iwo, kuyesera kuti tisasokoneze muyezo. Popeza dumbbells katundu zina m'manja angaperekedwe ngati kukokera pamaso panu ikufanana pansi kapena mutu.

Chitani options zimakahla zosiyana, koma musaiwale mfundo, zomwe ndi phindu yaikulu yophunzitsa

Kuposa zothandiza?

Choyamba, "mpando" (zolimbitsa thupi) kwa onse miyendo ndi kulimbitsa thupi, ndi kuphunzira kwa minofu gluteal, m'chiuno zida ndi atolankhani. Ndipotu thupi ndi anabolic, kuti popanda gulu yogwira. Mtundu wa masewera olimbitsa thupi amathandiza kuonjezera kupirira minofu mwachindunji ndi kulimbikitsa Kutha kwa minofu mafuta.

Kachiwiri, konsekonse thupi banja lonse, ngakhale kwa ana. Imathandiza osati yothana ndi nthawi zonse, koma kwa iwo omwe tangoyamba. Mwa njira, mtundu wa katundu ali m'gulu maphunziro a maphunziro masewera.

Pomaliza, kuphweka ndi kugula zokambirana ndi imathandiza ndi amatanganidwa. Potenga mphindi ziwiri zokha tsiku, aliyense ali ndi mwayi tisasokoneze kulimbitsa thupi lanu.

nsonga zofunika

Choyamba, musaiwale za Zochita zina. Ngakhale kuti "mpando" (zolimbitsa thupi) bwino ndikachite pafupifupi onse magulu minofu pa yemweyo zilibe patali. Monga atolankhani ndi matako ayenera inakulitsidwa.

Komanso, usadalire Margolis Wheel ngati makiyi. M'kupita kwa nthawi, minofu amakonda azolowere yaikulu thupi la mtundu womwewo, ndipo amafuna makamaka tcheru matako kulimbitsa thupi. Mwamsanga pamene mukuona kuti salinso kulandira zotsatira za ntchito yonseyi, mukhoza m'malo mateche kumbuyo patsogolo mu malo pamiyendo yanu, kapena anyonyomala yosavuta. Mulimonsemo, muyenera kukhala ndi kamvekedwe yogwira aliyense minofu anakhudzidwa.

Ndipo Mulimonsemo samaiwala za moyo wathanzi, kuwonjezera akatundu onse. Home kulimbitsa thupi ayenera kutsata ndi zakudya zonse ndi thanzi, maola asanu ndi atatu kugona ndipo amayenda mu mpweya wabwino.

Chikubwera zotsatira

Palibe kukaika kuti sikuti kudikira nthawi yaitali. Chigawo ochepa ndi masewera olimbitsa adzakhala wamphamvu miyendo ndi matako zolimba. Chinthu chofunika kwambiri - ndi mosalekeza ndi kuleza mtima.

Chitani wavomerezedwa ndi mabogi onse ndi olimba alangizi, amene kamodzinso akutsimikiza nchito zake. Ngakhale popanda kupita holo, inu mukhoza kulowa mu mawonekedwe ndi "mpando" (Chitani) yothandiza kukwaniritsa cholinga.

Mwa kutsatira malangizo awa ndi malangizo, mungathe kufufuza ngati kuchita masewera olimbitsa thupi molondola. Mulimonsemo sayenera kumva kupweteka kwambiri mu nsana wake ndi miyendo. Ngati mukuona kuti mtundu wa ululu, muyenera kusiya kukambiranako atasinthana maudindowo. Mulimonsemo, konse mochedwa kwambiri kukonza zonse ndi kukonza.