Kodi download bulu - akonzedwa zokambirana

Iliyonse mtsikana kapena mayi akufuna kukhala wokongola, wopusa wochenjera, umene kutembenuka kaso munthu. Koma ndizachisoni kuti ambiri mwa kugonana chilungamo sindikudziwa momwe kugwedezeka pabulu kukhala supple ndi kuyang'ana ngati mtedza ndi. Nkhaniyi ili ndi akonzedwa bwino Zochita pa mfundo chachisanu cha kukongola.

Gluteal minofu - minofu zofunika kwambiri m'thupi, amathandiza kusunga muyezo poyenda ndi zambiri unachitikira mu malo woongoka. Kodi kukhala ndi kuonjezera minofu ya mfundo wachisanu? Nato anyonyomala adzakhala mtima kwambiri zolimbitsa mmene kugwedezeka bulu. Pa akhale akuluakulu ayenera kukhala pansi kwambiri ndi otsika pamwamba kumbuyo mwa ntchafu anali atagona pa ng'ombe ya. Pa mapazi ndi kuyetsa kusankha kolowera mulingo woyenera kwambiri mozama ndi zosavuta squat. Chitani ayenera kuyamba ndi m'madzi opanda kanthu kapena bodibarom omwera, monga zizolowezi ndi krepchaniya mapazi akhoza kuika mawilo yaing'ono. Kumbukirani kuti pa anyonyomala kumbuyo ayenera kukhala mosabisa, sikutheka unakhota pa zochotsa kapena kutsitsa pansi - ndi zinadzala ndi msana choipa. Mukangolowa atenge ndodo mu dzanja lanu, nsana wanu ayenera amaundana mu mawonekedwe mosabisa, kokha kusuntha miyendo. Kuchita bwino, popanda jerks. Kuchita asanu waika eyiti kubwereza.

Kumbukirani kuti anyonyomala kwambiri si lolunjika pa mapangidwe matako wokongola, ndi kuchuluka kwa mfundo wachisanu. Ngati ndinu okhutitsidwa ndi kukula, koma sanakhutire ndi mawonekedwe ndi / kapena elasticity, ena Zochita chifuniro thandizo vutolo, anapatsidwa Internet zosiyanasiyana maofesi.

Nato lunges ndi bodibarom kapena bala nawonso waukulu thupi Poganizira za mmene thanthwe bulu. Matako kukhala zotanuka. Kodi mungathe kuchita ndi dumbbells mu dzanja, ndi barbell wanu mapewa, koma chomalizachi njira Ndi bwino. Kumayambiriro kwa maphunziro, ntchito bodibar kapena kanthu fingerboard ku bar. Kodi kuchita masewera olimbitsa thupi kuti? Imani ndi wanu m'lifupi mapazi phewa padera, mwatsatane unasiya phazi mwachidwi makona a madigiri 90. Pachimake kapena obtuse ngodya akhoza kuvulaza bondo ndi mfundo zina phazi. Bwino kubwerera ku malo poyambira mphamvu ya kutsogolo, mwendo Kuthandiza. Kumbukirani kuti ife tigwirane bulu wathu pang'onopang'ono ndithu, popanda jerks. Anapanga waika asanu 8 kubwereza. Ngati muli bwino, tsiku lotsatira mukumva ndithu amphamvu ululu matako ndi, kotero muyenera kuphunzitsa poyamba yekha ndi sitampu lapansi. Pamene minofu azolowere nkhawa angathe kuikidwa pa mawilo ku nsanamira. Chotero kuukira, kuwonjezera, amatithandiza kumvetsa mmene kupeta wansembe, kupatula mwangwiro kutambasula minofu ya ntchafu zanu - malo ambiri mabvuto.

Ntchito yachitatu, amene amalola kubweretsa tione ndi mawonekedwe a ansembe abwino adzakhala akuyenda matako a. Inde, ziribe kanthu momwe kupusa izo adawomba (ndi kuyang'ana kwambiri), ndi "kuyenda pa papa" amalola kuti apeze shapely ndi olimba matako! Khala pansi, kukoka mwendo patsogolo ndi kuyamba kuyenda "" mwa anasamutsa gluteal minofu.

Ophunzitsidwa bwino minofu thako amachita amatchedwa "waulesi." Kugona pansi pa nsana wanu, kukweza miyendo yanu ndi kutsamira iwo khoma kuti apange nazo makona a madigiri 90. Yambani pang'onopang'ono kulera ndi kuchepetsa mfundo wachisanu kaŵiri - choyamba kwa awiri m'mwamba, ndiye basi m'munsi (pansi-pansi). Mukhoza kudzuka miyendo inayi ndi pang'onopang'ono kukweza mwendo umodzi pa nthawi mmwamba chidendene (ngodya 90, kufanana ntchafu yako pansi ndi m'munsi mwendo ofukula). Ntchitoyi alinso thako ophunzitsidwa bwino ndi minofu ntchafu.

Kotero, tsopano inu mukudziwa momwe kudzapeza wansembe msanga. Ndipotu si zovuta. Chinthu chachikulu - chilakolako ndi makalasi zonse.