Kodi kuonjezera matako kunyumba

Matako zigwirizana wosiyana atatu ndi kukula kwa minofu kuti: wamng'ono, sing'anga ndi lalikulu. Pofuna kuonjezera gawo ili la thupi likhale Bole zotanuka, ndi ntchito aliyense wa iwo. Ikuluikulu ndi zambiri yunifolomu adzakhala katundu, bwino zotsatira. Tiyeni tione mmene kuonjezera matako.

Nthawi yomweyo kulemba ochepa nsonga, ndi kuchenjeza atsopano pa zolakwa ambiri:

• Samenya tsiku lililonse. Si zabwino thupi lanu, kotero inu mosavuta kukwaniritsa palibe chifukwa ndi overtraining. Kuti muyambepo, chabe kuchita Zochita 2-3 sabata, pang'onopang'ono kuwonjezeka katundu. Muli sanandisiye makalasi, pakutayika chidwi iwo.
• Njira Zochita. Kumene, mukhoza kusankha pulogalamu makamaka ndi ntchito zokhazo ake, koma patapita kanthawi inu amatopa izo. Komanso, m'pofunika ntchito minofu osiyana, kupereka katundu yunifolomu.
• Pang'onopang'ono kuwonjezera kulemera owonjezera maseŵerowo.

Tsopano ndikuuzeni inu za mmene kuonjezera matako.

Poyamba, ambiri zokambirana akhoza kuchitidwa popanda zolemera. Tikafika zimenezi zimaphatikizapo anyonyomala, lunges patsogolo ndipo m'mbuyo, kulera ndi Kupeleka miyendo kumbuyo.

Komanso, kokoka ogwira kuyambira malo omwe ndi ofanana:

Gwadani pa maondo anu ndi elbows, limbitsani nsana wanu ndi khosi. N'kudzandigunda mwendo wopindidwa pa bondo kumbuyo ndi mmwamba. Bwerezani kukambiranako atasinthana maudindowo zina 15-20 ndi kusintha miyendo.

Kuyambira malo ali yemweyo, koma tsopano lathyathyathya kukoka mwendo mmbuyo ndi kukatola. Bwerezani nthawi 15-20 ndi kusintha miyendo.

Ndi kubwerezabwereza zonse zokambirana izi, inu mwamsanga azolowere katundu, kutanthauza kuti nthawi kusokoneza ntchito. Kuti muchite izi muyenera zolemera mapazi ake ndi dumbbells. Zoyambazo angagwiritsidwe ntchito Zochita pamwamba, ndi dumbbells, tikambirana mwatsatanetsatane.

Ngati mukufuna yankho ku funso la mmene kuonjezera matako - Zochita ayenera kukhala zovuta kwambiri.

Anyonyomala ndi dumbbells. Mapazi phewa m'lifupi padera, ndi dumbbell aliyense dzanja, kapena amene Walemedwa dumbbell ndi kuligwira ndi manja onse awiri. Pang'onopang'ono squat mpaka mpaka madigiri obrazuete 90. Angaubweze molunjika wanu. Ngati muli ndi thanzi limodzi Mpofunika kuti inu mumachita kudumpha kuchokera zimenezi. Koma choyamba, kusankha yaing'ono kulemera - 2-3 makilogalamu Chakwanira. Zolemba - 5kg.

Kukweza dumbbells. Mapazi phewa m'lifupi padera. Dumbbell kapena kettlebell manja ndi kupanga alili. Poyamba sanatchule kulemera pansi (ufulu) pakati pa mawondo ndi ndiye kusesa kulera mapewa. Dumbbells oyambirira 3-4 makilogalamu Pang'onopang'ono mukhoza kuwonjezera kulemera kwa makilogalamu 5-6.

Kupitiriza nkhani ya momwe kuonjezera matako, ndi Dziwani ntchito yonseyi ndi kutukula mafupa a chiuno. Ilo liri monga wopanda weighting ndi iwo. Izi amafuna pancake omwera (kapena dumbbells), amene aikidwa pa pamimba. Kuyambira malo - kumbuyo, miyendo ndichotse pa mawondo. Kwezani mafupa a chiuno, kupanga mzere wolunjika ndi thupi, ndipo nthawi yomweyo kupeza pansi. Bwerezani kukambiranako atasinthana maudindowo zina 30-40.

zolimbitsa thupi kwambiri kuti adzauka pa benchi. Zonse kuchita izo, inu musati kufunsa funso mmene kuonjezera matako. Kuyamba, musatenge chinthu chilichonse, ndiyeno pang'onopang'ono kuwonjezera katundu. Kunyumba inu mungakhoze basi apite limodzi ndi chimodzi mwendo pa Sofa kapena mpando. Ndi zofunika kuti pamwamba kwambiri okhwima, koma mpando bwino osati kukwera, momwe iwo angakhoze kangachepe pa.

Monga Tingaone zonsezi pamwambapa, mungathe kuwonjezera bulu kunyumba. Zonse muyenera - kulemera kowonjezera, kuleza mtima ndi chilakolako kusintha m'thupi lanu.