Kuchita Zochita pa mipiringidzo m'goli

Ndi njira ya chilimwe, anthu ambiri amafuna kuti matupi awo anayang'ana amphamvu ndi athanzi. Mwatsoka, siyense amene angakwanitse kupanga masewero olimbitsa thupi pa nthawi zonse kuti tikwaniritse zotsatira zimenezi. Njira makalasi mu gyms kukhala Zochita pa mipiringidzo m'goli. Amenewa "chitsulo" anzanga mu mabwalo ambiri. Ndi thandizo lawo mudzatha kugula masewera chithunzi. Kodi mungayambe?

Kuyamba, muyenera kusankha zimene mukufuna, zimadalira zovuta izi ndi oyenera Zochita mlandu wanu. Kuonjezera minofu buku ayenera kuchitidwa 6-8 reps aliyense zolimbitsa pa zitsulo zikufanana. Kuphunzitsa chiyenera kukhala yotopetsa - utha mu mphindi 15 tsiku kapena awiri. Mpumulo pakati pa makalasi n'kofunika osachepera womberani yokha, pa nthawi iyi pali kukula ulusi minofu. Ngati inu kuchita tsiku ndi tsiku, ndi mphamvu minofu, kumene, kuwonjezeredwa, koma mabuku adzatsala pafupifupi sichinasinthe.

Zochita pa mipiringidzo amakulolani minofu ya thupi. Sankhani zimene akufuna inu, ndi kuyamba!

zochangamutsa

Zovuta Zochita zochangamutsa zizichitidwa kwenikweni pamaso maphunziro - khalidwe la ntchito wakula kwambiri. Chifukwa chake n'chakuti minofu kumawonjezera magazi, zomwe zimabweretsa nyumba mapuloteni, mpweya ndi ena ofunika kumanga ulusi minofu, zinthu.

Pa kulimbitsa thupi mukhoza kuchita kasinthasintha forearm, dzanja, anyonyomala, amazipotokola thunthu, kupinda, etc .. inu mukhoza kupita kuthamanga kwa mphindi khumi. Koma musati overdo izo - kupulumutsa mphamvu zanu kwa kulimbitsa thupi chachikulu.

Zochita pachimake

Pamene anthu kulankhula za Zochita pa mipiringidzo m'goli mu pushups malo oyamba amatanthauza. Kuti mwamsanga kumanga minofu ndi kuonjezera mphamvu akulu ayenera kuchita pang'onopang'ono, kumva mmene minofu ntchito. Kodi adzatsika ngati otsika ngati n'kotheka, koma yochulukirapo yaitali pa mfundo wotsikitsitsa - akhoza anavulala. Pamwamba ungachedwetsedwe - chiopsezo kuvulazidwa zimenezo ndi yaing'ono.

Mukadziŵa wanu "woyamba" mipiringidzo kufanana masewera olimbitsa thupi kukhala zovuta. mwina ndi kukhazikitsa Kankhani akuluakulu ndi malo osiyana thupi. Pamene akuchita njira zimenezi ndi maganizo thupi amawapopa pecs patsogolo. Ngati casing ndi yosalala (silinapendekeke), kupeta manja ndi mapewa.

Ndi pulogalamu yoyeseza, mungathe mwamsanga ndi mogwira kutulutsa mpaka atolankhani. Kuti tichite zimenezi, kuchita zochotsa mapazi mwachindunji. Anthu amene ali ngati zinthu kuti zingaoneke zovuta, n'zotheka kuyamba kugwira kuwuka kwa miyendo wopindidwa pa mawondo. Onetsetsani kuti asamale, kotero kuti thupi sakhala "dangle" - posokoneza amachepetsa mphamvu ya kulimbitsa thupi ndi. Njira iyi ikhoza chachitika, osati pa mipiringidzo m'goli, komanso pa bala yopingasa.

Anthu amene nthawi zonse amachita kuika zofunika zokambirana pa bala yopingasa ndi mipiringidzo yomweyi, muyenera kudziwa kuti pambuyo kukhazikitsa njira zingapo ayenera kuchita anatambasula, mwinamwake kwa minofu kukula ndipo zikuoneka kuyang'ana "lalifupi".