Malangizo pathanthwe atolankhani bwino.

Munthu aliyense kulota ndi atolankhani wokongola. Chifukwa zikusonyeza silhouette wa yotakata mapewa, m'chiuno ndi lopapatiza mikono yamphamvu, chifuwa ndi cubes atolankhani sitima.

Amuna padziko lonse zikugwira masewero olimbitsa kugwedezeka atolankhani anavutika kwa zaka, kodi chinsinsi? Kodi yabwino download atolankhani? Chifukwa maphunziro wosatenga zotsatira ankafunira? Zimene angachite kupeta atolankhani, tikambirana chiyani m'nkhani ino.

Kodi woona mayeso thanthwe atolankhani, pa maziko a thunthu wathu? Kumbukirani, atolankhani imakhala ya rectus minofu, lakunja ndi lateral minofu, ndipo muyenera kugawa katundu kudutsa akatumba onse atolankhani wake. Amuna ambiri olekanitsidwa kupeta kumtunda kwa womkanikizawo, kwathunthu kuiwala za gawo chapakati ndi pansi. Kodi yabwino download atolankhani pamaziko a thunthu lanu? Muyenera kuyang'ana atolankhani wanu ndi kulabadira gawo lanji la bwino otukuka, chapamwamba kapena kuchepera. Tsopano ife tiyang'ana pa malamulo zina za mmene kupeta atolankhani bwino.

1. Phunzitsani atolankhani zitha kukhala 3 pa sabata.
2. Pa atolankhani kuchita 3 Zochita (Gawo lililonse la atolankhani).
3. Kwenikweni ayenera zolimbitsa thupi.
4. Onetsetsani kusintha zakudya zanu.
5. Kodi nthawi yomweyo kupeta thupi lonse, osati atolankhani payokha.

Ndiye n'chifukwa yekha 3 pa sabata? Makina anu ayenera achire pakati workouts ngati minofu m'mimba wanu ndi zilonda ndi inu kachiwiri ati amaphunzitsa, iwo sadzakhala kukula konse. Pakati pa maphunziro magawo ayenera kuonedwa kuti tsiku osachepera 1 apeze. A zambiri anyamata analakwitsa kwambiri sitima tsiku atolankhani.

Kuti tichotse mafuta mimba, ngati inu Press anatumidwa miyezi iwiri ndipo sanaone cubes, ndiye kuti muli pa wosanjikiza wanu m'mimba mafuta alipo. Unikaninso zakudya zanu ndi kuchotsa zopatsa mphamvu zosafunika. Lekani kupita McDonald ndi kudya chakudya, kusiya kudya maswiti! Kudya ngati munthu kukhala ndi moyo wathanzi ndi inu kukwaniritsa zotsatira.

zolimbitsa thupi lakonzedwa kuwotcha mafuta owonjezera, kudya zakudya zopatsa nthanzi si zokwanira kuchotsa mafuta pamimba. Phatikizani mu pulogalamu maphunziro ake athamanga kapena kusambira, ngati masewero olimbitsa anu ali ndi kulumpha chingwe ndi njinga zolimbitsa mukhoza ntchito pa iwo.

The cholakwa chachikulu - izi ndi osiyana maphunziro atolankhani, izo Sindizakubweretsanso zotsatira. Aliyense kudzisankhira lokha bwino kupeta atolankhani, choncho kuiwala kuti muyenera kuphunzitsa minofu zina. powerlifters ambiri samadziwa linagwedezeka atolankhani, ngakhale cubes ndi nsanje bodybuilders kwambiri. Muyenera kuchita anyonyomala, kukokera akuluakulu pa mowa, benchi atolankhani, ndiponso deadlift, kotero inu mukhoza kutsegula atolankhani anu pa kumathandiza kupeza ngodya zosiyanasiyana ndipo apeza katundu yaikulu. Ndi palibe chinsinsi kuti anthu ndi ofooka mochedwerako anakoka ndi cholizira.

Mukakhala kuyamba kudya bwino, kuphunzitsa thupi lonse ndi yambitsa masewera olimbitsa thupi, mungathe kuyamba maphunziro atolankhani.

zotsatirazi linalembedwa ndi Zochita zabwino atolankhani, chifukwa iwo mudzakhala iyende mu nthawi yochepa.

1. Mwendo angakwanitse mu vise a.

Ntchitoyi nawo mmunsi mwa mimba ndi mbali minofu m'mimba wanu. Muyenera popachika mu mpikisano, ndi kukokera miyendo kutsogolo kwa inu (miyendo akhoza kukhotetsa pa maondo) kukweza miyendo ndi zofunika kuti ali kufanana pansi. Sikuti kukweza miyendo pamwamba, katundu kudzalimbikitsa kumbuyo m'munsi. Chitani pamaso pa anthu onse, chifukwa ndi wamphamvu chombo m'mimba minofu.

1. Kukwera kwa torso pa mpando wa Chiroma.

mpando Roma ndi mu masewero olimbitsa iliyonse. Pampando ndi kukonza atolankhani, ndiye simuyenera kusiya otsika kwambiri, muyenera kumva m'mimba minofu yanu ndi kupanga otsetsereka a matalikidwe mulingo woyenera kwa inu. N'zachidziwikire izi, makamaka zokhudza chigawo chapakati ndi chapamwamba atolankhani.

1. Otsetsereka ndi dumbbell a.

Ntchitoyi nawo mbali yaikulu ya atolankhani ndi mbali. Tengani kumanzere dzanja dumbbell ndi kupanga tilts kuti kumanja, mungathe kuyika dzanja lanu lamanja pa mimba yako kumva minofu bwino ntchito. Kamodzi ntchito mbali imodzi, ntchito pa lachiwiri. Molondola kukatenga kulemera kwa dumbbells, mukhoza kuyamba ndi makilogalamu 8-10.

Kuphunzitsa mu masewero olimbitsa thupi nthawi 3 sabata ndi kuchita Zochita izi kumapeto kwa aliyense kulimbitsa thupi, ndi inu ndithu athe iyende.