M'mene tingamangire minofu kumbuyo kunyumba

Anthu amene akuona thanzi la nsana, osiyana onyada akatundu, wokongola mpumulo minofu kuchokera mapewa kuti m'chiuno. Limbikitsani nsana wanu, mungathe kunyumba. Izi zimafuna dumbbells yekha wamba. Sankhani kulemera malinga ndi kukonzekera zofunika thupi chinkhoswe.

M'mene tingamangire kumbuyo minofu yanu? Ntchito ya Zochita za nthawi 3 sabata. Mkati mwa masabata angapo mudzakhala cholimba nsana wanu ndi kuwongoka kaimidwe wanu. Pamene akuchita Zochita kutsatira maganizo anu, ngati pali kuwawa kulikonse yomweyo kuchepetsa katundu.

1. Choyamba, kugona mmimba mwanu, mungathe kuyika manja anu pansi kuchigama. Pa zachifalansa ndi kukweza thupi kuchokera pansi, makhwatha satero m'munsi, elbows akulozera oposa. Pa kutulutsa ndi, kuchepetsa pansi. Tengani wina chimakweza 9. Ndiye mukapume.
2. M'mene tingamangire minofu kumbuyo ndipo alibe tinsalu aliyense chinang'ambika? Kodi anatambasula Zochita. Gwadani pa maondo anu, manja anayikidwa pamaso pake, zala zake pamodzi mu "loko". Pa kutulutsa Chipilala nsana wanu m'mbuyo, kuwulula lililonse linkawonongeka. Patapita mphindi molunjika.
3. Ugone mmimba mwanu kachiwiri. Pa zachifalansa ndi manja onse pamwamba pansi, thupi ndi miyendo, kutulutsa, kusiya pansi. Bwerezani nthawi 8. Bwerezani Zochita anatambasula wa 2.
4. M'mene tingamangire kumbuyo minofu yanu ataimirira? Kukonza mwendo lunge patsogolo, Taphunzira pa lolingana dzanja bondo. Mu dzanja lakumanzere kutenga dumbbell. Ndi mpweya ndi maondo chigongono kumanzere ndi lozani molunjika, ndipo kumangitsa ndi dumbbell kuti chifuwa. Pa zachifalansa limbitsani mkono wanu kwathunthu. Kuchita osachepera 15 akutsikira. Bwerezani kukambiranako atasinthana maudindowo ndi Dzanja lako lakumanja.
5. Konzani miyendo pa m'lifupi mapazi, manja, m'munsi gwirani dumbbell mu iwo. Ndi mpweya ndi unakhota kutsogolo pamene kumbuyo amakhalabe molunjika, manja m'munsi pansi. Pa zachifalansa Limbitsani. Ina 12 otsetsereka.
6. Maondo elbows wanu nimuponye manja ake ndi dumbbells kumbuyo mutu wanu. Ndi mpweya unakhota ndi molunjika lako, pokoka mpweya adzabweranso. Kuchita 15 tilts.
7. Zochita kwa balati. Bodza pa mimba, miyendo, mapazi pa pomoscht bwino kukonza chilichonse atathana (mwachitsanzo, sofas), kanjedza kuvala mutu. Pa zachifalansa ndi kukweza thupi kuchokera pansi, yochulukirapo pang'ono kulemera. Pa mpweya adzatsika ku m'mimba. Pangani osachepera 5-7 akutsikira.
8. Pereka pa nsana wanu, kukweza miyendo yanu, cupped ntchafu. Tsopano imatambasula m'munsi anu kumbuyo zapitazo. Rolls kumbuyo mmbuyo ndi mtsogolo masekondi osachepera 30.
9. Zochita kwa minofu kumbuyo zimagwiridwa kunyumba popanda ulamuliro wa mphunzitsi, kotero inu nokha muyenera kuonera boma lawo. Kutenga dumbbell manja ake onse, manja ili pafupi mafupa a chiuno ndi. Pa zachifalansa ndi manja onse pamwamba pa mutu wake, pa kutulutsa kuponya pansi kachiwiri. Pangani 15 chimakweza.
10. Khala pansi, manja ake chiuno mwake. Ndi mpweya ndi kukweza matako ako pansi, koma musati kupita kumowako, kenako pindani ndi tailbone pansi pake, nazo nsana wanu m'munsi. Gwirani udindo uwu kwa miniti 1. Mpweya kukhala. Kuchita nyamuka wina.

M'mene tingamangire kumbuyo minofu yanu bwino ndi chiyani Usadzipweteka wekha? Atam'chiritsa pamwamba zovuta chofunika kuti anatambasula. Amathandiza minofu achire pambuyo zolimbitsa thupi ndipo amachotsa kumverera kwa stiffness mu iwo.

1. Khalani ndi manja anu, Nyamulani. Ndi mpweya ndi kukhotetsa miyendo, kumbuyo pamene icho chikukhala molunjika. Kukonza malo kwa mphindi imodzi. Pamene inu pokoka mpweya, kukweza thupi. Tambasula korona m'mwamba kuwongola msana.

2. Gwadani pa maondo anu, ndi kuyika manja ake pansi. Inhalation mwachindunji korona ndi coccyx mpaka kutulutsa kumbuyo m'phanga mwa denga. Bwerezani kukambiranako atasinthana maudindowo zina osachepera 8.

3. Imirirani manja kumbuyo kwake, chotsani, yokhotakhota iwo mu "zazikulu". Pokoka mpweya ndi kuwanyamulira iwo kukoka mutu, wosasamalira pamtima. Gwirani udindo kwa miniti 1. Ndiye kutulutsa kubwerera ku malo poyambira.