Wokongola matako ndi miyendo: pakati kunyumba kwa amayi

Wokongola matako omangika - zimenezi ndi mphatso ya amayi Nature. Nthawi zambiri eni kukongola ichi chiyenera kugwira ntchito molimbika tokha kuti iyende. Mosakayikira, masewero olimbitsa mphunzitsi wa adzalola ayamikira kugula mawonekedwe amazikonda mwachilungamo mofulumira, koma sikuti kudikira nthawi yaitali pa maphunziro mwadongosolo. Kuchita zonse ndi Zochita ochepa mukhoza "kupanga" matako okongola ndi miyendo kale mu mwezi watha.

Kukonzekera makalasi

Ngati inu kwambiri anaganiza yekha, choyamba muyenera kukonzekera maganizo. Mu nkhani iyi, maganizo pomwe si otsiriza. akazi ambiri amafuna nzothandiza Mwachitsanzo, zithunzi za akazi masewera, latsopano kusamba suti, zazifupi. Only ndiye kudzakhala ntchito mwakhama kuti apeze matako wokongola. Pankhani ya yokonza thupi, muyenera pang'ono ndithu: omasuka sportswear likufika bwino, miyeso kapena dumbbells, ngati nkotheka kuwala bala kapena monga khosi, ndi kalipeti (mukhoza kutenga bulangeti kapena bulangeti).

Zogwiritsira zokambirana kwa matako ndi

Konzani maganizo ndi zida ndi zipangizo zamasewera, anayamba "kupanga" okongola kwambiri matako wamkazi. Pali Zochita zofunika zochepa, akuchita zimenezo, inu mukhoza iyende bwino. Mfundo ali tingachipeze powerenga. Iwo ali pa nthawi olimba mabogi osiyanasiyana ndi thandizo la Chalk, monga sitepe-nsanja kapena fitball.

anyonyomala

Aluso ndi kothandiza zolimbitsa kuposa anyonyomala, osati koma anatulukira. Ngati inu squat molondola, muli kwenikweni mu mwezi adzakhala matako wokongola. Photo demnstriruyut kuphedwa olondola a maseŵerowo. Kudzongoka, zala akukumana patsogolo, mapazi pang'ono onse kuposa m'lifupi phewa. Pansi ndi kudzuka kukhala pang'onopang'ono bwino. anyonyomala Full safuna: anachedwa ndi masekondi angapo pamalo pa ntchafu kufanana pansi. Ndiko kuti, kuchokera kunja izo zikuwoneka ngati tikhala pansi pa mpando. Chifukwa si zofunika kuti athe squat? mfundo ndi yakuti pamene inu mupita pansi pafupi, pafupifupi pansi, ndi gluteus Maximus minofu pansi, ndipo ife ichi alibe kanthu m'manja ayenera mosalekeza mantha. Pa ntchito yonseyi, manja pa lamba wake suzima: iwo amafikira kutsogolo, kapena pa ndodo gymnastic, anaika pa mapewa. akazi More angathe kukonzekera ndi thupi squat ndi sitampu kapena ndodo (kuyang'anira).

lunges

Lunges kumathandizanso kulimbikitsa nyama matako ndi miyendo. Ndi pochita zimenezi, ndi bwino kuugwira nokha mu kalilole. Nkofunika squat kuti bondo yotundumukira kunja kwa mpanda miyendo ndichotse pa madigiri 90 ndipo sasiya patsogolo. Mfundo ntchito yonseyi ndi mwachilungamo losavuta: kudzongoka, mapazi phewa m'lifupi padera. Ku udindo uwu, kupanga patsogolo anagwada pansi wanu (kumbukirani 90 madigiri), kenako nkubwerera ku kuyambira malo. Kuchita lunges, manja anu pa m'chiuno, njira zina - kuŵeramitsa ndi dumbbells. Lunges zikhoza kuchitika pa malo, kapena njanji, kuti si kuti abwerere pa udindo wake wa pachiyambi, ndi kupita patsogolo. Mukhozanso kuchita chochita ku mbali ndi kumbuyo.

athamangitsidwe

Ntchitoyi bwino. Ngakhale kuphweka ake, kuti ndipamene matako wokongola, monga timatha inu ntchito minofu zakuya. Chitani imagwiridwa mu mitundu iwiri: ataima kapena kunama.

Kumatuluka ataima. Kudzongoka, kuika mapazi ake onse kuposa m'lifupi phewa. Mawondo pang'ono akunga patsogolo, manja ake pa m'chiuno ake. Tsopano kulikankhira mafupa a chiuno patsogolo ndi kumangitsa matako anu ngati n'kotheka. Ndiye ulesi iwo, anaŵerama mafupa a chiuno kumbuyo.

Kumatuluka kunama. Bodza pansi pa nsana wake, miyendo ndichotse pa mawondo ndi pang'ono padera, mikono pamodzi thupi. Tsopano kulikankhira mafupa a chiuno mmwamba, kukanikiza pakati pa matako. Gwirani udindo uwu masekondi angapo ndipo akutsikira.

Timachita zovuta izi tikulimbikitsidwa 4-5 nthawi sabata, ndipo posakhalitsa mudzaona zotsatira loyamba: zotanuka matako okongola ndi miyendo.