Zochita zothandiza akazi kunyumba

Kumene, mkazi aliyense kulota chimunthu wokongola. Poganizira kuti zisakuyenda pansi pempho amatanthauza osakaniza osowa mosiyanasiyana zachikazi ndi mavu m'chiuno njira kuti kukongola - ndi ambiri miyezi ntchito pa nyumba kapena masewero olimbitsa lapansi. Yachiwiri kumafuna kupezeka kwa nthawi free, ndalama ndiponso nawo ena olimba mtima. Ngati masewero olimbitsa Kodi singakwaniritse inu, zilibe kanthu: pali ogwira ya Zochita kwa kuwonda kunyumba. Kwa amayi amene sachita masewera patsogolo, adzakhala njira Onetsetsani kuti alandire mawonekedwe ankafunila kulimbikitsidwa ndi nyumba zanu.

pushups

Atsikana ambiri amadana Kankhani akuluakulu kwa masiku sukulu. Zimenezi n'zosadabwitsa: ochepa chabe makalasi maphunziro thupi mphunzitsi oyang'anira kuphedwa zolondola zokambirana zachikhalidwe. Ambiri sangathe kulola ophunzira squat, kukankha akuluakulu ndi lunges mwachisawawa - ndipo kenako anyonyomala kuyambitsa ndi chiopsezo kuvulazidwa bondo kuchuluka, kuukira musati kubweretsa ziribe mphamvu, ndipo kanikizirani akuluakulu kukankha akuluakulu ... mwana sitikudziwa momwe. Ndipo ngakhale anthu amene kale akwaniritsa mu akula patsogolo kwambiri masewera, ndipo nthawi zina kukumana ndi angapo kubwereza zolimbitsa thupi imeneyi akazi. Kotero tagwirizana kuti? ..

Chifukwa amaona kuti manja Kankhani chophunzitsidwa. Kutenga kupuma ku cholakwa chachikulu, ndipo kumbukirani, iwo alibe kuphunzitsa mikono ndi akatumba chifuwa ndi atolankhani. Kubwerera kuchokera m'zigawo udindo poyambira, m'pofunika kuchita minofu, osati kuwongola elbows wanu, atatsamira pa iwo, ndi akuluakulu a thupi lake. Mwakonzeka? ..

Kodi kuchita Kankhani akuluakulu

Imani pa maondo ndi makhwatha kukonza kuti patali therebetween kuposa m'lifupi mapewa, mikono ayenera kukhala mu mzere ndi mapewa. Somknite miyendo ndi kuwanyamulira iwo kudalira yekha pa zala ndi manja. thupi m'munsi bola pakati pa thorax ndi pansi sadzakhala angapo masentimita, ndiye kukhotetsa chigongono ndi kubwerera kuyambira malo.

Pa ntchito yonseyi akazi m'chiuno nthawi zonse adzaukitsidwa, ndipo thupi ndi mantha.

plie

Dzina lachiwiri la Margolis Wheel - "squat sumo kalembedwe." Izo zikhoza kuchitidwa ndi dumbbells (deadlifts), koma oyamba ayenera kuyamba ndi Baibulo losavuta kwambiri, popanda zipangizo zina.

A gulu wosalira zambiri koma modabwitsa imayenera amapereka mawonekedwe kuti mkati mwa ntchafu ndipo kumalimbitsa minofu ya mbali matako. Chitani izi kawirikawiri kwambiri, ndi miyendo wochepa , pamodzi ndi matako omangika amayenda.

Imirirani ndi kuyima ndi mapazi anu lonse. Mapazi ayenera kuyang'ana mu madera osiyana. M'munsi thupi anagwada pansi anu mpaka mu ntchafu ndi kufanana kwa pansi. Gwirani udindo uwu, ndiye pang'onopang'ono kukweza thupi ku malo ake apachiyambi.

French triceps atolankhani

Ngati mukuganiza kuti Zochita akazi kunyumba ayenera okha kuphunzitsa minofu m'mimba, chifuwa ndi matako tione mwachifatse za manja ake. Chabwino, ngati inu mumasilira zala yaitali ndipo woimbayo woonda, koma manja ako kuyang'ana wautali? Kaya musankha kavalidwe ndi manja chifukwa mapewa ndi mkono wonse wakumanja ngati plump kwambiri (note: zimachitika ndi "anthu woonda")? Madona zovuta za mkono wonse wakumanja, amagula dumbbells ndi kuyesa 'kutulutsa mmwamba "kukongola. Ichi ndi kusuntha cholakwika, chifukwa cha maonekedwe a mkono chapamwamba kukumana minofu chosiyana - triceps kulimbitsa thupi limene osiyana Zochita kwa akazi. Awonongedwe pa nthawi iliyonse, monga kayendedwe yosavuta musati kumafuna khama.

Kukhoza njira benching

Pakuti French triceps benchi atolankhani kutenga aima lililonse kuukira zachikhalidwe. Chidendene ayenera kupuma pansi. Amatsamira patsogolo pa bondo poyera ndipo mungakweze dzanja lanu kwa dumbbell ndi kumbuyo, kuti nsonga ya dumbbells kuyang'ana pa denga. Kwezani ndipo tsitsa dzanja ndi nthawi 30 mbali iliyonse. Mulingo woyenera projectile kulemera ndi kilogalamu imodzi.

Mwatsatane mpaka

gulu limeneli sikuti monga muyezo kunyumba zolimbitsa thupi: akazi masewero olimbitsa akufunsidwa ntchito ndi sitepe nsanja kapena mabenchi kuchita izo molondola. Komabe, kupezeka kwa zipangizo zina zapadera pa mfundo si zofunikira; zokwanira ndi nyumba kugonjetsedwa zovuta chinthu, chimene inu mukhoza bwinobwino kudalira thupi lonse. Iwo adzayenerera Mwachitsanzo, odalirika chopondapo. Mu uzitsine, mungathe kugwiritsa ntchito ndi upholstered mipando monga sofas.

Gawo-Up lakonzedwa kuphunzitsa gluteus Maximus ndi minofu hamstring. Iye mowonekera othandiza ndi matako ndi amatilola kupereka miyendo mawonekedwe zambiri wochepa. Komanso, ntchito yonseyi akazi ndi zochitika quadriceps, chifukwa mu ndondomeko muyenera limbitsani bondo wanu pansi kukana lapansi.

Kodi mwatsatane mpaka

Kuima pamaso sitepe kapena chopondapo ndipo molimba kuvala mwendo wakumanzere. Yosefera yekha kumanzere mwendo minofu (ndipo chachiwiri - thupi), atamva torso mpaka mwendo siziwoneka molunjika mwamtheradi. Muzilankhula thupi mmbuyo mpaka phazi lolondola akakhudza pansi, ndi kubwereza.

Nkofunika kuti thupilo yomangika nthawi zonse, koma ngangayo - kuwongola. Kukhala bwino ndi kupewa kwambiri tilting patsogolo kapena kumbuyo.

mlatho

Choncho si olimbitsa chithunzi, koma wosavuta mwa mawu a njira thupi. Bridge - wangwiro kwa "ikukoka" wa matako a. Komanso, ntchito zonse za chinthu ichi adzasunga kumbuyo wathanzi ndi kupewa kupweteka.

Kugona pansi pa nsana wanu, mawondo anu ndi Miyendo mwamphamvu mpumulo ndi pansi. Kwezani m'chiuno kuti thupi ku mapewa maondo kupanga mzere wolunjika. Gwirani udindo uwu, kenako adzatsika ku malo awo oyambirira.

Anamangirira ndi chiwonetsero cha manja

Zokwanira Vulani pansi ndi dzanja limodzi mu malo a "anamangirira" mosavuta amachita wapeza latsopano, ngakhale amphamvu kwambiri zotsatira. zosinthika iyi ya mavuto malo amodzi minofu bwino kaimidwe ndi mphamvu ya minofu thupi, zimapangitsa kumva bwino, kuyang'ana wautali ndi kumva akumukhulupirira.

Yambani naimirira kwa Kankhani akuluakulu, koma maondo elbows wanu ndi kutsamira osati pachikhatho wanu ndi mkono mpaka m'zigongono wake. The torso ayenera kupanga mzere molunjika kuchokera mapewa m'mapazi. Kumangitsa ABS wanu ndi kusunga malo atsopano a m'chiuno. Kwezani dzanja lanu lamanja molunjika patsogolo pa iye, ndipo pamene anatola manja masamba kukhala kuikidwa ndi pansi. Gwirani bala kusinthidwa masekondi 5-10, ndiye kuchepetsa dzanja lanu lamanja ndi kutukula kumanzere.

Imani pa mapewa

The Zochita zabwino akazi kunyumba zochokera asanas anati yoga. Monga amadziwika, anati yoga ntchito zodabwitsa mwa mawu a ayambe thupi ndi maganizo mogwirizana anthu, kukhala bwino pakati mkati ndi dziko lakunja. Komanso, malo kukalowa angathe kuchepetsa zotsatira zosasangalatsa "lalanje peel" limapezeka pa matako a cellulite. Akatswiri amalangiza kuchita phewa kuima, kapena ngakhale pogona kwa mphindi zisanu, propped mapazi ake khoma, usiku uliwonse ndisanagone.

Bodza pa nsana wanu ndi kukweza miyendo yanu ndi matako kuchoka pansi. Pitirizani choti iwo ndi kuti yekha ku mutu wake mpaka zala kukhudza pansi. Ikani manja anu pansi pa nsana wanu komanso kuti kuwongoka miyendo yanu mu mlengalenga, kupanga mzere molunjika kuchokera mapewa m'mapazi.

Kumbukirani kuti khosi ayenera momasuka pa mapewa pa phwando. Kuti mugwire malo izi kwa miniti imodzi, ndiye pang'onopang'ono kubwerera ku malo a atagona pansi.

maphunziro zonse

Kukhazikitsa chachikulu "mkazi" minofu ndi kulimbitsa thupi wabwino, achite lonse zovuta zokambirana pamwambapa. Aliyense wa iwo ayenera kubwereza nthawi khumi n'komwe kuchita waika atatu. Pakati pa maudindo osiyana ndi kayendedwe, ndi zofunika kuti tikwanitse wa cardio (akuthamanga kapena kuyenda mu malo, kudumpha chingwe), osati kupuma, chifukwa mwamsanga pamene gulu zonse ndi kusinthana maphunziro mphamvu ndi kardioelementami akhoza zimatsimikizira inu mofulumira ndi zogwira mtima. Komanso, mphamvu maphunziro kwa akazi kuwotcha zopatsa mphamvu pazipita kokha pamene pamodzi ndi maphunziro kupirira.

Ngati mukufuna kuganizira dera vuto yeniyeni, kusankha Zochita mumaikonda kutchula iwo mu uthunthu zawo. Good zinthu zazikulu taphunzira ndi voteji malo amodzi (mwachitsanzo, kusuntha kwa slat kuti Kankhani-kapena mosinthanitsa, kuchokera Zochita pa atolankhani - kwa pachithandara pa mapewa, kapena mosinthanitsa). Chinthu chachikulu - musaiwale kuti thupi la munthu nthawi zonse zilibwino, kutanthauza kuti posachedwa muyenera akatundu kwambiri tima ndi zovuta.