Kuchita masewera olimbitsa thupi mofulumira

Miyendo ndi yosiyana - ngakhale osati kwenikweni, yoonda ndi yodzaza, ndi zonsezi, mosasamala kanthu za thupi lonse. Koma chinthu chophweka kwambiri ndi chakuti pothandizidwa ndi mavitamini kuti muthe kuchepa kwa miyendo, mukhoza kukonza miyendo yanu ndikupanga mpumulo wolondola.

1. Gwerani ndi ziphuphu - chitani maulendo atatu mpaka 15-20. Mapazi pamodzi, manja pambali, kubwerera molunjika. Yambani kutsogolo, gwedezani kumbuyo kwa mwendo, kenaka pindani ndikupukuta miyendo yanu.
2. Kuwonjezeka kwa miyendo mu simulator - timapanga njira zitatu nthawi 15-20. Khalani pa mpando wa simulator ndikuyika mapazi anu pansi pa mtanda. Lolani miyendo yanu mpaka malirewo atayendetsedwa bwino. Lembetsani miyendo yanu, yang'anireni kuti mapazi anu apinde maondo anu, choncho minofu imatambasulidwe.
3. Squat ndi bar - timachita masewera atatu a 15-20 kubwereza. Izi ndizochita masewero olimbitsa thupi kwambiri, popanda izo simungathe kukwaniritsa miyendo yabwino. Pita ku barolo ndi barti pokhapokha mutapanga njira zingapo zapitazo, pamene minofu ikuwotcha ndi kusinthidwa kuti ikhale katundu, ndipo poyamba musatenge ngakhale bar, koma khosi lokha. Pewani msana wanu, yang'anani mmbuyo. Nsomba sizikuyenda pakhomo, ndipo pamapeto pake matako ndi zitsamba ziyenera kutseka. Nyamuka bwino - kupuma mkati pamene ukuchepetsa, kutulutsa phokoso.
4. Mu zovuta zolimbitsa thupi zolemera miyendo muyenera nthawi zonse kuphatikizapo mphindi 20-30 za mafuta oyaka pa treadmill.

Pulogalamu yokonza minofu yaikulu

Miyendo yoonda ndi miyendo yochepa si chinthu chomwecho. Kupanga minofu, chifukwa chopeza mpumulo ayenera kugwira ntchito ndi kulemera kwakukulu kwambiri pang'onopang'ono.

1. Gawo limodzi ndi bar - magawo 3 a nthawi 8-10. Kuti apange matako, otchedwa "bulu wa Brazil," muyenera kugwira ntchito ndi kuwonjezeka kwakukulu kwa mtolo. Pofuna kupeŵa kuvulala ndi kulemera kwakukulu, muyenera kugwiritsa ntchito njirayi moyenera - matanthwe omwe ali pambaliyi ayenera kuponyedwa mofanana ndi pansi.
2. Miyendo yopindika mu simulator - maselo 3 a maulendo 8 mpaka 10. Ndikofunika kugona pansi pa benchi, kugwira ziwombankhanga, kuchepetsa mapazi pansi pake. Timagwetsa miyendo yathu, kukweza malo okwera kwambiri, kuchepetsa miyendo yathu mpaka pamapeto.
3. Kufika kwa chala chala - magawo 3 a kubwereza 10-12. Ntchitoyi ndi ya miyendo yopyapyala yokha. Popanda kukhala wapadera simulator, mungathe kungochita izo pa nsanja yopanga nsapato m'manja mwanu.
4. Limbikitsani miyendo muwonetsera - magawo atatu a ma 10-12. Kuchita masewera olimbitsa thupi kumachititsa kuti zikhale zotheka kupereka mawonekedwe okongola, othamanga ku miyendo ndipo sumaika kumbuyo. Ndikofunika kuti mukhale ndi malo omwe mumapangidwe opangira makina osindikizira benchi, kuti mupumire mapazi anu pa nsanja. Zilonda ziyenera kugwedezeka pamadzulo ndikubweretsa pafupi kwambiri ndi mapewa. Kenaka yambani miyendo, mpaka iweramitsidwe.