Amayi ambiri amaopa kuchita nawo masewera olimbitsa thupi, chifukwa cha zochitika zowonongeka zomwe amati Schwarzenegger ndi amene amasiya masewera olimbitsa thupi . Ndipotu, makalasi ochita masewera olimbitsa thupi sangakhale opanda vuto m'njira imeneyi. Komanso, patapita miyezi isanu ndi umodzi simungathe kulemera. Chowonadi nchakuti, sichidalira oimirira, koma pa inu - ngati mutatha kugwira ntchito mwakhama kupita ku cafe ndi kudya kutopa, thupi lanu lidzayankha bwino kwambiri pakudya ma calories .
Pali malamulo angapo ophunzitsira pa masewera olimbitsa thupi, osati kuchita zomwe, zotsatira ziyenera kuyembekezera nthawi yayitali:
- kumwa madzi ambiri panthawi yochita masewera olimbitsa thupi;
- Musamvere malangizo a aliyense - Woyamba ndi wokonzeka "kuthandizira" watsopanoyo, choncho, kuti musayambe kunyalanyaza ndi zotsutsana, mvetserani kwa mphunzitsi yekha;
- Kodi gulu la masewera olimbitsa thupi sali oposa 2-3 pa sabata kwa ora limodzi;
- Kuti ukhale wophunzitsidwa pa masewera olimbitsa thupi pambuyo pa kuphunzitsa mphamvu, yambani kutambasula.
Mwinamwake kupindula kwakukulu kwa maphunziro ku masewera olimbitsa thupi ndiko kupulumutsa nthawi. Pokhala pakhomo pakhomo, mutha kukwaniritsa zotsatira zomwezo, koma amangogwiritsira ntchito phindu lawo komanso masabata ambiri. Simulators, kulemera ndi mitundu yonse ya zowonjezereka thandizo kuti lifulumize mapangidwe a thupi.
Zochita
Zochita za makina:
- Kupotoza - tikuyika mapazi athu pabwalo, timagona pansi, manja kumbuyo. Ife timapanga chokwera, tikukwera maulendo ku pelvis. Mpweya uliwonse umatha. Mukhozanso kuchita ndi manja otambasula, kuwakhudza ndi benchi. Timachita katatu katatu.
- Pachiuno, khala pansi, ikani mapazi athu paimidwe kakang'ono (mwachitsanzo, pa nsanja yachitsulo) timatenga chotupa, kusunga msana wathu ndikuwongolera thupi.
Zochita pa matako:
- Bete lokhala ndi chidwi likukhazikika pamalo otsika. Tikagona pabedi m'chiuno, timayendetsa mapazi kumbuyo, pamtanda pamtanda. Ife timakweza mmwamba ndi thupi pa kutuluka kunja.
- Tikagona pansi, timayendetsa miyendo pansi pamtima, timayika pansi. Timakweza mapepala a dumbbells, kukonza ndi kuchepetsa pakhosi, popanda kugwira pansi.
- Kumbuyo kwa ntchafu - pakati pa mphamvu yokoka timasunthira ku zidendene, timayang'ana patsogolo pathu, m'manja timatenga khosi. Timatenga nsana yathu ndikukweza mipiringidzo.
Zochita za miyendo ndi kumbuyo:
- Pewani mwendo umodzi - ikani phazi limodzi pa nsanja, pewani pang'ono kuti muwonjezere katundu m'chiuno. Timayendetsa mwendo m'mabondo kuti bondo ndi mawonekedwe ayang'ane mbali imodzi. Timachita mobwerezabwereza 15 pa mwendo.
- Timakhala pansi moyang'anizana ndi benchi, tatsamira patsogolo, timatenga zithunzithunzi m'manja mwathu, timayendetsa miyendo yathu. Timatambasula manja athu kutsogolo kwa zidutswa. Timayesetsa kusunga masamba ngati n'kotheka.