A zolimbitsa thupi pulogalamu yosavuta kunyumba

Wokongola thupi - loto la munthu aliyense, kaya mwamuna kapena mkazi, msinkhu ndi chuma chawo. Komabe, kudya kulondola, komabe ankakonda kukacheza ndi masewero olimbitsa patali ndi yense wa ife ndi nthawi. Mumatani kuchotsa minofu sagging, kuti abwere thupi, ngakhale kukhumudwitsa iye? Ndipo apa ndi pulogalamu pa workouts kunyumba kuti adzanyamule osachepera nthawi. Ndi zofunika kuchita tsiku ndi tsiku, koma ngati ndinu munthu wotanganidwa kwambiri, mungagwiritse ntchito masiku osachepera ochepa pa mlungu imeneyi, koma zimene ndi zofunika kwambiri kwa thupi kuchita.

Komanso Dziwani kuti pulogalamu maphunziro kunyumba kumapereka lingaliro la kukhalapo kwa bala yopingasa ndi dumbbells awiri. inawo zikhoza kugulidwa ku sitolo, chabwino, ngati bala yopingasa akhoza wokwera chubu mu umodzi za makomo a nyumba ya. Choncho, ngati zipangizo zonse ndi wokonzeka, ndipo ambiri Chofunika - inu ziziimba masewera ndi thanzi - tayamba!

1. Kuswana kwa dumbbells pa maudindo awiri - ataima molunjika ndi linapendekeka madigiri 90. Ndi zodabwitsa kuti wamba kunyumba zolimbitsa thupi pulogalamu sakhala ndi masewera olimbitsa thupi, koma mabogi kukonda masewero olimbitsa thupi lake. Izi zimathandiza konzekera, komanso kumathandiza kuti kubwezeretsa kaimidwe. Kulemera dumbbell kusankha ichi, chimene mudzatha kukhala omasuka ntchito ndi.
2. Minofu ya miyendo ndi matako zingakhale zovuta kuti aphunzitse ntchito kuukira. Kwa amayi - ichi ndi mankhwala wangwiro sagging m'dera kwambiri mabvuto, ndi amuna - zolimbitsa thupi ndi kusintha kugwirizana kayendedwe.
3. Ndikofunikira kuti nthawi zina kugwira thupi lawo n'kupanga. Iwo akhoza kukhala mbali anapanga zinthu "kumbali", asymmetrical, ndi zina zotero. Chinthu chachikulu ndi pa zolimbitsa mumamva bwanji yomangika minofu ya kumbuyo.
4. Onetsetsani kuti pulogalamu pa maphunziro kunyumba zikuphatikizapo Kankhani akuluakulu. Kusiyana kwa ntchito yonseyi, pali osawerengeka: manja awiri pa wina, kuchokera crossbar, ndi mpira vuto la "kumbali" kukankha-miyendo ndi zina zotero.
5. Onse mapulogalamu ogwira maphunziro monga masewera olimbitsa thupi lotchedwa "kulakalaka." Ngati inu kuchita deadlift ndi bala lalikulu, simuli okonzeka panobe, mungayesere kulingalira Romania mnzake ake. Ntchito dumbbells, kupanga otsetsereka pa mapazi awiri, ndiyeno nkutembenuka pa aliyense wa iwo. Ntchitoyi chingandithandize dongosolo la nsana wanu, amayang'anira magulu onse ndipo amathandiza kuti chitukuko pafupifupi onse magulu minofu m'thupi.
6. Musaiwale kuti andipeze pa mowa, kotero kuti kumtunda kwa thupi anakhalabe wokongola. Kumene thupi ili ndi abwino kwambiri kwa anthu, ndi kwa wina woimira kugonana mphamvu n'kofunika kwambiri kuti amathamanga ambiri. Komabe, atsikana komanso siyingawapweteke maulendo angapo kuti andipeze pa mowa. Ngati "alenjeka" malo zovuta kuchita kugwedezeka, mukhoza andipeze, kupumula mapazi ake pansi, kuwayika bala pa kutalika zilipo.
7. Mapeto a maphunziro adzakhala anyonyomala. Ndi thandizo lawo, anapanga minofu ya matako ndi ntchafu, ng'ombe. Ndipo ngati pa nthawi iliyonse squat inu kukokera mu m'mimba, ndi mainchesi lowonjezera m'chiuno msanga ndikusiyeni inu.

Ndandanda workouts kunyumba mukhoza nokha, zochokera ndandanda ntchito. Iwo m'pofunika kuti achite Zochita izi zonse masana kapena madzulo tsiku.