Amene minofu magulu ali tilts zothandiza ku mbali imodzi, ndi momwe molondola kuchita womberani?

Kuyambira kuchita masewera, aliyense amafuna kuti mukhale ndi thanzi labwino ndi kupanga zambiri wachisomo chithunzi. Kodi mukudziwa kuti kochitika mwachisawawa workouts mungawapange azisiyana, ngakhale ndi zolimbitsa osavuta kuti aliyense amadziwa kuyambira ali mwana? Yesetsani kumvetsa mmene minofu ndi wofunika kwa malo otsetsereka pambali, ngati angathe kuthandiza kupanga m'chiuno wangwiro, ndi mmene kukhazikitsa iwo.

Baibulo tingachipeze powerenga zokambirana za

Kuyambira malo - ataima, kumbuyo molunjika, mapazi anaika phewa-m'lifupi padera. Pa zachifalansa muyenera kukhotetsa torso lamanzere, Taphunzira akhale bola ngati inu samaona kupsyinjika pa mwendo minofu yanu. Pa mfundo wotsikitsitsa kuti anachedwa masekondi angapo, ndiye n'zotheka kuti abwerere ku malo pachiyambi (mpweya). Pamakhala kubwereza stepi yoyamba, kupinda zina.

Oyamba zambiri ndikudabwa za kumene ayenera manja pamene akuchita kayendedwe anafotokoza. Mu mapulogalamu awo, ngakhale mabogi akatswiri ndi alangizi kupereka kuchita anaŵerama mbali mosiyana. Manja kungakhale lamba, zasiyidwa pamodzi thupi, kapena dzanja limodzi limaukitsidwa, ndi ena pa m'chiuno. Ndipotu, udindo wa malekezero chapamwamba mphamvu zochita ndi sanasinthe. Yesani kusankha zinthu kuwongola manja ndi kusankha amene mudzapeza yabwino kwambiri.

Kukhala zothandiza ntchito yonseyi?

Akukhulupirira kuti tilts pambali - izi ndi imodzi mwa njira zovuta kwa atsikana kuti m'chiuno kuyang'ana slimmer. Pa nthawi yomweyo pakati dieters kupita mantha zenizeni za kuti ngati inu kuchita masewera olimbitsa thupi kawirikawiri kwambiri ndi ambiri kubwereza akhoza kukhala minofu amawapopa ndi atengenso mawonekedwe, rectangle, popanda mbali iliyonse yotundumukira kunja kwa mpanda ndi zokhotakhota wokongola. choonadi kuti?

Ndipotu otsetsereka kwa m'chiuno pafupifupi opanda ntchito. Ntchitoyi akufotokozera makamaka obliques ndi ena minofu thupi. Ndi kubwereza pang'ono, zikuthandizani kusintha kamvekedwe chonse cha thupi, pang'ono kumangitsa pamimba. Ngati inu motsatira izo mu mode "mafuta wotentha" - ndi preheating, ambiri pobwereza ndi weighting - alidi zotheka kukhala minofu ndi kuchotsa thupi owonjezera mafuta. mafani ojambula akulangizidwa kuchita mbali anaŵerama nthawi 50-100 mbali iliyonse.

Malamulo ndi njira ntchito

chikhalidwe chofunika kwambiri kwa kuphedwa zolondola zochita - kuteteza molunjika thupi. Asanayambe luso, muyenera limbitsani nsana wanu, kutambasula matako anu ndi atolankhani. Pa kuweramira ndi, onetsetsani kuti gululi imagwiridwa yekha mmbali, koma panjira mzere kutsogolo kapena m'mbuyo si zosatheka, koma ndi oopsa kwambiri. zolakwa zoterozo mu ntchito ya munthu wamkulu kungachititse kuti msana. Kayendedwe - otsetsereka, ziyenera kuchitika likuvutika minofu mavuto atolankhani. Chitani zizichitidwa mowirikiza, ngati inu kuphunzitsa kwambiri, adzakhala zokwanira monga mu makalasi awo 1-2 nthawi sabata. Kuphunzitsidwa kunyumba otsetsereka oyenera kubwerezabwereza mu tsiku, koma chikhalidwe chimene iwo adzakhala anaphedwa ndi kuchuluka kwa 6-15 kubwereza.

Contraindications kukhazikitsa ndi zotheka mavuto

Izo kutiletsa kuti otsetsereka mbali ya amene wavulala aliyense msana. Ngati muli ndi vuto kumbuyo (mwachitsanzo, kupindika) kapena kuzunzidwa zonse ululu kumbuyo, sakhoza chinkhoswe popanda kufunsa katswiri. Ngati pa zolimbitsa mukumva kupweteka ndi kusapeza - ntchito ayenera anasiya. Komanso, samenya 'mpaka inu kusiya ", kuti uthe kukhala kamodzi malo otsetsereka mwamsanga pamene mukumva ndi mavuto bwino mu miyendo.

The otsetsereka a thupi ndi dumbbells

Pafupifupi zolimbitsa thupi lililonse losavuta kusintha pang'ono, mukayamba ntchito ndi miyeso ya. Kodi mbali anaŵerama ndi dumbbells? Yambani ndi kusankha weighting wothandizira. Atsikana oyamba adzakhala zokwanira kutenga dumbbells yaing'ono yolemera makilogalamu 0.5-2. MwaukadauloZida othamanga akhoza kusankha njira ya makilogalamu 2-4.

Njira ndi mofanana otsetsereka ochiritsira: mu dzanja limodzi kutenga dumbbell, wachiwiri ndi njira yabwino kuyamba ndi ingapendame thupi. Pa gulu la nthumwi weighting liyenera kugwirizana snugly kwa thupi. Pa mfundo wotsikitsitsa otsetsereka, monga mwa ntchito yosavuta, muyenera kudikira masekondi angapo, kenako inu mukhoza kubwerera ku malo poyambira.

Ngati tikugwira mu holo, kufunsa mphunzitsi kuti pulogalamu munthu ndi kusankha mulingo woyenera chiwerengero cha kubwereza. Ngati mukuchita kunyumba, kumbukirani, ndi otsetsereka ndi maphunziro dumbbells mphamvu ndi reps zambiri kwa iwo safunika. Adzatsatira malamulo onse kukhazikitsa kuchita masewera olimbitsa thupi nthawi zonse, ndiye ndinu wotsimikiza kuti bwino!