Fitness kunyumba zolimbitsa thupi: The bwino zovuta, ndipo malinga ndi zonse

Aliyense zolimbitsa thupi ndi aliyense mtundu wa olimba umalimbana osauka magulu akutiakuti minofu. Kwambiri zochita kumafuna lalikulu minofu zikundiyendera. Pankhaniyi, ang'ono minofu mkati basi ayenera kuganizira, osati zochepa. Chifukwa minofu izi makamaka kudziwa olimba thupi ndi wokongola. Mmene zimenezi, olimba amachitira kunyumba - Njira kuchita masewera olimbitsa thupi.

lero chotchuka kwambiri osiyanasiyana pang'onopang'ono olimba - anati yoga, Callanetics, pisatesa. Iwo basi tiyeni inu mufika zigawo zakuya minofu chifukwa Zochita malo amodzi.

Fitness kunyumba zolimbitsa n'zotheka kuphatikiza zinthu njira zosiyanasiyana. Zochita akhoza pamodzi pa maziko a zolinga tikuchigwirira, anayambitsa maphunziro awo.

Childs, makalasi kunyumba olimba kusankha izo mitundu pang'onopang'ono, chifukwa kutenga popanda aliyense zipangizo zina zapadera ndipo simulators. Kuchita olimba Zochita kunyumba Intaneti ndipo akhoza amamuyang'anira pa Intaneti potsatira malangizo.

Fitness amachitira kunyumba: mulingo woyenera zovuta

  Maphunziro ndi zofunika kuchita kangapo pa mlungu. Fitness kunyumba zolimbitsa imagwiridwa nthawi osachepera 3-4 sabata.

Mukufunika ochita pambuyo lamulo zochangamutsa, amene sitingakane kwathunthu. Izo sikutanthauza nthawi kwambiri, pamene kwambiri kuonjezera mphamvu zokambirana zonse.

Monga zochangamutsa akhoza kukhala yogwira ngati pa malo, kuchita poluprisedaniya, kulumpha, onsewo thupi, kupanga otsetsereka angapo yosalala anatambasula mu madera osiyana. Kutenga zochangamutsa kwa mphindi 4-5.

Chitani 1. Lunge ndi kwa thupi

  Kulinga pa elaboration wa quadriceps, matako ndi ng'ombe kulimbitsa thupi, kulimbitsa hamstrings, kukula kwa minofu kumbuyo isanathe.

Tsitsa mu lunge a. Ikani phazi lako lamanja kutsogolo, anasiya - kumbuyo, chidendene Motero pang'ono anakweza. Manja kukweza kwa kutalika phewa ndi pang'ono maondo elbows wanu.

zala pafupifupi kugwirizana ndi mzake kapena pang'ono tiyeni kukhudza mzake. Kumangitsa minofu m'mimba wanu ndi nsanamira bondo lako lamanzere patsogolo m'chiuno kutalika (kapena pamwamba, ngati mungathe). Pa nthawi yomweyo thupi kumanja. Bwerezani kangapo.

Ndikutsatira gululi pa mwendo zina, kangapo.

Chitani 2. Nyumba kasinthasintha

  Mpatuko minofu m'mimba, chifuwa ndi minofu kumbuyo, akufotokozera matako, ntchafu lamkati.

Pezani pansi pa ntchafu lamanja, dzanja lamanja zina ndi pansi, mkono Kuthandiza yoongoka. Kuwongola mwendo, ndiye kumanzere. Lamanzere tukulani. thupi ayenera kutenga mawonekedwe a kalata "T".

Kumangitsa minofu m'mimba wanu ndi kukachipinda thupi kumanja.

M'munsi dzanja lamanzere, kupinda pa chigongono, kutenga thupi monga momwe tingathere. Kuyambira malo.

Kuchita kayendedwe chomwecho zosiyana kangapo.

Chitani 3: Anatambasula thupi

  Kumalimbitsa minofu mwendo, kvadritseks, minofu m'mimba ndi kuwongola kumbuyo minofu yanu.

Tsatirani pachithandara phazi lolondola: zala za kumanzere phazi kukhudza pansi, mwendo ali retracted kuti sock chikuchititsa chidendene bwino. Bondo kupinda pang'ono. Nyumba anawerama pang'ono, manja ake anawoloka. Angaubweze molunjika wanu.

Tengani mwendo anachoka ku thupi lonse inasanduka mzere wolunjika.

Kuchita ayenera kangapo pa mbali iliyonse (kumanzere ndi kumanja)

Chitani 4: Kwezani miyendo pamalo pansi

  Amazing, kumalimbitsa minofu kumbuyo ndi atolankhani.

Atakhala pansi, kutambasula manja anu patsogolo pamaso pake. Free Back Mlanduwu. Kwezani atavalanso zoteteza kumanzere kwanu ngati mungathe mkulu. Tengani poyambira malo. Bwerezani kayendedwe kangapo pa wina ndi mwendo wina.

Chitani 5. Mahi mapazi

  Amathandiza kulimbitsa kutsogolo ndi ntchafu wamkati, chitukuko minofu mmbuyo ndi atolankhani, amanyamula matako.

Kunama si kumbuyo, mawondo anu, mapazi kuphwa pansi. Zida pamodzi thupi. Kuwongola mwendo kumanzere perpendicular pansi. Ndiye tengani iye kutali zedi ndi pamwamba. Ndiye chimodzimodzi ndi phazi la kumanzere. Bwerezani kangapo.

Izi osiyanasiyana olimba Zochita kunyumba kumathandiza kuti apeze kusinthasintha, kutentha zopatsa mphamvu ndi chepetsa thupi lanu toned boma wathanzi.