Kodi kutulutsa mmwamba matako kunyumba. Zochita ogwira

Funso la mmene kutulutsa mmwamba matako kunyumba, ndithudi amanditenga ambiri a anthu wamkazi. Koma amuna nkhaniyi ndi zogwirizana, popeza kuti anthu ambiri atsikana kulabadira ansembe wamwamuna mmene kuchita mbali womwewo wa thupi wamkazi.

Koma monga pa akazi ndi chingawapangitse kukhala zidakwa kwa mafunsidwe kulemera owonjezera ku matako a. Komanso, ndi zaka, minofu kamvekedwe imafoola ndi kubweza njira kagayidwe kachakudya mu zimakhala. Khungu amakhala wosakongola, flabby ndi latsala pang'ono kugwa. Koma musayembekezere mpaka zimachitika bwanji kutulutsa mmwamba matako kunyumba, ndi bwino kuganizira lero.

Kuti mwaluso, molondola ndipo mwamsanga kutulutsa mmwamba matako, muyenera kuzindikira mtundu wa ntchito zomwe zapatsidwa kwa minofu imeneyi. Popanda kupita tsatanetsatane, ndi mu malo olungama, iyo imakoka mwendo kumbuyo. Ndipo minofu gluteal ali anatambasula phazi ndi anakoka patsogolo. Kukula ndi mawonekedwe a matako ndi anatsimikiza ndi chibadwa. Kwambiri bwanji komaliza sitingathe. Koma kuchepetsa kukula n'zotheka.

Zochita ogwira

Atsikana pamaso kutulutsa mmwamba matako kunyumba ndi kuwapanga iwo maonekedwe wokongola, muyenera kukumbukira Zochita ziwiri. Koma amuna kupita ku masewero olimbitsa thupi komanso bwerezanonso pogwiritsa ayenera kuti achite weighting lalikulu - kuchokera makilogalamu 50 100.

Choncho, wokhulupirira kuti matako kunyumba - patsogolo anaŵerama ndi zolemera. Gluteus ndithu amphamvu, ndi kusintha kukula kwake, mawonekedwe, kapena kupanga olimba, ayenera kulemera kuposa anu. Mu masiku oyambirira atsikana angachite popanda aggravation, koma monga ulamuliro, malo otsetsereka zimagwiridwa ndi barbell a.

Kusonyeza wachiwiri udzakhala squat. Dziwani kuti akhale osiyana. Kuchita masewera olimbitsa thupi ili muyenera squat ndi mapazi anu phewa-m'lifupi padera. Kumbuyo akhale molunjika. Kulemera asungike kapena mbali kapena pakati pa miyendo. squat ayenera anachita pang'onopang'ono popanda kayendedwe iliyonse mwadzidzidzi.

Kodi kutulutsa mmwamba matako. maphunziro kwa mbuye

1. Kuima pamalo "Front lunge". Logwirana mwendo wina kumbuyo pa nsanja ndi kukhala pansi, anagwada pansi mpaka iwo anapanga njira yoyenera. Onani kuti mapazi bondo, atayima kutsogolo, ayenera kukhala pa mlingo wa chidendene. Kuti zitero katundu chachikulu. Kumbuyo akhale molunjika. Chitani m'pofunika kuchita nthawi 10-12, ndiye kusintha mwendo ndipo amachitabe 10-12 kubwereza kale pa izo.
2. Kugona pamimba (pakama digiri, benchi) poika mapazi mu mlengalenga, motero kupinda mawondo. mapazi ogwirizana pamodzi. Ndiye maondo kunja ndipo pang'onopang'ono kwezani miyendo, Yosefera minofu ya matako a. Popanda kupanga magulu iliyonse mwadzidzidzi, miyendo m'munsi. Chitani zimenezi kangapo 10-15.
3. Mapazi phewa-m'lifupi popanda malo, nukhale pansi pa mpando wosaoneka. Ntchitoyi ayenera kuchitika mpaka khalidwe woyaka kutengeka chidzaonekera minofu gluteal.

Tsopano muli lingaliro mmene kutulutsa mmwamba matako kunyumba. Ngati inu mumachita zimenezi Zochita kangapo pa mlungu, kaphatikizidwe iwo ndi mankhwala kukongola, posakhalitsa mudzaona zotsatira ankafuna.