Mphunzitsi wanu online: bwanji kutulutsa mpaka kukongola wanu dumbbells

Kodi nthawi zambiri akazi kulabadira chithunzi monga m'chilimwe atavala munthu? Kumene, pa manja ake. Relief kukongola tisangalatse mtsikana aliyense. Ndi zabwino kukhala mu kukumbatirana amphamvu. Ndipo thupi mwamuna wamphamvu amaona chidwi kwambiri. Iwo adzateteza kapena kuthandiza ndi zinthu zolemera. Koma poyamba, ayenera kugwira ntchito ndi zinthu zochepa lolemera - dumbbells. Kodi kutulutsa mpaka kukongola dumbbells?

Tiyenera kuyamba ndi kufufuza kuyambirira ndi kuwunika. Onetsetsani kuyeza kukongola anu mwa mfundo zake linafalitsidwa kwambiri ndi thandizo la tepi ndi kulemba ntchito. Kumene, bwalo ndi kuchuluka osati ndi kuwonjezeka minofu misa, koma amuna wathanzi samasankha kusambira dzanja mafuta, kotero chithunzi ichi ndi zolondola ndithu, ngakhale malire. The miyeso ayenera kuchitidwa ndi zitalembedwa kamodzi pa masabata awiri. Pasanathe nthawi zambiri sizimatanthauza, chifukwa mutaye zolinga zambiri - zotsatira zake chidwi chokwanira. Komabe, kujambula iyenera kuchitikira nthawi zonse, mukhoza kulemba zotsatira muyeso mu malo mukuganiza kuchuluka kwa mapuloteni amadya tsiku.

Kuti mudziwe mmene kutulutsa mpaka kukongola wanu dumbbells, kulemba kwambiri, n'zosavuta kusochera mwa nambala yaikulu zokambirana komanso malangizo. Komabe, kulemba pang'ono za mmene kukhalabe minofu misa kwa nthawi yaitali. Choyamba, muyenera kuphunzitsa zonse, thandizo maphunziro adzafuna kukhala osachepera 75% ya katundu, zomwe mukuphunzila kuti akonzedwa a minofu misa. Kotero kukonzekera kulipira pasadakhale nthawi zina ndondomeko maphunziro. Kachiwiri, kuti si kutaya minofu misa, inu kudyetsa, kotero kulabadira chakudya pang'onopang'ono, monga mbewu ndi nyemba. Ndi mkate ndi shuga ayenera kusamala kwambiri, mwinamwake inu mukhoza kutenga wosanjikiza zosafunika kwathunthu mafuta pa minofu kuti. Chachitatu, kuchuluka kwa mapuloteni mu zakudya afunika kuchepetsedwa ndi 25% kuyerekeza ndi pa nthawi imene muli kulemba minofu yanu misa.

Pamene mukufuna kudziwa mmene kutulutsa mpaka kukongola wanu dumbbells, pafupifupi makilogalamu dumbbell ndi kulemba pang'ono. Amuna ayenera kuyamba ndi 2-kilogalamu dumbbell, pambuyo miyezi 2-3, mukhoza kuyamba ntchito trehkilogrammovye. Patapita miyezi ina 2-3, mukhoza kusuntha kwa kovuta, ngati mungathe kuwapeza. Ndipo ndi bwino kupita ku masewero olimbitsa Komabe, kumene kunyumba ya maphunziro ali ubwino wake. Yambani kuphunzitsa ndi bwino kunyumba, ndi kupitiriza mu holo. Ndipotu, pamene inu kukonzekera bwino, muphunzira wabwino ngakhale ndi maziko a regulars holo. Choncho kuyamba kuphunzitsa yomweyo.

Kodi simunayambe kuti kuphunzitsa? Akatswiri zinachitikira othandiza tidziwe momwe kutulutsa mpaka kukongola wanu dumbbells amavomereza kuonera ndi nthawi 3-4 sabata. Ngati inu mukuchita zosakwana zitatu, zotsatira kudikira nthawi yaitali. Ngati kwambiri - mudzakhala atatopa kwambiri ndipo musataye minofu yanu achire, amenenso kuvutika zotsatira. Ndi nthawi 5-6 sabata inu mukhoza kuyamba othamanga yekha ophunzitsidwa bwino.

Kotero, momwe kutulutsa mpaka kukongola wanu dumbbells? Tikupereka inu zolimbitsa zabwino kukongola kwa.

1. Chagada pa Sofa (a gymnastic benchi fitball), kotero kuti pambuyo mutu wanu anali mipata yokwanira, ndiye anazembera ku Sofa, pamene izo osati torso pamwamba m'chiuno. Miyendo ndichotse pa maondo pa madigiri 90. Manja ndi dumbbells ayenera adzaukitsidwa, kwathunthu anatambasula. Muzilankhula mikono pakama kotero iwo anatambasula kufanana kwa thupi. Ndiye kupinda manja anu, kubweretsa dumbbell kwa olowa phewa. Ndiye, kwezani manja anu udindo poyambira. Bwerezani nthawi 30. njira ziwiri.
2. Miyendo onse, manja ndi gantnelyami elongated mu dzanja, forearm anawuka ndipo kupanga makona a madigiri 90 ndi pansi. Kuchepetsa elbows anu pamaso pake, osati kutsitsa mapewa. 30 kubwereza, waika 3-4.
3. Maximally kuchepetsa mapewa ndi kuchotsa mkono wonse wakumanja perpendicular pansi. Mkono ndi dumbbells ayenera adatchithisira kwa phewa sustavam.30 nthawi njira, waika osachepera 4. Samalani ndi ntchito yonseyi, musatenge mekeza kwambiri.

Ntchito pa mkono wonse wakumanja anu nthawi zonse - ndipo posachedwapa inu sadzachita manyazi kuonekera pa gombe kapena masewero olimbitsa lapansi.