Zochita pa ABS ndi obliques

Female kukongola abwino - ndi ang'ono chithunzi, taut mimba, woonda m'chiuno. Pitirizani magawo ngati n'zotheka aliyense, monga wangobereka kumene kapena ndi ya pogwiritsa owonjezera m'mimba wayamba kukula mu mafuta m'thupi. N'zovuta kuchotsa, kotero muyenera kupirira. Kuchita Zochita pansipa idzapita mainchesi owonjezera m'chiuno ndi ABS chanu amawapopa.

Ofooka atolankhani kumathandiza kuti mavuto m'mimba. Choncho ndikofunikira kusunga minofu imeneyi kuzilingalira inu nazo. Komanso musaiwale za minofu lateral, mu nkhani iyi pogwiritsa ntchito workouts inu kumanga ndi m'chiuno zabwino.

Ngati inu ayamba kugwiritsa ntchito Zochita izi monga njira kuwonda, kusintha ndi zakudya. Musaphwanye kudya ufa ndi makilogalamu wokoma. Palibe maphunziro sudzapereka anthu a mtima, ngati mulibe kusunga chakudya chamagulu.

Choncho lingalirani zimene kubowola atolankhani kukuthandizani kumangitsa wa pamimba. Yambani ndi kuchita masewera olimbitsa thupi zochangamutsa. Kuchita izi kwa mphindi 3-5, kuchita kudumpha chingwe, akuthamanga malo , ndi zina kwambiri apaulendo. Chofunika, inu kumverera monga amphamvu ndi kukhala yam'manja.

Ugone nsana wanu, zala zokhoma mu "loko" kwa mutu, miyendo pang'ono maondo pa mawondo. Inspiratory anachita kunyamula thupi m'mwamba kutulutsa kwathunthu adatchithisira kumtunda pansi. Chitani kubwereza kasanu 18. Ndiye kusokoneza izo powonjezera wapakatikati lalifupi mpweya pamene akukweza. ABS nthawi yomweyo adzakhala unasokonezeka kwambiri. Choncho, udindo koyamba ali yemweyo. Kupanga kutulutsa yaing'ono, kukweza nsana wanu kuchoka pansi. Pomwepo kutulutsa pang'ono, kukweza apamwamba. Ndipo kupanga mpweya lachitatu, kuchita Nyamulani pazipita. Inspiratory dontho pansi. Bwerezani kukambiranako atasinthana maudindowo nthawi 18.

dongosolo zokambirana chifukwa cha khamu la pazikhalanso katundu pa pamimba m'munsi. Kunama pa nsana wake, ndi kuyika manja ake pa m'chiuno. Monga inu kutulutsa, kukweza mapazi ako pansi, kuwatola iwo perpendicular kwa thupi. Pa zachifalansa ndi, pang'onopang'ono kuchepetsa iwo popanda kugwira pamwamba. Kuchita osachepera 18 akutsikira.

Popanda kusintha malo, timapita pa ntchito yotsatira. Miyendo maondo pa maondo, kumangitsa yokha. Pa zachifalansa ndi kuwongoka malo awo kuchokera pansi pa msinkhu wa osapitirira 5 cm. Ndi mpweya kachiwiri mawondo anu ndi kuwatsogolera kwa pachifuwa. Bwerezani kukambiranako atasinthana maudindowo nthawi 18.

Ife titembenukira kwa ntchito ya oblique minofu m'mimba. Ikani chidendene kukhala pafupi ndi chiuno, miyendo nao pamodzi. Inspiratory kupindika pa m'chiuno, kuika mapazi ake pa ntchafu bwino. Pa kutulutsa ndi, kukweza mapazi ako pansi, kachiwiri kupotoza zosiyana. Kuchita Zochita osachepera 20 uliwonse malangizo.

Magazi a ABS bwino, ngati inu ntchito imodzi, ndipo chapamwamba ndipo m'munsi minofu m'mimba. Kuyambira malo akanali yemweyo. Pa mpweya imodzi kutambasula maondo kwa mzake ndi nyumba. Inspiratory adzatsika kumbuyo pansi ndi kuwongoka miyendo ako pansi. Mofananamo, wina zakhala zikuzunza m'miyoyo nthawi 20.

Phazi kuchotsapo m'chiuno, koma kusiya miyendo pang'ono wopindidwa, kukokera manja anu pamaso pake. Kutulutsa kwathunthu kukweza thupi ndi maondo m'chiuno. Pa kutulutsa ndi, kuchepetsa kumbuyo. Ina akutsikira 17. Mukhoza kusokoneza ntchito yonseyi, ngati inu kukatenga dumbbell. Pankhaniyi, chonde kulenga manja kumbuyo mutu wake, ndi kutulutsa kale ayikeni pa mlingo chifuwa ndi kupitiriza adzauka mu thupi. Pa kutulutsa ndi, kuchepetsa kumbuyo, ndipo manja ake kumbuyo mutu wake rewound.

Khalani miyendo ndichotse pa maondo, bodza pa ntchafu lanu lamanja, manja ake atagwira mutu wake. Pa kutulutsa ndi, kukweza thupi kuchokera pansi pa kudzoza tsika pa nsana wake. Bwerezani kukambiranako atasinthana maudindowo nthawi 18. Ndiye kupotokola pa m'chiuno kupita kutsidya lina. Kuchita akutsikira wina 18 thupilo.

Kodi izi ya Zochita tsiku lililonse, ndipo inu mungazindikire mmene minofu m'mimba kukhala zoyenera ndipo anapanga mchiuno wokongola.