Akuchita atolankhani. Zochita

Komanso zotsatira zakunja ophunzitsidwa bwino minofu m'mimba kuonetsetsa malo olondola a zonse m'mimba, ndipo zotsatira opindulitsa pa ntchito yawo. Amphamvu atolankhani bwino kaimidwe ndi kuteteza m'munsi kumbuyo asavulale.

Ntchito makina osindikizira si chimalimbitsa minofu, komanso manja a mafuta owonjezera, ngati aliyense. Kwanuko kuchotsa mafuta pamimba zosatheka, kotero Zochita chifukwa cha khamu la ayenera pamodzi cardio, kuchotsa kulemera owonjezera wonse. Ngati kokha kuchita kokoka, ndiye atolankhani adzakhala amphamvu ndi ndinapirira, koma chatsekedwa wosanjikiza mafuta.

ndi zopambana zimene Zochita m'mimba? Pali ambiri Zochita kwa minofu ya pamimba, koma iwo onse wiritsani pansi ku yachiwiriyo, malingana ndi gawo lanji la kusowa pamimba kutulutsa. akuyandikira angakwanitse - kwa atolankhani m'munsi ndi mavuto a thupi - pamwamba. Chipolopolo chachikulu ntchito pa minofu m'mimba - benchi.

Pofuna kupeza atolankhani wabwino, kokoka ayenera kuchitika tsiku ndipo sitingathe kuponya magawo. Nthawi yabwino kusonyeza - m'mawa.

chiwerengero cha zokambirana komanso kuyenda kwa awo kukhazikitsa zimadalira cholinga - kapena ndikungofuna lathyathyathya m'mimba kapena chofunika kuuma mwala ndi osangalatsa asanu ndi paketi.

Mbali yoyamba, muyenera kuchita Zochita mosathamanga kudya ndi kuchita reps kwambiri. Muyeneranso kuchepetsa kuchuluka kwa chakudya mafuta.

njira zina zofunika kupeza mpumulo wokongola - ndizo katundu pazipita, chiwerengero cha kubwereza 10, mayendedwe pang'onopang'ono.

Ngati mukufuna chabe lathyathyathya m'mimba Zochita ali motere.

Ntchito yoyamba. Imagwiridwa atagona pansi, miyendo wopindidwa pa mawondo ndi wotetezedwa, zidendene ali pafupi matako a. Manja kumbuyo kulinga kusunga mitu yawo. Elbows tiyenera kuyesetsa kukwaniritsa m'mawondo. Kuphunzira minofu lateral - kuyesa izo pakali chigongono kumanzere bondo ndi kumanzere chigongono - bwino. Chitani monga mmene mayendedwe kudya 30 reps pa Mabaibulo onse.

Ntchito yachiwiri. Udindo - kunama. Kwezani manja ndi miyendo. Yesani kupeza manja anu zala. Kodi kudya osachepera 20 nthawi. Umalimbana makamaka pa kulimbikitsa atolankhani m'munsi.

Ntchito yachitatu. Kuyambira malo - chigonere, miyendo ndichotse pa maondo, mapazi - pansi, manja - mu chinyumba mutu. Pang'onopang'ono detach kumbuyo chapamwamba pansi. Kuchita maulendo 20.

Amene akufuna kuchiritsidwa ogwira, pali njira zina ndi ntchito. Press cubes - zovuta, koma zotsatira zimadalira kapangidwe ka zinthu payekha. Ambiri mwa atolankhani wabisika pansi wosanjikiza mafuta. Pankhaniyi, ayenera m'gulu maphunziro athamanga, kupalasa ndi zina kardiozanyatiya.

Ngati mukufuna thandizo atolankhani, kokoka kuchitidwa pang'onopang'ono osati tsiku lirilonse. Wokwanira magawo atatu pasabata.

Ntchito yoyamba. Anachita atagona pansi, ndi manja ake wakumvera matako a. M'pofunika kwezani miyendo ndi udindo umene ofukula ndi adatchithisira pansi, osati mapeto popanda yojambula. Chitani umalimbana kulimbitsa pamimba m'munsi. Kudera limeneli kumafuna kuphunzitsidwa nthawi yaitali. A zolimbitsa ofanana zikhoza kuchitika pa mowa. Kodi waika atatu a kubwereza 10.

Ntchito yachiwiri. Kuchita atagona pansi, ndi manja ake - mutu wa m'linga. Imodzi kukweza nsana wanu ndi mawondo anu elbows wanu anakhudza m'mawondo. Pamene inu musakhudze minofu m'mimba ayenera anatambasula ngati kuli kotheka. Kuphunzira minofu oblique kusonyeza mukufuna kusintha, kuti, chigongono bwino kukhudza bondo kumanzere ndi kumanzere chigongono - bwino. Kodi waika atatu a kubwereza 10.

Ntchito yachitatu. The vise pa mowa kukweza mapazi horizontally ndipo amayesa kusunga iwo pang'ono mu udindo uwu mphamvu ya atolankhani.

Kusonyeza chachinayi. Iwo anachita atagona pa nsana wanu, ndi miyendo wopindidwa pa maondo, mapazi pansi, manja kumbuyo mutu wake. Iwe uyenera kubwerera kuchokera pansi, pamene kupanga mpweya pang'onopang'ono. Kuchita waika atatu a kubwereza 10.

Pakati waika m'pofunika kuti yopuma masekondi 30.

Kotero, momwe kutulutsa mpaka atolankhani? Thupi, cardio maphunziro, chakudya chamagulu, kuchita masewera olimbitsa thupi ndi opirira.