An panyumba ogwira kulimbitsa thupi pulogalamu oyamba

Masewera olimbitsa thupi kunyumba? Easy! Kuti tichite zimenezi, muyenera nthawi, malo, ndi kulakalaka kwambiri kusintha thupi lanu tsiku lililonse. Musati yomweyo kuthamangira kuchita Zochita onse odziwika nthawi, ndiyeno sabata mantha kukumbukira chochitika. Sports nyumba - ndizofunika kwambiri, chifukwa pano ndinu anu bwana, mphunzitsi, wothandizira, okondedwa. Kuyamba kudziwa zolinga Tipindulanji chimene ife tiyenera kuchita, nthawi yochuluka bwanji ndi kupereka nthawi mlungu uliwonse. Anakonza dongosolo lophunzitsira kunyumba, umene ndi kutsatira mosamalitsa.

Kodi zitenga ndi newbie

Munthu amene sanayambe ankasewera masewera (bwino, kupatula amene anapita maphunziro thupi kusukulu), amafuna zipangizo zochepa kuyamba kunyumba workouts. Sankhani malo kumene inu nthawizonse adzakhala chinkhoswe. Mukhoza kugula mphasa masewero olimbitsa dumbbells collapsible. Ichi ndi zokwanira kwa nthawi yoyamba. Pulogalamu yophunzitsa kwa oyamba kunyumba kumafuna Zochita zokhudzana ndi minofu ya thupi. Ntchito magulu onse akuluakulu minofu si kwenikweni kunyumba.

magulu minofu ndi ntchito

Timayamba ndi thupi m'munsi. Kuphunzitsa miyendo, kuchita:

• Anyonyomala (zonse, plie, miyendo iwiri kapena pa m'modzi);
• kuukira;
• Anatambasula pambuyo thupi.

Pakuti gluteal minofu alinso lunges abwino, osiyanasiyana yamba mapazi awo mmbuyo ndi chammbali.

Press:

• yosavuta kupindika pansi;
• kupotoza pa minofu oblique;
• kukweza miyendo atagona pansi kapena mu vise pa crossbar lapansi.

Minofu pectoral amaphunzitsidwa ndi thandizo la Kankhani akuluakulu, ndipo (pamaso pa dumbbells) wirings kunama. Ngati nyumba ali ndi bala yopingasa kapena mtengo ungagwire amawapopa kumbuyo minofu. Ntchito pulogalamu kunyumba komanso pazikhalanso Zochita kuti zochangamutsa motsatizana. Iwo akhala akugwira kugula chingwe akulumphalumpha, kalasi yomwe kwambiri aerobic thupi. Zosiyanasiyana, mukhoza popachika thumba kukhomerera, ndi duel zimenezi mapeto kwambiri zochita ndi kulola kuwataya mphamvu negative.

pulogalamu Chitsanzo maphunziro kunyumba

Mwachitsanzo, mwaganiza chiyani katatu pa mlungu ola. Tiyeni tinene, Lolemba adzakhala kuphunzitsa miyendo, Lachitatu, atolankhani ndi kukongola, chifuwa Friday. Izi mlungu katundu newcomer zokwanira kulowa ndondomeko maphunziro ndi kulola minofu azolowere maseŵerowo. Nthawi imeneyi, nkofunika bwino ndi kudya bwino. Pulogalamu akazi kunyumba workouts Mwina mulinso Kankhani akuluakulu, kukhala akuluakulu, wokhulupirira kwa atolankhani popanda kugwiritsa ntchito miyeso (choyamba), komanso ndi kukhazikitsa mfundo za yoga kwa anatambasula ndi kuletsa wamanjenje dongosolo. Aliyense zolimbitsa thupi ndi za 5 mpaka 20 kubwereza chikuyandikira chaka. Osada kutulutsa thupi lonse mu gawo limodzi, minofu ayenera kupuma ndi achire. Pulogalamu ya panyumba ogwira kulimbitsa thupi opangidwa ndi inu, malinga ndi zofuna yako, zolinga zathu, maluso. Chinthu chachikulu - masewera olimbitsa thupi, potsatira dongosolo osankhidwa, kudya bwino komanso kukhala ndi maganizo abwino - ngati zabwino si yaitali kudikira!