Fitness kwa kuwonda kunyumba. tingathe kukwaniritsa mtundu wa zotsatira chiyani?

Ambiri a ife tamva kuti tikwaniritse mawonekedwe abwino n'kofunika kupita gyms, kumene zamakono ntchito zabwino. Komanso, inu mukhoza lowani kwa mphunzitsi aliyense amene adzaphunzitsa inu olimba slimming. Home lero anthu ochepa kwambiri chinkhoswe mu masewera okha, koma pachabe. Ndipotu, kunyumba workouts opindula monga maulendo yodula zibonga thanzi. Tsopano ife tiyang'ana pa momwe ntchito pa thupi lake malinga kwawo anayi.

Plus homuweki

Mmodzi wa mitu zogwirizana kwambiri kwa mkazi aliyense ali olimba zakudya. Nyumba, kunapezeka, kwenikweni kuchita masewera olimbitsa thupi aliyense, ntchito umodzi uliwonse minofu gulu ndi kumangitsa m'madera vuto. Komanso, mu ntchito yotereyi zinthu zambiri zabwino. Choyamba - izo amapulumutsa nthawi. Inu simusowa kupita kumalo ochitira masewera a Choncho, pa msewu, inu angapulumutse maola angapo - ndizo zowona. Chachiwiri, mungathe kupulumutsa ndalama zanu. mabogi ano, tsoka, si amatsenga, ndi iwo adzadzipereka Zochita anthu kuti ankadziwa. The ambiri adzachita - ndi kuzindikira mavuto payekha kwa inu. Chabwino, ndi chachitatu, sitingathe manyazi thupi lake kunyumba. Kodi anthu ndi kulemera owonjezera ndi anthu woonda kujowina gululi pa olimba zakudya. Kunyumba mungathe popanda lotero, osati kompleksuya osati wofanana ndi zina. Motero, ntchito yanu kubweretsa zipatso zambiri, ndipo ayenera kunyadira.

zochangamutsa

Fitness Zochita kwa kuwonda kunyumba kuyamba ndi thupi zochangamutsa. Kotero inu kuchepetsa chiopsezo kuthamanga chinawonjezeka ndi vuto la mtima. Zochangamutsa ndi yosavuta, ndipo umalimbana magulu onse a minofu, limene tidzapitiriza ntchito. Apa momwe:

• Mutu kasinthasintha kutsogolo ndi counterclockwise.
• Kukoka manja ake pa mutu wake, ndiye amatsamira patsogolo, kutenga maburashi pansi.
• The otsetsereka a m'mbali mwa torso ndi.
• Anagubuduza pa zidendene ndi masokosi.
• Lunges patsogolo.
• Mahi mapazi.

Limbikitsani minofu pachifuwa

Ngati muli ndi mavuto ndi kulemera muyeso, inu mwina tikusowa Nyamulani m'mawere ndi yaing'ono. Ife sindikuyankhula za pulasitiki, koma za Zochita wamba olimba chifukwa kuwonda. Mukhoza ntchito kunyumba ndi dumbbells, omwe amaonjezera katundu, kapena ndi mabotolo ochiritsira pulasitiki wodzazidwa ndi madzi.

• Pushups. muyezo onse, angabweretse n'kupanga ndi anawomba nsalu nthawi 10. Ngati ntchito ndi yovuta kwambiri, mungathe kutambasula pansi pa mawondo.
• Timachita dumbbell benchi atolankhani. Mu malo apansi pazipita manja Tambasula m'mbali, pamwamba - kuukoka ngati nkotheka.
• Kuswana manja. Kugona pansi, mu manja a dumbbell a. Kuwongola manja tukulani, ndiye kuti sitimadzipereka mu dzanja popanda kupinda pa elbows lapansi.
• Komanso bwino ukugwira ntchito zabwino zolimbitsa thupi lakale. Finyani manja ake pa mlingo pachifuwa, ndiye kuwakakamiza Finyani. Pa nthawi imeneyi, minofu pectoral kuti Usatong'olere ngati kuli kotheka, mochuluka monga kunjenjemera.

Ndimapanga atolankhani

Belly - malo ambiri mabvuto, ngakhale akazi Taphunzira. Komanso, kuchepetsa voliyumu ake pa nkhani iliyonse payokha. Munthu wotaya kulemera mofulumira kwa mtundu womwewo wa thupi, koma munthu akufuna zonse yotopetsa maphunziro. Tikupereka pafupifupi olimba pulogalamu kuonda kunyumba, chifukwa onse amene ntchito minofu m'mimba.

• Upper atolankhani. Kunama pansi, mawondo ndichotse, kukweza mapewa yekha. Chin unkagunda khosi lake.
• Makina wapakatikati. zinthu sanasinthe, koma tsopano ndi kuukitsa torso lonse. Khalani mutu wanu molunjika.
• M'munsi atolankhani. Kunama pa nsana wake, miyendo molunjika, mikono pa mbali zake. Ife kwezani miyendo onse pamodzi pa makona a madigiri 90 ndi kuzibweretsa izo pansi. Ndi bwino kuchita masewera olimbitsa thupi pang'onopang'ono, atagwira phazi lake angapo masentimita kuchokera pansi.
• Kupotoza. Udindo - atagona pa nsana wake, mawondo ndichotse, mikono anatambasula m'mwamba. Tsopano imodzi pursed mawondo ake kuti mimba yake ndi kutukula thupi lanu chapamwamba.

Kodi kukwaniritsa matako Brazil?

Tanthauzo glutes chovuta. Zochita chimene chimakhudza iwo, okha mfundo zingapo. Ngati mwachita mosamala, mmene sizitenga nthawi yaitali.

• Anyonyomala. Anagwada ingapendame thupi kutsogolo, koma kumbuyo si maondo.
• Lunges. Ngati mukugwira matako, ndipo osati konzekera, ndiye kuchita masewera olimbitsa thupi pang'onopang'ono.
• Mochita mafupa a chiuno. Bodza pa nsana wanu, miyendo ndichotse pa bondo. Tsopano ife kulera ndi kutsikira m'chiuno, Yosefera ndi matako a. Ndi bwino kuchita masewera olimbitsa thupi mu njira zinayi. Choyamba, kuika miyendo mbuyo kwa wina ndi mzake, ndiye mtundu pang'ono mu dzanja, gawo lachitatu - pa mtunda lalikulu, wachinayi - kusiya amatangaza, koma kuukitsa mafupa a chiuno, nthawi yomweyo kuchepetsa m'mawondo.

Kumangitsa ntchafu onse

Ngati mukufuna kuchepetsa buku la m'chiuno, kapena kuchotsa otchedwa "makutu" chomwe chingathandize olimba imfa mwamsanga kulemera. Nyumba angachichite Zochita ogwira mwamsanga kuthetsa nkhani zimenezi.

• Pamalo sachedwa mimba ndi kukweza miyendo ina pamwamba, Yosefera hamstring wake.
• Tsopano ife kuona kumtunda nsana wake ndi kukweza miyendo pa makona a madigiri 90. alternately pochita njinga ndipo atavala lumo ku udindo uwu.
• Zashagivaniya pa bokosi. Kungoyika okwera womasuka pamaso pake, ndipo zashagivayte iye.
• Boma la m'chiuno ndithu amakhudza anatambasula Zochita. Nthawi iliyonse kudzikakamiza kukhala (kapena kuyesa kukhala) pa twayini lapansi. ntchito choyamba kudzera mwa kotenga, ndiye yopingasa.

Polongosola mwachidule

Pali nuance wina monga ndi olimba zakudya. Nyumba yokoma ndi chingwe kapena matayala. Zonse zokambirana pamwamba ayenera alternated ndi cardio. Ndiye ndondomeko adzakhala kufulumizitsa kuwonda, pamene nyama eni amawapopa mofulumira. Kulumpha chingwe ndi zofunika kwa mphindi ziwiri. Zikuyenda akuthamanga kuchokera makilomita 1 2 (schuscheniya kuti kutopa kuunika).