Kodi download atolankhani, popanda kusiya kwanu

Kamodzi pa moyo wanga ankaganiza kuti maonekedwe ake ayenera kudzudzulidwa. Ndipo malo ambiri kudzudzulidwa ndi kumene minofu m'mimba zomwe zingasokoneze yonyansa kugwa nthawi iliyonse inu kumasuka, asiya kuchita masewera ndi muyeso phwando wokoma. Ndipo komabe, kuthana ndi n'zongochedwetsana mudzakhala posapita nthawi kuyamba. Ndiyeno inu zothandiza zokhudza mmene download atolankhani, kuti zochita zanu ndi kowonekera kwambiri.

Ngakhale bodybuilders ambiri sakudziwa momwe angachitire izo molondola. Amaiŵala kuti minofu m'mimba zili osati mwachindunji, koma obliquely, ndi transversely pali kunja ndi mkati. Wonyong'onya ndi cholakwika Zochita zovuta mwina ufalikire ndi kutsogolera ndi kuwonjezeka mu kukula m'chiuno. Nkhaniyi ili ndi zitsanzo za momwe kupeta bwino atolankhani kukhala minofu m'mimba mwadongosolo.

Yambani ndi chakuti funso mmene kupeta bwino atolankhani, pemphani dokotala wanu. Iye adzakupatsani malangizo abwino ndiponso mwatchutchutchu ya Zochita kuti adzakhala yabwino kwambiri kwa inu. Bwerezani wekha ndi thunthu la kapangidwe thupi ndi kufufuza za minofu m'mimba. Ndiye inu nokha posachedwapa kudziwa zimene muyenera kuchita khama khama kwambiri, zomwe minofu kuphunzitsa. Ngati utamaliza zimenezi, mukhoza kusankha wekha chimodzi zokambirana zimene pansipa ndi kusankha okha bwino kupeta ndi atolankhani inu.

Kusonyeza kwambiri chidwi mwa anthu amene akuganiza bwanji kupeta bwino ndi atolankhani pamimba - ndi zochotsa thupi. Izo umalimbana minofu rectus abdominis. Pa kuphedwa ake, n'kofunika kuti akonze lolondola malo, mukatero kuthamanga chiopsezo yong'ambika kumbuyo. mapazi muyenera kutsimikiza ndi mwachindunji ili pansi. Back ayenera ziwonjezeke pang'onopang'ono, kuyambira pamwamba, ndiyeno nkumapitirira kuchotsa pakati ndiyeno kutsegula kumbuyo, nazo msana ngati kuli kotheka, kupinda mapewa ake kwa mafupa a chiuno ndi. Mulimonsemo sikutheka kuti jerks iliyonse mwadzidzidzi thupi. Monga yosalala ndi chitsimikizo kuti sizidzawapweteka nokha.

Kuchita zotsatirazi ndi mndandanda wa mmene kupeta bwino ndi atolankhani pamimba, ndiponso cholinga chake ndi kutsogolera ndi minofu zakuya. Ndi mapazi kuuka kwa poyambira malo atagona. Choyamba miyendo theka anagwada akhoza adzathedwa mafupa a chiuno, ndiyeno kukwezedwa mwachindunji mafupa a chiuno. Pankhaniyi, manja ayenera gwiritsitsa chinachake khola monga benchi imakhala kuseri kwa mutu. Kukupiza mukulakwitsa, m'pofunika kukweza miyendo pang'onopang'ono kupewa choipa m'chiuno. Kusiyanitsa deta magalimoto amalangiza kukweza miyendo mu vise ndi, yomwe ikuchitika pa mowa.

Kugwiritsa amene akhala akudzifunsa funso bwanji kutulutsa mpaka atolankhani, ndi otchedwa kupiringiza. Kuchita izi, inu muyenera kukhala pansi, manja kumbuyo mutu concatenate wake ndi miyendo aikidwe pamalo ngati akhala pa mpando wamba. Ndipo muyamba "mphepo pansi", kubweretsa mapewa kwa mafupa a chiuno, pa kutulutsa ndi musakhudze mutu chilolo. Anapitiriza mu udindo umenewo kwa kamphindi ndi kubwerera ku malo kuyambira. Ntchitoyi imaphunzitsa za obliques ndi intercostals minofu. Thupi, ngakhale kuphweka kwa maonekedwe, m'malo kobvuta. Mungathe kusiyanitsa amazipotokola wake mbali. Pa njira ya chimbudzi zimatenga nthawi koma zotsatira zake ndiye zikuoneka.

Ndipo anamaliza yofotokoza mmene kutulutsa mpaka atolankhani, wokhulupirira kwa thunthu flexion ndi otchedwa "mpando wa Roma." Ntchito yoyamba anachita, kusunga handrails, ndipo ndi torso patsogolo mpaka wokhudza pansi mphumi. Ndipo lachiwiri - ndi thupi kumbuyo kwa "atakhala pa benchi, manja ake anawoloka pamtima." Ndiyeno thupi ndi zambiri zabwino kwa molunjika, intercostal ndi serratus minofu.

Pamene nthawi zonse ndi molondola wasenza ya Zochita kukwaniritsa kokoma akhoza kukhala mu nthawi yochepa.