Kodi kuchita Zochita pa ntchafu lamkati

Chifukwa chakuti kuyenda sizikanakhala zotheka kugwiritsa ntchito pafupifupi mkati ntchafu minofu, gawo ili la thupi mkazi amakhala lotayirira ndi msinkhu ndi thupi mafuta amasonkhana. Sanaphunzire akulimbana ndi vuto limeneli si kuthetsedwa. Choncho, wokhulupirira pa ntchafu mkati kasanu ndi kamodzi pa sabata, Zinkafunikiradi kuti miyendo toned ndi bwino anakonzekeretsa. Zotsatira za katundu kumatheka adzakhala kuonekera pambuyo masabata atatu kapena anayi. Ndiye, kusunga mu mawonekedwe Zochita pa ntchafu mkati ayenera idzachitika osachepera kawiri pa mlungu.

Zochita pa ntchafu lamkati

Phunzitsani kwenikweni akuyamba ndi minofu ndi zochangamutsa, kapena china mosavuta kukoka kapena kuwavulaza. Monga otentha ntchito kuwala kuthamanga, kudumpha chingwe, kukankha yaing'ono mapazi awo, kutchire kukakumba ndikafuna kudzithandiza.

1. Ngakhale pa mphasa (kumbuyo), miyendo ayenera adzaukitsidwa pa njira yoyenera pansi. Zopangidwa kuswana ndi mfundo mosathamanga wodekha mpaka mabasi. Mu njira imodzi izipangidwa 20 kubwereza.
2. Kunama mbali lake lamanja, kuchita mahi athyathyathya ndipo silikuyenda kumanzere phazi pa makona a madigiri 45 kwa mphindi ziwiri. Ndiye kusintha mbali ndi kayendedwe omwewo anachita bwino.
3. Koyamba malo - atagona pa mbali yake. Mukufuna kuchita mahi wopindidwa pa bondo ndi phazi lake.
4. Ataima pa miyendo inayi, utenge mwendo wina pambali ndi m'mwamba. Tiyenera kuchita 15 kubwereza (kumanzere ndi kumanja).
5. Ataima pansi, muyenera Finyani ndi m'chiuno yaing'ono mpira ndi kuyenda naye kwa mphindi zisanu.
6. Ataima ndi kumbuyo mosabisa, muyenera kufalitsa miyendo zake masokosi kunja. Anachita 20 anyonyomala. Pa chisamaliro yomweyo ayenera kumwedwa kuti adzakhala pa ntchafu squat ndi kufanana kwa pansi. Kusokoneza ntchito yonseyi, kukhala akuluakulu anachita pa zala.
7. Miyendo lonse padera, muyenera kukhala pansi pa chimodzi cha izo. Popanda kunyamula thupi, kusuntha thupi lanu kulemera pa ena. Pankhaniyi, mwendo elongated ayenera kupuma mkati mwa phazi. Muyenera kuchita osachepera 15 kubwereza.
8. Ataima pa nsanja alternately kuchita kutsalima alili pambali. Powonjezera womberani, m'pofunika ntchito zolemera. Lililonse mwendo anachita 25-30 alili.
9. Atayima molunjika, muyenera taphunzira lunges mbali pambali (kapena imatumiza) ndi pansi mu squat lapansi. Powonjezera Zochita dumbbells ntchito.

Zochita pa ntchafu mkati angathe kuchitidwa ndi pamene kukwera masitepe. Kuti tichite zimenezi, muyenera kwathunthu limbitsani bondo. Kutsegula njira zovuta ndi sitepe.

Mu holo masewera okonzeka ndi Zochita pa ntchafu mkati anapangidwa ntchito simulators. zipangizo chosavuta - gulu zochulukitsira mwake m'miyendo, ntchito zikondamoyo omwera pa anyonyomala. Zothandiza kwambiri mawotchi thupi ndi ntchafu mkati - abductor, limene lakonzedwa kuti minofu abductor. Iwo okonzeka ndi weighting wapadera, amene amalenga kukana zina pa kuchepetsa ndi dilution mapazi.