Kodi mukudziwa kuti likhale pansi pa chingwe?

Ndani mwa ife sangafune kuti kwambiri anatambasula ndi mawonekedwe wokongola thupi? Ambiri angakonde kuphunzira mmene pampando amang'amba, koma aliyense akudziwa chimene iwo ayenera kuchita. Anthu ena amakhulupirira kuti kusinthasintha izi ndi zotheka pofuna zaka oyambirira, pamene ena amaopa kuwononga Mitsemphayi wake. Ndipotu, ngati inu mumadziwa bwino kukhala pa twayini, ndipo amafunitsitsa kuti nthawi zonse kuchita Zochita zofunika kukwaniritsa cholinga ichi ndi chimodzi (kaya maphunziro othamanga ndi zaka). Inu muyenera kuti mkati khutu ku zimene ziri zotheka. Ndipo kusintha kusinthasintha ake tsiku ndi tsiku.

maphunziro

Ngati munthu akufunsa za kukhala pa twayini yankho ndiye kuti amagwirizana ndi osatha anatambasula Zochita. Nthawi zambiri zimakhala ndi kuyesa kukhala lomasuka awo panyumba. Pa nthawi yomweyo, anthu ochepa mukudziwa kuti peculiarities wa Maphunziro Akakhalidwe Kazolengedwa anthu amenewa kuti anatambasula zimadalira mmene minofu. Choncho, ngati iwo ali ofooka, kubwereza wosatha adzachita pang'ono (ndi mosemphanitsa). Choncho, iwo akufunika kulimbikitsidwa. Ichi ndi cholinga cha siteji kukonzekera kwa nthawi ya masabata 4. Akatswiri amene mukudziwa momwe pansi pa chingwe, akulimbikitsidwa mlungu uliwonse kuti nthawi workouts atatu. Zogwiritsira zokambirana pazikhalanso othamangitsa, gawo mphamvu ndi kutambasula. Pakuti zolimbitsa thupi kuchita masewera a nkhonya, fitboksom. Pamene kutsalima mu mlengalenga kapena pa "peyala" ndi pompopompo anatambasula mwendo minofu, ndi chifukwa, kuwonjezera kamvekedwe, inu adzakhala mosavuta. Ndipo inu mukhoza kuchita amang'amba mwachilungamo posachedwapa popanda vuto.

Ntchito yoyamba

Amene akufuna kudziwa momwe pansi pa chingwe, ife tifulumire kukuchenjezani: ". Kukhala" musayese onetsetsani Kotero inu mukhoza mungavulale. Choyamba, muyenera kutambasula quads, ndiye, ndiye minofu lateral wa thupi, ndiye yekha ayamba kutambasula mkati mwa aliyense ntchafu. Masabata oyambirira 4 kupanga masikono otsika kuchokera phazi limodzi ndi mzake, ndiye pansi, miyendo apangidwe m'dera ndi kutsatira zofuna za torso patsogolo, kuyesera nsana wanu mosabisa. Kusonyeza lomaliza - kugona chagada wanu ndi kugwa miyendo m'mwamba pambali. nthawi yotsogolera: Kuchokera ku hafu kwa mphindi ziwiri pa gulu minofu.

Patatha mwezi umodzi,

Zinali nthawi imeneyi Ikubwera nthawi imene m'dziko twayini amakhala mosavuta. Ndipo izo zikhoza kuchitidwa popanda khama. Musagwiritse agwirizane nthawi "X" pa tsiku lenileni, osamala. Poyamba kuwonjezera amang'amba maphunziro mlungu uliwonse. Zochita kuchita mu nsapato ngati izo siziti kuzembera pansi, kapena kuchotsa izo palimodzi. Musaphwanye zophukiranso, basi ndiyesera monga mmene mfundo otsika kuti ngati n'zotheka. Yambani ndi kugawanika patsogolo, ndipo kenako kupita ku mtanda. Ngati pansi sikokwanira kuti ena masentimita 20, kuwonjezera masewera olimbitsa thupi anyonyomala ndi kuponya (nthawi 30-40). Pasanapite nthawi yaitali, khama lanu kwenikweni kupereka mukufuna. Chabwino, tsopano inu mukudziwa momwe pansi pa chingwe, koma kumbukirani kuti mu nkhani iyi ndi bwino kuti ndifulumire. Choncho, ngati inu kwenikweni kusankha chiyani anatambasula - kuchita izo bwinobwino.