Kodi mwamsanga kutulutsa mmwamba matako? Malangizo ndi zidule

Chilimwe nyengo wafika, ndi maonekedwe ndi wosauka? Sankasangalala ndi mawonekedwe ake ansembe? Kodi mwamsanga kutulutsa mmwamba matako? Kodi n'zotheka iyende mu nthawi yochepa? Nkhaniyi adzakuthandizani kumvetsa nkhani zimenezi.

Ndikungofuna kuwatsimikizira kukongola openekera chenicheni cha vutoli: minofu gluteal kwenikweni angathe bwino m'kanthawi kocepa. Chinthu chachikulu - nthawi zonse zolimbitsa thupi ndi ntchito mphamvu, osati otlynivaya.

patsogolo chidwi angapereke Zochita monga anyonyomala, lunges, kokoka pa njinga thupi. Kodi mwamsanga kutulutsa mmwamba matako? Kodi kuchita kokoka Pofuna kukwaniritsa zotsatira analakalaka yochepa?

Features ndi zinsinsi za maphunziro

1. Pofuna kuthana ndi vuto la momwe msanga kutulutsa mmwamba matako, muyenera kuloŵa zonse. Koma musaiwale za yopuma pakati pa masiku maphunziro - kuti nthawi zina amakhala mphamvu ndi kukula kwa minofu CHIKWANGWANI.
2. Ngati mukufuna kuwonjezera kukula kwa matako, ayenera idzachitika kokoka bulu mu waika 3-4, koma osati nthawi zoposa 8. Ngati womberani zichitike mosavuta, muyenera kutenga weighting. Iwo akhoza kumachita monga dumbbells, simulators wapadera. Kunyumba, mungagwiritse ntchito mabotolo wodzazidwa ndi madzi kapena mchenga.
3. Ngati mukufuna mofulumira kutulutsa mmwamba matako ndi kuchepetsa mabuku awo, m'pofunika kuchita Zochita reps osachepera 10.
4. M'kupita kwa nthawi, pamene minofu kwambiri ndi kuchita masewera olimbitsa thupi, chiwerengero cha kubwereza akhoza ziwonjezeke kwa nthawi 30-50. zolemera The safuna kugwiritsa ntchito.

anyonyomala

Pa ntchito yonseyi, muyenera kukhala pa mapazi anu mbamuikha pansi. Ngati zidendene kuchokera pansi, muyenera nthawi yambiri anatambasula, ndi zofunika kuchita izo nthawi iliyonse njira. Kuyambira malo - mapazi phewa m'lifupi padera. manja anadza kuchokera miyeso (dumbbells). Muyenera kuchita squat kwambiri, kutsitsa m'chiuno ngati otsika ngati n'kotheka (kutulutsa). Mfundo m'munsi zikhale yachiwiri kapena awiri, ndiyeno kuchita pang'onopang'ono awuke (inhalation). Back kusunga molunjika, kuyesera luso kutsogolo, kapena adzaloŵetsedwamo osati glutes.

lunges

1. Vuto la momwe msanga kutulutsa mmwamba matako thandizo kuti zichitika. Ngati ndi kotheka, muyenera kunyamula zolemera za. Pangani phunzirolo ndipo ndikhala udindo uwu. Pambuyo pake, muyenera kutulutsa kukhotetsa mwendo, kuyesera kuti kukhudza pansi ndi bondo wake, ndiyeno inu mukhoza kubwerera ku malo apachiyambi. Atam'chiritsa chiwerengero ofunikira kubwereza (onani. "Features ndi Mfundo maphunziro"), kusintha mayendedwe.
2. Mofananamo kuukira anachita mbali. Choyamba m'pofunika kutenga adaponya kwambiri lamanja, ndi kuchedwa pa mfundo wotsikitsitsa masekondi imodzi kapena ziwiri. Kenako kubwerera ku malo yoyambira, kuchita matenda ofanana kumanzere.
3. Ngati ndi kotheka, mwamsanga kuchepetsa voliyumu ya minofu gluteal, muyenera kuchita osachepera theka la ola ndi tsiku.

Chitani njinga

N'zochititsa chidwi kulimbikitsa matako kuthandiza masewera olimbitsa thupi pa njinga yosasuntha. Komanso patsogolo mawonekedwe, maphunziro amenewa kudzakuthandizani kulimbitsa minofu mtima.

Ndipo ngakhale chithunzi chanu ndi ungwiro yokha!