Minofu chachikulu wozungulira kusinthika mu masewero olimbitsa thupi kapena kunyumba

Pa thupi okongola ndi koyenera, loto la onse popanda yekha. Munthu amapita ku masewero olimbitsa thupi, iye chinkhoswe ndi ntchito pa iwo, ndipo ena akhala pamalo amodzi ndi kudikira zotsatira zabwino.

Ndipo akhoza kukhala kunyumba kuti thupi mu boma wokongola. Musaphwanye kukana kudya, muyenera kusuntha ndi kutembenukira mafuta mu minofu zotanuka. Mwachitsanzo, anthu akhoza kuyesa kugwirana kumbuyo. Ndi lalikulu lozungulira minofu. Amathandiza lonse phewa olowa.

Zifukwa nyumba minofu

• Pamene minofu dorsal ali anaponya pa munthu wake kuchuluka mphamvu mikono, iye angachotse zinthu zolemera kwambiri.
• Kukhala ndi thupi ndi minofu mpumulo, akutama maganizo a munthu ukamverera zambiri, nthawi zonse adzitengere ulamuliro wa.
• Kugwira mosalekeza kuwongolera thupi, n'zotheka kulimbikitsa msana, chifukwa masewera - chitsimikizo cha thanzi.

Mwakale anali teres lalikulu minofu, kokoka ayenera anasankha mosamala. Kwenikweni cholinga Payenera kukhala (anakunkha zochotsa). Ndi njira yabwino kwambiri kupeta. Ndipo, ndithudi, yopingasa bar.

The kokoka ochitira masewera a

Kuti teres minofu lalikulu wakhala mpweya, ndi masewero olimbitsa thupi - njira yabwino kwambiri. M'pofunika kusankha chipika simulators, amene anakakamizika ntchito manja. Choncho anagwira ntchito kumbuyo minofu. Ntchito makina ambiri chikutchedwa "gulugufe". Pamene inu amakhala otanganidwa pa izo mpumulo wa kumbuyo minofu yapadera kwambiri ndipo akufanana ndi tizilombo mapiko. Pamene maphunziro ndi ofunika kuti bwino kuchita Zochita zotsatira aluso. Ndi bwino kuti asabwerere kwa ogwira kudziwa ins ndi outs kuti zotsatira wangwiro.

Makalasi kunyumba

Muyenera kusonyeza dumbbell. Musati kusankha chipolopolo zikuluzikulu ndiponso zolemera. The kubwereza kwambiri bwino. Akuimirira miyendo, mmodzi dzanja dumbbell, wachiwiri abuts bondo (kwa khazikika). Girth dzanja akhale pamwamba, kumbuyo molunjika. Choncho, pali katundu wolemera. Kenako dumbbell pa auka chifuwa msinkhu ndi pang'onopang'ono akugwa pansi. Ngati zolimbitsa thupi ndi kuchita kwambiri ndipo mwamsanga, teres minofu yaikulu ntchito zochepa, kutanthauza kuti nthawi zambiri zofunika kuti kutulutsa izo. Kubwereza Margolis Wheel akhale nthawi 20, ndiye kuonjezera chiwerengero kukukhala (kwa novices).

Chotsatira ndi kumvetsetsa mmene kutulutsa mmwamba teres minofu lalikulu kumbuyo ntchito bala yopingasa. Makalasi pa msewu yopindulitsa thanzi. Koma mungathe kunyumba, ngati pali bomba.

Pambuyo Vis pa mowa akuyamba kukweza thupi. Elbows bwino woyendetsa dzanja. Ndiye katundu ndi pa minofu kumbuyo. Ngati manja anayikidwa mu nkhope, mphamvu zonse zimapita kwa kukongola ndi triceps. Pamene akuchita ntchito yonseyi muyenera kumva mavuto kumbuyo. Ngati anamva choncho, lalikulu lozungulira minofu ndi ena anayamba zikugwedezeka, ndipo posachedwapa wovuta.

Kuchita zotsatirazi ndi othandiza kwambiri komanso. M'pofunika kukonza mkono ndi ubwenzi (ndi zomangira). Ndiye miyendo ndi ntchafu adzauka. Kenako muyenera kuti andipeze ku kapamwamba yopingasa m'dera m'mimba. Ndiponso kubwerera ku malo ake apachiyambi, popanda kutsitsa miyendo. Kumbukirani za kupuma yolondola: pokoka mpweya choyamba, kukokera pa kutulutsa ndi, pokoka mpweya pa kubwerera.

Chifukwa, ndi njira yoyenera akuyamba kukula teres minofu lalikulu. Chitani amathandiza kusintha ndi kukula. Kumbuyo likamadzakonzedwa akuyamba mpumulo peeps. Musagwiritse amakhalamo, muyenera nthawi zonse kuphunzitsa thupi.

chakudya

Za zakudya zoyenerera ayenera kuganizira asanayambe kuwaphunzitsa. Izo ziyenera kupezeka chakudya. Ndi ndiwo mphamvu ndi zomanga thupi. Ndipamene minofu kwambiri minofu, popanda kukhalapo kwa minofu konse mpweya zotsatira ankafuna. Kalori-consumable mankhwala, ayenera upambana mlingo. Ngati munthu ndi thupi la makilogalamu 65 80 patsiku amadya zopatsa mphamvu 1800, choncho muyenera kudya ndi zopatsa mphamvu 2100, ndiye chiwerengero cha zopatsa mphamvu ukuwonjezeka ndi 18-20% pa m'ndandanda wa minofu misa. Koma izi mogwirizana ndi kumatheka thupi. Ngati inu monga kudya ndi kuti, kubwera ndi kunenepa thupi.

Akhoza m'gulu la zakudya ufa mapuloteni, iwo sali zovulaza thanzi. Kupereka chofunika kuchuluka kwa mapuloteni woyera m'thupi ndi muli osachepera kuchuluka zopatsa mphamvu, kuphatikiza zonse mavitamini ambiri opindulitsa, mchere ndi CHIKWANGWANI zakudya.

Khama - chinsinsi bwino

Pamene pali mapangidwe thupi, nthawi yoyamba pali kutupa kwa minofu pambuyo katundu tima thupi. Ndi achilendo aliyense chamoyo. Pamene akuchita Zochita Ulusi minofu ndi anatambasula, iwo kudziunjikira asidi lactic, motero ululu. Palibe cholakwika ndi nthawi zonse amabwerera yachibadwa.

Tsopano muli kudziwa zofunika pa momwe kutulutsa mmwamba teres minofu lalikulu, ndi zina za mmbuyo. Chinthu chachikulu - kukwaniritsa cholinga osaima theka. Kwa wokongola, embossed ndi toned thupi, muyenera kuwononga nthawi ndi khama. Inu mukhoza kuchita miyezi ingapo, kapena mwina zaka zambiri, kenako basi sangathe kusiya. Adzatsala chizolowezi ndi wokongola ndipo toned thupi.

Makalasi ayenera ikuchitika pafupipafupi. Ngati kunyumba, ndiye muyenera kuchita Zochita tsiku ndi tsiku, kupereka mpumulo kamodzi mu masabata awiri. Ngati inuyo masewero olimbitsa thupi, muyenera kuti muzikhala kudzacheza. Mu sabata muyenera kupita kumeneko kawiri. Kutulutsa mpaka minofu mu chipinda ndi zosavuta ndipo mofulumira, koma kunyumba ndi lenileni. ochepa okha kufuna kusandutsa thupi lanu ndi kubweretsa izo kwa ungwiro.