Mitundu anyonyomala kuti glutes

chikhalidwe Modern kuzichita munthu malamulo Choncho funso si ngati thupi mpweya, kapena toned chithunzi Kodi ngakhale ayenera kuti mukambirane. Saggy m'mimba ndi mwa kachitidwe, choncho ndi bwino kukhala ndi zoterezi azimuth chidwi ndi kuchitsatira.

Anyonyomala - chinsinsi bwino

Mosakayikira, ano ndi oopsa kwambiri za thanzi lawo ndi maonekedwe. Tikhoza kunena kuti maonekedwe a munthu amagwira ntchito yofunika kwambiri osati mu moyo wa tsiku ndi tsiku komanso ubwenzi ntchito. Woyenerera, amene ali ndi maganizo kwambiri kwa kalaliki wa Bank, membala wa kampani malonda, bwana zambiri kukopa ndi Narcissism pagulu kuposa wakuda ndi raunchy, samveka-kuyang'ana munthu kupereka chithandizo. N'chimodzimodzinso ndi kugonana fairer, chifukwa tsopano Ngopambana bwino kwambiri basi oimira theka chabwino cha anthu.

M'nkhaniyi, ife sitikhala amanena pa nkhani zabwino kapena zoipa Akuchita olimba. Tikambirana mmene kusamukira mwachindunji. Ndipo tiyeni tione mmene bwino kupeta miyendo ndi matako.

Ntchito KUKHALA akuluakulu

Anyonyomala - izi ndi njira yabwino osati tikhalebe olimba ambiri, komanso kutaya mafuta owonjezera. Ndipotu, ntchito yonseyi kumaphatikizapo nambala yaikulu minofu yaikulu ya thupi. M'mene tingamangire minofu? Ndi sayansi, ndipo si kudziyesa kuti ndi zophweka. Pali njira zosiyanasiyana, koma pa chilichonse chokhudzana mwachindunji thupi lanu, muyenera kulankhula payekha.

Anyonyomala zambiri mphindi zabwino:

1. Patsogolo kugwira ntchito kwa mtima, mapapo ndi mitsempha ya magazi.
2. Kuthandiza kuchotsa mafuta owonjezera.
3. Kusintha wonse thupi mawonekedwe a thupi.
4. Kuonjezera kupirira.

Komabe, pali zambiri zokambirana zosiyanasiyana zidzaphatikizapo mwendo minofu. Mitundu ya squat kotero osiyanasiyana inu mungakhoze basi kusochera mu iwo. Pali KUKHALA akuluakulu, omwe akugwiritsidwa kokha weightlifters, bodybuilders kuti squat, ndithudi, pali squat wapadera kwa anyamata ndi atsikana, chifukwa yotsirizira kwambiri linaperekedwa kwa matako kuposa ikukoka mwendo minofu.

Mitundu ya squat ndi

Tiyeni tiyambe ndi kupeza zimene yonse ya KUKHALA akuluakulu ali oyenera anyamatawo, ndipo kodi akuchitireni yekha atsikana.

Mosakayikira, anyamata sadzakhala kumvetsera kwambiri matako awo, kotero zomveka mwamtheradi: adzakhala wamba ndithu KUKHALA akuluakulu ndipo, ndithudi, lunges ndi barbell a. Chinthu china - atsikana omwe nthawi zina openga ikukoka matako, kotero Ndikufuna kulipira iyo kwambiri nkhani imeneyi.

Kwina Kulikonse ndi squat kwa matako ndi ndi weighting (izi zikuphatikizapo Zochita zonse ziyenera kuchitidwa ndi barbell, zolemera, dumbbells, mchenga). Palinso wokhulupirira gawo ili la Thupi limene tingachite ndi kulemera yake.

anyonyomala

Mitundu barbell anyonyomala kuti glutes zosiyanasiyana. Tikumbukenso kuti yekha kuphedwa yolondola ya masewera olimbitsa thupi ena idzapereka chifukwa akufuna, mwachitsanzo, kuchuluka kwa kulemera kwa gulu limodzi minofu, amene anatumizidwa kuti gululi, komanso kuteteza kuvulala masewera. Choncho, tiyenera kukhala tcheru kuti kukhazikitsa luso.

Classic anyonyomala

Njira iyi ndi ambiri ndipo ndi chofunika, ngati mukufuna kukonza miyendo minofu ndi matako. Tikumbukenso kuti amachita izi umalimbana magulu angapo a minofu pa nthawi yomweyo, choncho ndi kovuta, ndipo pamene anakhala kuchita ndi mphamvu zambiri, lomwe limathandiza kuti kuwonongedwa kwa mafuta.

Kuchita bwino, muyenera kudzongoka, miyendo kufala phewa m'lifupi padera, kutenga barbell pa mapewa anu ndi kuyamba kutchire kukakumba ndikafuna kudzithandiza. Panthawi imeneyi ayenera kwambiri kuunikira kumbuyo anali woongoka, ndi kuchepetsa kumbuyo - arched patsogolo. Mutu wakwezedwa pamwamba. Izi chingapezeke ngati mfundo pano pa denga: ndikofunikira, osati kuyang'ana mmwamba, kuyang'ana pa iye pa kukambiranako atasinthana maudindowo. Choncho mawondo sayenera kudzalamulira zala, ndiyo njira yodutsamo gulu la miyendo pa squat akhale olimba. Asanayambe womberani, tiyerekeze kuti kale ataima ndi barbell pa mapewa anu, kukhala pansi, poganiza kuti pa masokosi wanu kukwera mizere yowongoka kuchepetsa bondo kosaoneka iwo. M'pofunikanso kupuma bwino pa thupi, chifukwa mpweya n'kofunika kuti ndondomeko mafuta woyaka anatenga malo monga efficiently ngati nkotheka.

Mitundu ya squat ndi barbell ndi si ntchito yonseyi, mukhoza kugwiritsa ntchito kuchita zotsatirazi, amene bwino anakhazikitsa.

Lunges ndi barbell ndi

Ntchitoyi zizichitidwa ndi kulemera otsika. Kuchita bwino, muyenera kutenga barbell pa mapewa ake, miyendo yake yekha m'lifupi, ndipo kenako kutali zedi kupita patsogolo.

Kumangopanga masitepe nthawi yaitali pofuna kuti kwambiri ndi pansi, pamaso ntchito yonseyi ndi wokwanira bwino konzekera mwendo minofu ndi kuchita pang'ono anatambasula.

Chitani ndi barbell ndi "Mwadzuka"

Ntchitoyi umalimbana osati pa matako, komanso pa minofu kumbuyo, zotsatira za pambuyo ntchito kwambiri. Yoyenera apereka ndi motere. M'pofunika kudzongoka, kutenga barbell pa mapewa, miyendo nthawi yomweyo adzaikidwe phewa-m'lifupi padera. Sikuthandiza kwambiri mawondo anu, kuchita masewera olimbitsa thupi ili. Ena othamanga kuchita M'malo mwake amalangiza basi pa miyendo molunjika. Choncho, timayamba thupi kuchepetsa pamodzi ndi ndodo pansi monga otsika ngati n'kotheka kuona kuukoka pa matako wathu, ndiye inu mukhoza phiri. Pewani kayendedwe mwadzidzidzi.

Anyonyomala ndi dumbbells

Kuwonjezera anyonyomala zofunika, pali zambiri zokambirana ndi dumbbells. Mitundu ya anyonyomala ndi dumbbells zosiyanasiyana komanso ntchito mu "hammering" minofu pambuyo zolimbitsa thupi ndi barbell kapena munthu siteji kukonzekera pamaso kapamwamba.

Ntchito zothandiza kwambiri, amene angagwiritsidwe ntchito kwa matako, ndi kukhala yemweyo kuukira konsekonse, kokha nthawi ndi dumbbells.

Komanso pali ena Zochita yeniyeni ndi chipolopolo izi.

Maphunziro ambiri ntchito dumbbells matako akutsatira thupi.

M'pofunika kudzongoka, miyendo kufala phewa m'lifupi padera, ndiye kutenga dumbbell mu manja anu pamaso pa (kapena, Kapenanso, pa mutu, pali zosiyanasiyana kulimbitsa thupi, pamene miyeso iwiri atengedwa mu dzanja), Kenako ku anyonyomala muyezo.

zosiyanasiyanazo anyonyomala zolemera akazi ndi wofunika kwambiri. The mwayi waukulu kuti iwo akhoza kuchita popanda kuchoka pakhomo kapena pabwalo.

Mafomu a nyumba za squat

Palibe kukaika kuti ochepa angakwanitse mwanaalirenji cha ulendo masewero olimbitsa thupi, kotero muyenera kuganizira mitundu ya anyonyomala kuti glutes kunyumba.

Kodi ndingatani kuti tikhalebe kamvekedwe ka matako bwanji? Pali "prokachek" malowa wokongola wopanda zimagalimoto ndi maulendo masewero olimbitsa lapansi. Komabe, tisaiwale kuti masewera olimbitsa thupi ndi kulemera yake sudzapereka zotsatira mofanana kulimbitsa thupi ndi chitsulo.

Ndipamene ambiri KUKHALA akuluakulu, koma kupenda bwino kwambiri ndipo popanda luso.

Ochiritsira KUKHALA akuluakulu mungachite nthawi zoposa 1,000 tsiku, tisaiwale kuti maphunziro ndi kulemera awo, mpata avulala kochepa. Choncho, tikhoza kugwiritsa ntchito mfundo monga anyonyomala lapansi. Pa kulimbitsa thupi, muyenera kusankha mlingo ambiri, kumva zonse centimeter wa gawo minofu, amene tcheru.

The view lotsatira ndi anyonyomala "plie". Pofuna kukwaniritsa ntchito yovutayi, muyenera miyendo kufalitsa padera ndi kumasula phazi kuti zala panja. Izo zikuwoneka nthabwala, koma chifukwa cha anyonyomala zodabwitsa.

Musanyalanyaze ndi mutu. Izi zikhoza kuchitika mwa kuchita zinthu zotsatirazi. Imani ndi wanu m'lifupi mapazi phewa padera, ndiye rewound mwendo umodzi kutali zedi kwa thako lapansi. Pa squat thupi lidzagwa kwathunthu pa phazi kutsogolo, zimene pamapeto, kwathunthu pansi. The mwendo kachiwiri chokhazikika pa chala ndi zambiri ntchito chifukwa akusamala.

"Kumeza" - kuchita odziwika kuti amafuna luso ndi mphamvu. Ngati ukulephera kuchita, tingathe adzaikidwa pafupi ndi chopondapo ndi kutsamira pa izo, kodi kukhala akuluakulu.

Mitundu anyonyomala kuti matako ndi amaphatikizidwa angagwiritsidwe ntchito njira monga pamene akuchita anyonyomala mwachizolowezi kapena chakale, kuyesa kudzapeza yesetsani kukhala kufika pansi chachisanu, kenako kulumpha mmwamba kwambiri.

Pomaliza nkhani, Ndikufuna kunena mawu ochepa chakudya. Kodi mukuganiza kuti inu Musiyeni maphunziro, tiyenera kuonanso pa kudya ndi zimene zedi. Only chakudya chamagulu limakupatsani kuona patsogolo, kotero kuchita chinthu yofunikayi. Mu ndondomeko ya mafuta moto zakudya ayenera kudyedwa kangapo patsiku, kudya akatswiri nthawi 8 tsiku. M'pofunika kwathunthu kuchotsa nokha zakudya zotsekemera ndi kukhuthala. Kumamwa kowirikiza madzi. Amafotokozera otsiriza ndi zofunika kwambiri ndi kudziletsa, popanda miyezi maphunziro mukhoza kupita awry.

Choncho, pali mitundu yosiyanasiyana ya KUKHALA akuluakulu. Photos kusonyeza zimene kugwiritsira mwana'yo ngati galimoto kutali ulesi ndi thupi lake. Zinachitikira wathu, tingakhulupirire kuganiza kuti palibe thupi yonyansa, ambiri safuna kuchita, kotero kusiya kaduka matako zotanuka ena, kuchita wina ndi mnzake.