M'mene tingamangire khosi kunyumba: zimaonetsa zitsanzo ndi ntchito

Ngati inu simukudziwa momwe kutulutsa mpaka khosi kunyumba, koma kufuna izo, nkhani yathu angakuthandizeni kuchita mwamsanga. Mfundo kunja masewero olimbitsa thupi, nayenso, angamange minofu misa, koma zizichitidwa mosamala kwambiri, chifukwa inu mukhoza atagundidwa.

Choncho, Zochita zonse zakonzedwa kuti zingakweze khosi, zikhoza kugawidwa m'magulu angapo: kayendedwe, amene amagwiritsa kulemera yake, zipolopolo owonjezera (dumbbells kapena zolemera), komanso kugonjetsa manja a kukana lapansi. Mtundu uliwonse ayenera kugwiritsidwa ntchito gulu lapadera la othamanga. Mwachitsanzo, mpope khosi pa zinthu kunyumba newbie, akonze ndi kusankha Zochita zimene muyenera kulimbikira manja. Mfundo zimenezi zovuta adzakhala otetezeka.

Mwachitsanzo, mungathe kuyika manja onse pamphumi ndi kukanikizana izo. Pankhaniyi, muyenera kukhala ndi mutu kukana, imene khosi minofu yomangika mmwamba. Movement osati nkhanza. Uku kumatanthauza tilts mutu anachoka ndi ufulu, mmbuyo ndi mtsogolo, ndi akutembenukira kwa mbali ndi kukana lapansi. Zochita zonse zichitike waika ochepa 15 reps. Komabe, mphamvu ndi nthawi ya maphunziro zimadalira thanzi ndi digiri ya thupi olimba munthu. Watsopano ndi bwino kuyamba ndi kubwereza pang'ono.

Tsopano yang'anani mmene kutulutsa mpaka khosi kunyumba mothandizidwa ndi kulemera yake. Izi palibe lalikulu zambiri. Inu akhoza kungoyankha kupanga "mlatho", ndi kufunika kukonza miyendo lonse mokwanira, ndipo m'malo kudalira manja mutu. Mwachibadwa, womberani zizichitidwa pa mphasa. Tsopano, kuyesera falitsani mutu mu madera osiyana. Chita m'pofunika bwino kwambiri. Novice bwino hedging manja ake. Mwamsanga Zochita zichitike angapo chikuyandikira kuyambira 5 kubwereza.

Tsopano tiyeni tiwone momwe kutulutsa mpaka khosi ndi zida zina. Kuti muchite izi muyenera mphete ku bala kapena dumbbells. Atsopano ayenera kuyamba ndi yaing'ono kulemera ndi pang'onopang'ono kuwonjezera izo. Chitani ndi ndi katundu angakhale chigonere, atakhala kapena kuyima. Ntchito mu malo otsiriza muyenera kachingwe yaitali kuti kufooka pa mutu, ndi zomwe zaikidwa katundu. Tsopano kuyesera kukatola. Sunthani ndi mapewa yekha ndi mutu. Kosavuta kuchita masewera olimbitsa thupi ameneyu ali chigonere. Kuti tichite zimenezi, mukhoza kungoika katundu pamphumi, ndipo mungakweze ndi kuchepetsa mutu.

Ngati simukudziwa mmene kutulutsa mpaka khosi dumbbells, Chitani: kukweza manja ndi dumbbells ikufanana pansi ndi kubala awo flexion-magetsi. Komanso, n'zotheka kukokera kwa zipolopolo za chibwano mu kuimirira. Elbows pa chilekano chomwecho mu dzanja, nakweza mapewa ake. zochotsa aliyense wa mowa ndi bungwe lake mutu zimalimbikitsa khosi okongola wamphamvu.

Chonde dziwani kuti kupsyinjika kwambiri minofu yanu simungathe Choncho, Phunzitsani zosaposa 3 pa sabata. Musaiwale kuti muyenera kuchita Zochita ochepa njira zingapo, mwa amene ayenera kupuma. Tsopano inu mukudziwa momwe kutulutsa mpaka khosi kunyumba paokha, komanso wotetezeka.