M'mene tingamangire matako ndi kuwapanga iwo mawonekedwe wangwiro

Chokhumba cha munthu ndi mawonekedwe wokongola thupi si ovuta kuwamvetsetsa. Komabe, chikhumbo chimodzi sikokwanira. Tiyenera kuchita zambiri ndi yeniyeni. Si chinsinsi kuti gulu lirilonse minofu akufunikira kuphunzitsidwa nthawi zonse. Today tikambirana mmene kutulutsa mmwamba matako.

Kumene, aliyense ali osiyana. Anthu ena kwambiri mwayi, anakhala eni matako okongola kale mwa chibadwa. Koma anthu mwayi si kwambiri. Kaya inu mukuti, mu thupi wokongola zachokera ntchito zonse kwambiri, umene umabwera pansi ndi maphunziro nthawi zonse komanso kudya chakudya chabwino.

Kutulutsa mmwamba matako ndi chithunzithunzi poyerekeza ndi magulu ena minofu. Chinthu chachikulu - ndi kutsatira zakudya ndi zinthu zolimbitsa thupi methodically mwaluso. Pali ina zambiri zofunika kwambiri - ndi chilimbikitso.

chakuti ife tonse mukufuna kuti zotsatira mwamsanga ndi chidwi. Koma monga mukudziwa, izi sizichitika. Ndipo kotero muyenera kukonzekera kani yaitali zipatso ntchito. Komabe, mu nkhani ya matako pambuyo miyezi iwiri yokha kuchita masewera olimbitsa thupi, mungathe onani kusintha kwakukulu kwambiri. Koma patapita miyezi isanu, mudzayamba kumva ndemanga kwambiri ndi Matupi awo. Zonsezi amapereka ena chingatilimbikitse. Kumbukirani chinthu chachikulu - konse theka njira, kupita chandamale. Pomaliza, kulenga nokha chinachititsa okha.

Kumene, mpweya matako, koma ngati thupi lonse wonse, chophweka njira ya masewero olimbitsa chifukwa yosavuta kuti pali mudzapeza gulu la mphunzitsi amaganizo amodzi amene kukwapula inu m'njira yabwino mawu.

Kumene, nthawi yoyamba, silidzakhala Lofewa. Koma ndiye maphunziro adzakhala mbali ya moyo, ndi kukhala nthawi iliyonse inu dikirani lotsatira kalasi tione.

Zimenezi zikukhudza mbali makhalidwe ndi maganizo funso. Tsopano mwachindunji mmene kupeta bwino matako. Mu nkhani iyi, Zochita zikuluzikulu ndi anyonyomala. Ndipo inu mukhoza kuwachitira ndi dumbbells kapena barbell. Koma pachiyambi penipeni pa njira anyonyomala ungwiro ziyenera kuchitidwa zolemera.

zofunika kwambiri njira zochita. Kuyambira malo - Imani ndi mapazi phewa-m'lifupi padera. Kutambasula manja anu patsogolo ikufanana pansi. Squat, kubisila molunjika, popanda zidendene zake pansi. Poyamba, kuchita teni mpaka fifitini kubwereza awiri waika atatu. katundu ayenera ziwonjezeke ndiye.

Zingaoneke zachilendo, palibe sakhala ogwira mukuyenda ndi njinga. Yesani kuyenda kwambiri. Izi osati kulimbikitsa minofu ya matako a, komanso kubweretsa zambiri zosangalatsa.

Mbali masewero olimbitsa inu zinthu zambiri. Pano mukhoza kuchita Zochita monga a deadlift ndi kuswana m'chiuno mu pulogalamu yoyeseza lapansi. Za njira kuphedwa kumuuza mphunzitsi kuti ndi zopezeka m'kalasi.

Chabwino, ngati palibe mwayi ndi nthawi kuti akayendere masewero olimbitsa thupi, ndiye simuyenera kudandaula nthawi zimabwezera kuyang'ana kwa mitundu yonse ya zifukwa. Kodi mwamsanga kutulutsa mmwamba matako kunyumba, ife tikuonetserani inunso.

Njira yosavuta komanso zothandiza kwambiri ndi kukwera masitepe. Kuyiwala chikepe ndi kuyamba ndi masewera olimbitsa imeneyi. Simukhulupirira Ine, koma mwamsanga pamene matako anu adzakhala mawonekedwe dzi.

Kuchita zotsatirazi adzalola osati kutulutsa mmwamba matako, komanso kuonda. Monga dumphirani chingwe fifitini - mphindi makumi awiri pa tsiku, ndipo zotsatira zidzaposa zoyembekezera zanu zonse.

Kuchita bwino kuchita masewera olimbitsa wotero, monga lunges ndi dumbbells. Tengani koyamba malo oti aime, mapazi pang'ono padera. Kumbuyo ndi molunjika. Manja ndi dumbbells zili pamodzi thunthu. Kupuma ndi patsogolo ambiri, pokhalabe ndi kaimidwe molunjika. Kamodzi anakoloweka ntchafu kutsogolo adzatenga malo, pansi yopingasa, khama wolimba kutenga poyambira malo. Kuchita waika atatu a kubwereza makumi awiri pa chilichonse mwendo.

Monga sindikunena kuti inu atatopa kwambiri pa ntchito ndipo mukadali akuyembekezera zapakhomo. Ndi bwino kutsimikizira nokha kuti posachedwapa adzakhala matako anu mawonekedwe wokongola kwa nsanje ena onse. Ndipo ndi zabwino kuona kuyang'anitsitsa akutama kulowera kwake! Izi chikhale chilimbitso ndi chilako lako!