M'mimba Zochita: thunthu auka

Iwo likukhalira kuti mwamtheradi munthu aliyense ali atolankhani! Ngati mulibe kuona kyubu mu mimba yake, ndiye kuti basi zobisika kuseri wosanjikiza mafuta. Kupeza mpumulo wokongola ndi minofu m'mimba, muyenera kudya bwino ndi masewera olimbitsa thupi.

m'mimba Zochita

minofu m'mimba musati amafuna chidwi kwambiri. Zidzakhala zokwanira, ngati inu kusankha mphindi 15-20 kumaliza kukambiranako atasinthana maudindowo. Komanso, inu mukhoza kulenga zovuta oyenera inu kusonyeza makina osindikizira ndi kuwathamangitsa iwo ndiponso pambuyo kulimbitsa thupi ndi. Ngati inu kuyambira chabe atolankhani anu, ndi bwino kukatenga zinthu zolimbitsa kuwala ndi kuchita ochepa kubwereza tsiku lililonse. M'kupita kwa nthawi, kufunika kusokoneza ntchito yonseyi ndi kuonjezera chiwerengero cha kubwereza. Chinthu chachikulu mu nkhani iyi - kumva thupi lako ndi kuchita chilichonse kubwerezabwereza mosamala ndipo malinga ndi kuphedwa yoyenera njira. Kusonyeza zofunika ndi kuukitsa torso. Amaona yaikulu ndi imodzi mwa ntchito kwambiri.

Kulera thunthu

Ntchitoyi zingakhudze mmene osiyana pa thupi lako, malingana ndi kukhazikitsa, chiwerengero cha kubwereza ndi kupezeka kwa weighting. Pa akutsikira zonse ntchito akatumba onse abdominals. auka Full torso ndi matalikidwe lalikulu, ndi ntchito ya minofu ukuwonjezeka.

ntchito njira:

1. Kukhala pa mphasa, ndi zofunika kuti pamwamba anali zofewa kunyamula mayiko, inu kupinda miyendo yanu pa makona pafupifupi 90 madigiri. Zimenezi zimalimbikitsa kulanda katundu minofu m'mimba ndipo amachotsa izo kwa msana.
2. Yakusankha phazi, ndi kuwayika iwo pansi padziko iliyonse, mwachitsanzo, pansi m'munsi crossbar mipiringidzo khoma. Komanso, dumbbells awiri angagwiritsidwe ntchito Mwaichi, kapena kungowafunsa winayo inu. Ngati inu Chitani kunyumba, ndi Sofa abwino.
3. Kuyambira malo lavomerezedwa, ndi nthawi kuyamba ntchito yonseyi. Woyamba ayenera kudzutsa mutu ndi mapewa, ndiyeno zina za thupi. Kukweza molunjika thunthu ndi cholakwika. Ntchitoyi ayenera amafanana kupotoza. Kamodzi thupi wafika udindo umodzi, kubwerera kuyambira udindo popanda kuika mutu wanu pansi. Manja ndi bwino kwambiri kukhala khosi lanu. Kutulutsa pamene zochotsa zichitike.
4. Nkofunika kuonetsetsa kuti ntchito ikuchitika minofu m'mimba. Musayese kuthandiza okha m'madera ena a thupi. Kotero inu basi kuchepetsa dzuwa ndi. Ngati kuphedwa amaperekedwa kwa inu molimba kwambiri, mukhoza manja anu pamaso pa chifuwa. Ndipo ngati mukufuna kusokoneza ntchito yonseyi, mukhoza kutenga weighting wa Mwachitsanzo, ndi pancake.

Akusangalalanso kwambiri kutchuka tsankho chimakweza pa torso za malo supine. Akhoza kunyamula anthu ndi mlingo uliwonse wa olimba. chimakweza izi zimasiyana thunthu zonse choona kuti ntchito molunjika minofu m'mimba. Njira ya ntchito yonseyi ndi zofanana kwambiri ndi zonse Nyamulani torso. Kuyambira malo ndi dzanja chomwecho kugwira chimodzimodzi. Only m'pofunika yekha kukweza kumtunda, sadzachitanso kutenga tsamba lake, ndipo kenako nkubwerera ku kuyambira malo.

Zabwino pa kulozetsa benchi

Kuchita kukweza thunthu ntchito okonda benchi, inu kuphunzitsa kumtunda kwa abdominals lapansi. Kamodzi utenge malo yoyambira, kuyamba akuluakulu a thupi, koma pamene tikubwerera kuti asapite, kusunga mavuto minofu. Izi si kwambiri okha patsogolo dzuwa, komanso kukupulumutsani ku chiopsezo kuvulazidwa m'dera la lumbar lapansi. Kwezani thunthu kufikira mpaka njira pakati pomwe iwo miyendo. Gwirani udindo uwu lachiwiri ndi kubwerera. Yesani zochepa ngati n'kotheka ntchito mapazi awo.

Vuto

Ngati akutsikira tingachipeze powerenga za thupi muoneka kukhala kwambiri yosasangalatsa, ndiye inu mukhoza kuwonjezera ankasinthana awo. Monga kukumbukira kuti Zochita amenewa, kutsindika pa tsiku minofu oblique. Atsikana asakhale kwambiri adatengedwa monga minofu oblique zowoneka kukuza m'chiuno.

Kuyambira malo ndi chimodzimodzi kwa akutsikira ochiritsira. Lotsatira, yambani kuchotsa torso, ndi nthawi imene masamba anabwera kuchokera pansi, kutenga kuchoka mu njira ya thupi ndi ntchito kuti akwere pazipita, ndiye kutenga poyambira malo. Tsatirani akuluakulu a thupi ndi motsatana alternately lamanzere ndi lamanja.