The mbali wokongola wa atolankhani - osati chabe minibasi, komanso kuonetsetsa thupi lathanzi

akazi ambiri ndimalota za yabwino lathyathyathya pamimba ndi atolankhani embossed. Ndi minofu gulu (kumtunda ndi atolankhani m'munsi). Pa nthawi yomweyo, mmene kupeta atolankhani mbali, amene Tipindulanji chithunzi changwiro akhala chinsinsi. Iwo ayenera kukhala osamala kwambiri kuti agwire thupi pa ABS. Ndipotu, ndi kuwonjezeka amphamvu kwambiri katundu lokhala pamwamba zokambirana angadwale kukula m'chiuno. Choncho, kokoka onse kumbali atolankhani kuchitidwa ndi thupi kochepa ndi kubwereza kwambiri.

The Zochita zotsatirazi zikuthandizani msanga ndi bwino kutenga mbali wokongola wa atolankhani. Tiyenera kukumbukira kuti iwo sangathe kuchita mu masewero olimbitsa thupi, pogwiritsa ntchito masikelo yoyenera kapena dumbbells, ndi m'nyumba. Ndiponso, izi ya Zochita anachita pambuyo wabwino "konzekera" thupi lonse ntchito kuthamanga yaing'ono kapena kudumpha chingwe, ndipo muyenera kuyamba ndi Zochita anachita ataimirira, ndi kutsiriza Zochita atagona pansi ( "pamwamba-pansi").

Chitani 1. Tengani udindo kuyambira: mapazi phewa m'lifupi popanda ataima, elbows kumbuyo kwake bala lake mutu. Komanso, monga otsika ngati n'kotheka m'pofunika luso alternately lamanzere ndi lamanja. Kwenikweni iwo ayenera anaonetsetsa kuti kumbuyo amakhalabe molunjika. chiwerengero cha kubwereza kuyesera kubweretsa 20 uliwonse malangizo.

Ngati n'zotheka kutulutsa mbali ya atolankhani ku masewero olimbitsa thupi, ndiye kuti patsogolo zotsatira za ntchito yonseyi, mukhoza kukatenga dumbbell.

Chitani 2: Kukwera mu miyendo mbali limayenda monga imirirani khoma wamba nyumba, ndi pa khoma Swedish. Alternately anachita kukweza kumapangitsanso katundu akhoza kutenga zolemera, kukonza iwo pa mapazi awo. Ntchitoyi bwino ntchito akanikizire mbali m'munsi. Chiwerengero cha kubwereza - nthawi 30 waika 3.

Chitani 3 ntchito bwino oblique minofu m'mimba. Ataima ndi mapazi anu phewa-m'lifupi lokha, ndi kuika pa mapewa a khosi la mowa (mukhoza kulemera bala zikondamoyo ochepa). Kugwizana ndodo kuchepetsedwa manja m'mbali kuyesa kuti atembenuza ndi matalikidwe apamwamba kasinthasintha mu mbali nyumba. Chiwerengero cha njira - 5 mpaka 30 ankasinthana kwa mbali.

Chitani 4. kuchita kukweza thupi atagona pa benchi ayenera kuyikidwa pa mbali pa benchi, kukonza mapazi. Ngati n'koyenera, kuonjezera katundu, mungathe kugwiritsa ntchito pancake kuchokera ku kathabwa kapena dumbbell, wosunga weighting mu manja kumbuyo mutu. Thamangani waika 4 20 kubwereza.

Chitani 5: Kunama pansi, kutembenukira mmbali, kutambasula chigongono pansi, ndipo dzanja kuti azithandizira kugwira nokha. Yambani kugwetsera miyendo kuchokera pansi, powasunga pamodzi. Chiwerengero cha kubwereza kwa nthaŵi 25 waika 3.

Chitani 6 amatchedwa "kupotoza". Muyenera kugona chagada wanu pansi, anagwada pansi wanu. Pang'ono kuukitsa thupi, kutambasula manja anu patsogolo ndi kuchita kupotoza kumanja ndi bwino, kuyesera thupi pa. Chiwerengero cha akubwereza - ka 30 aliyense malangizo waika 3.

Chitani 7 angathe kuchitidwa pamaso pa bala yopingasa. Kuyambira malo: m'pofunika kukangamira pa bala pa manja molunjika. Lotsatira, yambani gulu rotational wa thupi ku mbali imodzi ndi ku inayo. Chiwerengero cha kubwereza - maulendo 40 waika 2.

Chinthu chachikulu ntchito ya zovuta ndi mosalekeza, ie, Only masewera olimbitsa thupi zidzathandiza kubweretsa chithunzi ake angwiro ndi kulandira mbali atolankhani ndi mpumulo wokongola. Choncho ndikofunikira kuwunika mphamvu ndiponso pafupipafupi maseŵerowo. Ndipotu zimatengera chifukwa kuti mkazi akufuna kuona pa galasi. M'pofunika kuganizira mfundo yakuti nyama mbali atolankhani ndi kovuta amenable akuphunzira, cheego osati anati kwa atolankhani pamwamba.