Toning minofu m'mimba: 25 Zochita zabwino

Tiyenera kuvomereza kuti zazikulu Zochita m'mimba si chidwi kwambiri ndi yosangalatsa mu kuphedwa. Komanso kuukitsidwa chabe thupi limene likuyenda mwamtheradi aliyense, si nthawi zonse njira yabwino kwambiri zimakhudzira pa minofu m'mimba. Ngati ndinu wotopetsa kuukitsidwa kwa thupi, ndi nthawi kuyang'ana Zochita zina zambiri zosangalatsa, zachilendo ndi ogwira pochita ndi minofu atolankhani.

Manja kumbuyo mutu wake mu malo supine

Muyenera kugona nsana wanu, kwezani miyendo yanu ndi mawondo awo kenako kukweza manja. Pambuyo pake, kumiza manja kumbuyo mutu wake, kenako kuwanyamulira iwo ku malo awo oyambirira. Ngati ndi kotheka, ntchito dumbbells. Mu njira imodzi Ndi bwino kuchita pafupifupi 15 reps, koma mungathe kusintha kwa boma kwanu cha kuchuluka kapena mwayamba kufooka chiwerengero.

Anzanu ntchito mpira

Tengani mpira manja ake ndi kuima kuti mapazi ndi phewa-m'lifupi padera. Nyamula mpira ndi kuyamba kufotokoza izo mozungulira mu mlengalenga. Mpukutu mpira maulendo asanu ndi atatu mu njira imodzi, ndiye sinthani njira ndipo kubwereza. mpira mankhwala - ichi ndi chinachake muyenera ndithudi kupeza ngati mukufuna kuchita Zochita mogwira mtima minofu m'mimba ndi magulu ena minofu. Pankhaniyi, muyenera kuchita mabwalo kotero lonse, Inu, popanda kupinda nsana wanu.

kudutsa mpira

Kugona pansi, akathyole mpira gymnastic, kwezani manja anu ndi mpira pa iye, ndipo kukweza miyendo yanu. Patatha izi, kuchepetsa manja anu ndi miyendo mbali zosiyana ndi adzawalange kuchoka pansi. Khalani nawo, koma nthawi uyu mpira pakati pa miyendo yake, osati mu dzanja lanu. Kachiwiri, kuchepetsa manja anu ndi miyendo, kusunga mapazi mpira. Pamenepo Khalani manja ndi mapazi, kachiwiri kudali mpira ku mapazi manja. Bwerezani nthawi 10-20, malingana ndi chikhalidwe chanu thupi.

Kuchokera "Table" kwa "pachimake"

Pezani pansi ndipo ikani manja anu pafupi wina ndi mnzake. Kudalira iwo ndi mapazi awo, ndiyeno mawondo anu ndi kukweza mafupa a chiuno wanu kuti kupanga chithunzi "tebulo". Gwirani udindo uwu, ndiye kubwerera kumene kuyamba, koma musati kutsikira pansi, ndipo perekani kwa manja. Muyenera kukhala pamalo kwa kanthawi ndipo kenako kukweza mafupa a chiuno ndi kubwereza zimene tinachita kale. Kodi 12-15 kubwereza zokambirana, kenako okha kubwerera ku malo apachiyambi, akuponya mafupa a chiuno ndi miyendo pansi.

Russian kupindika kwa atakhala malo

Kukhala pa mphasa, kumangitsa miyendo kwa iye, kupinda iwo kumbuyo munthu kuweramira pang'ono. Kukatenga weighting ndi nkuyamba kutembenuka thupi lanu chapamwamba akutembenukira ku madera osiyana. Kukhota mu mbali ziwiri amawerengedwa monga kubwereza wina, ndi wina kupita inu muyenera kuchita reps osachepera khumi ndi zisanu ndi chimodzi.

Flutter imakankha ndi olimbitsa riboni

Khala pansi, kuika cholembera gymnastic maliboni pa mapazi awo, ndiye kugona chagada anu ndi Miyendo yanu kukweza ndi kukokera tepi. Pambuyo pake, anayamba atenge mapazi ake nawonso, monga ngati kuchita "lumo". Nthawi iliyonse phazi lako lamanja akupita pansi, zimawerengeredwa kubwerezabwereza wina. Muyenera kuchita 10-15 kubwereza pamaso pa nthawi yopuma. Ngati mukufuna kuti usagwiritse m'munsi mwendo pansipa pa ngodya kovuta. Kotero kudzakhala kovuta adzawalange ndi minofu m'mimba kwanu ntchito kumufotokozera. chiwerengero cha kubwereza sasintha.

Thabwa pa elbows

Pezani pansi pa mphasa chafufumimba, kenako kukweza thupi moti manja ake anakhalabe pansi mpaka m'zigongono. Khalani nsana wanu molunjika ndi kugwira udindo uwu pafupifupi theka yokha.

Amaiwala dromedary

Gwadani pa maondo anu, akathyole kulemera ndi kukanikizana kuti bere lake. Pambuyo pake, atatsamira m'mbuyo, pamene kubisila molunjika wanu. Bwererani ku malo oyambirira ndi kubwereza pa mawondo.

akufa kachilomboka

Kugona pansi, kukweza miyendo yanu, ndiye mawondo awo kuti apange makona a madigiri makumi asanu ndi anayi, Abut m'manja mwawo. Pa kutulutsa ndi, limbitsani dzanja lanu lamanja ndi mwendo moti kufanana pansi. Tengani poyambira udindo ndi kuchita chinthu chomwecho tsidya lina.

Anagubuduza mu kuimirira

Mpumulo manja mu mpira gymnastic, kutenga malo kuti nsana wanu yoongoka. Patatha izi, unakhota patsogolo, kulola mpira kuti falitsani pansi kulemera, ndiye ntchito minofu m'mimba wanu kubwerera ku malo ake apachiyambi.

corkscrew

Kwezani miyendo kotero kuti ali ndi makona pansi, adzawalange ndi kuwalimbikitsa pamodzi. Choyamba kusamutsa iwo kumanja, gwirani, ndiyeno kubwerera ku kuyambira malo ndi kubwereza tsidya lina.

Planck ndipo motsatana

Imani pa mowa, kutola dumbbell. Kwezani dzanja limodzi kwa denga, kutembenuzira thupi lake lonse. Gwirani udindo uwu, kubwerera ku chiyambi, ndipo kenako abwereza tsidya lina.

Imani pa mwendo umodzi

Imani pa mwendo umodzi, kutsamira thupi lanu kutsogolo ndi kuwonjezera mikono yonse kutsogolo kuti thupi ndi manja ikufanana pansi. Kugwira muyezo kukoka mwendo wina kumbuyo komanso kuti likufanana ndi pansi.

mpira lumberjack

Kudzongoka ndi mapazi malo lonse. Nyamula mpira ndi manja onse awiri ku mbali imodzi, ndiyeno kupanga kusuntha kwina, ngati inu kuwaza nkhuni. Bwererani kuyambira malo ndi kubwereza tsidya lina.

lumo

Kugona pansi, kukweza miyendo yanu vertically kwa denga. Ndiye m'munsi wina mwendo moti zinali mainchesi kwa nthaka ndi kufanana kwa pansi. Kwezani mwendo ndi kubwereza kwa ena.

Otsetsereka kumbali

Kudzawatenga ndi dumbbell ndi manja ndi kuuchotsa pa mutu wanu. Pang'onopang'ono maondo kumanja, kukhala kanthawi, ndi pamenepo maondo lamanzere.

Dog mbalame

Pezani miyendo inayi, kumbuyo akhale molunjika, ndi kukanikizana zolimba. Kwezani ndi kukoka dzanja lamanja patsogolo, kuwonjezera mwendo lako lamanzere kanthawi kapitako. Bwererani kuyambira udindo ndi kuchita chinthu chomwecho, kusintha manja ndi mapazi.

Thabwa pa mpira

Imani pa mowa, mapazi pa mpira masewero olimbitsa thupi. Pang'onopang'ono falitsani izo yokha, kuukitsa mafupa a chiuno oposa mpaka thupi lanu osati kupanga makona a madigiri 90. Mudzabwerera poyambira malo ndi kubwereza.

Thabwa ndi kusintha kwa manja ndi mapazi

Imani pa bala, ndiye kukweza ndi kukokera panja dzanja lake lamanja, Nyamulani ndi kukokera mmbuyo mwendo wakumanzere. Gwirani udindo uwu, kenako nkubwerera ku chiyambi ndi kusintha manja ndi mapazi.

Planck kulumpha

Imani pa bala, ndiyeno kukokera mapazi kulumpha patsogolo ndi kumanja. Kulumpha kumbuyo kubwerera mowa, ndipo kenako abwereza mbali inayo.

Mbali anamangirira chigongono

Imirira mbali kapamwamba, adatsamira pa mkono wake, dzanja lake zina unakhota pa chigongono. Chigongono dzanja limene lili pamwamba, pansi pa Arc, ndiyeno kubwerera ku malo limene kuyamba ntchito yonseyi.

A galu kuyang'ana pansi

Tengani galu ke, kunsi kuyembekezera. Chikadzangotha kuti kutengerapo kulemera zanu zonse manja anu ndi kubweretsa bondo kumanzere kwa nkhope, ndipo kenako kukweza umodzi wa miyendo yanu kutali zedi. Ndiye kuchepetsa kotero kuti inu mukhoza kutenga udindo pa zomwe kuyamba ntchito yonseyi. Chotsatira ndi kudzapereka zikhalidwe zomwezo kwa mwendo zosiyana.

mpira Zilembo

Nyamula mpira, kudzongoka, miyendo anapereka amatangaza. Kokani mpira kutsogolo kwa iye manja ndi kuyamba kulemba ndi mu zilembo mpweya. Mukhoza kusintha makalata kwambiri.

Angabweretse skier ndi motsatana

Imani pamalo skier mwa kutenga dumbbell mu dzanja limodzi. Yambani atamva dumbbell, kupinda mkono pa chigongono. Chitani izi kwa theka miniti, ndiye kusinthana manja.

chigayo

Tengani dumbbells awiri, aliyense dzanja, kudzongoka, miyendo anapereka amatangaza. Weramirani ndi kusiya ndi dumbbell mwendo kupita m'chiuno zosiyana, ndi dzanja ena ayenera adzaukitsidwa pamwamba pa mutu wake ndiye muyenera kuchita chimodzimodzi, koma m'njira ina.