Zambiri zolimbitsa pa mapazi anu kunyumba - chikole cha kukongola ndi mgwirizano kwa chaka chonse

About wochepa miyendo, okongola ndi linazokotedwa chithunzi akazi ndimalota nthawi zonse. Koma si wina aliyense akufuna kuti agwirizane mtundu uwu. Wina zina pa moyo, munthu chililaka ulesi, koma pali anthu amene sakhulupirira ngakhale kuganiza za izo. Ndipo zifukwa zomveka. Zochita pa phazi, kusamalira matupi awo ndi ambiri osiyanasiyana masewera olimbitsa thupi amathandiza chakuti minofu ndi mu kamvekedwe zonse. kuchita masewera olimbitsa thupi akupanga wachisomo chithunzi ndi khungu - zotanuka. Pa zolimbitsa kumawonjezera magazi m'thupi, kumaonjezera kagayidwe, mafuta wosanjikiza amachepetsa, ndipo maganizo kukwezedwa. Musaiwale kuti kuchita masewera olimbitsa thupi pa mapazi anu kunyumba ziyenera kuperekedwa ndi zakudya kwambiri. Ndi bwino kusiya olemedwa ndi mkulu-kalori zakudya ndi zakudya zosiyanasiyana mbale ku masamba, dzinthu, mkaka. Ndiye zotsatira zake zidzakhala zoonekeratu.

Amene sindimakonda kuchita wonyong'onya mapazi ake mu malo amodzi, tikhoza amalangiza ola limodzi kuyenda pa njinga, kuwala kuthamanga wodzigudubuza blading kapena siketing'i, kusewera mu makalasi kuvina. Koma okonda zokambirana kunyumba masewero olimbitsa pa mapazi anu zizichitidwa tsiku lililonse kwa 20 - 30 minutes. Patapita miyezi angapo maphunziro kukana amavala jinzi zothina kapena lalifupi siketi.

Zochita pa mapazi anu kunyumba

kayendedwe yosavuta zimagwiridwa ndi nthawi 15 patapita zachidule zochangamutsa nyimbo mumaikonda. Iwo akhoza m'gulu chifukwa cha Zochita m'mawa. Ngati iwo n'zosavuta, n'zotheka kuvala zolemera kumwendo, ndi kutenga dumbbells manja kilogalamu kapena pulasitiki botolo madzi.

1. Atakhala pa mpando, anawoloka miyendo yake ndi atembenuza phazi kutsogolo ndi mosemphanitsa. Ndiye kusintha mwendo.
2. Chitani zinthu zolemera. Atakhala pa mpando, zaikidwa zidendene za thumba kulemera (dumbbell, botolo madzi) ndi kutukula madigiri wake mwendo nainte. The kudzatha athe kaye masekondi 3, pang'onopang'ono kuchepetsa mwendo. Chimodzimodzi ndi mwendo wina.
3. Kuyima pa zala kuika mtanda umodzi wa masentimita 6 kutalika (akhoza kukhala wandiweyani buku mtundu). Kusunga thandizo, adzauka pa zala zako, ndiye pita chidendene.
4. Kukhotetsa bondo ndi kumuyika iye pa benchi (a chopondapo, mpando). Posamutsa kulemera pa mwendo kuyima pa thandizo, ndiye kuyenda pansi kwa izo. Pakuti oyamba bwino sankhani wochepa benchi. Monga katundu kumawonjezera mtunda wa zimakhudza ayenera m'malo.
5. Squat ndi mwendo umodzi, ndiye wina - "mfuti". Poyamba, ndi bwino kugwirabe thandizo, m'tsogolo - kukoka manja ace.
6. Kuima pamaso pa mpando m'chigawo cha sitepe chosakwanira. Molunjika mwendo kuchokera kumanzere kupita kumanja ndi mosemphanitsa kuti Arc kumbuyo kwa mpando.
7. Tenga bukhu mu chivundikiro wandiweyani, kuti achepetsa ntchafu yake ndi kutenga njira patsogolo - m'mbuyo kuti asamuke chabe phazi ndi m'munsi mwendo ndipo ntchafu anakhalabe ima.
8. Kutchire kukakumba ndikafuna kudzithandiza, lunge ndi mwendo wina kumbuyo, kupumula pa chala cha. Rebounding, kulumpha kusintha mapazi.
9. Njira mwendo lunges patsogolo pambali, ndi kuthamanga awiri springy pa bondo. N'zoona kuti ndi thupi akhale molunjika.

Zochita za miyendo mu masewero olimbitsa anapangidwa ntchito zosiyanasiyana midadada kusintha kapena zochulukitsira, dumbbells osiyana kulemera kapena barbell molumikizana ndi pulogalamu yoyeseza ndi nsanja. Pofuna kupewa choipa, zizindikiro Tambasula kapena potsegula pachithunzichi wa asilikali zovuta, patsogolo pake womberani ndi kutsatira mlangizi. ntchito yake ndi kuyang'anira thanzi, mphamvu maphunziro nthawi ndi masankhidwe a dongosolo munthu aliyense ophunzira.