Kuchita zolimbitsa thupi kuti likhale lolimba

Tiyeni tonse tigwiritse ntchito zovuta zenizeni za minofu ya glutal popanda minofu ndi simulators. Chifukwa cha uphungu wathu, mumakhala osinthasintha, okongola kwambiri ndipo chiwerengero chanu chidzakopa chidwi cha amuna. Ndikhulupirire, mu zochitika zathu palibe chovuta, kotero iwo ali owala kwambiri. Yesani kuzikwaniritsa monga nthawi zonse. Pomwepo, mudzakhala wochepa thupi komanso wocheperapo, ndipo izi zakhala zovuta kwambiri. Kotero, yesani, chifukwa chirichonse chiri mmanja mwanu! Ndipo musayime pamenepo. Zochita zolimbitsa thupi zamaliseche zidzakuthandizani pa izi.

Kuphunzitsa

Kuchita masewera olimbitsa thupi, zomwe mukuyenera kuchita nthawi zonse, muzigwira ntchito bwino pamatako.

Mfundo yogwirira ntchito

Mungathe kugwira ntchito panthawi yonseyi, kuphatikizapo minofu yomwe imayendetsa mwendo kumbali ndikuitenga mkati. Chifukwa cha izi simudzakhala ndi mphamvu zokha, komanso cardio kupirira. Kuwonjezera apo, yani ma calories ambiri.

Makina osokonezeka

Katundu wa gluteus maximus amagwira ntchito limodzi ndi awiri ena omwe ali pamtunda pamwamba pa ntchafu: pakati pa gluteus ndi kamwana kakang'ono. Zonsezi zimayamba kuchokera ku fupa lamimba ndipo zimamangiriza kumtunda kwa chikazi. Ntchito yawo ndi kuika phazi pambali.

Zida

Kuti muchite masewerawa, mudzafunika mpira wothandizira thupi, kapangidwe ka rabara kapena zotsekemera, bar kapena bar. Ndi njira yachikhalidwe yophunzitsira mphamvu, kayendetsedwe ka kayendetsedwe kake kayendetsedwe ka kutsogolo, kotero minofu yomwe imayendetsa kayendetsedwe ka mbali siikwanira bwino. Zochita "zoyipa" zidzakuthandizanso kubwezeretsa minofu ndi kusintha maonekedwe. Kuphatikiza pa zovutazi, mukhoza kuwononga komanso kudumphira kumbali kapena kumagwira ntchito.

1. Kuwombera. Amalimbitsa minofu yonse ya glutal. Lembani mapeto a absorber ya chovala cha rabara kapena zotsekemera zowonjezera ndikuyika mpheteyo pamakutu. Imani bwino. Miyendo ikhale yopatulira mbali, masokosi akuyembekezera. Pa mapewa, ikani bar. Limbikitsani zofalitsa ndi kuchotsa scapula. Tengani tsatanetsatane kumbali kuti muzimva kukana kwa chododometsa chododometsa. Kodi masewera ngati kuti mukufuna kukhala pampando wa mpando. Mukhoza kuyendetsa thupi patsogolo. Maphonje ayenera kukhala pamwamba pa mapazi. Limbikitsani minofu ya matako kubwerera pomwepo.

2. Mafupa pa mpira wathanzi. Kuchita masewera olimbitsa thupi kumalimbitsa minofu ya pamwamba pa ntchafu. Valani mphete ya ngolo yomwe imapangidwa ndi zotsekemera za rabara kapena bandage. Imani pamabondo anu kutsogolo kwa mpira wathanzi, ikani mimba yanu payekha, ikani manja anu pansi, ndipo muyang'ane, mutengere mbali yoyamba: pakhosi ndi mchiuno zimakhala pamwamba pa mpira, thupi limapanga mzere wolunjika kuchokera pamwamba kupita ku zidendene, zala za mapazi zikuyang'ana pansi, manja Moyenera, mitengo ya kanjedza imakhala pansi pa mapewa, zala zikuyembekezera. Phulani miyendo yanu pang'ono kuti muzimva kuthamanga kwa chisokonezo. Popanda kusintha malo a chigobacho, mwapang'onopang'ono kufalitsa miyendo yanu. Masokisi akuyang'ana pansi. Pang'onopang'ono bwererani ku malo oyamba.

3. Kutembenuza mwendo. Amalimbitsa minofu yonse, komanso minofu ya kumbuyo ndi kumbuyo kwa ntchafu. Valani mphete ya ngolo yomwe imapangidwa ndi zotsekemera za rabara kapena bandage. Imani mwachindunji kufupi ndi chithandizo. Miyendo ikhale yopatulira mbali, masokosi akuyembekezera. Lowani makina osindikizira, yonganizani chifuwacho. Ndi dzanja lanu lamanzere, gwirani chithandizo, yesani pa ntchafu. Tengani phazi lanu lamanja kumbali, momwe mungathere, popanda kusokoneza nkhaniyi. Ikani phazi labwino kwa inu nokha. Bwererani ku malo oyamba, koma musaike phazi lamanja pansi. Chitani zonse zobwereza poyamba ndi imodzi, kenako ndi phazi lina.