Timapereka chilolezo cholimbitsa thupi. Izi zidzakuthandizani kuti mutsegule zowonjezera zamakono ndikupindula mapaundi owonjezera. Mphindi zisanu-mphindi zogwirira ntchito zidzakuthandizani. Chombo chilichonse chimakhala ndi kayendetsedwe kake ka mphamvu ya aerobic ndi mphamvu. Iyi ndi pulogalamu yokhazikika. Mwachitsanzo, mungathe kuchita masewera olimbitsa thupi limodzi. Kapena mupange zovuta zingapo motsatira. Chirichonse chimadalira kuchuluka kwa nthawi yaulere. Koma chinthu chachikulu ndi chakuti simukusowa "opambana-simulators": mukhoza kuchita pafupifupi kulikonse. Ndizovuta, sichoncho? Kodi timachita masewera olimbitsa thupi pakati pa kugula ndi magalimoto, maphwando ndi zikondwerero ... Ndipo simungokhala ndi mawonekedwe, koma mutenge kuti kavalidwe kanu kakang'ono kakudalakalaka kokha kokha kokha kokha. Kuchita zolemetsa thupi lonse kudzakuthandizani kukhalabe mawonekedwe nthawi zonse.
Chotsani kuchokera ku malo okhala
Amalimbitsa quadriceps, hamstrings, matako. Ikani mapazi anu ku mapewa anu, tambani makina. Khala pansi kuti chiuno chikhale chofanana pansi, ndipo mawondo afike kumapazi. Kenaka ndi kuyesa kwakukulu kudumphira mmwamba, motero mutambasula manja kapena mutenge mutu. Bwererani ku malo oyamba ndikubwezeretsani zochitikazo.
Mitsempha
Amalimbitsa tinthu tomwe timayesedwa, kumbuyo ndi matako. Ikani mapazi anu ku mapewa anu, Tengani zilembo zazikulu kwambiri. Sungani manja anu mofanana m'chiuno mwanu, khalani bondo pang'ono. Dyetsani thupi lanu, ndikupanga mtunda kuchokera m'chiuno. Chofunika: sungani manja anu ndi zopopera pafupi ndi mapazi anu.
Timalimbitsa minofu ya mabowo ndi makina
Mizere ikhale yopatulira padera. Tambasulani manja anu kutsogolo kwa inu, ndikuwombera zala zanu. Pangani tsatanetsatane mobwerezabwereza ndi phazi lanu lakumanzere. Chofunika: bondo lakumanzere liyenera kukhala lofanana ndi bondo labwino, ndi ntchafu yolondola pamene ikufanana ndi pansi. Limbikitsani zofalitsa ndikugwedeza manja anu, kutembenuzira thupi kumanja. Bwererani ku malo oyamba, pangani mapupa kumanzere. Bwerezani ntchitoyi mwa kusintha mgugu wanu. Tsiku lililonse, jambulani ntchito ya cardio (kuthamanga kapena kuyenda mofulumira) kapena kusankha zomwe mumakonda kwambiri mndandanda.
Kutchinga chingwe
Pangani kulumphira kutsogolo ndi kumbuyo, kukweza ndi kutsitsa manja mofanana ndi thupi.
Kudumpha ndi mawondo apamwamba
Jumphani mozungulira kumanzere ndi mwendo wamanja, mutakweza bondo logwada momwe mungathere.
Pewani kuchokera ku steppe
Imani ndi phazi lanu lamanja pa sitepe. Kugwedeza bondo lakumanzere, dumphirani kumanja. Chokani pa sitepe ndikusintha mwendo wanu.
Kudumpha ndi miyendo inakanikizidwa
Pewani mmalo, kuyesera kukhudza mabowo ndi zidendene zanu. Tengani malo ozungulira, masokosi a chala chaching'ono pa sitepe. Manja ali olunjika, akuphatikizana kutali. Limbikitsani makina osindikizira kuti msana usagwe. Kwezani phazi lanu lakumanzere ndikupanga mbali zisanu ndi chimodzi zozungulira zozungulira. Bwerezani posintha mwendo wanu.
Kupotoza "mu Chirasha"
Amalimbitsa minofu ya osindikizira. Khalani pansi, gwadama, khalani chete. Gwirani manja anu pachifuwa ndi manja anu pansi. Wotsamira ndi 45 °, nyamula chifuwa ndi kupotoza thupi lonse kumanja. Gwiritsani gawo lachiwiri, kenako - pindani kumanzere (kuti muwonjezere katundu, kwezani miyendo yanu pansi). Bwerezani.
Mabokosi
Amalimbitsa minofu ya osindikizira ndi manja. Mafupa m'lifupi la mapewa, otsala pang'ono kutsogolo. Gwiritsani maondo anu pang'ono, pangani phazi lanu lamanja ndi phazi lanu lakumanja. Kwezani manja anu, tanizani zida zanu ndi kuzigwira pansi pazitsulo zanu. Yolondola kumanzere. Nkhono yolondola imakanikizidwira ku chiwongolero panthawi imene mumasokoneza dzanja lanu lamanzere kuti ligwedeze, zala zolimbitsa thupi zikufanana ndi pansi. Pakati pa stroke, sungani kulemera kwa mwendo wakumanzere. Bwererani mofulumira dzanja ku malo owerama. Khomba kumanja. Pangani chizindikiro cha manja kumanzere. Pukutulani pang'ono, mutenge phazi lamanja kumapazi. Apanso, yesani chiguduli ku chinsalu ndikupitirizabe kuyenda. Limbikitsani manja anu akugunda pambali pa mbali. Ndi dzanja lanu lakumanzere, yanikitseni mmwamba, mutembenuze mutu ndi chiuno kuti muwonjezere mphamvu yogwira ntchito. Bweretsani nkhonya kumanzere. Yambani choyamba, ndi kumanzere kumanzere, ndikuwonjezera tempo ya kayendedwe.
Kusokoneza
Limbikitsani minofu ya chifuwa, torso ndi manja. Ikani dzanja lanu lamanzere pa sitepeyo, ndipo pansi pomwepo, yesetsani kugogomeza, potsutsana ndi sitepe. Wring it. Gwiritsani dzanja lanu lamanzere pansi mpaka kumanzere kwa sitepe, panthawi yomweyo mutenge phazi lanu lamanja - lamanzere. Apanso, dinani ndi kubwerera ku malo oyamba.
Katundu
Amalimbitsa minofu ya kumbuyo ndi kumtunda. Tengani zopopera, ikani mapazi anu kumbali ya mapewa anu ndipo muweramire pamadzulo. Yatsamira kutsogolo kwa 45-90C.
Kutsekemera kwa mikono kumtunda
Amalimbitsa mabiceps ndi minofu ya kumbuyo. Chitani masewera a masekondi 30, kenako pitani kumapeto kwa mlatho. Kutenga zitsulo zam'madzi, kuika phazi lanu m'kati mwathu ndi kugwada. Onetsetsani kutsogolo ndi madigiri 45-90 ndikuchepetsani manja anu, kutambasula manja anu - pachifuwa chanu. Pokhala ndi zida zowonongeka (zitsulo siziyenera kusunthira!), Kwezani zitoliro ku mapewa. Bwerezani.
Kuchotsa chiuno kuchokera ku pose "mlatho"
Amalimbitsa triceps, miseri kumbuyo, mabowo ndi ng'ombe. Chitani masewerawa kwa masekondi 30. Khala pa sitepe kapena pachithunzi, kugwada pa mbali yoyenera. Ikani manja anu pamphepete mwa sitepe kapena chopondapo, pamlingo wa m'chiuno mwanu. Kugwedeza pachifuwa ndi kuchepetsa mapewa anu, kudula mchiuno mwanu pa sitepe ndi kugugulira kumbali yanu. Pewani m'chiuno chanu pansi (elbows loyendetsa). Wring kuchokera steppe. Tumizani kulemera kwa zala zakutsogolo ndikukweza mchiuno kuti torso ikhale mzere wolunjika kuchokera kumapewa mpaka kumadzulo. Bwererani ku malo oyambira ndi kubwereza. Ngati muli ndi nthawi yaulere (ziribe kanthu, 5 kapena 45 mphindi), gwiritsani ntchito njira zathu kuti muwonetse ntchito yanu yosiyanasiyana, kusiyanitsa katundu.