Zambirimbiri zolembera ndi zopusa
Minofu ya mapewa, kumbuyo, manja ndi chifuwa ntchito. Imani, yikani mapazi anu m'lifupi la mapewa anu, mawondo anu aweramire pang'ono ndipo mutenge dzanja lililonse pamtunda wolemera makilogalamu 4.5-7. Onetsetsani kutsogolo kwa mchiuno kuti kumbuyo kuli pafupi kufanana ndi pansi. Ikani manja anu kutsogolo kwa inu, mitengo ya kanjedza ikuyang'ana m'chiuno mwanu. Sungani malonda anu kwa inu, kufalitsa mipiringidzo yanu kumbali ndi kubwereranso pang'ono. Popeza mwachedwa kumapeto kwa nkhani ziwiri, tsambulani manja anu. Pangani mobwerezabwereza 15.
Njinga pamakhala pamalo
Ntchito yolimbitsa thupi. Khalani molunjika, miyendo yowonjezera, mapazi-pawekha, ndi zala zanu zikugwirani mutu wanu kumbuyo kwa makutu anu, ndipo mulozere zigoba zanu kumbali. Kwezani miyendo yanu ndi kudalira pang'ono pang'ono, kusinthanitsa pa khola. Gwirani bondo lolondola, pamene mutembenukira kumtunda kwa thupi. Gwiritsani ntchito ziwerengero ziwiri, kenako musinthe malo a miyendo ndi kutembenuzira thupi kumbali inayo - izi zidzakhala kubwereza. Njira 30 zokwanira.
"Kudumpha"
Mitundu ya miyendo, miyendo, minofu-yowonjezera ntchito. Imani, miyendo ndi mapaundi opatukana, mawondo amawerama, manja akugwirana patsogolo panu pa chifuwa. Kwezani bondo lakumanja ndikulitambasula ilo kupita ku thupi kupita kumanzere. Yambani mwamsanga malo a miyendo, kukokera bondo lakumanzere. Izi ndizabwereza. Kodi 15 ikuyandikira, kudumphira mmbuyo ndi mtsogolo mofulumira momwe mungathere. Osasuntha mapewa anu motsutsana ndi pakhosi.
Zisokonezo ndi kutembenukira
Minofu ya chifuwa ndi manja zimagwira ntchito. Gwirani kumbuyo kwanu, mawondo a mawondo, mapazi pansi, mutengere dzanja lanu pamtunda wolemera makilogalamu 4 mpaka 7 ndi kuwasunga pamwamba pa chifuwa. Zitsulozo zimayikidwa pambali, zikhatho zimayang'ana mwachidwi. Ikani manja anu pachifuwa panu, ndikuwululira ndi manja anu kwa inu. Pamapeto pake, mabomba akuyenera kugwira. Kodi kayendetsedwe ka kachitidwe kameneka, kubwerera ku malo oyamba. Pangani mobwerezabwereza 15.
Manja osasunthika manja ndi mawondo
Biceps amagwira ntchito. Gwiritsani dzanja lamanzere kugwiritsira ntchito makilogalamu 4.5-7 makilogalamu otsala. Bondo lolondola likutsika pansi, chidendene chimakulira. Dzanja lamanzere likupitilira kumbali ya kumanzere kwa mwendo wakumanzere, chikondwerero chikulowera kumanja. Ikani dzanja lanu lamanja pamphuno lanu lakumanja. Pamene mukusunga mbali yakumanja ya kumanzere, pang'onopang'ono mutsitsimutseni paphewa. Gwiritsani ntchito malo oyambira ndi kubwereza. Yesetsani kubwereza mobwerezabwereza ndikuyamba kuchita zochitikazo mwanjira ina.
Masewera oyang'anizana
Mitundu ya matako, miyendo ndi biceps ntchito. Imani, ndikuika phazi pamtunda wa dzanja lonse, mutenge mkombero wolemera makilogalamu 4.5-7 ndi kuwagwirira patsogolo panu. Zitsulozo ndi zomangika, zikhatho zimayang'ana kwa iwo okha. Pang'onopang'ono khalani pansi, osatenga nsana. Gwiritsani kumapeto kwa nkhani ziwiri, imani ndi kubwereza. Pangani mobwerezabwereza 15.
Kuthamanga ndi zopusa
Minofu ya mapewa ndi ntchito zolimbitsa thupi. Gwiritsani dzanja lamanja kuti mulemere 2.5-3.5 makilogalamu ndikugwiritseni ntchito. Mapazi ndi ochepa kuposa chiuno. Yesetsani kusuntha pakhosi pamapewa, tengani dzanja lamanja kumbali kumbali ya mapewa, chikondwerero chimayendetsedwa pansi. Lembetsani mkono wanu ndikuyika bwalo lamkati pakati pa thupi, pansi pa khungu, kenaka chitani ntchitoyi ndi dzanja lanu lamanzere. Izi zidzakhala kubwereza kamodzi. Kodi 15 ikuyandikira.
Kupotoza
Minofu ya ntchito yosindikizira. Ugone kumbuyo kwako, miyendo yowongoka, manja kumbuyo kwako. Pukuta mutu kuchokera pansi ndi masentimita 8. Kwezani miyendo yanu ndi kukhala pansi pang'onopang'ono, ndikugudubuza mawondo anu pamlingo wa pakhosi lanu. Gwiritsani ntchito malowa pa nkhani ziwiri, musagwire pansi ndi mapazi. Kenaka pang'onopang'ono muzitsitsa thupi ndikuwonjezera miyendo (osayika mutu ndi mapazi pansi) ndikubwereza. Pangani mobwerezabwereza 30.
Kutsegula mtima
Kuti muthamangitse kagayidwe kamene kamayambitsa matendawa ndikuwotcha mafuta owonjezera, alowetsani maphunzirowa pakapita nthawi. Zomwe zinapangidwira kwa elliptical simulator ndi veloergometer, zikhoza kusinthidwa ndi zina zowimiritsa, ndi mtundu uliwonse wa masewera olimbitsa thupi. Ingoganizirani za ION yanu. " Bonasi! Nthawi zonse mukapitiriza kukana pa simulator, mumapereka katundu wambiri ndi minofu ya makina osindikizira, kuwakakamiza kuti ayesetse kukhazikika.