Zochita zolimbitsa minofu ya m'mimba ndi matako

Zochita zolimbitsa thupi sizidzangokonzekeretsa thupi lanu kuti likhale ndi ntchito yodalirika, komanso lidzadzidalira. Mu zovuta za zochitika zosiyanasiyana zipangizo zimakhudzidwa: zotupa, zododometsa absorbers, fitball. Maphunziro olimbitsa thupi ndi zochitika zolimbitsa thupi m'mimba ndi matako ndi zolemera zidzatsogolera minofu kukhala mthunzi ndi kuwonjezera kwa iwo mpumulo. Kuwongolera kwa machitidwe kumtunda ndi kumunsi kwa thupi popanda kupuma kumaphwanyanso bwino "kumatsogolera" mtima wamaganizo, kukhala maphunziro abwino kwambiri a cardio.

Maphunziro

Pangani zovuta ziwiri kapena katatu pa sabata, osapumula pakati pa machitidwe olimbitsa thupi m'mimba ndi matako. Musanayambe kuchita masewera olimbitsa thupi, gwedani kwa mphindi zisanu. Bwerezani zovuta kamodzi kapena kawiri, malingana ndi kupezeka kwa nthawi. Mudzafunika: 2-4 kg makilogalamu, exertube, absorber, yoga mat ndi fitball.

Maso ndi kutambasula

Imani, miyendo yaying'ono kusiyana ndi oyenera, kwezani manja pamwamba pa mutu wanu wina ndi mzake. Tengani mpweya wakuya ndikumira mu squat. Sungani kwambiri momwe mungathere ndikudalira patsogolo, kuyika manja anu pansi. Mverani kupsinjika kwa minofu kumbuyo kwa ntchafu ndi ng'ombe. Lembani ndi kubwerera ku malo osungira manja, ikani mutu wanu. Exhale ndi kuwuka. Pangani mobwerezabwereza 4.

Push-up-ups ups

Mitundu ya chifuwa, mikono ndi minofu-zowonjezera ntchito. Tengani phokoso la barolo ndikugogomezera pa mawondo ndi manja, mikono ikukula pang'ono kusiyana ndi mapewa. Pita pansi, pomwe mbali ya kumanzere ili pafupi ndi chifuwa, ndipo pomwepo, tenga mbali kumbali. Ikani kusunthira. Chitani mobwerezabwereza 5 ndikusintha malo a manja. Bwezerani zonsezo kachiwiri.

Kuweramitsa ndi kutambasula manja

Minofu ya miyendo, miyendo, mapewa ndi ntchito yolimbitsa thupi. Tenga zitoliro mmanja mwanu. Dzanja lamanja liweramire pamphepete ndi kubweretsa kulemera kwa phewa, chikhato chimatumizidwa ku thupi. Dzanja lamanzere limatsitsidwa pamtanda, kanjedza mpaka pa ntchafu. Pangani kumbuyo kwa phazi lanu lakumanzere kumbuyo, panthawi yomweyo mutenge mkono wanu wakumanja, ndipo mutsike kumbali. Bwererani ku malo oyamba. Yesetsani kubwereza 5, kenako musinthe maimidwe ndi manja. Bwezerani zoikidwanso.

Zolemba zolembera

Mitundu ya miyendo, mabowo ndi nsana amagwira ntchito. Kokani exertube kwa chinthu chopanda pake patsogolo panu pa kutalika kwa mamita awiri. Gwiritsani ntchito phokoso la projectile, kwezani manja anu pamwamba pa mutu wanu ndipo mutambasulire pang'ono pambali (motero, manja "amakoka" m'mwamba kalata yachilatini "V"), mitengo ya kanjedza imakhala pansi. Pitani ku squat. Bwererani mmbuyo, kukoka kavalo. Pogwiritsa ntchito thupi lokhazika mtima pansi, ndipo liwongole bwino, pita kuchuuno. Bwererani ku malo oyamba. Pangani mobwerezabwereza 10.

Ulumiki wotsatira ndi kupotoza

Minofu, miyendo, chifuwa, manja ndi minofu-zolimbitsa ntchito. Imani miyendo, phazi likhale lopatulira mbali, mapazi akufanana wina ndi mzake. Tengani zitoliro mdzanja lanu ndi kuzigwira pachifuwa, mitengo ya kanjedza imagwiritsana wina ndi mzache, zitsulo zimakanikizidwa ku thupi. Lembani bondo lakumanja ndikudalira kutsogolo, kukoka dzanja lamanzere mozungulira ku phazi lamanja. Yambani ndi kupita kumanzere, pamene mukukankhidwa ndi dzanja lanu lamanzere, kanjedza ija pansi. Apanso, yesani. Bweretsani maulendo asanu ndikusintha mbali.

Dulani

Mitundu ya miyendo, m'chiuno ndi minofu-yowonjezera ntchito. Ikani mapazi anu ochuluka kuposa mapewa anu ndipo mulowe mu squat. Pazochita zonsezi, sungani manja anu kutsogolo kwa inu: zitsulo ndizopindika, mitengo ya kanjedza imasonkhanitsidwa mu nkhonya. Pita pansi pang'ono, kenako gumphirani kutsogolo kumanzere, ndikukweza ndi kubwezera. Bwererani ku squat ndi kubwereza. Pangani mobwerezabwereza 10 ndikusintha phazi. Ngati zovutazo zikuwoneka zophweka (pamapeto omaliza mumapuma mwakachetechete), mutenge mpira wa mankhwala kapena chimbudzi cholemera makilogalamu 3-4.

Kuwonjezera kwa triceps

Katundu ndi ntchito zolimbitsa thupi. Sungani exertube kwa chinthu chokhazikika patsogolo panu pa kutalika kwa masentimita 30-50 kuchokera pansi. Tengani phokoso la barolo ndikugogomezera pa maburashi ndi zala. Gwirani chogwirira cha exertube kudzanja lamanja: golilo liri lopindika, chowombera chiri pafupi ndi thupi, tepiyo yatambasula. Mukamagwira m'chiuno ndi mapewa mumzere, tengani dzanja lanu lamanja mmbuyo. Gwiritsanso kachidindo ndi kubwereza. Pangani mobwerezabwereza 5 ndikusintha mbali.

Mlatho pa fitball

Minofu ya ntchafu ndi ntchito zolimbitsa thupi. Manga chojambula chododometsa pamtunda, gwirani ndi msana wanu pa fitball kuti mutu wanu ndi kumbuyo kwanu, makamaka pakati pa mpirawo. Ikani phazi lanu phazi limodzi. Kugonjetsa zovuta za tepiyi, yesani kugwadira maondo anu pamzere umodzi wowongoka ndi miyendo. Zida zimatsogola kutsogolo kwake pa chifuwa, zala zimapotoza. Kusiya m'chiuno musayendetse, pangani kupotoza kumanzere. Bwererani ku malo oyamba ndi kubwereza kayendetsedwe kumanja. Izi zidzapanga imodzi yokhazikika. Pangani mobwerezabwereza 6.