Zovuta zochita zolimbitsa minofu ya atsikana

Musatuluke ku kampu yolimbitsa thupi? Zindikirani machitidwe awa! Kugwiritsa ntchito nthawi zonse, simungagwiritse ntchito minofu yonse poyipa pa maphunziro ojambula. Mwachitsanzo, exertube ndi imodzi mwa zipangizo zofikira kwambiri. Zikhoza kupezeka mu gulu lonse la masewera olimbitsa thupi, pafupi ndi sitolo iliyonse yogulitsa masewera pamtengo wotsika mtengo, sizili zovuta kuti apatse malo ngakhale m'nyumba yaing'ono kwambiri komanso sutikesi yaing'ono kwambiri ngati mutatenga nanu pa tchuthi. Panthawi imodzimodziyo, zimakuthandizani kuti musamagwiritse ntchito magulu onse a minofu kusiyana ndi masewera olimbitsa thupi. Ndipo nthawi zambiri zimakhala bwino kusiyana ndi kugwiritsira ntchito mankhwala osokoneza bongo, chifukwa, pochita masewera ndi exertube, nthawi zambiri timakakamizika kugwiritsa ntchito ngakhale poyamba, kukopa projectile. Zochita zathu zovuta kuti tipeze minofu ya atsikana zidzakuthandizani.

Kuzizira kozizira kumapangitsa kuti minofu ndi stabilizers zithe kugwira ntchito, koma ndi zabwino kwambiri kwa minofu ya pamapewa, yomwe atsikana ambiri ali ofooka. Idzagwirizana ngakhale oyambirira. Mudzawona izi ngati mutapanga zovuta zambiri 2-3 pa sabata. Ngati mukuvutika kuti muchite masewerowa monga momwe tafotokozera, ingokonzerani mavuto. Kuima pa exertube, pita pambali ndi kumasula pang'ono, kapena m'malo mwazitsulo ziwiri, tenga imodzi yokha.

Imodzi mwa zipangizo zosavuta kwambiri zamasewera, zomwe ndi chubu yowonongeka ndi yamphamvu yomwe imagwira pamapeto. Mtundu wa exertube, monga lamulo, umayankhula za kuchuluka kwa kukana kumene chipangizo choperekedwacho chimapereka. Njira yokha yolemba malemba siilipo, komabe chikasu nthawi zambiri chimapereka chochepa, katundu wobiriwira ndi waukulu kwambiri, wotsatira wofiira, wabuluu ndi wakuda. Choncho, amagwiritsira ntchito projectiles mu mapulogalamu osiyanasiyana, kuchokera ku kukonzanso pambuyo pa kuvulala kwa pilates ndi kuphunzitsidwa mphamvu kwa akatswiri ochita masewera. Mphungu yowonongeka ndi mabulosi ndi njira yabwino kwambiri yopangira zolemera zaufulu ndi zofanana. Kuphatikizapo chifukwa kumakuthandizani kuti mutenge minofu mwanjira yosiyana, zomwe zikutanthauza kuti, ngati kuli koyenera, kuthana ndi mapepala ophunzitsira ndikupangitsanso maphunziro osiyanasiyana. Pamodzi ndi iye, mungathe kuchita masewera osiyanasiyana osiyanasiyana kuti mutenge msinkhu wa atsikana, kuimirira kapena kukhala pa iwo, kuponyera pa chithandizo chokhazikika, kuphunzitsa awiriawiri ...

Masiketi ndi kupindika kwa manja

Mitundu ya miyendo, mabowo ndi biceps amagwira ntchito. Imani mapazi anu pamtunda wa pelvis, mapazi pakati pa chimbudzi chododometsa, mdzanja lililonse mutenge chopondera cha projectile. Pogwiritsa ntchito mapepala, tulukani mu squat kumalo omwe chiuno chidzakhale pansi, ndipo panthawi yomweyo gwirani manja anu m'makona. Bwererani ku malo oyamba, bwerezani. Yesetsani magawo 2-3 a kubwereza 10-15. Mukamachita masewera ndi kuwukira, onetsetsani kuti mumapondaponda mawondo pamapeto pake, osathamangitsa kuposa chala.

Maungulo ndi kutambasula kwa dzanja

Mitundu ya miyendo, mabowo, minofu ya deltoid amagwira ntchito. Yendani phazi molunjika pakati pa chimbudzi chododometsa, kumanzere kutenga mbali yambiri ndikuyiyika pala zala. Tengerani chingwe chododometsa m'dzanja lamanja. Lembani m'mphepete mwa bwalo, ndikuwongolera bondo lakumanja pansi ndikugwedeza dzanja lamanja kumbaliyo mpaka kufanana ndi pansi. Bwererani ndi kuyamba malo. Bwerezerani maulendo 10-12, kusintha phazi mu njira yotsatira. Pangani maselo awiri pa mwendo uliwonse.

Kumbali ndi kukakamizika

Mitundu ya miyendo ndi mabowo, minofu ya deltoid imagwira ntchito. Ikani mapazi anu maulendo awiri kusiyana ndi mapewa anu, mapazi anu atembenukira pang'ono, kumanzere - pakati pa zozizwitsa zowopsya. Tengani chogwirira cha projectile kudzanja lamanja, ikani kumanzere pa lamba. Onetsetsani kumbali, kugwedeza bondo lakumanja ndi kukoketsa manja osokonezeka kumagwa abwino. Bwererani ku malo oyambira ndi kubwereza. Ngati ntchitoyi ndi yovuta kwambiri, chotsani chokhacho chokha cha projectile m'dzanja lanu. Pa njira yotsatirayi, yambani ntchitoyi mwanjira ina. Pangani maulendo awiri a 12-15 mobwerezabwereza.

Khalani ndi chikumbumtima ndi dzanja limodzi

Minofu ya kumbuyo kwa ntchito. Ikani phazi lanu lamanja pakati pa choponderetsa chododometsa, ndi phazi lanu lakumanzere litenge mbali. Bwerani mawondo anu pang'ono ndikugwedezeka patsogolo kuti gawo lakumtunda la thupi likhale lofanana ndi pansi. Tenga dzanja lamanzere dzanja, ndipo ufulu ukhale wotsamira pa ntchafu. Pamene mukusunga thupi lanu, imitsani zida zogwiritsira ntchito ku khola la m'chiuno, kutsogoloza goli ndi kutsogolo kwa msana. Bwererani ku malo oyambira ndi kubwereza. Pa njira yotsatirayi, yambani ntchitoyi mwanjira ina. Pangani magawo awiri a kubwereza 15 kumbali iliyonse.

Kuwonjezera kwa dzanja kwa triceps

Triceps, minofu ya ntchafu ndi mabowo amagwira ntchito. Kwezani miyendo yanu iwiri mozungulira ngati mapewa anu, muthamangire mapazi anu pamtunda wa madigiri 30-40, kumbuyo kwanu molunjika. Tengani chogwirira chimodzi cha projectile kudzanja lamanja, kukoketsani mmwamba, ndikugwedeza goli, tenga chidutswa chosokoneza kumbuyo kwanu, gwirani ndi dzanja lanu lamanzere pamlingo wa m'chiuno. Tsopano khalani pansi (pamapeto pake mchiuno mwake akufanana ndi pansi ndikupanga ngodya yolondola ndi shank) ndipo panthawi yomweyo yongolani dzanja lamanja. Bwererani ku malo oyamba, bwerezani. Pa njira yotsatira, yambani ntchitoyi ndi dzanja lina. Ikani ma seti 3 a maulendo 12-15 kumbali iliyonse.

Kuyika phazi lanu kumbali

Mapiko a mabowo amagwira ntchito. Imani pakati pa zozizwitsa zozizwitsa, miyendo iwiri mbali. Dzanja lamanzere, likhale nalo kumbali, kulikweza pamlingo wa paphewa, padzanja lamanja. Tumizani kulemera kwa thupi lanu kumanzere kwanu, ndipo yesani kumbaliyo mozama momwe mungathere, kukoketsani chisamaliro chododometsa ndi kukokera chigwirizano ku chophatika cha m'chiuno. Sungani bwino ndi malo oyambira a pelvis. Kubwerera ku malo oyamba, pewani mwendo kuti kuwala kukhale pansi. Pangani 1-2 njira 15-20 pa mbali iliyonse.

Kusintha kwa thupi kumayenda mobwerera

Minofu ya ntchito yosindikizira. Khala pansi, tambasula miyendo yako ndi kuwadutsa m'mapazi otsika, ndikuwombera pamapazi. Yatsamira, kutumiza thupi kulemera kwa thupi kumapeto kwa matako. Tengani zitsulo za projectile ndi manja onse ndi kuzigwira pa chifuwa. Tulutsani chiuno, tambani mmimba. Pamene mukusunga malo a pelvic, mutembenuzire thupi kumanja. Izi zidzakhala 1 kubwereza. Malizitsani 2 magawo khumi a kubwereza.

Benchi wokhala pansi

Minofu ya Deltoid ndi triceps amagwira ntchito. Khalani ndi miyendo yanu kudutsa pakati pa chowotchera chododometsa, tengani dzanja lirilonse chogwirira cha projectile ndikuwanyamulira pamwamba pa msinkhu wa mapewa, zikhato zomwe zikuyang'ana kutsogolo. Osasuntha manja ake pamakona, ponyani pamutu pake. Musagwedezeke, musakweze ziwalo za m'mapewa. Bwererani ku malo oyamba, bwerezani. Ikani ma seti awiri a 12-15 kubwereza.

Kuthamangira kuchifuwa kuchokera ku malo okhala

Minofu ya kumbuyo ndi kumbuyo kwa ntchito yamagwadu. Khalani molunjika, miyendo ikupitirira kutsogolo kwa inu ndi kuwerama pang'ono pa mawondo. Ponyani pamoto ndikugwiritsira ntchito pulojekitiyi mu dzanja lirilonse: mzere wa manja ukupitirizabe mzere wozizira. Gwirani zogwirira ntchito kwa inu, ndikulozerani mitu yanu ndikuchotsa mapewa anu. Bwererani ku malo oyamba. Bwerezani. Yesetsani 2 njira 12-15.

Kuwongolera kwa mikono kumtunda

Triceps amagwira ntchito. Ndi phazi lanu lamanja ndikuyendetsa pakati pa exertube, tengani mmbuyo kumbuyo kwina ndikuiyika pala zala. Bwerani mawondo anu ndi kutsamira patsogolo. Ndi dzanja lanu lamanja, gwiritsani ntchito mchiuno, tambani mkono wokhotakhota ndi dzanja lanu lamanzere ndikukakamira mpaka kumapeto kwa chiuno, chigoba kumbuyo. Pogwiritsa ntchito mapewa ndi mmphepete, imitsani ma triceps kuti awongolere mmbuyo. Bwererani ku malo oyamba. Musalowetse dzanja lanu pansi pa ntchafu! Bwerezani. Pa kubwereza kotsatira, tsatirani ntchitoyi ndi dzanja lamanja. Yesetsani njira ziwiri zowonjezera 12-15 kumbali iliyonse.