Kulimbitsa thupi 20 kwa thupi laling'ono ndi matako okongola okhala ndi gulu lolimbitsa thupi

Gulu lolimbitsa thupi ndilofala kwambiri kunyumba. Izi ndizabwino kwambiri, zophatikizika komanso zosavuta, zomwe zingakuthandizeni kugwira ntchito pamanofu amthupi lonse, koma makamaka ntchafu ndi matako.

Bwalo lolimbitsa thupi ndi mphete yopangidwa ndi latex, yomwe imavalidwa kumapazi ndikupanga kulimbana kwina kwa minofu ya ntchafu ndi matako. Gulu lolimbitsa thupi limatha kuchita masewera olimbitsa thupi, kuvala lamba m'manja kapena kungogwira m'manja. Izi sizitenga malo ambiri, osavuta kunyamula, katundu paminyewa yomwe imakupatsani chodabwitsa!

Zolimbitsa thupi ndi gulu lolimbitsa thupi + komwe mungagule

Gwiritsani ntchito magulu olimba:

• Zida zolimbitsa thupi zochepa, sizitenga malo ambiri
• Kugwiritsa ntchito mamvekedwe a minofu ndikuchotsa malo amavuto
• Zochita zambiri zolimbitsa thupi ndi gulu lolimbitsa thupi lomwe limachitidwa pansi, kotero ndioyenera kwa anthu omwe ali ndi mavuto olumikizana ndi mitsempha ya varicose
• Pali magawo angapo a kukana kutengera momwe muliri olimba thupi komanso magulu ophunzitsira a minofu
• Kutsika mtengo (pamtengo wa ma ruble 1000, mutha kugula matayala 4-5 a mphira wosagwirizana)
• Zida zabwino za atsikana, chifukwa zimathandizira kugwira ntchito matako ndi ntchafu popanda zolemera zaulere komanso makina olimbitsa thupi
• Magulu olimba olimbitsa thupi kunyumba

Mapulogalamu ambiri otsatirawa adapangidwa kuti amveke thupi ndikulimbitsa minofu. Zina mwazinthu zimaphatikizansopo masewera olimbitsa thupi omwe angakuthandizeni kuwonjezera kuchuluka kwa zopatsa mphamvu ndikufulumizitsa kagayidwe kake. Chonde dziwani kuti si makanema onse omwe atumizidwa akutentha ndikumangirira. Ngati mukufuna kutentha pang'ono musanachite masewera olimbitsa thupi ndikutambasula pambuyo, onani zomwe timachita:

• Konzekerani musanaphunzitsidwe: masewera olimbitsa thupi
• Kutambasula pambuyo pa masewera olimbitsa thupi: masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndi gulu lolimbitsa thupi mu Chirasha

Tikukupatsani mwayi wopanga zolimbitsa thupi ndi gulu lolimbitsa thupi kunyumba mu Chirasha ndi Chingerezi chomwe chingakuthandizeni kutsimikizira kugwira ntchito m'malo ovuta ntchafu ndi matako ndi thupi lonse. Nthawi yakakanema ndimphindi 10-40, mutha kuphatikiza magawo angapo ophunzitsira pakati pawo kapena kuchita imodzi mwapakati pang'ono. Tikukulimbikitsani kuti muthane ndi gulu lolimbira zolimbitsa thupi 3-4 pa sabata kwa mphindi 30-45 Zotsatira zabwino.

Ophunzitsa Oposa 50 pa YouTube

1. Ekaterina Kononova, Kuphunzitsa thupi lonse ndi zotanuka (Mphindi 15)

Pulogalamuyi mudzachita masewera olimbitsa thupi lanu lonse, kuphatikiza mawonekedwe ophatikizika, momwe mumagwirira ntchito magulu angapo am'mimba. Choyamba, mupeza zolimbitsa thupi zochepa (kukoka bondo ku chigongono, kukweza mwendo + kukoka, kukwera sitepe), masewera olimbitsa thupi ndi kumbuyo (kukweza manja kumbali, kukoka chingamu pamtunda), kuchita masewera olimbitsa thupi pamimba komanso pakhungu (Njinga, lumo, wokwera m'manja).

Kulimbitsa thupi osadumpha ndikuthawa kuchokera kwa Ekaterina Kononova

2. Ekaterina Kononova, Kuphunzitsidwa ndi zotanuka ndi chingwe (Mphindi 25)

Ekaterina Kononova adapangitsanso maphunziro angapo ogwira ntchito yolimbitsa thupi ndi gulu lolimbitsa thupi komanso chingwe cholumpha. M'mapulogalamuwa mudzasinthana magawo am'magazi am'magazi ndi chingwe cholumpha chifukwa cha kutayika kwa mafuta ndi magawo omwe ali ndi gulu lolimba lolimba la minofu. Njirayi ikuthandizani kuti muchotse mafuta owonjezera ndikulimbitsa thupi munthawi yochepa pogwiritsa ntchito zida zopepuka komanso zopepuka. Ngati mulibe chingwe, mutha kudumpha mwachizolowezi kapena kuthamanga m'malo opanda chingwe. Mndandandandawo muli makanema 4, mutha kusintha pakati pawo podina mipiringidzo 3 yopingasa pakona yakumanja.

3. Anelia Skripnik: Kuphunzira ndi kansalu kolimba ntchafu ndi matako (Mphindi 10)

Magawo angapo ophunzitsira omwe ali ndi gulu lolimbitsa thupi ali ndi Anelie Skripnik, yemwe amatsogolera njira ya youtube Fitnessomaniya. Onse ndi opatulira ku ziwalo zazikulu zachikazi za m'thupi: m'chiuno ndi matako. Mutha kuzisintha kapena kuziphatikiza kukhala pulogalamu imodzi yabwino kwambiri kwa mphindi 45. Kanemayo, mphindi 13 zidaphatikizapo ma squat, kukwera masitepe, mlatho, kukweza mwendo lumo.

4. Anelia Skripnik: Kuphunzitsa ndi zotanuka za gluteus (mphindi 22)

Muntchito yolimbikira ntchafu ndi matako imaphatikizapo zochitika zotsatirazi: squats okhala ndi digirii 180 amalumpha madigiri 180, kulumpha kwa squat, kubweza miyendo mmbuyo, kukweza miyendo ili pambali pake. Zochita zonse zimachitidwa ndi gulu lolimbitsa thupi. Yesetsani kupatutsa mapazi mungafunike mpando kapena mipando ngati njira.

5. Anelia Skripnik: Kuphunzitsa ndi zotanuka za gluteus (mphindi 22)

Pochita izi kwa ntchafu ndi matako zikuphatikizapo zochitika zotsatirazi: kukwapula, kukwera sitepe, kukweza miyendo yomwe ili pamimba mosiyanasiyana.

Maphunziro 20 a TABATA ochokera kwa Anelie Skripnik

6. Kuphunzitsa thupi lonse ndi magulu awiri olimbitsa thupi (Mphindi 13)

Koma zolimbitsa thupi zazifupi izi ndizosangalatsa chifukwa zolimbitsa thupi zimachitika ndi magulu awiri olimbitsa thupi. Mu theka loyambirira la kanemayo muyenera kugwira ntchito imodzi kumtunda ndi kumunsi. Mwachitsanzo, mutenga mwendo kumbali ndipo nthawi yomweyo kumasula chingamu. Mu theka lachiwiri la masewera olimbitsa thupi ali pansi makamaka poyang'ana pamimba ndi minofu (lamba, bwato, hyperextension).

7. Chitani masewera olimbitsa thupi ndi gulu lolimbitsa thupi kuti muchepetse thupi komanso kamvekedwe (Mphindi 25)

Pulogalamuyi ndiyotentha kwambiri, motero idzagwirizana ndi iwo omwe akufuna kuonda. Mukuyembekezera zolimbitsa thupi kwambiri, kuti mutha kugwiritsa ntchito chingamu chosavuta. Zochita zambiri zimaphatikizapo magulu angapo am'mimba kumtunda ndi kumunsi, kumathandiza kuwotcha ma calorie ambiri ndi minofu yolankhula. Kuphatikiza apo, mudzafunika zopepuka zopepuka za 1-3 kg.

8. Fitberry: Khalani ndi zingwe zama raba (Mphindi 30)

Ilibe mawu omveka bwino, koma ndimasewera olimbitsa thupi kwa mphindi 30. Ophunzitsa amapereka sikungolimba, komanso masewera olimbitsa thupi ndi gulu lolimbitsa thupi. Pulogalamuyi ndiyamphamvu kwambiri, imachitika mothamanga kwambiri yomwe ingakuthandizeni kuwotcha mafuta owonjezera. Mphindi 10 zomalizira za gawoli ndi zochitika zochepa zomwe zimachitika pansi.

Kuchita masewera olimbitsa thupi ndi gulu lolimbitsa thupi mu Chingerezi

1. Kuchita masewera olimbitsa thupi ndi gulu lolimbitsa thupi ndi Tracey Steen kuyambira mphindi 20 mpaka 60

Ntchito zolimbitsa thupi zosiyanasiyana zolimbitsa thupi zimaperekedwa panjira Tracey Steen. Tracy amaphunzitsa kwathunthu 8 kuyambira mphindi 20 mpaka 60 za thupi lonse, komanso mosiyana ndi ma glutes. Wophunzitsa amawonetsa maphunziro m'nyumba yabwinobwino, koma sizinakhudze mtundu wa mapulogalamuwa. Mutha kupeza masewera olimbitsa thupi ndi gulu lolimbitsa thupi, lomwe mutha kuthana ndi zovuta nthawi yayitali. Mndandandandawo muli makanema 8, mutha kusintha pakati pawo podina mipiringidzo 3 yopingasa pakona yakumanja.

2. Kwezani Pamwamba: 2 kulimbitsa thupi ndi bandeji yolimba kwa mphindi 13

Ophunzitsa okongola ochokera ku Tone It Up amakupatsirani makanema awiri achidule okhala ndi gulu lolimbitsa thupi. Masewera olimbitsa thupi oyamba amaphatikizapo masewera olimbitsa thupi, kuphatikiza phazi, dzanja, mimba komanso masewera olimbitsa thupi. Pulogalamu yachiwiri imakhudzanso ntchito yayikulu yamphamvu, komanso gawo lakumunsi la thupi limangokhalira kumangika.

Onaninso zolimbitsa thupi Tone It Up + ndemanga

3. Katie Austin: kulimbitsa thupi kawiri ndi bandeji yolimba kwa mphindi 2

Akupatsirani makanema afupi awiri okhala ndi gulu lochita zolimbitsa thupi kuchokera kwa Cathy Austin, mwana wamkazi wa mphunzitsi wotchuka Denise Austin. Katie amapereka zochitika zochepa pamagawo azovuta: miyendo, matako ndi m'mimba. Kanema woyamba mukudikirira izi: kuchita miyendo yolanda, mwendo umakweza pazinayi zonse, Njinga, mlatho, kupindika. Kanema wachiwiri: kukweza miyendo mu squat theka, kulanda miyendo mu squat theka, miyendo yolanda kumbuyo, kukweza miyendo mu mlatho, kukweza miyendo mu mlatho. Amatha kujambula makanema onse awiriwa mwanjira zingapo.

4. Linda Wooldridge: 2 yolimbitsa thupi ndi gulu lolimbitsa thupi kwa mphindi 30-40

Ngati mukutsutsana ndi masewera olimbitsa thupi, mverani makanema awiriwa a Linda Wooldridge. Amapereka zolimbitsa thupi zolimbitsa thupi ndi bandeji yolimba pansi yopanda kukhudza pamiyendo yakumunsi, yomwe imathandiza anthu omwe ali ndi vuto la bondo ndi mitsempha ya varicose. Ntchito zonsezi zimaphatikizapo zolimbitsa thupi zam'mimba, miyendo ndi matako monga Pilates.

Kuphunzitsa Linda Wooldridge wa ntchafu ndi matako

5. Maphunziro apamwamba ndi apansi kwa mphindi 30

Ntchito zolimbitsa thupi zapamwamba kwambiri komanso zakumunsi zimapereka ma Booty Bands. Kanema woyamba mukuyembekezera mayendedwe apansi amchiuno ndi matako m'malo osiyanasiyana: pazinayi zonse, pamimba, mbali, kumbuyo (otetezeka m'maondo). Minofu ipsere! Ntchito yachiwiri yolimbitsa thupi imaphatikizapo zolimbitsa thupi, kumbuyo ndi chifuwa - imodzi mwamakanema omveka bwino kumtunda ndi gulu lolimbitsa thupi.

6. Rebecca Louise: Chitani masewera olimbitsa thupi pansi ndi bandeji yotanuka (Mphindi 10)

Izi zolimbitsa thupi kuchokera kwa Rebecca Lewis zili pansi kwathunthu ndipo zimaphatikizaponso milatho yosiyanasiyana yopititsa patsogolo minofu ya matako, chiuno ndi atolankhani, ndikukweza mwendo mbali yanu. Kanema atha kugwiritsidwa ntchito ngati Chowonjezera pamaphunziro oyambira olimbitsa ntchito minofu yolimba.

7. Nicole Steen: Chitani masewera olimbitsa thupi ndi zotanuka pansi (Mphindi 15)

Ntchito ina yayifupi pansi yamatako imaperekedwa ndi othandizira a Nicole Steen. Gawo lalikulu la masewera olimbitsa thupi omwe adachitidwa mozungulira anayi onse ndikugona chammbali. Mudzagwira ntchito osati glutes kokha, komanso ntchafu zakunja ndi zamkati. Kanemayo akuyenda bwino ndi pulogalamu yapitayi kuchokera kwa Rebecca Lewis.

Kulimbitsa thupi kuchokera kwa Nicole Steen mchiuno ndi matako

8. Popsugar: Chitani masewera olimbitsa thupi ndi zotanuka pansi (Mphindi 10)

Mu kanthawi kochepa kochita masewera olimbitsa thupi omwe ali ndi gulu lolimbitsa thupi machitidwe onse amachitika atagona chammbali. Dongosololi ndi lalifupi kwambiri, koma mugwira ntchito yamatumba ndi ntchafu, makamaka kunja kwa ntchafu.

Onaninso:

• Zida zolimbitsa thupi zolimbitsa thupi: kuwunika kwathunthu
• Zochita zapamwamba za 20 zamtima zam'munsi zolimbitsa thupi youtube channel Popsugar
• FitnessBlender masewera olimbitsa thupi okonzekera kuchepa thupi
• Chakudya choyenera: mungayambire pati? Zowongolera mwatsatanetsatane pakusintha kwa PP!

Miyendo ndi matako, Ndi kufufuza