Zochita 5 zam'mimba

Menyani minofu yanu yam'mimba mbali zonse! Yambani ndi vuto la kusalinganika ndikumanga ma abs olimba ndi masewera olimbitsa thupi 5 awa!

Author: Katie Chang Hua

Ma Crunches ndiabwino, koma kuti mukhale ndi masewera olimbitsa thupi mokwanira, muyenera kumenya minofu yam'mimba kumbali zonse. Zolimbitsa thupi zanga zimagwiritsa ntchito minofu yanu yonse ya m'mimba ndi masewera olimbitsa thupi asanu omwe angachepetse mimba yanu kapena kukulitsa mapaketi anu asanu ndi limodzi!

Pulogalamu yomwe ikufunsidwayo sinapangidwe kuti iphunzitse minofu ya m'mimba kuyambira pachiyambi; Ndapeza masewero olimbitsa thupi omwe amathandiza kuti mimba yanga ikhale yosalala komanso minofu yanga yamphuno yamphamvu. Protocol yokhala ndi ma rep angapo yasankhidwa ndikupumira kwakanthawi kochepa, kotero konzekerani kutuluka thukuta ndikudzicheka zenera lamimba yopanda cholakwika!

1. Kukoka miyendo pachifuwa pa fitball

Mmene mungachite: ikani mapazi anu pa fitball, ndikupumulani manja anu pansi kuti mukhale poyambira kukankha-mmwamba. Bweretsani mawondo anu pachifuwa chanu ndikuwongola miyendo yanu pogwiritsa ntchito minofu ya m'mimba ngati ma motors.

Zochita Zam'mimba: Zochita izi zimakhala ndi zotsatira zitatu. Sichimangotulutsa minyewa ya thunthu - kufunikira kokhazikika pazida kumapangitsa kuti minofu ikhale yolimba komanso kuti ikhale yabwino. Chimene ndimakonda kwambiri pa khola pa fitball ndikuti theka la thupi liri pamwamba pa mpira wozungulira, ndipo izi zimapangitsa kuti zikhale zovuta kwambiri.

2. Kupotoza pa fitball

Mmene mungachite: izi si crunches kwa agogo! Ndikufuna kuti mulumikizane manja anu ndikuyesera kuti mufike padenga. Limbikitsani malingaliro awa otambasulidwa pamwamba.

Zochita Zam'mimba: Thandizo la mpira wosasunthika limapangitsa kuti minofu yanu yapakati igwire ntchito molimbika ndikuchotsa kukhazikika komwe mungayembekezere kuchokera ku crunches wamba. Ndipo kusakhazikika kumakhala chilimbikitso chowonjezera cha maphunziro!

3. Pulani pa fitball

Mmene mungachite: ikani manja anu pa fitball, tambasulani miyendo yanu kumbuyo ndikutenga thabwa. Samalani kuti mimba yanu isagwere komanso matako anu akhale okwera kwambiri.

Zochita pamatumbo am'mimba: mukuyang'ana zolimbikitsa zina? Kuti izi zitheke, yesani kuchita mwendo umodzi, kapena onjezani chinthu chosinthika ku thabwa lokhazikika pogudubuza fitball mmbuyo ndi mtsogolo.

4. Kukokera miyendo pachifuwa

Mmene mungachite: khalani pa mphasa yochitira masewera olimbitsa thupi, khalani pazigono zanu ndikukweza miyendo yanu pansi. Kenako kwezani torso yanu ndikukoka mawondo anu nthawi imodzi, ndikukokera mawondo anu mosinthana kumanzere, kenako kumanja.

Zochita Zam'mimba: Ndimakonda masewerawa chifukwa amatilanda fulcrum yathu komanso kutitulutsa m'malo athu otonthoza. Muyenera kusinthana kuchokera mbali kupita kwina ndikukweza miyendo yanu kumanja kenako kumanzere. Onetsetsani kuti minofu ya m'mimba imakhala yolimba komanso kuti musazizire panthawi yosuntha.

5. Kukhudza mapazi

Mmene mungachite: gona chagada, kwezani mwendo umodzi mmwamba ndikukhudza zala zanu ndi dzanja lanu, kukweza mapewa anu pamwamba pa ma gymnastics mat. Njira zonyamulira kumanja ndi mwendo wakumanzere.

Zochita pa minofu ya m'mimba: palibe nthawi yopuma pakati pa kubwerezabwereza. Ndikufuna kuti minofu yanu ya torso ikhale yolimba pagulu lonse!

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