Zochita zabwino kwambiri m'chiuno ndi matako ndi ma dumbbells kunyumba

Mukuganiza momwe mungasinthire gawo lam'munsi lamthupi, ndikupangitsa kuti likhale lolimba komanso lolimba? Tikukupatsani masewera olimbitsa thupi a ntchafu ndi matako okhala ndi ma dumbbells kunyumba, omwe ali abwino kwa amayi ndi abambo.

Kuphunzitsa mphamvu ndi njira yabwino yolimbikitsira minofu, kufulumizitsa kagayidwe kagayidwe ndikusintha mawonekedwe amthupi lanu. Kuchita zolimbitsa mphamvu osati kokha ku masewera olimbitsa thupi komanso kunyumba. Lero timayang'ana zolimbitsa thupi zothandiza kwambiri ntchafu ndi matako okhala ndi zolemera zaulere. Kuchita masewera olimbitsa thupi pafupipafupi kumakuthandizani kuti thupi lanu likhale lokongola komanso laling'ono.

Chofunika kudziwa musanayambe kuchita zochitika zotsatirazi za miyendo ndi ma dumbbells:

  1. Chiwerengero chobwerezabwereza cha masewera olimbitsa thupi chimadalira zolinga zanu. Ngati mukufuna kuonda, chitani 4-5 seti ya 20-25 nthawi. Ngati mukufuna kuwonjezera minofu yanu, chitani ma 3-4 maulendo 10-13, koma ndikulemera kwambiri.
  2. Dumbbells iyenera kukhala yolemera kuti mutha kumaliza kubwereza mobwerezabwereza. Ndipo machitidwe 2-3 pamachitidwe aliwonse adakupatsani zovuta kwambiri. Chifukwa chake, kulemera kwake kwa ma dumbbells amasankhidwa payekhapayekha. Atsikana ngati chitsogozo mutha kuyamba ndi ma dumbbells kuchokera ku 2 kg. Ndikofunika kuzindikira kuti kutengera zolimbitsa thupi ma dumbbells amatha kusiyanasiyana.
  3. Zochita zathunthu zathunthu m'chiuno ndi matako zimachitika 1-2 pa sabata, koma ngati mukufuna mutha kuchita katatu pasabata.
АДСКАЯ ТРЕНИРОВКА НА ЯГОДИЦЫ ЗА 10 МИНУТ | Для Начинающих

Zochita ntchafu ndi matako ndi ma dumbbells

Chifukwa squats ndi mapapu amakhala ndi katundu wolemera pamalumikizidwe, ngakhale kunyumba amayesetsa kuchita nawo nsapato zamasewera. Komanso, onetsetsani kuti panthawi yochita masewera olimbitsa thupi, mawondo samabwera kutsogolo; ngati sichoncho, pangani squat yakuya, komabe osazolowera katunduyo. Nthawi yoyamba imatha kuchita masewera olimbitsa thupi popanda zolakwika kuti muphunzire njirayi.

1. Lunge m'malo

Tengani cholumikizira ndi manja onse awiri ndikupita patsogolo kwambiri ndi phazi lanu lamanja. Uwu ukhala poyambira. Kukula kwa chingwecho, kumagwiranso ntchito matako. Gwetsani bondo lamanzere pa ntchafu ndipo Shin wa mwendo wakumanja adapanga ngodya yolondola. Sungani msana wanu molunjika. Ndiye kukwera malo oyambirira. Pangani kubwereza kobwereza ndikusintha miyendo.

2. Lunge kupita chitsogolo.

Tengani zopumira za manja onse awiri, ikani mapazi pang'ono - awa ndiye poyambira. Pita patsogolo kuti ntchafu ya mwendo wakutsogolo yopangidwa ndi shankyo ifike pangodya yakumanja, ndi bondo la mwendo winawo osagwira pansi. Bwererani pamalo oyambira. Mukatha kubwereza mobwerezabwereza, sinthani miyendo.

3. Bweretsani lunge

Kumbuyo kwake ndikuti mumakankhira mwendo chammbuyo, osati kutsogolo. Onetsetsani kuti mwendo wakutsogolo unapanga ngodya yolondola. Nyumba zimakhala molunjika pakati pa miyendo ziyenera kukhala zazifupi. Nthawi yoyamba, zitha kukuvutani kuti mukhalebe wolimba, koma pakapita nthawi mumazolowera.

4. Ntchentche ndi ma dumbbells

Lalikani kwambiri miyendo yanu ndipo masokosi ambiri atuluka. Tengani chida chimodzi chokhala mmanja ndikukhala pansi ntchafu mofanana ndi pansi. Matako ayenera kutenthedwa, kubwerera molunjika. Will vitakinesis zidendene ndikubwerera poyambira. Ntchitoyi imagwira ntchito makamaka m'matako ndi ntchafu zamkati.

5. Kuwonongeka

Miyendo yowongoka, yopingasa phewa, ma dumbbells m'manja onse. Tsikira kumbuyo kwambiri momwe zingathere, koma kuti kumbuyo kunali kowongoka, kosazunguliridwa. Maondo sayenera kugwada. Mverani kupsinjika kwa minofu kumbuyo kwa ntchafu. Bwererani poyambira. Bwerezani kangapo kangapo.

Zochita zolimbitsa thupi zimakakamizidwa kugwira ntchito minofu yonse ya ntchafu ndi matako. Ngati simukufuna kupumula kowoneka, pangani zolemera zazing'ono koma mobwerezabwereza. Onetsetsani kuti mukutsatira momwe mukumvera, zolimbitsa thupi siziyenera kupweteka kumunsi kumbuyo ndi malo.

Monga mukuwonera, kuchita zolimbitsa thupi za ntchafu ndi matako kumatha kukhala kunyumba, chifukwa cha izi muyenera kungochita zopumira, nsapato zothamanga komanso kanthawi kochepa.

Onaninso:

Siyani Mumakonda