Kuchita masewera olimbitsa thupi

Chitani # 1

Zochita izi zimakhala ngati kutentha komanso zimathandiza kulimbikitsa minofu ya ntchafu, mikono ndi abs.

Imirirani pansi, mapazi m'lifupi mapewa-m'lifupi, mikono pamodzi torso. Khalani pansi kuti ntchafu zanu zikhale zofanana ndi pansi. Panthawi imodzimodziyo, ponyani manja anu owongoka poyamba kutsogolo ndiyeno mmwamba (monga momwe tawonetsera pa chithunzi A). Bwererani kumalo oyambira, koma sinthani pang'ono: kwezani bondo lanu lakumanja mmwamba, nthawi yomweyo kukokera manja anu pansi ndi pang'ono kumanja - kotero kuti dzanja lamanzere litha kumbuyo kwa bondo lakumanja.

Chitani ma seti atatu (15 reps iliyonse), kupumula masekondi 30 pakati pa seti.

Ntchito yotsatira

Werengani pa WDay.ru:

• Momwe mungapezere matako atsopano mu masabata anayi. Paufulu wokhala ndi matako apamwamba, ambiri ogonana abwino sangadandaule chilichonse. Komabe, WDay.ru amangofunsa milungu inayi komanso kuleza mtima pang'ono. Mutha kugwiritsa ntchito mpando wokhazikika ngati zida zamasewera!
• Mphindi 15 zovuta kuti mimba ikhale yolimba. Masewera olimbitsa thupi a mphindi 15 awa adapangidwa ndi ophunzitsa pa imodzi mwa makalabu olimbitsa thupi ku New York. Ngati muchita zovuta katatu pa sabata, zotsatira zake sizikhala nthawi yayitali: mimba yanu, komanso mapewa, miyendo ndi matako zidzayamba moyo wosiyana kwambiri!
• Zochita 8 za abs yabwino. Zotanuka komanso zachigololo - umu ndi momwe mtsikana aliyense amalotera akuwona mimba yake. Koma momwe tingasungire malo amodzi ovuta kwambiri mthupi lathu moyenera? Kupewa zochitika zolimbitsa thupi komanso zosasangalatsa, WDay.ru imapereka zovuta zina zomwe zitha kupangitsa ngakhale omwe anyalanyazidwa kwambiri kukhala abwino.

Chitani # 2

Ntchitoyi ndi yabwino kulimbikitsa minofu yam'mbuyo ndi yam'mimba. Iyenera kuchitidwa pamphasa yolimbitsa thupi.

Gona pamimba panu ndi zigongono zanu, ndiyeno kwezani torso yanu, kuyesera kuti msana wanu ukhale wowongoka (monga momwe tawonetsera pa chithunzi A). Popanda kusuntha kapena kukweza manja ndi mapazi kuchokera pansi, tembenuzirani torso kumanzere - ndi bwino (chithunzi B). Popanda kubwerera kumalo oyambira, nthawi yomweyo tembenuzani thupi lanu kumanja.

Chitani ma seti atatu (10 reps iliyonse), kupumula masekondi 30 pakati pa seti.

Ntchito yotsatira

Werengani pa WDay.ru:

• Momwe mungapezere matako atsopano mu masabata anayi. Paufulu wokhala ndi matako apamwamba, ambiri ogonana abwino sangadandaule chilichonse. Komabe, WDay.ru amangofunsa milungu inayi komanso kuleza mtima pang'ono. Mutha kugwiritsa ntchito mpando wokhazikika ngati zida zamasewera!
• Mphindi 15 zovuta kuti mimba ikhale yolimba. Masewera olimbitsa thupi a mphindi 15 awa adapangidwa ndi ophunzitsa pa imodzi mwa makalabu olimbitsa thupi ku New York. Ngati muchita zovuta katatu pa sabata, zotsatira zake sizikhala nthawi yayitali: mimba yanu, komanso mapewa, miyendo ndi matako zidzayamba moyo wosiyana kwambiri!
• Zochita 8 za abs yabwino. Zotanuka komanso zachigololo - umu ndi momwe mtsikana aliyense amalotera akuwona mimba yake. Koma momwe tingasungire malo amodzi ovuta kwambiri mthupi lathu moyenera? Kupewa zochitika zolimbitsa thupi komanso zosasangalatsa, WDay.ru imapereka zovuta zina zomwe zitha kupangitsa ngakhale omwe anyalanyazidwa kwambiri kukhala abwino.

Chitani # 3

Zochitazi zimathandizira kaimidwe, zimalimbitsa minofu ya kumbuyo, mikono, matako ndi ntchafu.

Tengani sitepe yayikulu kutsogolo ndi phazi lanu lakumanzere kuti bondo lanu lakumanja likhudze pansi. Tsatirani kutsogolo, kuyesera kukhudza pansi ndi manja anu kumbali zonse za phazi lanu lakumanzere (monga momwe chithunzi A chikusonyezera). Mukakankha ndi mwendo wakumanzere, tengerani kulemera kwa thupi lanu ku mwendo wanu wakumanja ndikubwerera mmbuyo - tsopano bondo lanu lakumanja lidzakhala kutsogolo, ndipo bondo lanu lakumanzere lidzakhala kumbuyo. Pa nthawi yomweyo tembenuzani thupi la madigiri 45 kumanja (chithunzi B). Imirira ndikuwongola.

Pangani seti zitatu (15 reps iliyonse).

Ntchito yotsatira

Werengani pa WDay.ru:

• Momwe mungapezere matako atsopano mu masabata anayi. Paufulu wokhala ndi matako apamwamba, ambiri ogonana abwino sangadandaule chilichonse. Komabe, WDay.ru amangofunsa milungu inayi komanso kuleza mtima pang'ono. Mutha kugwiritsa ntchito mpando wokhazikika ngati zida zamasewera!
• Mphindi 15 zovuta kuti mimba ikhale yolimba. Masewera olimbitsa thupi a mphindi 15 awa adapangidwa ndi ophunzitsa pa imodzi mwa makalabu olimbitsa thupi ku New York. Ngati muchita zovuta katatu pa sabata, zotsatira zake sizikhala nthawi yayitali: mimba yanu, komanso mapewa, miyendo ndi matako zidzayamba moyo wosiyana kwambiri!
• Zochita 8 za abs yabwino. Zotanuka komanso zachigololo - umu ndi momwe mtsikana aliyense amalotera akuwona mimba yake. Koma momwe tingasungire malo amodzi ovuta kwambiri mthupi lathu moyenera? Kupewa zochitika zolimbitsa thupi komanso zosasangalatsa, WDay.ru imapereka zovuta zina zomwe zitha kupangitsa ngakhale omwe anyalanyazidwa kwambiri kukhala abwino.

Chitani # 4

Kuchita zimenezi kumalimbitsa minofu ya pachifuwa, ntchafu, ndi matako. Iyenera kuchitidwa pamphasa yolimbitsa thupi.

Khalani ngati mwatsala pang'ono kuchita zokakamiza. Manja pamphasa ayenera kukhala otalikirapo pang'ono kuposa m'lifupi mapewa motalikirana (monga momwe chithunzi A chikusonyezera). Kupinda manja anu, dzichepetseni pansi, nthawi yomweyo kupinda mwendo wanu wakumanja ndikukokera bondo lanu kumanja ndi kutsogolo - mpaka litakhudza chigongono chanu chakumanja. Bwererani pamalo oyambira. Bwerezani zolimbitsa thupi ndi mwendo wina.

Chitani ma seti atatu (10 reps iliyonse), kupumula masekondi 30 pakati pa seti.

Ntchito yotsatira

Werengani pa WDay.ru:

• Momwe mungapezere matako atsopano mu masabata anayi. Paufulu wokhala ndi matako apamwamba, ambiri ogonana abwino sangadandaule chilichonse. Komabe, WDay.ru amangofunsa milungu inayi komanso kuleza mtima pang'ono. Mutha kugwiritsa ntchito mpando wokhazikika ngati zida zamasewera!
• Mphindi 15 zovuta kuti mimba ikhale yolimba. Masewera olimbitsa thupi a mphindi 15 awa adapangidwa ndi ophunzitsa pa imodzi mwa makalabu olimbitsa thupi ku New York. Ngati muchita zovuta katatu pa sabata, zotsatira zake sizikhala nthawi yayitali: mimba yanu, komanso mapewa, miyendo ndi matako zidzayamba moyo wosiyana kwambiri!
• Zochita 8 za abs yabwino. Zotanuka komanso zachigololo - umu ndi momwe mtsikana aliyense amalotera akuwona mimba yake. Koma momwe tingasungire malo amodzi ovuta kwambiri mthupi lathu moyenera? Kupewa zochitika zolimbitsa thupi komanso zosasangalatsa, WDay.ru imapereka zovuta zina zomwe zitha kupangitsa ngakhale omwe anyalanyazidwa kwambiri kukhala abwino.

Chitani # 5

Kuchita masewera olimbitsa thupi ovuta, koma ofunikira kwambiri kumalimbitsa minofu ya thupi lonse, makamaka miyendo, chiuno ndi matako.

Imani pansi ndi miyendo yanu motalikirana. Mikono imatambasulidwa motsatira thunthu. Chitani squat yakuya kuti chiuno chanu chikhale chofanana ndi pansi, ndipo mutha kukhudza pansi ndi manja anu mosavuta (chithunzi A). Lumphani mwamphamvu (momwe mungathere), kutambasula manja anu padenga, ndikusiyanitsa miyendo yanu (chithunzi B).

Chitani ma seti atatu (12 reps iliyonse), kupumula masekondi 30 pakati pa seti.

Ntchito yotsatira

Werengani pa WDay.ru:

• Momwe mungapezere matako atsopano mu masabata anayi. Paufulu wokhala ndi matako apamwamba, ambiri ogonana abwino sangadandaule chilichonse. Komabe, WDay.ru amangofunsa milungu inayi komanso kuleza mtima pang'ono. Mutha kugwiritsa ntchito mpando wokhazikika ngati zida zamasewera!
• Mphindi 15 zovuta kuti mimba ikhale yolimba. Masewera olimbitsa thupi a mphindi 15 awa adapangidwa ndi ophunzitsa pa imodzi mwa makalabu olimbitsa thupi ku New York. Ngati muchita zovuta katatu pa sabata, zotsatira zake sizikhala nthawi yayitali: mimba yanu, komanso mapewa, miyendo ndi matako zidzayamba moyo wosiyana kwambiri!
• Zochita 8 za abs yabwino. Zotanuka komanso zachigololo - umu ndi momwe mtsikana aliyense amalotera akuwona mimba yake. Koma momwe tingasungire malo amodzi ovuta kwambiri mthupi lathu moyenera? Kupewa zochitika zolimbitsa thupi komanso zosasangalatsa, WDay.ru imapereka zovuta zina zomwe zitha kupangitsa ngakhale omwe anyalanyazidwa kwambiri kukhala abwino.

Chitani # 6

Kuchita izi kumalimbitsa minofu ya m'mimba, miyendo, ntchafu, ndi glutes.

Imani pansi ndi mapazi anu motalikirana ndi mapewa. Mapindani mwendo wanu wakumanzere mmwamba ndi kumbuyo. Khalani pansi, mukusuntha dzanja lanu lamanja kumbali, ndi dzanja lanu lamanzere mukufika pamunda pafupi ndi chala chanu chakumanja (chithunzi A). Pambuyo pake, yongolani, kutambasula dzanja lanu lamanzere kumtunda, ndikukweza ntchafu yanu yakumanzere kutsogolo kwanu (ziyenera kukhala zofanana ndi pansi). Bwererani pamalo oyambira. Bwerezani zolimbitsa thupi ndi mwendo wina.

Chitani ma seti atatu (12 reps iliyonse), kupumula masekondi 30 pakati pa seti.

Ntchito yotsatira

Werengani pa WDay.ru:

• Momwe mungapezere matako atsopano mu masabata anayi. Paufulu wokhala ndi matako apamwamba, ambiri ogonana abwino sangadandaule chilichonse. Komabe, WDay.ru amangofunsa milungu inayi komanso kuleza mtima pang'ono. Mutha kugwiritsa ntchito mpando wokhazikika ngati zida zamasewera!
• Mphindi 15 zovuta kuti mimba ikhale yolimba. Masewera olimbitsa thupi a mphindi 15 awa adapangidwa ndi ophunzitsa pa imodzi mwa makalabu olimbitsa thupi ku New York. Ngati muchita zovuta katatu pa sabata, zotsatira zake sizikhala nthawi yayitali: mimba yanu, komanso mapewa, miyendo ndi matako zidzayamba moyo wosiyana kwambiri!
• Zochita 8 za abs yabwino. Zotanuka komanso zachigololo - umu ndi momwe mtsikana aliyense amalotera akuwona mimba yake. Koma momwe tingasungire malo amodzi ovuta kwambiri mthupi lathu moyenera? Kupewa zochitika zolimbitsa thupi komanso zosasangalatsa, WDay.ru imapereka zovuta zina zomwe zitha kupangitsa ngakhale omwe anyalanyazidwa kwambiri kukhala abwino.

Chitani # 7

Izi ndizo zokankhira mwachizolowezi zomwe ndizodziwika kwa aliyense amene wapita kusukulu yophunzitsa zolimbitsa thupi. Komabe, ndi ochepa okha omwe amachita izi molondola.

Tengani kukankha-mmwamba, ndikutsamira pa manja owongoka (mtunda pakati pa kanjedza ndi mosamalitsa wofanana ndi m'lifupi mapewa). Yambani kukankha, kuŵerama zigongono zanu ndikutsitsa thupi lanu pansi. Nthawi yomweyo, msana wanu uyenera kukhala wowongoka, ndipo zigono zanu ziyenera kukanikizidwa ku thupi. Pochita kukankhana, mikono iyenera kukhala yofanana. Akachita bwino, minofu ya pachifuwa ndi triceps imapangidwa bwino.

Bwerezani zolimbitsa thupi zosachepera 15. Ngati ndizovuta, yesetsani kukankhira mawondo anu, osatsamira zala zala, koma pa mawondo anu (mapazi anu ayenera kukwezedwa).

Werengani pa WDay.ru:

• Momwe mungapezere matako atsopano mu masabata anayi. Paufulu wokhala ndi matako apamwamba, ambiri ogonana abwino sangadandaule chilichonse. Komabe, WDay.ru amangofunsa milungu inayi komanso kuleza mtima pang'ono. Mutha kugwiritsa ntchito mpando wokhazikika ngati zida zamasewera!
• Mphindi 15 zovuta kuti mimba ikhale yolimba. Masewera olimbitsa thupi a mphindi 15 awa adapangidwa ndi ophunzitsa pa imodzi mwa makalabu olimbitsa thupi ku New York. Ngati muchita zovuta katatu pa sabata, zotsatira zake sizikhala nthawi yayitali: mimba yanu, komanso mapewa, miyendo ndi matako zidzayamba moyo wosiyana kwambiri!
• Zochita 8 za abs yabwino. Zotanuka komanso zachigololo - umu ndi momwe mtsikana aliyense amalotera akuwona mimba yake. Koma momwe tingasungire malo amodzi ovuta kwambiri mthupi lathu moyenera? Kupewa zochitika zolimbitsa thupi komanso zosasangalatsa, WDay.ru imapereka zovuta zina zomwe zitha kupangitsa ngakhale omwe anyalanyazidwa kwambiri kukhala abwino.