"Minofu ya makina osindikizira imayenera kuponyedwa m'machitidwe otopetsa, osachepera 50, kapena ngakhale kubwereza 100 panthawi imodzi, mwa njira iyi kupotoza kudzakuthandizani kuti mukhale ndi mimba yowonongeka ..." - lingaliro lofalali silinatsimikizidwe muzochita. . Chotsatiracho chimapezedwa osati ndi kuchuluka, koma ndi khalidwe: pali njira zapadera zomwe zimapangitsa kuti maphunziro a atolankhani akhale ogwira mtima.
Wonjezerani katundu
Tengani dumbbell (kapena "pancake" ngati mumagwira ntchito mu kalabu yolimbitsa thupi). Akanikizireni pamwamba pamimba ndikuchita masewera olimbitsa thupi mwachizolowezi. Kodi kusankha kulemera? Ziyenera kukhala ngati simungathe kubwereza mobwerezabwereza 20 ngati ndinu oyamba, ndipo osapitirira 10-12 - ngati mwayesa kale crunches ndi zolemera. Mwachitsanzo: ma dumbbell awiri a 1,5 kg - kwa oyamba kumene ndi disc imodzi kuchokera ku barbell yolemera 2,5 kg kwa munthu wodziwa zambiri. Bonasi: nthawi yophunzitsira imachepetsedwa kangapo, ndipo kubwerera kumapita kumlingo watsopano.
Wonjezerani kuchuluka kwa zoyenda
Sinthani njira yokhotakhota. Musawachite pamphasa, koma pa mpira wa masewera olimbitsa thupi kapena benchi - izi zidzakulolani kuti mupite kupyola madigiri a 90 omwe nthawi zambiri timakhala ochepa. Kukwera kwa matalikidwe, ndibwino: makina osindikizira amagwira ntchito mpaka pamene katunduyo amasinthana ndi kutambasula kwakukulu kwa minofu. Anthu ophunzitsidwa mwapadera amatha kuyesa kupachika miyendo yokweza pa bala.
Onjezani kupuma
Onjezani kaye kaye pamalo oyenerera a masewerawo: yovuta kwambiri. Ngati mumaphunzitsa ndi ma dumbbells, ndiye kuti mfundoyi idzafika pamene mukubwerera kumalo oyambira, koma ndi chikhalidwe chimodzi: kumbuyo sayenera kukhudza chithandizo. Ngati mumaphunzitsa ndi kuwonjezeka kwa matalikidwe, ndiye kuti mfundoyi ikuyembekezerani kumapeto kwa thunthu la kukweza. Komanso ndi chikhalidwe: muyenera kukweza thupi ndendende mpaka mutamva katundu pa atolankhani, osatinso. Ngati mungayerekeze kukweza miyendo yanu mutapachikika pa bar, imani pamene miyendo yanu yowongoka ikufanana ndi pansi - ndiyeno popanda zikhalidwe zilizonse.
Kupuma kwa masekondi 2-3 ndikokwanira kukakamiza minofu ya m'mimba kuti igwire ntchito mpaka mphamvu zawo.
Kuti muwonjezere abs yanu, chitani 3-4 seti za 10-15 reps, kupuma kwa mphindi ziwiri pakati pa seti.