Zamkatimu
Mimba yosangalatsa komanso yachigololo yokhala ndi masewera olimbitsa thupi am'mimba kunyumba
Ngati mulibe nthawi yopita ku masewera olimbitsa thupi, yesani masewera olimbitsa thupi omwe mungathe kuchita kunyumba. Ndi chithandizo chawo, mutha kupeza zotsatira zochititsa chidwi ngati mimba yabwino kwambiri kapena chitsanzo cha ma cubes asanu ndi limodzi.
Mukufuna chiyani?
Simufunikanso kuyambiranso gudumu kuti muzitha kuchita masewera olimbitsa thupi am'mimba. Komabe, kusintha kwina kumapangitsa kuti kulimbitsa thupi kwanu kukhale kosavuta komanso kosavuta.
Kotero, ngati mungakwanitse kupeza:
- tebulo lapamwamba la mawondo (mwachitsanzo, khofi), lomwe mungathe kupumula mapazi anu panthawi yokhotakhota
- mphasa yophunzitsira kapena thaulo pansi pamsana
- kulemera kwa disk, dumbbells kapena kulemera kwa chifuwa
- CD yanyimbo yokhala ndi mayendedwe amoto
Ndiye muli ndi zonse zomwe mukufuna!
Ndi masewera ati a m'mimba omwe ali abwino popangira zolimbitsa thupi kunyumba?
Kunyumba, ndi bwino kuchita masewera olimbitsa thupi a m'mimba omwe safuna zipangizo zapadera ndipo amapangidwa kuti agwiritse ntchito kulemera kwa thupi lanu. Komanso, monga momwe zinakhalira, machitidwe omwewa komanso ambiri ndiwothandiza kwambiri! Kuphunzitsa popanda zida kumakupatsani mwayi wopanga njira yabwino kwambiri, ndipo mutha kukhala otsimikiza kuti mukuchita zolimbitsa thupi zonse molondola. M'malo ochitira masewera olimbitsa thupi, nthawi zambiri timachita chidwi ndi zida zapamwamba zochitira masewera olimbitsa thupi ndikuyiwala kuti ukadaulo ndiwofunikira kwambiri.
Kunyumba, ndi bwino kuchita masewera a m'mimba omwe safuna zipangizo zapadera.
Muzochita zolimbitsa thupi zosindikizira kunyumba, tidzagwiritsa ntchito:
Izi ndi zoyambira, zolimbitsa thupi komanso zofunika kwambiri pamitsempha ya m'mimba. Amatipatsa njira yosavuta komanso yothandiza yochitira bwino. Mukamaliza masewerawa, mudzadabwa kuti minofu yanu idzakhala yotopa bwanji!
Kodi kuchita masewera a m'mimba molondola?
Zochita zonse zomwe zafotokozedwa pansipa zimachokera ku mtundu womwewo wa kayendedwe ndi njira.
Kubwerera kumbuyo - ndi zophweka! Ndi manja anu akupumula pansi kumbuyo kwa m'munsi kumbuyo kuti mtundu wa mpando upangidwe. Tambasulani miyendo yanu pafupifupi yofanana ndi pansi ndi kuipinda pang'ono pa mfundo za mawondo. Limbani minofu yanu yam'mimba. Ndi minofu ya m'mimba yolimba, mumakokera mawondo anu opindika pachifuwa chanu. Pamene mawondo anu ali pafupi ndi nthiti zanu, potozani minofu ya m'mimba yanu ndi manja anu kuti mukhale ndi zotsatira zomveka. Ichi ndi chinsinsi chosinthira ma crunches - kupindika pang'ono komaliza m'dera la pelvic.
M'mabaibulo osiyanasiyana zopindika wamba njira yomweyo ntchito, kupatula kuti mmodzi wa iwo amawonjezera torso kupindika. Pamalo oyambira, m'munsi kumbuyo kumakhudza pansi, ndipo mapazi ndi miyendo ili pa tebulo la khofi (dais), ndipo miyendo imapanga ngodya ya 90-degree. Timagwirizanitsa manja athu kumbuyo kwa mutu kapena kuwoloka pachifuwa. Timayamba kupotoza - timalimbitsa minofu ya m'mimba ndikumangirira kumtunda kwa thupi, kuyambira pamutu, momwe mungathere, osalola kuti msana wapansi uchoke pansi. Timatsitsa pang'onopang'ono ndikubwereza masewerawo popanda kupuma pang'ono.
Kuchita kupindika onjezani kupotokola pang'ono kumbali imodzi panthawi yokweza torso. Kupotoza ndi zolemera kumachitidwa chimodzimodzi, mumangofunika kuyika zolemera (dumbbells, disc) pachifuwa chanu kuti mupange kukana kwina.
Chidule cha gawo la maphunziro
3 kuyandikira 15, 20, 20 kubwereza
3 kuyandikira 15, 20, 20 kubwereza
3 kuyandikira 8, 10, 10 kubwereza
Kumaliza kuchita masewera a m'mimba kunyumba
Kumbukirani kuti zolimbitsa thupi zonse ziyenera kuchitika pang'onopang'ono. Azimayi ambiri amapeza kuti kuchita masewera olimbitsa thupi mofulumira kumawonjezera mphamvu ya maseŵera olimbitsa thupi, kumawotcha ma calories ambiri, ndikukhala ochepa thupi komanso okongola kwambiri. Izi sizowona. Mutha kupindula kwambiri ndi masewera olimbitsa thupi a ab ngati muwachita pang'onopang'ono, kukakamiza minofu yam'mimba yam'mimba kuti igwire ntchito "yowonongeka ndi kung'ambika."