Zamkatimu
Superman ndimachita masewera olimbitsa thupi kwambiri kuti alimbitse minofu yam'mbuyo ndi kutsikira kumbuyo ndikugwira ntchito abs ndi matako, mawonekedwe oyenera. Kuchita masewera olimbitsa thupi ndikwabwino kwa owonda komanso msana wathanzi. M'nkhaniyi tikambirana za kugwiritsira ntchito "Superman", mawonekedwe ndi njira yolondola, komanso mawonekedwe a Superman.
Chitsulo: ukadaulo ndi mawonekedwe akukhazikitsa
Ngati mukufuna kulimbitsa minofu yakumbuyo mosatekeseka komanso moyenera, onaninso mu Superman. Uku ndikulimbitsa thupi kosavuta koma kwabwino kwambiri kumathandiza kugwiritsira ntchito minofu kukonza mawonekedwe, kulimbitsa kumbuyo kumbuyo ndikuchotsa slouch kumbuyo. Zochita zambiri zam'mbuyo zimatha kukhala zopweteka kwambiri - mwachitsanzo, zolakwitsa zolakwika muukadaulo zitha kuvulaza msana wanu. Superman sikuti sangangovulaza thanzi lanu lokha, komanso amathandizanso kutambasula msana, kukonza magwiridwe antchito ndikulimbitsa minofu yam'mbuyo popewera kupweteka kwa msana.
Njira zamakono Superman:
1. Gona ndi mimba yako pansi, nkhope yako pansi, mutu wakwezedwa pang'ono. Lonjezerani manja patsogolo, mitengo ya kanjedza ikuyang'ana pansi, yesetsani kutambasula thupi lonse. Awa ndiye malo oyambira.
2. Pamwamba pa mpweya, kwezani manja, chifuwa ndi miyendo pansi ndipo pang'onopang'ono kwezani m'mwamba momwe mungathere. Thupi liyenera kupanga kokhotakhota kumbuyo, thupi lonse ndi lolimba komanso lokwanira. Yesetsani kukweza mikono ndi miyendo mokwera kwambiri kuti switch iyi igwire ntchito zam'mimba ndi matako. Osataya khosi mmbuyo, liyenera kukhala kupitiliza kumbuyo. Gwiritsani ntchitoyi kwa masekondi 4-5.
3. Onetsani mpweya pang'onopang'ono kutsikira pansi kuti muyambire bwino ndikupuma pang'ono. Chitani mobwerezabwereza 10-15 m'njira 3-4.
Momwe mungapangire Superman:
Monga mukuwonera, mawonekedwe ake amafanana ndi a Superman akuuluka, chifukwa chake dzina la masewera olimbitsa thupi othandiza kumbuyo ndi kumbuyo. Kuphatikiza apo, chifukwa chakumangika kwamiyendo nthawi zonse pamakhala katundu wabwino paminyewa yolumikizana ndi minofu. Superman adzakhala masewera olimbitsa thupi abwino kwambiri paminyewa yonse yakumbuyo kwa thupi. Komanso Superman ndi masewera olimbitsa thupi okonzekera kupha munthu - imodzi mwazinthu zofunikira kwambiri kumbuyo ndi matako, koma imafunikira minofu yophunzitsidwa kuti ipewe kuvulala.
Onaninso: Momwe mungakonzere POSTURE
Ntchito ya minofu nthawi ya Superman
Cholinga cha zolimbitsa thupi Superman ndikuphunzira kumbuyo ndikulimbitsa msana, koma kuwonjezera apo mkalasi amaphatikizidwanso pantchito ya minofu ya matako, kumbuyo kwa ntchafu ndi minofu yamapewa.
Kotero, pochita Superman kumaphatikizapo minofu yotsatirayi:
- Zowonjezera za msana
- gluteus Maximus
- mitsempha
- zolimbitsa minofu
- minofu ya deltoid
Sikofunika kuchita zolimbitsa thupi pakumva kupweteka kwakanthawi kapena kwakanthawi. Komanso, simuyenera kuchita Superman panthawi yapakati.
Superman kwa oyamba kumene
Chitani masewera olimbitsa thupi a Superman, ngakhale akuwoneka osavuta poyang'ana koyamba, koma osati onse, ngakhale atakhala opanda vuto azitha kulimbana nawo. Kuti amalize Superman ayenera kukhala ndi minofu yolimba komanso yolimba yam'munsi. Ngati simungathe kunyamula Superman ndimatalikidwe athunthu komanso kubwereza kawiri, ndiye kuti musadandaule. Olimbitsa thupi ndi mtundu wosavuta, womwe ungakonzekeretse minofu yanu kukhala "wathunthu" wa Superman.
Momwe mungapangire Superman kwa oyamba kumene? Gona m'mimba mwako pansi, mutu pansi. Tambasulani manja patsogolo. Kwezani dzanja lanu lamanja ndi mwendo wamanzere momwe mungathere, gwirani masekondi 4-5 kenako pang'onopang'ono muwatsitse pansi. Kenako kwezani dzanja lanu lamanzere ndi mwendo wamanja m'mwamba momwe mungathere, gwirani masekondi 4-5 ndikuwatsitsa pang'onopang'ono. Bwerezani kubwereza 15 mbali iliyonse, kusinthana pakati pawo. Chitani seti zitatu.
Superman: 10 zosintha zingapo
Chimodzi mwamaubwino a Superman ndi mitundu yambiri yakuphedwa. Mutha kukhala osavuta nthawi zonse kapena kusokoneza ntchitoyi kutengera momwe mulili wathanzi.
1. Superman ndi manja osudzulana
Zochita za Superman izi ndizothandiza pakhazikikidwe ndikuchotsa kuwerama.
2. Chitsulo chosavuta
Ngati muli ndi vuto loyendetsa Superman ndi mikono yotambasula, mutha kutambasula thupi. Pochita izi kumakhala kosavuta kung'amba thupi pansi.
3. Superman wopindika
Kuchita masewerawa kudzakuthandizani kuti mugwire bwino ntchito yamimba yam'mimba ndi oblique yam'mimba.
4. Superman wokhala ndi dumbbell
Kuti mudziwe zambiri, mutha kuchita Superman ndi kulemera kwina, monga, mwachitsanzo, dumbbell kumbuyo kwa khosi lanu. Pongoyambira, mutha kutenga makilogalamu 1-2. Muthanso kuchita Superman ndimiyeso yamiyendo, pamenepa, kulira kwambiri kudzaponyedwa kumunsi kwa thupi.
5. Superman wokhala ndi benchi
Ngati muli ndi benchi, mpando wabwino kapena chopondapo, mutha kuchita izi Superman. Kukhazikika kupumula kumapazi kwanu pakhoma.
6. Superman wokhala ndi fitball
Ngati muli ndi fitball, ndiyothandiza kwambiri komanso yothandiza kuchita masewera olimbitsa thupi kumbuyo kwake.
7. Superman wokhala ndi chifuwa chotulutsa
Expander ndi imodzi mwazinthu zofunikira kwambiri kumbuyo kwanu. Mutha kuchita nawo masewera olimbitsa thupi a Superman.
8. Superman wokhala ndi gulu lolimbitsa matako
Koma ngati cholinga chanu ndikugwiritsa ntchito minofu ya matako ndi khosi, ndiye kuti mutha kugula gulu lolimbitsa thupi. Izi ndi zida zothandiza kwambiri minofu yam'munsi.
9. Superman wokhala ndi mphete
Yabwino komanso yothandiza kuchita Superman wokhala ndi zida zapadera za mphete yolimbitsa thupi ya Pilates. Ingopumulani m'manja mwake ndikukweza chifuwa chanu pansi.
10. Kusaka galu
Ntchitoyi itha kuchitidwa iwo omwe zimawavuta kuchita masewera olimbitsa thupi a Superman ndikusintha chifukwa cha zovuta zapachiuno. Zimathandizanso kulimbitsa corset ya minofu kuti ikwaniritse kukhazikika ndikukhwimitsa m'mimba.
Kwa ma gifs akulu kuthokoza njira za youtube , Msungwana wamoyo wokhala ndi FitnessType.
Pambuyo pochita Superman ndizotheka kupumula minofu yakumbuyo kuchokera ku "paka" yochita masewera olimbitsa thupi, yomwe ili m khola komanso kupindika kumbuyo. Pepani zochitikazi kangapo maulendo 10-15 mutatha kuthamanga Superman.
Ubwino wothamanga Superman
- Olimbitsa thupi zolimbitsa minofu yam'mbuyo ndi m'chiuno
- Limbikitsani minofu ndi matope am'munsi kumbuyo
- Kuchita masewera olimbitsa thupi mosavulaza
- Oyenera ngakhale oyamba kumene
- Zimathandiza kukonza kaimidwe ndi kuchotsa slouching
- Kutambasula msana ndikuteteza kwambiri kupweteka kwa msana ndi kumbuyo
- Amathandizira kulimbitsa minofu yam'mimba ndikukhazikika pamimba
- Kuti muthamange simusowa zida zowonjezera
- Ntchitoyi, yomwe imakhala ndi zosintha zambiri, chifukwa chake mutha kusiyanitsa kapena kusokoneza
Werenganinso za machitidwe ena othandiza kuti thupi likhale labwino:
- Chingwe chammbali m'chiuno ndi m'mimba: momwe mungachitire
- Chitani zolimbitsa thupi zolimbitsa thupi kwambiri m'mimba mosabisa
- Zowukira: chifukwa chiyani timafunikira mapapu + 20
Mimba, Kumbuyo ndi m'chiuno