Zochita zolimbitsa thupi izi zitha kukhala zothandiza osati pambuyo pa tchuthi cha Chaka Chatsopano - pambuyo pake, chisangalalo chochulukirapo chimatha kutidikirira nthawi iliyonse, ndipo sitiyenera kusiya! Chinthu chachikulu ndikukumbukira masewera olimbitsa thupi ndi malangizo a mbuye wa masewera a kalasi yapadziko lonse pa powerlifting Emin Mammadov ndipo musaiwale chithunzi choyenera cha Elvira Nemova, yemwe, motsogoleredwa ndi Emin, adawonetsa momwe angagwiritsire ntchito bwino machitidwe asanuwa. Onse awiri ndi aphunzitsi ku Sporttown fitness center.
1. Kuchita masewera olimbitsa thupi pamawu
Kukweza thupi nthawi 15-20, 3 kuyandikira, pakati pomwe yopuma 30-40 masekondi. Imachitidwa pafupipafupi, koma sikoyenera kutembenuzira mpaka kumapeto - minofu imakhalabe yolimba. Malingana ndi kulimbitsa thupi kwanu, mukhoza kusintha ngodya ya treadmill. Ngati kukonzekera kuli bwino, ndiye kuti kupendekeka kwa makina kungakhale madigiri 45.
2. Mapapo
Zochita zolimbitsa thupi. Zimathandiza kuchepetsa thupi bwino, kukonza matako, ndi kumangitsa kutsogolo kwa ntchafu. Mukhoza kuchita pamalopo, kusintha miyendo, kapena ndi masitepe, kuyenda 4-5 mamita. Ndi ma seti 3-4, mumapeza masitepe 45. Ma Dumbbells ndi katundu wowonjezera.
3. Kusindikiza mwendo
Timachita masewera olimbitsa thupi ambiri pamiyendo yathu: squats, kusindikiza mwendo. Popeza kuti minofu ya miyendo ndi yaikulu kwambiri, timayikweza, timagwiritsa ntchito mphamvu zambiri, timawotcha zopatsa mphamvu zambiri. Zochita izi zimachitika 30-40 nthawi ndi kulemera kopepuka.
4. Ntchito ina ya abs ndikukweza miyendo yanu pamakona abwino.
5. Kuchita masewera olimbitsa thupi kumbuyo, anachita 2-3 njira 15-20 nthawi. Psoas ndi hamstrings zimagwira ntchito. Kuchita masewera olimbitsa thupi kumaonedwa ngati ochiritsa.
"Maphunzirowa ayenera kutenga pafupifupi ola limodzi," akutero Emin Mammadov. - Mphindi 15-20 - kutentha: kulimbitsa thupi kwa cardio. Ndiye mphindi 40 kwambiri kuwonda kulimbitsa thupi. Kupumula pakati pa ma seti kuyenera kukhala kochepa - masekondi 30-40. Muyeneranso kumaliza kulimbitsa thupi kwanu ndi cardio load - panjinga yolimbitsa thupi, treadmill.