Nyengo ikakhala yachimwemwe kunja kwa zenera, ndipo tchuthi chagoli chikuchepera, ndi nthawi yoti mupite. Musaganize kuti kuphunzitsa popanda ma rombbells sikungapatse zotsatira. Inde, simudzakula matako a voloki, koma adzapeza mawonekedwe abwino chifukwa cholimbikitsa minofu yomwe ilipo. Munkhaniyi, pangani dongosolo lolimbitsa thupi ndikulankhula za contraindication kwa makalasi.
Kukonzekera kwa mtima
Yambani ndi masewera olimbitsa thupi: Yambitsani, kuyambira m'mwamba kuchokera pansi pa kayendedwe ka lymph, chifukwa madokotala alangizeni. Pambuyo pakulipiritsa, tiyeni tiyambe kuyenda mwachangu kapena kuthamanga kwa mphindi 5-10. Panthawi ya mtima, minofu imatentha ndikuyamba kukhala ndi zotanuka, chifukwa chake pambuyo pochita masewera olimbitsa thupi simudzamva kuwuma mu thupi chifukwa cha zowawa mu minofu yowonongeka. Muzigwirizana ndi contraindication: Kuthamanga sikuloledwa pakulemera kwambiri (makilogalamu 20+), matenda a musculoskeletal system, mtima wamtima kapena kupuma komanso mitundu yake.
Yambani kulimbitsa thupi ndi kulimbitsa thupi
Njira Yophunzitsira
Mu mpweya wabwino, nyengo yabwino, ndikosavuta: Thupi limazizira msanga, chifukwa chatopa chimabwera pambuyo pake. Yambani ndi ma squats: ikani miyendo yanu m'lifupi mwa mapewa, pindani manja anu m'maso ndikulumikiza ndi loko. Kutaya kofanana ndi pansi ndi pansi, manja anu adzakhala ogogoda kuti musasunge bwino. Pambuyo 3-4 akuyandikira, yambani kuchita bepi: kudumphadumpha ndikumenyedwa ndi manja anu pamutu panu pakulumpha, kenako kutsitsa manja anu pansi ndikulumpha ku bar. Bweretsani kumalo oyambira ndikubwereza masewera olimbitsa thupi 20-25. Pambuyo pake, kukankhira nthawi 10-15 kuchokera pansi m'manja molunjika musanagunde pansi ndi mabere.
Malizitsani zolimbitsa thupi ndi zolimbitsa thupi zosavuta, mwachitsanzo, zimangoyenda. Imani molunjika, pitani patsogolo ndi phazi lamanja ndikupinda miyendo yonse m'maondo kuti ali pa madigiri 90. Kwezani ndikupita patsogolo ndi phazi lamanzere - bwerezani chinthu chomwecho. Chitani 3-4 akuyandikira mpaka mutamva nkhawa kumbuyo kwa ntchafu ndi matako. Malizitsani zigawo kupita kumbali: Tumizani mwendo wakumanzere kuti ukhale pambali ndikupanga squat, kenako ndikuwongola ndikudula phazi lanu kumanzere.
Thamangani bwino kumapeto kwa phunziroli
Kumaliza Kuphunzitsa
Ngati mukuchita masewera olimbitsa thupi, malizani ntchitoyo polangiza kuthamanga kwa mphindi 30 mpaka 40 ku liwiro losavuta. Mukamayendetsa mphamvu zambiri zimagwiritsidwa ntchito, choncho pambuyo pophunzitsa mudzamva zotopetsa mthupi komanso kugona msanga. Musaiwale za kutsekedwa - kutambasula minofu yanu pambuyo pa makalasi.