Kulimbitsa thupi kumatha kukhala njira yabwino yothanirana ndi nkhawa ndipo ndikofunikira kuti muzichita zinthu moyenera. Kodi kulimba ndi chiyani? Izi ndizochita masewera olimbitsa thupi zomwe zimakuthandizani pakuchita tsiku ndi tsiku. Kulimbikitsa minofu yomwe imagwiritsidwa ntchito pamavuto apabanja, mumachepetsa ngozi yavulala zinthu zolemera, zopindika zokhala ndi nyumba, kuyeretsa nyumba ndi ntchito zina zosavuta zomwe zimagwiritsa ntchito minofu. Malinga ndi katswiri waufulu wa brad synfeld mu zinthu za Health Edition, pafupifupi masewera olimbitsa thupi onse amatha kugwira ntchito, chifukwa zimakulitsa mphamvu zanu. Pansipa tinatola masewera olimbitsa thupi 6. Kuti mukwaniritse zabwino zonse, tsatirani zisanu mpaka zisanu ndi chimodzi zamakono masiku atatu kapena anayi pa sabata:
Zibova
Magulu ndi gulu lofanana ndi mpando pampando, motero ziyenera kuphatikizidwa mu pulogalamu iliyonse yolimbitsa thupi. Onetsetsani kuti mukuyenda pang'onopang'ono ndikuwongolera mayendedwe onse, ndipo ngati mukufuna kuwonjezera zovuta, tengani Dumbbell kapena botolo ndi madzi m'manja aliwonse.
Magulu amalimbitsa m'chiuno
Chithunzi: Unclala.com.
Ukadaulo:
Imani zowongoka, miyendo pamiyala ya mapewa, manja mbali.
Kwerani miyendo yanu m'mawondo ndikuyamba kunyamuka, ndikupuma manja anu m'chiuno, ngati kuti mudzakhala pampando. Kwezani manja pamaso pawo.
Chiuno chanu chikafanana pansi, chopumira ndikukankhira zidendene, ndikuwongola miyendo yanu ndikubwerera kumalo ake oyambirirawo.
Chitate 2 njira zobwereza 15 zobwereza.
Thirani kuchokera pachifuwa pa benchi
Kutha kukankhira kudziko lapansi kapena malo ena ndikofunikira kuchokera ku malingaliro ogwiritsira ntchito ntchito, koma kukankha kumatha kukhala kovuta kwambiri kwa obwera kumene. Nyama zophatikizika zochokera pachifuwa zimadandaula minofu yomweyo ndipo ikhoza kukhala yabwino kwambiri kwa anthu omwe ali ndi maphunziro abwino.
Ukadaulo:
Khazikitsani benchi pamalo a 45 madigiri. Tengani dontho limodzi ndi kuponyera pabenchi. Kukoka manja anu molunjika, atanyamula ma dumbbell pamutu panu.
Kwezani manja anu pang'onopang'ono ndi pachifuwa. Mapewa anu akakhala ofanana ndi pansi, kanikizani ma dumbbells abwerera komwe amagwiritsa ntchito minofu ya m'mawere kuti ayang'anire kuyenda.
Chitate 2 njira zobwereza 15 zobwereza.
Thabwa
Kuti mutenge malo a bar ndikuigwira, kusuntha ndikofunikira komanso kufanana, komwe kumathandizanso pokwera pansi. Kuphatikiza apo, masewera olimbitsa thupi awa amaphatikizira minofu yambiri, yomwe ndi yabwino kwambiri pakuwonjezera mphamvu wamba.
Ukadaulo:
Imani pamiyendo yonse iwiri, ndikuyika kanjedza pansi, ndipo mawondo anu amakhala oposa madigiri 90.
Mangani mikono ndi miyendo yanu ndikusunga nyumba. Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu mpaka chala.
Gwiritsitsani malinga monga momwe mungathere. Bwerezani 2 njira.
Squats pakhoma
Ngati mukufuna thandizo lochulukirapo kuposa momwe mumakhalira ndi squat wamba, chitani chithandizo cha khoma. Izi zikuyenera kupatula kupweteka kumbuyo.
Ukadaulo:
Imani kumbuyo kwanu kukhoma ndikupita patsogolo.
Kwerani miyendo yanu, akumamira kukhoma ndikupita kutsutsa.
Nchafu zanu zidzakhazikitsidwa pansi, tulukani kukhoma ndikubwerera ku Station.
Pangani njira ziwiri za zobwereza 15 zobwereza.
Kuchokera kumapazi
Monga mtundu wa mipando yayikulu kapena makwerero, zopingasa - njira yabwino yothandizira kukonza komanso kukhazikika.
Ukadaulo:
Imani kumbali ya benchi kapena kutenga sitepe, kuyika mwendo umodzi, ndipo winayo ali pansi.
Kusuntha kudutsa chidendene cha mapazi pa benchi, ndikumangoyenda kuti muwongolere mwendo wanu, kenako pang'onopang'ono pitani mukayambe.
Chitani 2 kuyanjana kubwereza 15 kubwereza mbali.
Zingwe zotsekemera zitha kugwiritsidwa ntchito pazifukwa zosiyanasiyana.
Chithunzi: Unclala.com.
Kutengera
Mphamvu ndi gulu lofanana kuti likoke thupi lolemera kuchokera m'thupi. Kuyeserera kwa mmbuyo ndi m'manja kudzakuthandizani kukhalabe olimba.
Ukadaulo:
Phatikizani riboni kapena aliyense ngati mutu pang'ono pamutu. Khalani pampando, atanyamula mamba kuti atambuzi mwamphamvu.
Tsekani nsonga ndi kumbuyo, ikani kaye kaye mphindi imodzi, kenako ndikupumanso.
Chitate 2 njira zobwereza 15 zobwereza.