M'mikhalidwe, pochezera masewera olimbitsa thupi sizingatheke, ndizosatheka kuponya maphunziro mulimonsemo, chifukwa zimangokhalabe nthawi yotentha. Tikukuuzani momwe mungasinthire akatswiri aluso kunyumba.
Ma dumbbells
Ena mwa maudzu otchuka a nyumba ndi mabotolo apulasitiki odzaza ndi madzi. Kuchuluka kwa mabotolo kumatengera katundu wanu: Omwe akuyenera kuyamba ndi kuchuluka kwa malita 0,5. Ngati mukufuna kupanga zolimbitsa thupi molimbika, dzazani botolo popanda madzi, ndi mchenga wonyowa, kotero kuti katundu pa minofu ichulukanso. Ngati kulibe mchenga pafupi, mchere wamchere umakhala woyenera.
Katundu pa atolankhani
Press Press Press yomwe mumakonda ikhoza kusinthidwa ndi pini wamba yogubuduza ndi mapepala opondera. Makina ochitira masewera olimbitsa thupi apanyumba amapereka katundu wabwino kwambiri pamakina osindikizira. Kuphatikiza apo, mudzakwaniritsa minofu ya manja, pachifuwa, miyendo ndi kumbuyo. Musanagwiritse ntchito vidiyo yotere, onetsetsani kuti mwayikapo mphira.
Timachita masewera olimbitsa thupi, kuyimirira pamawondo anu, yokulungira ndi mtsogolo, kugwira minofu mu mavuto.
Osayima panjira yopita ku thupi la maloto
Chithunzi: www.unsplash.com.
Nyama ya minofu
Tidzafunikira matawulo ochepa okha, ndi thandizo lawo lomwe timachita "kuluma". Tinkaika matawulo pansi, kupita kukagwada, ikani manja pa thaulo. Panthawi yokakamira timakokera manja kumbali (pindani malekezero ndi kuyendetsa mozungulira ndi manja anu mbali), ndiye timabwereranso kumalo ake oyambirirawo.
Katundu pa atolankhani
Mwachidziwikire, mulibe simulator kunyumba kuti muchite masewera olimbitsa thupi kupita ku makina osindikizira, koma ndizosavuta kusintha ndi pilo kapena mpira. Timasankha pilo yokhala ndi nthenga, monga changu nkosavomerezeka kuti ziyesedwe zotere. Mangani kumbuyo kwanu, tengani mpira kapena pilo. Kutembenuza nyumba, kutsamira ndi pilo kapena mpira ku mwendo, kuponderezana ndi mbali inayo ndikukweza chipolopolo. Kubwerera ku malo ake oyambirirawo. Kugwiritsa ntchito zolimbitsa thupi, mutha kuthana ndi migolo ".
Katundu wa minofu
Manja ayenera kusamalira kwambiri, chifukwa nthawi zambiri timaiwala za iwo, ndipo popanda kudali maso bwino. Chithunzi chanu sichiwoneka chochititsa chidwi. Kuti tichite masewera olimbitsa thupi, timafunikira sofa yokhazikika. Ndi izi, timachita kusinthasintha kukanikiza mu triceps. Tidatumizidwa ndi kubwerera kwanu ku Sofa, ikani manja anu m'mphepete mwake, timasunga miyendo yolimba. Pamalo awa, timatsikira za pelvis, kudutsa munjira ndikuwuluka manja anu. Timabwereza zolimbitsa thupi nthawi 15.