1. Kudumphira chingwe
Ndalemba kale kuti kudumphira chingwe ndikofunikira kwambiri. Ubwino wolimba - kuwotcha gulu la zopatsa mphamvu, kumalimbitsa mtima dongosolo la mtima, limalimbitsa miyendo ndi bulu.
Mukudumpha bwino? Yesani mwachangu, kutalika kapena mitundu ina ya kudumpha. Kukhala kuholo, ndimatha kuyang'anira kwamuyaya, momwe mabokosi am'madzi amderalo amadumphira pachingwe, omwe samangotuluka. Ndikulakalaka ndiphunzire kwambiri kudumpha.
Ngati mutha kudumpha popanda kupumula kwa mphindi 10, ndiye kuti ndinu nyenyezi. Mphindi 20? Inu ndinu Mulungu!
2. Cardiotans
Ndikubwerezanso, mafuta amawotchedwa, minofu imabwera kamvekedwe, nthawi ikutuluka tsiku lililonse.
3. Thamangani.
Ndikusinthanitsa kuthamanga ndi kuthamanga - izi zimawotcha mafuta ndikupukusa minofu ya miyendo ndi ansembe.
4. Masitepe
Kodi mukufunadi bulu wabwino? Gwiritsani ntchito masitepe. Muyenera kuchichita ndi chizolowezi chanu chatsiku ndi tsiku.
5. Kuphunzitsa Power
Minofu yanu yodwala iyenera kugwira ntchito!
6. Sungani bar
Masekondi 30, miniti, awiri, asanu. Kodi mukumva kuwotcha pamimba ndi ansembe?
7. Wojambulidwa mwendo umodzi
Ndikufunsa mfuti zosinthidwa. Kumbukirani, kusukulu pophunzitsa anthu? Ndi kangati kamene kayenera kuchitidwa pa 5-ng?
8. Jambulani Plie
Imani molunjika. Miyendo yayitali mapewa ambiri, masokosi amatumizidwa. Chifukwa cha mapangidwe awa miyendo, matako amadzaza bwino.
9. 9. Juniged Bridge
Voilani, sizinapange kukhala mukuchita masewera 7))) Ndinkachita ndi ma dumbbells. Koma izi zinali zolimbitsa thupi ndi Mahi zidandithandiza kupanga bulu, zomwe sizinali konse. Atagona pansi, pinda mawondo ndikukweza pelvis.
10. Fucks
Oo Mulungu wanga! Ndi zolimbitsa thupi zabwino bwanji. Masewera olimbitsa thupi kwambiri m'chiuno ndi matako. Nthawi zambiri ndimakhala ndikuukira squat, ndi khosi lopanda kanthu kapena ndikupachikika pa Pytheochka. 10 a otsika mwendo uliwonse, kenako unalira. Chabwino kukhala chopatsa thanzi :)
11. Fucks kumaphwando
Chimodzi mwazinthu zabwino kwambiri za ntchafu. Kwezani momwe mungachitire?
12. Kudumpha
Zolimbitsa thupi zabwino kwambiri. Ndimachita. Amangopukuta ndikulumpha. Bwerezani kangapo mzere kwa mphindi 15.
13. Kuchedwa mu cholembera
Mukamatsutsa kapena lunge, ndiye yesani kuchedwetsa pansi pamasekondi 30, kuti muyaka. Chitani momveka bwino ndipo osawerengera masekondi 30, ndibwino kuyika nthawi ndikuyesera kuti musaganizire nthawi.
14. Kutambasulira
Kutambasulira pambuyo pophunzitsa ndikofunikira kwambiri. Pambuyo pa mphamvu muyenera kukoka minofu ya miyendo ndi matako. Ngati mukufuna bulu wangwiro, ndiye kuti mupeze sukulu yabwino kapena mphunzitsi wa Pilato kapena yoga.
Wolemba wolemba akhoza kupezeka pano.