Ukagwa, masukulu kulikonse ayambiranso. Kubwereranso ku sukulu, kubwereranso kuntchito, ndi kubwereranso ku ndondomeko zomwe zakhala zikugwedeza makalendala athu. Kugwa ndi nthawi yokonzanso, kukhazikitsa zolinga, ndi nthawi yoyenera kubwerera kwa inu ndi mphamvu yanu yophunzitsira .
Chifukwa Chimene Chimalimbitsa Zovuta
Kuchita masewera olimbitsa thupi kumakhala kosavuta kubwera, makamaka m'chilimwe. Ambiri a ife timakhala tikuyenda mozizira kwambiri, tithamanga kuzungulira ana, kusambira, kapena mwakulima udzu ndi munda. Movement mwina sichinali vuto kwa inu m'chilimwe ichi. Pulogalamu yolimbikitsira mphamvu , komabe, imafuna kukonzekera mwachangu ndi kuwonongeka. Muyenera kudziwa zomwe mudzachita komanso zomwe mukufunikira. Koma bwanji mukudandaula ngati mukuyaka mafuta owonjezera mu njira ina?
Phindu la kuphunzitsa mphamvu ndi kumanga thupi m'thupi lanu silingatheke. Anthu omwe ali ndi minofu yambiri amawotcha kwambiri ma calories, amakhala ndi osakanikirana bwino, ndipo samachepera pang'ono. Chowonadi ndi chakuti mapaundi a mafuta amatenga zochulukirapo zochuluka kuposa mapaundi a minofu mu thupi lanu. Izi zimagwirizana ndi jeans ang'onoang'ono ndi mapulaneti oyenera. Komabe, ngakhale mutakhala kale bwino, ganizirani izi: Pambuyo pa zaka 35, thupi lanu limayamba kutaya minofu ngati simukugwira ntchito mwachangu kuti muisunge.
Izi zikuwoneka bwino kwambiri.
Kotero tiyeni tifike kwa izo. Tiyeni tipereke ku mphamvu yeniyeni yophunzitsa izi kugwa. Nazi zina zomwe zikuyambitsa kuti muyambe. M'munsimu muli thupi lachiwiri, thupi lapamwamba, ndi ziwiri zofunikira kuti muyambe. Sakanizani ndikutsanitsa njira iliyonse yomwe mungakonde. Pangani cholinga chanu kuti mukhale olimbitsa katatu pamlungu kwa mphindi 20 nthawi iliyonse. Pulogalamuyi, mumasowa zida zomwe zimakugwiritsani ntchito. Oyambawo angafunike kuganizira mapaundi 8-10, pamene ena akhoza kuthana nawo pang'ono pang'ono.
Kusinthidwa Kusinthidwa
Thupi Lalikulu
Chotsatira cha chizoloŵezi chilichonse chophunzitsira mphamvu ndi kukankhira bwino . Zimalimbitsa thupi lanu kuposa thupi lina lililonse, koma limalowanso pachimake monga wopenga. Ingoyenda pang'onopang'ono ndipo muzisankha za mawonekedwe anu. Ndondomekoyi ikuyamba kugwada, koma pamene mukupeza nyonga mumayambanso kuphatikizapo zochepa zokhudzana ndi zozizwitsa zazing'ono pa gawo lililonse kufikira onse atagwada! Onani ngati mungathe kuchita 10-12 phukusi.
Pamtima Pamodzi Press
Thupi Lalikulu
Mapewa olimba amawoneka okongola, koma chofunika kwambiri kuti makampani apamwamba azigwira ntchito kwambiri. Ganizirani momwe mumayenera kukweza zinthu zolemetsa kangati! Kusunthika kumeneku kudzakuthandizeninso kupeŵa kuvulala pa chikhoto chanu chozungulira. Apanso, yang'anani mawonekedwe anu ndipo musunge puls yanu kuti mukhale bwino. Malinga ndi kulemera kumene mumasankha, yesani makina 12-15.
Basic Squat
Thupi Lathupi
Choyambirira koma champhamvu, squat yabwino imangowonjezera miyendo yanu ndi glutes koma imathandizanso kuti mukhale achichepere. Bwanji? Mwa kutambasula mphuno yanu yamapiko ndikukupatsani njira zabwino. Anthu achikulire amafuula chifukwa ndi olimba komanso osasinthika. Sungani chifuwa chanu ndi maso patsogolo, koma pitani mozama. Mungathe kugwiritsira ntchito dumbbells kuti izi zikhale zovuta. Yesetsani kuchita masewera 12-15 akuluakulu.
Lunge Kumbuyo
Thupi Lathupi
Mzere wotsitsimutsa umakupatsani mphamvu zonse za kutsogolo kapena kuyima, koma ndi ochezeka pamadzulo ndi kumbuyo. Werengani ndondomekoyi mosamalitsa ndipo samalirani komwe mabondo anu akugwedera pamalo anu kumapazi ndi mapazi. Mungathe kugwiritsira ntchito dumbbells kuti izi zikhale zovuta. Mzere wamanja ndi wamanzere kwa okwanira pafupifupi 8 pa mwendo-16 okwanira.
Pangani Pulogalamu Yopangira
Zovuta
Mipango nthawi zonse imasankhidwa posankha kanthu kena pamtima. Amagwira ntchito minofu yonse m'mimba mwathu ndikuthandizani kulimbitsa thupi lanu. Pewani kugwedeza kumbuyo kwanu ndikupukuta misozi ndi miyendo pamene mukugwira. Yesani masekondi 30 ndikugwira ntchito yanu mpaka mphindi imodzi!
Russian Twist
Zovuta
Pokhudzana ndi kugwira ntchito yailesi yanu-malamulo anu-a Russian Twist amanyenga. Amagwiranso ntchito rectus ndi transverse abdominus. Sungani mapazi anu pansi kuti muyambe ndikuwakweza pamene mukukhala olimba. Yesani kwa 16-20 zonse zopotoka.