Otsatira ndi mawu ambiri omwe timamva zaka ndi zaka zapitazo ku sukulu ya masewera olimbitsa thupi ... mawu omwe angakupangitseni kuti mumveke. Mawu akuti calisthenics amatanthauza zochitika zomwe zimagwiritsidwa ntchito mwangwiro, mwachidwi pogwiritsa ntchito kulemera kwake kwa thupi.
Cholinga cha ziphunzitso zowonjezera ndi zophweka - Kukuthandizani kumanga nyonga, chipiriro, ndi kusinthasintha popanda zipangizo zofunikira.
Masiku ano, nthawi zambiri timawona zochitika zokhudzana ndi chizoloŵezi cha chizoloŵezi chophunzitsidwa mwakhama komanso maphunziro a dera komanso boot camp.
N'chifukwa Chiyani Amadziwika?
Kuchita masewero olimbitsa thupi mwinamwake kumakhala kosavuta kuchita ngati iwe uli woyamba, uli panjira popanda zipangizo kapena mulibe zipangizo zambiri kunyumba.
Thupi lanu lingakhale lokhazikitsidwa mokwanira kukuthandizani kuti mukhale ndi mphamvu ndi chipiriro, malingana ndi ntchitoyi komanso momwe mukugwirira ntchito.
Zochita za Calisthenic
Zochita zozizwitsa zamakono ndizo zomwe mungadziwe mosavuta:
- Zokankhakankha
- Kuthamanga Jacks
- Magulu
- Maungulo
- Khoma limakhala
- Zimalonda
- Zokopa
- Mabomba
- Masamba
- Imfa Yomwe Imakhala Yosauka
- Mabwalo
Ntchito Zogwiritsira Ntchito
Chinthu chachikulu chokhudzana ndi zizindikiro ndikuti mungathe kuzichita paliponse - Mu chipinda chanu cha hotelo, agogo anu apansi, khitchini yanu pamene mukuphika kapena mukuwonerera TV. Iwo ndi njira yabwino yophunzitsira ndikukhala yogwira tsiku lonse.
- Mukadzuka m'mawa: Yesani kupanga pushups kapena crunches mukadzuka kuti muthe thupi lanu ndikuthamanga magazi
- Mukamapuma kuntchito : Nthawi iliyonse mukamapuma, sankhani masewera olimbitsa thupi 5 ndikuchita maulendo 10. Simungathe kuzichita kuntchito? Yesani maofesi awa .
- Pamene mukugwira ntchito zapakhomo: Onjezerani masewera nthawi iliyonse mukasankha chinachake pansi. Kwezani kapu yachapa zovala pamutu nthawi zingapo kapena mapapu panjira yopita kuchipinda.
- Pamene mukudya chakudya: Kudikira madzi kuti wiritsani? Onani masewera angati omwe mungachite. Pamene mukudikirira nkhuku kuphika, chitani dera - Pushups, squats, mapapu, mazembera, majacks akudumpha ndi thabwa. Aliyense apite 10-15 mobwerezabwereza (agwiritseni mapepala malinga ndi momwe mungathere) ndiyeno muwone kuchuluka kwa zinthu zomwe mungachite.
- Pamene mukuwonera TV: Mmalo mowonongeka pamene mukuwonerera TV, pitani pansi kuti mutenge pushups kapena crunches. Onaninso kuchuluka kwake komwe mungapange pabedi. Kambiranani ndi mwamuna kapena mkazi wanu pa mpikisano wa pushup.
Mutha kukhazikitsa ntchito yonse yopatula machitidwe olimbitsa thupi. Tengani machitidwe omwe ali pamwambawa ndipo chitani chilichonse cha 10-5, mobwerezabwereza popanda kupuma (ngati mungathe). Mukafika kumapeto, onetsetsani kuti mutha kuchita zonsezi molimbika, kuwonetseratu thupi lonse.
Mmene Mungapangire Kulemera kwa Thupi Kumagwira Ntchito
Zovuta za zochitika zolemetsa thupi ndizoti sizikhala zolimba monga momwe mumagwiritsira ntchito zolemera kuti muwonjezere kukana. Komabe, izo sizikutanthauza kuti iwo sangakhoze kukugwirani ntchito. Pali zizoloŵezi zambiri zomwe mungagwiritse ntchito kuonjezera mwamphamvu kuntchito yanu yolemetsa popanda kusankha ndondomeko yamagetsi.
- Pitani Pang'onopang'ono: Tiye tikuti mukuchita squat, omwe ambiri a ife amafunikira zolemera zolemera. Mmalo mwa zolemera, pang'onopang'ono kusunthira pansi, kumawerengera 8 ndi 8 kuwerengera. Mudzamva izi mukawonjezera nthawi ya minofu yanu.
- Chitani Pa Mmodzi Mmodzi: Tiyeni titenge sewero lomwelo lomwe lingamve losavuta popanda zolemetsa ndipo tiyeni tiyime pa mwendo umodzi ndikupanga squat imodzi. Tsopano ndinu wokondwa kuti simukugwiritsira ntchito zolemera zilizonse.
Amenewa ndi njira zingapo zomwe mungapangire zovuta kuchita.