Mwinamwake mwamvapo mawu akuti, 'kuphunzitsa mphamvu zamagetsi' ndi kuganiza - Zoonadi? Kodi kukweza kulemera kambirimbiri kungakhale kotani? Si monga momwe mumagwiritsira ntchito tsiku lanu kuchita zinthu monga triceps akuwonjezera kapena makina osindikizira . Ngati mutatero, mwinamwake mungakhale chitsanzo cholimbitsa thupi kapena chinachake.
Mwina sitichita masewero olimbitsa thupi tsiku ndi tsiku, koma timagwiritsa ntchito minofu yonse tsiku lonse ndipo ndipamene maphunziro amphamvu amabwera: Kuphunzitsa matupi athu kuti tichite bwino kayendetsedwe ka moyo wathu tsiku ndi tsiku.
Nthaŵi yomwe mumakhala nayo mphamvu, mphamvu, ndi mphamvu zamphamvu zimapitiriza ntchito zanu za tsiku ndi tsiku, zomwe zimapangitsa moyo kukhala wosavuta.
Momwe Thupi Lanu Lilili Tsiku Lonse
Thupi lathu limayenda mosiyanasiyana tsiku ndi tsiku:
- Kukweza : Nsalu yachapa zovala, matumba ogulira, ana, ndi zina zotero.
- Kufika ndi kukoka : Kutsegula firiji kapena kuyanika, kuyika mbale kapena kuchotsa zinthu kuchokera pansi
- Mphamvu : Kuimirira kuchokera pa mpando, kukwera masitepe kapena kuyenda pamwamba pa phiri
- Kuyanjanitsa : Kuyenda , ndikugwira matumba angapo ogulitsa pamene mukuyenda mosamala pamakwerero kapena kumanyamula mwana mukamayankhula pa foni ndikuphika chakudya chamadzulo
- Kuphatikizana kwa pamwambapa
Zochita Zochita
Kuti mukhale bwino pamasuntha awa a tsiku ndi tsiku, kuphunzitsa mphamvu ndikofunikira ndipo pali machitidwe anayi ogwira ntchito omwe angakuthandizeni kupeza bwino kwambiri m'thupi lanu. Kuchita maulendo angapo pa sabata kudzakuthandizani kuti muchite zambiri popanda kuyesetsa komanso kudalira kwambiri.
Inu mukhoza kumachita kulikonse, nthawi iliyonse:
- Zosakaniza : Yambani ndi kukankhira makoma ndikupitiriza kuika manja anu pa khitchini. Mukhoza kuchita 5-6 ndikuyembekezera kuti microweve ithe. Izi zimakhazikitsa chifuwa chanu, mikono, abs, ndi mmbuyo.
- Masewera ndi mapapo : Ambiri akufika, kukweza ndi kusuntha kusuntha kumaphatikizapo chinthu chowaza kapena kupuma. Kumbukirani kukankhira kunja kwanu ndipo musalole mawondo anu apite kutsogolo kusiyana ndi zala zanu. Mudzalimbitsa mawondo anu, quad, ndi chiuno.
- Galimoto Yogulitsa Lift : Nthawi iliyonse mukapita kukagula muzilimbikitsani manja anu ponyamula thumba kasanu, kutsogolo ndi kutsogolo. Mukhozanso kupanga chosinthika chosinthika cha bicep . Ingokumbukirani kuti musunge mapewa anu mmbuyo ndi osamalidwa pogwira ntchito manja anu.
- Kwezani : Tengani thumba lolemera la chakudya chamagulu kapena thumba lochapa zovala mwa kudula phazi lanu paphewa, kupewera pansi, kugwira ndikugwira ndi miyendo yanu. Ikani pansi ndikuchitanso. Ngati maondo anu akupweteka, yesetsani kukweza kuchokera pa mpando mpaka mutakula.
Zida Zabwino Zomwe Zingagwire Ntchito Yambiri
Muli ndi zipangizo zabwino kwambiri kuti mupange ntchito yanu - Thupi lanu. Koma palinso zipangizo zina zomwe mungagwiritse ntchito polimbana ndi thupi lanu.
- Zisokonezo : Yambani ndi mapaundi 3-4 ndipo mupite patsogolo mpaka 8-10
- Kulemera kwa Thupi : Kuphatikizana ndi zingwe zamphongo kapena kuchita masewera, kulemera kwa thupi kumakhala kovuta pandekha, makamaka ndi mapapo ndi mapulaneti
- Kukaniza Mipingo ndi Loops : Yankhani zojambulazo pa makina ojambula pa masewera olimbitsa thupi
- Mipira yochita masewera : Njira yokondweretsa yogwirizanitsa ntchito yowongolera ndi zochitika zina
- Mankhwala Mipira : Zomwe zimapangitsa kuti ziziyenda bwino pamapewa
Monga momwe othamanga amaphunzitsira masewera awo, tili ndi nyumba kapena zosangalatsa zomwe timaphunzitsa.
Pangani kuwerengera kwanu; zipange izo kugwira ntchito.