Kupanga thupi labwino kumatheka ndi zochitika zosiyanasiyana zofunikira thupi , koma ngati mukufuna zolimbikitsa pang'ono kapena malingaliro atsopano, zisankho zogwiritsa ntchitoyi zingakuthandizeni kumanga nyonga zazikulu.
Mpira wolemera wambiri ukhoza kupereka mphamvu zamagetsi zolimba monga okhala pansi oblique . Mipira ya mankhwala imakhala ndi kukula, zolemera, ndi maonekedwe osiyanasiyana, ndipo ingagwiritsidwe ntchito yokha kapena ndi mnzanu kuti mugwiritse ntchito bwino thupi lanu ndi thupi lanu. Pofuna kupewa kuvulaza kwambiri pogwiritsa ntchito mpira wa mankhwala, ndibwino kuti mupeze malangizo ochokera m'buku, mavidiyo kapena wophunzitsa munthu wina musanayambe kutulutsa ziwalozi.
Mapulogalamu a Kettlebell akubweretsa kubwerera ndi zotsatira zabwino. Kettlebells ndi zolemera zitsulo zopangira zitsulo za bowling zomwe zimakhala ndi nsonga yozungulira pamwamba yomwe imabwera mu zolemera zosiyanasiyana. Kuti mugwiritse ntchito kettlebell moyenera amafuna wothamanga kuti agwire ntchito yake yoyamba. Kukweza ndi kusuntha mphamvu za kettlebell thupi lonse kuti ligwire ntchito limodzi lomwe limalimbikitsa mphamvu zonse ndi bata. Mapulogalamu a Kettlebell amagwiritsa ntchito minofu yambiri modzidzimutsa. Mwa njira iyi, iwo ndi mwayi waukulu wopeza thupi lonse mu nthawi yochepa. Monga mpira wa mankhwala, ndi zosavuta kuvulaza pogwiritsa ntchito zolemerazi ndi mawonekedwe osauka, choncho ndi bwino kupeza malangizo ena abwino musanayambe kuchita kettlebell.
Zochita za Capitala (kutsogolo kwa miyendo yowongoka), malinga ndi kafukufuku , amodzi mwa machitidwe abwino kwambiri a m'mimba a rectus abdominus. Mwamwayi, kuti muchite izi pochita masewera olimbitsa thupi nthawi zambiri mumafunikira masewera olimbitsa thupi otchedwa mzere wong'onong'ono wopatsa makina. Kusagwirizana kwakukulu kumeneku si chinthu chomwe anthu ambiri amagula kuchithunzi chawo cha kunyumba , koma ngati mungathe kulipira ndi kupeza malo, ndi njira yabwino kwambiri yopezera ntchito.
Chitsulo chojambulira ndi chimodzi mwa zipangizo zolimbitsa thupi zomwe zimapangidwira kwambiri. Kuchita masewera olimbitsa thupi kumapanga thupi, mmbuyo, ndi mphamvu zakuya. Zitsulo zopangira zida zingakhale zazikulu, zipangizo zolimbitsa thupi, kapena zosavuta, zitseko zamatabwa zomwe mumagula pa Intaneti kapena sitolo yogulitsa masewera.
Ngati muli ndi masewera olimbitsa thupi panyumba muli ndi masewera olimbitsa thupi. Chiwerengero cha masewero olimbitsa thupi (makamaka masewera olimbitsa thupi) omwe mungathe kuchita ndi mpira wokwanira ndizopanda malire. Pezani kanema yoyambira kuti mupeze zoyambira ndikupita kumeneko.
Kugwiritsira ntchito Bosu Balance Trainer kumapereka thupi lonse lotipatsa mphamvu, mphamvu komanso kulingalira bwino. Mukhoza kuchita machitidwe ambiri olimbitsa mtima omwe amafunika kuti azigwirizana komanso aziphunzitsidwa. Kuphatikiza kwabwino, kophweka kuntchito iliyonse yodzipangira.
Kuchita masewera olimbitsa njinga , kuchita masewera olimbitsa thupi , ndi kugwedeza mwendo wotsalira kumakhalabe njira zabwino, zogwira mtima komanso zogwira mtima zowonjezera ndi kutulutsa abs yanu. Kupeza masewero olimbitsa thupi kumapanga kuchita masewera olimbitsa thupi panthawi ya malonda. Nchifukwa ninji mukugona pa mtengo wolimba kapena shag carpet?
Makina oyendetsa ndi njira yabwino kwambiri yopezera kupirira poyang'anira mphamvu zakuya. Zochitika zonse za thupi ndi njira yeniyeni yomangira mphamvu.
Bukhuli ndiwotchulidwa kwambiri kwa othamanga kapena ochita maseŵera omwe akufuna kukhala ndi pakatikati ndikugwiritsidwa ntchito kwambiri. Bukhuli likuwonetsa machitidwe odzipereka okwanira 165 ndipo amapereka malangizo othandizira. Zithunzi zamatsatanetsatane ndi kufotokoza momveka bwino momwe mungapangire kayendetsedwe kalikonse.