Khalani pakhoma: Zochita zanu zatsopano zamasewera!

kukhala-ups pa khoma

Kodi mumachita zokhotakhota pakhoma? Inde, zingamveke zachilendo, koma ndi njira yabwino kwambiri. Makamaka pamene tilibe zakuthupi komanso pamene tikufuna kusinthasintha zolimbitsa thupi mwachizolowezi. Ndi khoma limodzi lokha mudzakhala ndi zonse zomwe mukufunikira kuti muyambe kugwedeza mimba yanu komanso miyendo ndi manja anu.

Chifukwa chake, ndi imodzi mwamaganizidwe abwino kwambiri omwe tingawaganizire poyambitsa chizolowezi chathu. Ma crunches a khoma ali ndi maubwino ambiri mwa zomwe tikuwonetsa kulimbikitsa thupi lonse, kuletsa ululu wammbuyo komanso nthawi yomweyo kulimbikitsa msana.

Kukhala pakhoma: kukankha-mmwamba

Chimodzi mwazochita zoyambira komanso zofunikira m'magawo ofanana ndi kukankha-mmwamba.. Chifukwa ndi iwo tidzagwira ntchito pachifuwa chonse komanso mapewa ndi triceps. Kuti muchite izi, muyenera kuyima moyang'ana khoma. Koma yesetsani kuti mapazi anu akhale kutali ndi iye. Tsopano mukudzilola kugwa patsogolo ndikupumitsa zikhato za manja anu pakhoma. Mikono iyenera kutambasulidwa mokwanira kuti ayambe. Tsopano timangoyenera kuwatembenuza poponya zigongono kumbuyo, pamene thupi lonse limakhala lolunjika.

Kukhala ndi mapazi obzalidwa

Pamenepa, tidzagona chagada. Miyendo ya mapazi idzathandizidwa pakhoma choncho, mawondo amapindika. Tsopano tikweza torso mosamala kuchita ma sit-ups. Kumbukirani kuti, ngakhale kaimidwe, ndi zofunika kukhala-mmwamba choncho sitiyenera kukakamiza thupi, koma kukweza thupi lonse pang'ono. Komanso si nkhani yokwera kwambiri, chifukwa tikhoza kuwononga chiberekero kapena msana. Kungowona kuti kukangana pachimake kudzakhala kokwanira.

Knee kwezani

Mofanana ndi wokwera phiri tinkakonda kuchita pansi, koma tsopano pakhoma. Chifukwa chake, tibwerera kuudindo womwe tidayamba nawo gawoli. Ndiko kuti, imirirani ndi manja anu pa khoma. Tsopano m'malo mokweza manja, chimene tidzachita ndi kubweretsa bondo lina ku chigongono china. Yesetsani kuti musagwedeze thupi lanu kwambiri, koma sungani bwino pakuchita kulikonse. Monga mukufunikira, nthawi zonse mukhoza kuyamba ndi kubwerezabwereza kochepa ndikuwonjezeka pang'onopang'ono. Popeza kuti masewera olimbitsa thupi ndi othandiza kwambiri, popeza mutakula mumakhala ndi zakudya zopatsa thanzi ndipo mumaziphatikiza ndi maphunziro a mtima, zimakhala zangwiro.

chitsulo pakhoma

Inde, matabwa owopsya angathenso kuchitidwa pansi. Ndi chimodzi mwazochita za abs pakhoma. Koma ndithudi mu nkhani iyi mudzakhalitsa pang'ono. Ndi za kuyimirira, kutsamira pang'ono ndi thupi lolunjika. M’malo mochirikiza zikhato za manja monga tanenera kale, tidzachirikiza manjawo. Zachidziwikire, tiyenera kugwirizanitsa gluteus ndi core area ambiri ndipo mutha kuchita masewerawa ndi mapazi onse pansi kapena, m'malo mwake, pamapazi.

Kukwera khoma

Kuti muwonjezere zovuta zina, palibe chofanana tembenuzirani msana wanu kukhoma, dalirani pansi ndi zikhato za manja anu ndikuyika mapazi anu pakhoma. Muyenera kupanga ngodya ya 90º ndikugwira kwa masekondi pang'ono, ndikusunga mimba yanu. Inde mungathenso kukwera pang'ono ndi mapazi anu ndikuyandikira khoma ndi manja anu. Koma izi ndizovuta kwambiri ndipo si tonsefe amene tidzatha kuchita. Cholinga chonse cha masewera olimbitsa thupi nthawi zonse ndikutha kuyambitsa mimba, yomwe ndi pamene tikufunadi kugwira ntchito. Ngakhale kuti ziwalo zina za thupi zidzakhudzidwanso, zomwe zimakhala zabwino nthawi zonse.


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