Zochita zolimbitsa thupi zomwe zimakhala zogwira mtima kwambiri kutsazikana ndi zogwirira zachikondi

Michelin mkazi

Tonse tikudziwa chomwe michelines ndi. Ziwalo zomwe zimawonekera kapena popanda mathalauza, kuti zotuluka m'zovala za m'chiuno kapena m'chiuno. Kotero, momwe mungayang'anire, nthawi zonse amakhala osamasuka. Chifukwa chake, tiyesa kubetcha pazochita zolimbitsa thupi kwambiri kuti titsanzikane nawo.

Kuyambira kuyambira zakudya zabwino, tsopano Ndi nthawi yoganizira kwambiri zolimbitsa thupi. Ndi kuphatikiza kwa magawo awiriwa, tidzakhala ndi thupi locheperako, kunena zabwino kwa ma rolls kapena zogwirira zachikondi. Ngakhale zovala zidzakukwanirani bwino popanda iwo!

Zopotoka zaku Russia kapena 'Russian Twist'

Amadziwika m'njira zonse ziwiri koma ndithudi mudawagwiritsa ntchito nthawi zingapo. Chifukwa Ndi imodzi mwazochita zabwino kwambiri zogwirira ntchito pachimake, ngakhale kuti kugwedeza kwa miyendo kumagwirizanitsanso. Kuti tichite izi, timakhala pansi, pindani miyendo yathu ndikukweza zidendene zathu pansi. Ino ndi nthawi yoti tizisiya zilili n’kusuntha thunthu lathu kuchokera mbali ina kupita mbali ina. Ikhoza kuchitidwa ndi kulemera kapena disc. Chifukwa chake ndikuyenda ngati tikufuna kudutsa diskiyo kuchokera mbali imodzi ya thupi lathu kupita ku imzake. Kotero idzakhala yoyang'anira kuyeretsa m'chiuno mwathu, chifukwa chakuti tidzasunga malo a mimba ndi matembenuzidwe okha.

Okwera kuti athetse zigwiriro za chikondi

Zochita izi zimadziwika ndi onse ndipo kamodzinso, ndizabwinonso kutsazikana ndi zogwirira zachikondi. Choncho, tidzagona pamimba, timadzithandiza tokha m'manja mwathu pamene manja athu ali atatambasula. Timaponya mapazi ndi miyendo kumbuyo. Tsopano zimangotsala kubweretsa mwendo umodzi kumapewa otsutsana ndikubwerera kumalo oyambira. Sitiyenera kukakamiza nthawi iliyonse, chifukwa chake mpaka pomwe titha kupita. Tidzapitirizabe kubwerezabwereza kangapo ndiyeno, tidzasintha miyendo. Ndi bwino pamimba komanso kuyeretsa m'chiuno kwambiri.

kukwera njinga

Njingayi imatilola kusangalala ndi masewera olimbitsa thupi pang'onopang'ono mpaka apamwamba kwambiri, kotero ndi yabwino kutaya zopatsa mphamvu komanso toning thupi lonse. Koma pano sitidzafunika njinga yoteroyo koma kuti tizitha kupanga ma sit-ups angapo. Kodi mumawadziwa bwanji? Chabwino, muyenera kungogona chagada ndikuyika miyendo yanu pa 90º. Komanso, phatikizani mutu wanu ndipo ndi manja anu mudzaukweza. Inde, musaike mphamvu m'dera la khomo lachiberekero, koma zonsezi zidzakhazikika pakufinya pachimake bwino.. Tsopano ndi nthawi yopondaponda miyendo yanu ngati kuti mukukwera njinga kapena kutambasula ndi kudula miyendo yanu. Kodi mutha kutha masekondi 60?

Magulu

Inde, mudzaganiza kuti ndi iwo mukungolimbitsa malo a gluteal, mukulakwitsa. Chifukwa iwonso ali angwiro kupitiriza toning thupi lonse ndipo kumene, chifukwa cha m'mimba. Njira yabwino yogwirira ntchito yomaliza ndi kuti muwachite ndi kulemera pang'ono. Onse okhala ndi barbell, osinthidwa malinga ndi zosowa zanu, komanso ndi ma dumbbells. Izo zidzadalira pa aliyense! Koma chifukwa cha kulemera kwake komwe tikuphatikiza, tidzachita masewera olimbitsa thupi kwambiri.

mbale zam'mbali

Sitidzaiwalanso za iwo. Chifukwa mbale zam'mbali nthawi zonse ndi imodzi mwazosankha zabwino kwambiri zogwirira ntchito zathu zachikondi ndi thupi lonse. Pankhaniyi, mbali kukhala atagona cham'mbali. Kenako mumaphatikizira thunthu ndikukweza m'chiuno mwanu ndikutsamira pamapazi anu ndi mkono umodzi. Zonse m'chiuno ndi m'mimba zidzalimbikitsidwa. Tsopano inu mukudziwa momwe kutsanzikana ndi zigwiriro chikondi!


Zomwe zili m'nkhaniyi zikutsatira mfundo zathu za malamulo okonzekera. Kuti mufotokoze cholakwika dinani Apa.

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