An akonzedwa bwino Zochita kuonda kunyumba

Ambiri a ife kudziwa zimene m'pofunika kuchita zinthu kwambiri dera la maonekedwe. Koma aliyense amafuna kudziwa kuika yabwino ya Zochita kuonda kunyumba tsiku lililonse, choncho sanatenge nthawi yaitali, koma nawo onse minofu yaikulu ya thupi. Ndi za gulu la makalasi, ine ndikufuna kuti ndikuuzeni inu. maphunziro onse lakonzedwa penapake ola. Onetsetsani kuti nthawi kutulutsa mpaka minofu ndi kuchotsa mafuta owonjezera m'madera vuto. Onetsetsani kuti mu masabata 2-3 inu muwona zotsatira noticeable.

zochangamutsa

Choncho tiyeni tiyambe. Iliyonse ya Zochita kuonda kunyumba ayenera kuyamba ndi zochangamutsa. Kudzongoka ndi manja ali wasenza. Mukuona ngati pa thupi kuthamanga ndi kutentha? Motero chilichonse chimene chikuchitidwa. Ndiye kuthamanga mu malo kwa mphindi zochepa. Zokwanira. Tsopano phatikizani minofu thupi. Kudzongoka, manja pa m'chiuno. Kuchita alternately tilts mtsogolo, chammbuyo ndi chammbali. Tinamaliza.

Makalasi kwa miyendo slimming

Ndipo tsopano kupita Ndithu lotanganidwa. Kuchita thupi kwa kuwonda kuyamba kusonyeza mwendo minofu. Ntchito yabwino kwambiri m'dera limeneli - akuukira miyendo. Kukwaniritsa, kuyesera bwino. Izo zizichitidwa nthawi 10 lililonse mwendo. Tsopano, chitani zotsatirazi: kudzongoka, kusunga thandizo Mwachitsanzo, kumbuyo, bondo unakhota bwino mwendo ndipo amugwila pambali. Kuchita nthawi 50. Pambuyo yemweyo kuchita ndi nthambi kumanzere.

Limbikitsani ABS ndi m'chiuno

Ndipo tsopano ndi nthawi kuti agwire akonzedwa zokambirana kuti kuwonda kunyumba kwa mumbali ndi mimba. Chitani zotsatirazi:

1. Kugona pansi pa nsana wake. Kwezani molunjika mwendo mmwamba, ndiye sanatchule iwo. Kodi nthawi 15-20.
2. Koyamba malo: atakhala pansi, miyendo pang'ono ndichotse pa mawondo, manja kumbuyo mutu wake. Amachita kasinthasintha wa mthupi ndi dzanja lamanja, kumanzere.
3. Udindo koyamba: atagona pa nsana wake pansi, miyendo wopindidwa. Manja zomera mutu, ndipo amayesa kuuchotsa chigongono bwino kukhudza bondo kumanzere, ndi lamanzere - kumanja. Kuchita maulendo 20.

Cholinga chathu - mabere mwamphamvu ndi manja wokongola

Kodi yotsatira? Musaiwale za Zochita zovuta mmawa kutaya kulemera kwa minofu ya chifuwa ndi manja. Izi ndi zofunika kwambiri. Ndipotu, ndi woyamba misa imfa kuonda mbali imeneyi ya thupi. Choncho, chitani zotsatirazi:

1. Chitani ndi dumbbells. Ngati inu simutero, palibe lalikulu zambiri. Sinthanitsani dumbbells ndi wamba pulasitiki 1.5 lita mabotolo wodzazidwa ndi madzi. Kotero, ife kupita kumbuyo pa benchi. Ngati izo sizitero, mukhoza chimbudzi awiri pamodzi. Tengani dumbbells ndipo akutambasula manja ake mbali, ndiye maondo iwo ndi kuika pamodzi patsogolo pa chifuwa. Choncho kubwereza nthawi 50. Kwambiri sitima pecs.
2. Dzanja Zochita. Kudzongoka, kutenga dumbbell ndi kuchita zochita zosiyanasiyana. N'zotheka kulera ndi kuchepetsa manja mmwamba iwo, kenako mbali ndi downwards, ndi zina zotero.

Kotero, ife tinabweretsa inu chitsanzo ingachititse zokambirana kuti kuwonda kunyumba. magulu onse minofu akuchita nawo mmenemo. Nthawi zonse ndi kuonda thanzi!