Kodi kuphunzira kuchita Kankhani akuluakulu mtsikana. Kukhoza njira ya Chikoka akuluakulu ndi Kankhani akuluakulu atsikana

Kupita ku masewero olimbitsa thupi, mungathe kuwona kwambiri akazi. Aliyense akubwerera kuthetsa ena mwa mavuto ake ndi kulemera kwa thupi, kuonda kapena, Tikawonetsetsa akadzilemeleretsa minofu thupi. Kapena Akatswiri kapena olimba zerani mu mipikisano bikini kukongola. Pafupifupi nthawi zonse, atsikana maphunziro kuganizira chiuno, matako, kotero kuti mbali imeneyi ya thupi zinali zambiri mwamphamvu ndi chachikazi. Ambiri mwa atolankhani thanthwe, zikubweretsa ndekha pambuyo yobereka, mwachitsanzo. Koma anthu ambiri samalingalira zokwanira minofu ya chifuwa, mudzikonzere kapena phewa lamba. M'nkhaniyi tiona chifukwa nthawi zambiri zofunika kulabadira chifukwa thupi.

Kodziwa zimenezi:

1. uniformly anayamba thupi ndi wokongola kwambiri. Choncho, ngati inu mudzalingalira zimenezi nkwa kuti gawo limodzi la izo, adzayang'ana zochepa achilengedwe.

2. manja ndi mapewa - ali mbali ya thupi akazi, amene akhoza kukhala kuvutanganitsidwa wopanda kwa nthawi yaitali, koma ndi zaka amatha kupeza unsightly. Popewa izi m'pofunika kuphunzitsa zovuta, makamaka oyenera zokankhakankha-atsikana.

Features kukankha akuluakulu atsikana

Kodi kuphunzira kuchita Kankhani akuluakulu mtsikana? Mfundo imeneyi ndi nkhawa ambiri amene mukufuna kuchita Kankhani akuluakulu. Chimodzi mwa chilengedwe, wamba, mitundu mosavuta zolimbitsa thupi - izo ndi Kankhani akuluakulu. Ndi ntchito zonse za mtundu wa maphunziro akhoza kupeza zinthu zikusintha pa m'malo kanthawi kochepa. Ntchitoyi amabwera mu miyambo yambiri ya East. Molondola anaphedwa Kankhani akuluakulu kuonjezera kupirira, tikhale olimba, kusintha mpumulo minofu ya phewa, pectoral ndi minofu m'mimba, mmbuyo ndi matako.

Kumene, thupi yaikazi zimasiyana kwambiri ndi mwamuna ndipo amafuna ake magawo katundu yekha. Pa nkhani imeneyi, pali zinthu zingapo zimene sakuchita zomwe zingachititse mavuto aakulu kwa thanzi. Choncho, n'kofunika kuti adziwe njira ndi chachikazi thupi, kudziwa mmene bwino chiyani kukankha akuluakulu atsikana.

Kankhani zatsopano akazi

Classic thupi maphunziro - ndi pushups. Simple, koma zovuta zolimbitsa thupi zimene zimaphatikizapo monga magulu a minofu monga minofu m'mimba, kumbuyo, mapewa, manja ndi m'chifuwa. Zimenezi zimathandiza wotentha mafuta ndi minofu kuwonda chifukwa maganizo. ubwino ayenera kukhulupirira inu kufunika kuphunzira mmene aphuzire m'mene angapangire Kankhani akuluakulu mtsikana.

Choncho kodi inu muchita izo?

1. moona mtima osalingalira kukuphunzitsani othamanga ndi luso thupi. Ngati manja ndi ofooka, muyenera kutulutsa iwo pang'ono, ntchito zosiyanasiyana zokambirana. Muyenera kudziwa kuti Zochita izi adzalimbikitsa kukongola wanu, triceps. No ayamikira bwino apa. Mukhoza kuchita Zochita monga dumbbell pindilani, ataweramuka, nyundo. Mukhoza kwa mphindi zochepa kumenya thumba kukhomerera. Ndi zolimbitsa zothandiza. Ntchito yaikulu poyamba - pokonzekera Zochita pa atolankhani kunjenjemera.

2. Kusonyeza kovuta m'pofunika pang'onopang'ono ntchito, izi anamvetsa ngakhale ndi mabogi kuyeza kwambiri. Musaiwale za izi ndipo kuyendetsa okha. Kuyamba ndi kuyamba Kankhani akuluakulu osati kuchokera pansi ndi khoma kapena m'mawondo. Mbali yoyamba, kuima ndendende khoma ndipo ikani manja anu pa izo, kuika wake m'lifupi mapazi phewa padera, elbows pang'ono wopindidwa. Munthu wina akapuma, ndi miyendo wopindidwa pa elbows manja kusuntha pafupi ndi mpanda thupi lonse, pafupifupi wokhudza m'mawere. Pa kutulutsa ndi, kubwerera kuyambira malo, akukankha ku khoma. Nthawi yoyamba mokwanira khumi Kankhani akuluakulu, ndiyeno pang'onopang'ono kuonjezera ndalama. Koma pang'onopang'ono. Safuna kupeza momwe sachedwa kuphunzira mmene kuchita Kankhani akuluakulu msungwana, musawafulumizitse.

3. A zovuta zosinthika - Kankhani akuluakulu ndi mawondo. Pakuti ambiri, kumakhaladi wogwirizira njira yokonza. Ataima pa miyendo inayi, mikono kuwongola elbows ndi kuziyika izo pa phewa-m'lifupi padera. Pang'ono kusuntha maondo anu mmbuyo ndi kukweza mapazi anu vertically m'mwamba. Kokani mimba. Exhaling, weramitsani elbows wanu ndi kuchepetsa nokha pansi. Msana asungike molunjika, osati caving. Yesani kukhudza kudya pansi. Musati kuthandiza minofu ya ntchafu ndi matako, kukweza manja thupi, motero Yosefera phewa lamba izo. Yambani ndi pang'ono thupi, pang'onopang'ono kuwonjezeka. Yesetsani kuphunzira mmene kuchita Kankhani akuluakulu mtsikana, mabogi ndi aphunzitsi pa olimba, aliyense wa iwo ali mwa ntchito zake, tchipisi, mwinamwake chinthu adzakhala chidwi kwa inu ndipo woyenera kwambiri, chifukwa tonse ndife wapadera.

4. Chifukwa chodziona mphamvu zokwanira kulemera kokoka, yesani kuchita Kankhani akuluakulu. Kuti tichite zimenezi, kutenga kutsindika pa mikono molunjika, miyendo pitirizani anaweramuka. Musati mawondo anu ngakhale pang'ono Mapazi ayenera kukhala mosabisa. Tayang'anani apo, musati kukweza mutu wanu ndi twirl izo, kuti litapotanitsidwa khosi lake. nsana wanu, khosi, matako ndi mapazi ayenera kukhala pa mzere womwewo. Inspiratory akutsikira, kupinda elbows wanu. Kukhudza kudya pansi kapena kuchita zimenezo. Monga Zochita yapita, Kankhani akuluakulu ziyenera kuchitika mosamalitsa siteji koyamba. Kumbukirani aphunzitsi malangizo kuphunzira kuchita Kankhani akuluakulu mtsikana.

kukokera

zolimbitsa wina chotchuka kwambiri - izo kukoka. Zochita zimagwiridwa ndi kukoka pa mowa. Pamene iye anakoka pa bala, iye kwambiri ophunzitsidwa bwino nyama lamba phewa ndi kumbuyo. Kwenikweni, Margolis Wheel ankagwiritsa ntchito pa chitukuko minofu kumbuyo, potero zolimbikitsa ngakhalenso mawonekedwe pang'ono mawerengeredwe. njira zosayenera kuchita Chikoka akuluakulu zingakhale zovulaza thanzi, kotero ndikofunika kudziwa mmene kudziwa kuti andipeze ndi msungwana bwino.

zida

Kumangika ikuchitika likuvutika chigongono kuyenda. Tiyenera kuyesa kuchepetsa scapula m'zigongono kukhudza mzake pansi. M'pofunikanso kuti kumasuka minofu m'mimba ndi kutambasula iwo. Makina amasunga mapazi. Yesani bwino andipeze ndi ntchito yoyamba, thupi amene wakwanitsa pang'onopang'ono ntchito. Relearn mwakhama kwambiri, makamaka oyamba kumene.

Ine ndikuyembekeza kuti ife anayankha funso: "Kodi kuphunzira kuti andipeze ndi mtsikana lamanja"