Malangizo kutulutsa mmwamba matako kunyumba mtsikana

Inde, chinthu chofunika kwambiri si maonekedwe a mtsikanayo ndi dziko lake lamkati. Komabe, munthu aliyense woyamba akutembenukira ake pa maonekedwe. Anakopeka anyamata, osati chifuwa ndi miyendo, komanso tumphuka. Kuchokera m'nkhaniyi mudzaphunzila mmene kutulutsa mmwamba matako kunyumba mtsikana, kuwapanga nzeru yekha, komanso wokongola.

Pati

Ngati inu Sankakamba olimba, kapena masewera iliyonse, muyenera choyamba kudziŵa zimene amachitira kuchita. Nkofunika kuti adziwe njira za ntchito yawo ndi kusankha abwino kwambiri reps wanu. Kodi kutulutsa mmwamba matako, mukhoza kunena olimba mlangizi kapena mphunzitsi. Kumbukirani kuti Zochita zolakwika kungachititse kuti kuvulala, sprains ndi kusafuna masewera olimbitsa thupi.

Zochita zikuluzikulu

Vysed

A zolimbitsa wosalira zambiri koma imayenera kwambiri ndi kwambiri vysed. Kukwaniritsa zosowa zake kwathunthu ikufanana zinali pansipa madigiri 90. Mwa njira, ngati pali funso m'mene tingamangire matako mtsikana mofulumira ndi efficiently, Ndi bwino kusintha udindo wa miyendo, ndiyeno iwo onse kale. M'kupita kwa nthawi, ndinu wotsimikiza kupeza zabwino ndi yabwino pachithandara. Kamodzi mukuona kuti thupi lanu liri okonzeka, inu mukhoza kuwonjezera kulemera. Kuyamba zoyenera ndi khosi ku tsinde la. M'pofunika kuonetsetsa kuti nsana wanu ndi mosabisa, ndipo pamene likutuluka chidendene kuchoka pansi. Anyonyomala ayenera kuchitika monga pang'onopang'ono zotheka, koma saloledwa kudzuka pang'ono mofulumira, ndipo muyenera kuchita kokha kupyolera phazi kutsogolo. Mukamaliza kuchita 9-12 kubwereza, talongosola 2-4 ya zomwezo. Pang'onopang'ono, m'pofunika kuwonjezera kulemera kwa katundu ndi chiwerengero cha likuyandikira.

squat

Choncho m'mene tingamangire matako mtsikana kunyumba ndithu chabe, izi chingapezeke, ndipo mu chipinda changa patsogolo pa kalilole. Komabe, ngati muli ndi mwai kuti akapezeke pa masewero olimbitsa thupi, ntchito kwenikweni. Nyumba angachichite ochiritsira KUKHALA akuluakulu, koma chiwerengero chawo ayenera kukhala woposa mtengo. Ndi kwambiri kuchita masewera olimbitsa izi, ngati inu muzichita izo ngati kuli kotheka tsankhu khoma. Pambuyo pa masiku oyamba a makalasi inu kadzakupwetetekani zoipa ndi minofu yathu, koma musataye maphunziro, mukatero osati kukwaniritsa cholinga chanu ndi simukhala chifukwa ankafuna.

Zochita Kodi osiyana

Zikuonekeratu kuti ku Zochita zosiyanasiyana zotsatira adzakhala m'goli. Mwachitsanzo, vysed yaing'ono akutambasula minofu ansembe ndi aipatsa mawonekedwe okongola, koma squat M'malo mwake anawonjezera elasticity ndi limakupatsani kunenepa mu thunthu. Ngati muli ndi funso, m'mene tingamangire matako mtsikana kunyumba, chinthu choyamba chimene muyenera kumvetsetsa kuti chinthu chofunika kwambiri - ndi maphunziro nthawi zonse. Kumbukirani kuti ndi bwino kuchita pang'ono, koma tsiku lililonse. Ambiri, lamulo limeneli likukhudza makalasi onse ndi zinthu.

Self-phunziro kunyumba

Kunyumba mungachite lunges ndi dumbbells, chifukwa khosi omwera ndi kokha kwa anthu ena. Ngakhale, ndithudi, Zochita izi adzakhala sakhala ogwira chifukwa cha kulemera otsika. Kamodzi minofu yanu ndi "yatsekera", mukhoza pang'ono kuchepetsa chiwerengero cha chikuyandikira monga chifukwa ululu, kungakhale kopweteka kuyenda, koma ambiri Chofunika - musati kusiya kulimbitsa thupi! Ndipo kumbukirani, funso m'mene tingamangire matako mtsikana kunyumba - osati losafuna, kuti tikwaniritse zotsatira anakhumba ndi kugwira nokha akutama kuyang'anitsitsa.