M'mene tingamangire mapiko kunyumba mofulumira ndi ntchito?

Si chinsinsi kuti anthu ambiri amakonda kutulutsa mpaka matupi awo chifukwa thupi minofu - chizindikiro cha kulimba mtima, kugonana. Koma si aliyense akudziwa kuti thupi mtundu wabwino amafunika kuthamangira kumalo ochitira masewera a. Pakali pano, anayamba Zochita kuthandiza tipanga bwanji kutulutsa mapiko ake kunyumba. Limodzi likhoza kuwerenga nkhaniyi ndi kuyamba kugwiritsa ntchito chidziwitso cha izi kuchita.

M'mene tingamangire mapiko kunyumba? Muyenera kuchita kulingalira. Choyamba ndi yopingasa mipiringidzo dumbbells, barbell. Zimachitika kuti nyumba si nthawi zonse mndandanda wonse, ndiye inu ayesetse m'malo akusowa kufufuza amamwa Anzawo. Mwachitsanzo, ntchito ngati matumba ndi weighting wothandizila kapena ndowa ndi simenti curable. Shopu chitsanzo yopingasa mipiringidzo akhoza m'malo ndi bala zinawonongeka, adzatsekeredwa yomatidwa msinkhu woyenera.

Tsopano tiyeni kuthana ndi waukulu Zochita (moyo), zimene zingakuthandizeni kuthetsa bwanji kutulutsa mapiko ake kunyumba.

pushups

Ndipo mmene kutulutsa mapiko ake panyumba, ngati barbells ndi dumbbells palibe? Apa panabwera kuthandiza Kankhani akuluakulu. ena mokoma ayenera kutengedwa kwa dzuwa awo okwezeka. Zingakweze latissimus anu, ngati adatchithisira pansipa mapewa siteji, miyendo ayenera adzaukitsidwa pa benchi, Sofa kapena chopondapo. Ikani manja anu bwino, koma musati overdo izo, apo ayi akhoza kuvulaza mapewa.

Ngati inu mumachita Zochita izi mapiko kovuta kwambiri, ndiye minofu yanu kwambiri kwambiri kufunika kuwonjezera katundu. Mukhoza kugwiritsa ntchito zosiyanasiyana za weighting. Ngati katundu zina, mungathe kugwiritsa ntchito kulemera kwa mnzake kapena wamng'ono (wolemera) m'banja. Monga samalani - mukhoza atagundidwa.

kukokera

Popular Zochita kwa mapiko ndi kumanga. Pofuna kutulutsa mpaka mapiko, kukokera bwino kuchitidwa popanda kupanga akuchedwa kufika kumtunda ndi m'munsi. Mukhoza kuchita nsinga zawo mwachizolowezi, pamene kuyesera pa kukweza tsamba.

Lonse nsinga Chikoka akuluakulu - kuwachita, inu simungakhoze basi kukoka chibwano pa mowa, koma kuyamba mutu patsogolo, kwa crossbar kwambiri, kusunga thupi otsetsereka, kuyesera kukhudza mapewa ake pamene crossbar lapansi.

Kugwedezeka mapiko ntchito dumbbells

Iwo ayenera kutenga dumbbell ndi dzanja lako lamanzere nsinga wekha, kuima pafupi ndi benchi ndipo anawerama pang'ono kupuma ndi benchi ndi dzanja lake lamanja ndi bondo bwino. kumbuyo ayenera ndichotse mwachibadwa, pafupifupi ikufanana pansi. Dzanja ndi dumbbell chagona momasuka, mutu sanauke.

Ndiye muyenera pang'ono unakhota mwendo kumanzere ndi kuchotsa dumbbell kuti chifuwa. Pa chimbuzi ayenera kuchedwa kwa dzanja yachiwiri, ndiyeno pang'onopang'ono kuchepetsa kwa malo poyambira.

Pofuna qualitatively kutulutsa mapiko, ayenera kuchita 5-9 kubwereza zokambirana 2-4 njira. Onetsetsani kuti tiyeni minofu yanu achire pambuyo thupi. Kuchita workouts izi kawiri pa sabata.