M'mene tingamangire matako mtsikana, ngati tchuthi sali kutali

Iliyonse mtsikana akufuna kuti tichotse pogwiritsa owonjezera ndi kubweretsa chithunzi wake ku ungwiro. Izi makamaka chilakolako wagundika pamaso pa isanayambike nyengo yofunda. Apa ndi apo pa April olimba minibasi aliyense club. Komabe thupi aliyense ogwira pamene iwo imachitika nthawi zonse, ngati iwo anasiya, ndiye zotsatira zake angadziwire.

Pakali pano, kuwalimbikitsa kwambiri kuti chiyambi cha makalasi ndi chimodzimodzi njira ya nyengo gombe. Chinthu chachikulu - pambuyo sanaiwale za iwo, ndi kukhalabe zotsatira zimatheka. Ntchafu ndi matako ndi imodzi mwa madera ambiri mabvuto a thupi wamkazi, ndipo zimenezi n'zomveka ndi makhalidwe ake thupi. Kuti mudziwe kutulutsa mmwamba matako a mtsikanayo, pansipa.

Zakudya sali mu malo otsiriza

Musanayambe kukamba za momwe kutulutsa mmwamba matako a mtsikanayo, n'zomveka kuti aganizirenso chilichonse sichinayambe kumatheka maphunziro, ayenera bwino kudya. Mafuta, ufa ndi wokoma - mankhwala, ngati sikuti mukulakwitsa, ndiye osachepera analola zedi osachepera.

Chilimwe - nthawi imene muyenera kubwezeretsanso thupi. Othandiza chachikulu ichi - masamba ndi zipatso. Ndi yamasika Komabe, komanso kukhala wosamala. Kuwonjezera mavitamini, ali wolemera mu chakudya, amene lidzasinthidwa mafuta.

M'mene tingamangire matako mtsikana - akonzedwa zokambirana

Njira kumangitsa ndi kulimbikitsa mwendo wanu minofu kwambiri. Koma pali Zochita zikuluzikulu, zomwe akhala kudziwika ndi mphamvu ya palibe aliyense amene amakayikira. Anyonyomala ndi lunges kwa matako ndi ntchafu - anzanu bwino. Iwo akhoza kuchitika mu holo, ndi simulators wapadera, koma mwatsoka, osati aliyense ali ndi mwayi kukapezekapo. zifukwa angakhale osiyana, koma zotuluka awiri: adzigwetse kapena nkhondo, kuyambira Namkungwi.

Zogwiritsira zokambirana kwa matako mwina kuchitidwa kunyumba. Kumene, ndi zofunika kuti osachepera osachepera kufufuza, chifukwa kwambiri kumawonjezera mphamvu ya maphunziro. Koma sanamwe, nawonso iyende kuwoneka. Makamaka kwambiri ndi ntchito zolondola. Kodi bwino kutsogolo kwa galasi, imene nthawi adzasonyeza cholakwa.

chiwerengero cha kubwereza aliyense zolimbitsa thupi mwadala sizinafotokozedwe, kuyambira zimatengera pa mlingo payekha olimba. Mukhoza kuyamba ndi osachepera angakwanitse, bola chidachitika bwino, pang'onopang'ono kuwonjezeka katundu. Ntchito zonsezi ziyenera kuchitika ndi zambiri lililonse mwendo.

Zochita anachita pamalo ofukula

Gulu loyamba - kuukira (angathe kuchitidwa popanda zida, koma yolemetsa zina mwa mawonekedwe a dumbbells, barbells kapena gymnastic timitengo yabwino). Nkofunika kwambiri kuti slouch.

Lunges patsogolo. Phazi amalumphira patsogolo, ayenera kupinda bondo madigiri oposa 90.

Lunges m'mbali. Pamene akugwira dumbbell akhoza kusokoneza ntchito yake. Pa sitepe yoyamba kwa iwo imodzi anaika pafupi ndi phazi, apangana, amene Pankhaniyi akufunitsitsa, ndipo thupi amatsamira patsogolo pambali. Chotsatira ndi vozvraschatelnoe kuyenda. Pa Zochita kubwereza dumbbell limatuluka kuchokera pansi gulu lomwelo.

Gulu lachiwiri - anyonyomala (monga tingachite ndi kugwiritsa ntchito zipangizo ntchito pa kuukira). Kumbuyo akhale molunjika, ndi kuteteza kuchimwa achilengedwe. Zochita izi angathe kuchitidwa pa tempos osiyana. Mogwira kuwonjezera masika kayendedwe pamalo pansi, ndipo, pambuyo chete kwa munthu, kupereka katundu malo amodzi.

Classic kwambiri anyonyomala. Pamene thupi kusunga pa zidendene ndi mafupa a chiuno mmene ndingathere kupatulako zapitazo.

Wina anyonyomala mtundu: pamalo apansi, thupi anasamutsidwa, atayima pa zala pokulitsa ake kulemera ndi kunditumiza ku phazi lonse, ndi kukweza thupi popanda kulekana kwa zidendene kuchokera pansi.

Squat ndi ambiri spaced mapazi (zala popanda). Kuwonjezera pa katundu matako, kodi ntchito chifukwa minofu ntchafu.

Gulu lachitatu - anaŵerama miyendo ake mmbuyo kutali kuimirira. Mpanda angagwiritsidwe ntchito ngati thandizo. Kuchita analimbikitsa pang'onopang'ono, atagwira mwendo masekondi angapo pa malo pamwamba.

Wachinayi gulu - patsogolo anaŵerama (tikwanitse kuchita ntchito osachepera ndodo gymnastic, amene aikidwa pa mapewa ndi Mulimonsemo sayenera "bodza" pa vertebrae khomo lachiberekero). Pamene tilting ndikofunika kuonetsetsa kuti kumbuyo amakhalabe molunjika, miyendo zingakhale pang'ono wopindidwa pa mawondo. Pamene ntchito yonseyi ndi bwino kukhotetsa ang'onoang'ono, koma ndi kumbuyo molunjika.

Zochita anachita pamalo yopingasa

Iwo ndi ochepa, koma iwo yothandizana iwo amene akhala tafotokozazi.

The choyamba - phazi amasuntha mmwamba. Kuyambira malo - thupi chafufumimba likufanana ndi pansi, kujambula pa manja ake ndi mawondo, chimene chiri chofunika kukonza mu malo perpendicular kwa mzere yopingasa. Ngati mlingo wa kukonzekera amalola, ndi zofunika kugwiritsa ntchito weighting kwa mapazi.

Chachiwiri - malo amodzi thupi, linkadziwika kuti "mlatho". Kudalira pa phewa ndi miyendo. Taz kukwezedwa ndi kukopedwa kupanga mzere molunjika ndi kumbuyo ndi minofu hamstring.

Sikuti kugwiritsa Zochita zonse mwakamodzi, UWAZE iwo mu miyeso iwiri, kuwonjezera chiwerengero cha kubwereza. Kudziwa mmene kutulutsa mmwamba matako, mtsikana ali yekha kuphunzutsa chizolowezi ntchito zonse, ndiyeno zonse ayenera ntchito. Chinthu chachikulu - kukhala oleza mtima ndiponso kuyesetsa mwakhama kutsimikizira.