Monga mpope bulu - chibvomerezo № 1

thupi okongola ndi ndinapirira mkazi sadzasiya osayanjanitsika osati nthumwi umodzi wa kugonana wamphamvu. Koma kuti amange amazikonda 90-60-90 muyenera thukuta wabwino. Osadziwika, kuti chimodzi cha ubwino wokongola kwambiri wa mkazi - anali bulu wake kapena mwasayansi gluteus Maximus. Choncho, pa njira ya ku ungwiro m'pofunika kudziŵa mmene kutulutsa mpaka bulu. Kumene, inu simungakhoze kuchotsa mu tsiku lina zimene anapeza mu chaka kapena angapo zaka, koma ngati inu kulipira nthawi yochepa tsiku lililonse, mukhoza kukonza zonse.

Funso la mmene kutulutsa mpaka bulu, ambiri, kuika mphunzitsi mu ochitira masewera a. N'zoona kuti katswiri mosavuta kupirira ntchito imeneyi ndipo adzakupatsani angapo zokambirana komanso kulemba mmene ntchito, malingana olimba thupi lanu. Koma kodi wokhulupirira kutulutsa mpaka bulu kunyumba, ngati palibe nthawi ndi ndalama kukaona gyms.

Popeza kufotokoza Zochita kutulutsa mpaka bulu, muyenera tcheru ndi kuchuluka kwa maphunziro. Njira adzachita Zochita, katatu pa mlungu, nthawi ya pafupi maminiti makumi awiri, koma zina kuchuluka. M'pofunika kuchita za njira khumi kwa mbali. Pang'onopang'ono thupi lonse anazolowera katundu, ndipo akhoza zochuluka.

Pa nkhani ya mmene kutulutsa mpaka bulu wothandizira wokhulupirika adzakhala anyonyomala. Chophweka njira ndi yachangu kutsimikizira ambiri a akatswiri, komanso mwachilengedwe kwambiri. Kuti tichite zimenezi, ikani mapazi pa m'lifupi kuti mumamasuka kwambiri ndipo nthawi yomweyo kulola khalidwe zochita. Kumbuyo ziyenera molunjika, ndipo yesetsani luso patsogolo. Tsopano pang'onopang'ono kuyamba squat. Komanso nkutheka kuonjezera katundu kudzera dumbbell.

Njira ina bwanji kutulutsa mpaka bulu - izo akuukira. Tikumbukenso kuti amachita izi osati kumalimbitsa minofu gluteal, komanso minofu ya miyendo. Mapazi phewa m'lifupi padera, kumbuyo mosabisa, lunge unasiya phazi kumbuyo. Zikatere, chifukwa zotsatira wamkulu, iwe ukhoza kupanga magulu angapo springy, amati ndi curtsey pang'ono. Ndiye kusintha miyendo.

Okhulupirika wothandizira kutulutsa mpaka bulu adzakhala kudumpha chingwe. Kutenga chingwe mu dzanja, anayamba kulumpha pa mapazi awiri, mukhoza kulumpha pa ima pamzere kumanzere, ndiye phazi lolondola. Kutalika kwa makalasi awiri kapena maminiti atatu, koma tsiku lililonse likadutsa zambiri kuonjezera chiwerengero cha kubwereza.

Mmodzi wa ambiri zolimbitsa "njinga". Pakuti anachitapo muli kugona pansi, manja anayikidwa pamodzi thupi. Kwezani miyendo yanu pa ngodya zabwino ndi kuyamba gulu kutengera kupalasa njinga. Pang'onopang'ono imathandizira, kupitiriza kuchita masewera olimbitsa thupi malinga ngati mwatopa kwambiri. Ndiye mukhoza kupitiriza pambuyo kupuma pang'ono.

Ngati palibe nthawi zonse, ndi kupereka mawonekedwe abwino papa kufuna, kuchita zotsatirazi adzapita kwa ntchito mu zinthu zonse. Kukhala pa ntchito pamene pa mabasi ndi magalimoto kapena kungoti kugwira ntchito zapakhomo, mukhoza imodzi bwino matupi awo. Kuti tichite zimenezi, mudzaimirire chilili ndi yomangika matako anu mpaka inu asatope, kenako kumasuka minofu. Chitani Mungathe kubwereza mpaka kutero.

Tikumbukenso kuti amachita, ndithudi, kuthandiza kuumba, koma osati kwathunthu kuthetsa zolakwa zonse. Choncho muyenera kusunga zakudya zolondola. Wina "golide" kulamulira banja lanu, ndi ololera. Ndipotu, ngati zimamuchulukira yokha, ife tingakhoze kokha kuchita zoipa. Ndipo musaiwale asangalale, ntchito zanu zonse adzalipidwa, kuchita Zochita zonse pansi pa mokondwera nyimbo ndi kumwetulira.