Zochita ochiza kuwonda

Akazi ambiri akufuna kuonda. Zochita ochiza kuwonda - ndi njira yabwino kuti chithunzi changwiro. Choncho, mulibe ingokhalani ang'ono kudya, koma adzakhala mwini osangalala toned ndi thupi othamanga. Pofuna kuonda msanga, muyenera Zochita zothandiza kuchepetsa thupi, munthu wa mtundu umene uli callanetics. Zovuta za katundu yosavuta thupi malo amodzi wakhala mwakuchita wotchuka Dutch wovina, ndipo otchuka pakati pa atsikana ambiri ochokera konsekonse mdziko. Kotero inu basi zonse anapereka ogwira thupi kudya kuwonda, ndipo mudzakhala yomweyo zindikirani zokondweretsa kusintha maonekedwe awo. The katundu zovuta tikulimbikitsidwa kuchita 3 pa sabata. Izi Zochita ochiza kuwonda Pakufunika lamba-mantha, Lomwe lingathe kukopedwa pa dipatimenti aliyense masewera.

1 zolimbitsa

Tepi-absorber chili padziko akakolo. Ndiyeno kuwongoka, kutambasula thako minofu ndi kumasuka mpaka mapeto pake womberani. Pakati forefoot ndi ine ndinali ndi ngodya ya 45 madigiri osiyana. M'pofunika kupanga sitepe pambali, kuyamba ndi phazi lolondola. Kubisila wanu molunjika, squat pansi pang'ono. Gwirani udindo uwu, kuganizira ndi kumva maganizo ntchafu ndi matako. Pang'onopang'ono kuwerenga 100, ndipo kenako nkubwerera ku malo ake apachiyambi. Bwerezani zochita chomwecho, kutenga sitepe ndi phazi la kumanzere.

2 Kugonjera

Bodza pa mphasa thupi, kumbuyo uko. Pang'ono pang'ono kukokera miyendo, kuti apange mopendekeka ndi pansi pafupifupi 45 madigiri. Finyani glutes wanu. Samalani m'chiuno. Sitiyenera arched vula pansi. Tengani absorber mantha chisanafike apangidwe mu theka, ndipo atatsamira patsogolo thupi. Pa nthawi yomweyo, muyenera kuyesetsa kovuta kuti kutambasula mphira damper manja. Ndiye, weramitsani mwendo lanu lamanja, mapendekeredwe izo kwambiri gulu mphira. Yesani kuchita m'mimba ndi mapendekeredwe mutu wanu patsogolo ndi chibwano wake. Maganizo kuwerenga 100, ndi kubwereza ndi mwendo wakumanzere. Wogwira mtima Zochita kwa miyendo zakudya kumathandizanso ndi kuchepetsa dzanja ndi kupanga lathyathyathya m'mimba.

3 Kugonjera

Tengani tepi-mantha ndi anaweramuka. Shock mbedza pa phazi la kumanzere, tepi chiyenera kukhala oyenera crosswise. Kugwizana malekezero a gulu labala, mtundu dzanja mu dzanja, ndi zochotsa awo. Pezani malo manja, ndi mphaka mungamvere ntchito minofu dzanja. Wopanda unasiya phazi mmbuyo ndi pang'ono kukweza izo. Musaiwale kutambasula thako minofu. Komanso, kaimidwe olondola ndipo sankachoka mapewa anu mmwamba. Gwirani udindo uwu, maganizo kuwerenga kwa 100. Bwerezani kukambiranako atasinthana maudindowo ndi phazi lako lamanja.

4 Kugonjera

Lumikizanani tepi-absorber kwa mwendo kumanzere, monga mwa udindo m'mbuyomu. Kandachime mphira wanu gulu, kutenga malekezero ndi kukoka manja patsogolo pa malo zikufanana ndi ulemu pansi. Ndikumverera ngati ntchito minofu phewa. The mwendo kumanzere pang'onopang'ono retracted, kumangitsa thako minofu yanu. Ndiye, inu muyenera kukhotetsa mwendo pa bondo. Kumva voteji gluteus ndi minofu hamstring. Mofanana ndi Zochita zina zonse, muyenera kugwira mu malo mpaka inu mumawerengera kwa 100. Kenako zochita zofanana akutsatiridwa ndi phazi lolondola. Kumbukirani kuti kuchita Zochita izi ochiza kuwonda, muzisunga diso pa magulu onse yosalala. Gawo lirilonse ayenera ikuchitika pang'onopang'ono, poganiza lililonse ntchito minofu. Komanso "" thupi anu ndipo musamawapsere overreach. Kumverera wotopa, yopuma, ndi kupitiriza kulenga chithunzi abwino.