Zochita othandiza pa totsegulira pa m'chiuno

Mwatsoka, mawonekedwe abwino kwambiri a m'chiuno ndi ulesi kwambiri kwa akazi ambiri, chifukwa mukufuna kukhala wosaoneka ndi wokongola osati amabisa zolakwa kuwoneka. Nthawi zambiri anakumana ndi vuto otchedwa "makutu" pa ntchafu, makamaka noticeable kumbuyo. Ndi zaka, kupanda adzadziwika kwambiri ndi kulanda mawonekedwe a. Komabe, pali ndithu njira yachidule amafunika kuti mwadongosolo ndi kupirira yekha: Zochita wapadera totsegulira pa m'chiuno.

Makalasi ayenera kuyamba ndi kardiorazminki mwambo: mukhoza kuthamanga kapena kudumpha mu malo, kupotoza hoop. Zochangamutsa akhale mphindi 15.

Kenako chitani maphunziro oyenera. Kuyambira malo: ataima, mapazi limodzi kapena m'chiuno m'lifupi padera, manja pa lamba wake kapena pa mbali. Amatsamira kumanzere ngati inu kutulutsa, limbitsani inspiratory amatsamira njira zina. Kuchita pendulum zofunika pang'onopang'ono nthawi, mukhoza kutenga dumbbell.

Kuchita zotsatirazi motsutsa totsegulira pa m'chiuno: tingachipeze powerenga kupindika. Yomweyi poyambira malo ataima nayenso woyamba, ndiye kulondola. Zinasintha ayenera kutali zedi, koma popanda jerks, bwino. Pa khama kutulutsa, pokoka mpweya pa zosangalatsa.

Ife kusintha malo kuyambira: pogona pa mbali yake, kumbuyo mbamuikha pansi, mikono pamodzi thupi. Kapena kuchita mahi yosavuta, kapena kuvala pa mapazi weighting. Kuchita phazi amasuntha ndi lilowa, osati kukhudza pansi. Tsopano flips mbali zina ndi kubwereza chimodzimodzi kwa mwendo wina.

Kuyambira malo ali yemweyo, koma tsopano mwendo sasefukira, ndi molunjikitsa ndichotse pa bondo, ndiye maondo popanda kukhudza pansi. Ntchito mbali minofu ya ntchafu. Chomwecho kuchita ndi mwendo wina.

Zochita pa Onyamula Zazitali Ayi m'chiuno ndi idzagwiritsa atolankhani. Kuyambira malo atagona pansi pa miyendo kuvala zolemera. Tsatirani njinga kapena lumo wamba.

Kuyambira malo - ataima pa miyendo inayi mu ndi aima a mphaka. Caving mmbuyo ndi kulera mutu wake, kuchita Mahi mwendo, kuyesera kuti afike ku khosi chidendene. Kusintha mayendedwe. Kuchita gululi kuti osachepera nthawi 10 waika atatu.

Kuchita Zochita pa totsegulira pa m'chiuno, kumbuyo kuimirira. Mukhoza kudalira mpando kapena pakhoma, oyenerera. Kuchita chimachititsanso phazi mmbuyo, ambiri wamasiyeyo momwe magulu alibe. Kusintha phazi ndi kuchita zomwezo.

Tsopano chitani kwa lunge tingachipeze powerenga, kuyesera bondo si kudzalamulira m'mphepete mwa phazi. Phunzirolo, kukhotetsa mwendo pa mlingo woyenerera ndipo anagwedeza basi mu kasupe. Limbitsani, kubwereza kasanu osachepera 15. Ndiye kuchita zinthu zomwezo, koma mwendo wina. Ngati gulu zikuoneka zophweka, kudzawatenga ndi dumbbell. Minofu muwatenthe chabe. Kuti molondola kuchita Zochita akhoza kuchita pamaso pa galasi kukhala kosavuta kulamulira kuphedwa kwa njira ya. Zochita zonse ziyenera kuchitidwa kamodzi ndi 15, mu waika atatu. Kapena kukonza maphunziro zozungulira, akuchita Zochita zonse pa totsegulira pa m'chiuno njira imodzi, kupuma pang'ono ndi kubwereza onse kachiwiri zingapo nthawi. Chichezerere chifukwa, chilakolako makalasi zonse miyendo moti kubwera mu mawonekedwe. Chinthu chokha chimene mwina amafuna Zochita izi totsegulira pa m'chiuno - ndi ntchito weighting kapena dumbbells.