Zochita, yothandiza kwambiri kwa m'mimba athyathyathya ndipo m'chiuno wochepa mu nyumba: ndemanga, zithunzi

Mosakayikira, mkazi aliyense akufuna kuyang'ana moyo wangwiro. Ndipo nthawi zambiri wofuna kusintha maonekedwe awo sikumangotikhudza nkhope kapena tsitsi ndi maonekedwe. A silhouette moona chachikazi - wina wamtali pachifuwa, woonda m'chiuno matako omangika ndi m'chiuno ang'ono. Koma vuto lalikulu pa njira kukwaniritsa ganizoli - izo makutu mmimba. Iwo kugwetsa njira lonse, anakakamizika kukayikira okha, kuchepetsa kudzidalira ndi chifukwa wosaoneka kavalidwe. Mkazi kutsogoleredwa ndi mfundo yakuti: n'kwabwino kuvala baggy mkanjo ndi thalauza ndi zotanuka kuposa pamwamba ndi jinzi ndi otsika-slung - zidzakhala kuonekera kwa m'mimba!

Zokhumudwitsa, ndi chakuti zakudya mmodzi si zotheka kuti adzawapatse mawonekedwe anakhumba ngakhale kulemera udzasungunuka pamaso pathu, boma odzola ngati wa pamimba ndipo kukhalabe. Njira woona kunja - nthawi zonse kuti akachite Zochita yabwino kwambiri m'mimba mosabisa ndi m'chiuno wochepa, zimene zingakuthandizeni kuti apeze (kapena atengenso) chithunzi cha maloto.

phindu pazipita

Pali zitsanzo tingachipeze powerenga zokambirana kwa minofu m'mimba, kulola mbali bwino ndi khola naye. Imachita miyendo mu supine malo, "njinga" ndi mitundu yonse ya Kusiyana kwa amazipotokola. Komabe, akatswiri ambiri pa zochita atsopano mu dziko olimba musati amalangiza kulowerera mu ozoloŵereka (ndi zina anakonda) amazipotokola, kukangana kuti njira imeneyi yoyaka zopatsa mphamvu ndi osachepera ndikachite pa minofu osachepera. Inde ngakhale crunches muwone kutsogolo minofu auwe minofu ena onse zalephera. Kuyambira pamenepo akuyang'ana pa Zochita yabwino kwambiri lathyathyathya m'mimba?

mbali kachingwe

Zoonadi ndinu bwino lamba chikhalidwe, yomwe ikuchitika, zochokera manja ndi mapazi. Fitness alangizi akamufunsirire kuonjezera kucholowana kwa selo, potero anawaonjezera kuwirikiza kawiri mphamvu ya maphunziro. N'chifukwa chiyani mbali kapamwamba ndi wofunika kwambiri kwa sculpting thupi? Yankho lake ndi losavuta: pamene iwo akuthamanga, inu kudalira mfundo ziwiri m'malo anayi, kutanthauza - minofu m'mimba timayesetsa kuona zinthu moyenera.

Bwanji Mng'oma wa Mzere lateral

• Bodza mbali lako lamanzere, kuwayika mkono wake mwachindunji pansi phewa ndi kufinya miyendo yanu pamodzi. Ikani dzanja lanu lamanja pa phewa lako lamanzere kapena m'chiuno kumanja.
• Kumangitsa minofu m'mimba anu ndi kukweza m'chiuno kuchokera pansi mpaka ndiye, mpaka inu nokha mu udindo wa mgwirizano akugwira dzanja ndi zidendene za mapazi. thupi ayenera kupanga mzere opendekera. Gwirani udindo uwu masekondi 30-45. Mukaona motalika kwambiri ndi zovuta, khalani mbali kapamwamba kwa nthawi yaitali mphamvu zanu amalola, amanyamula m'chiuno ndi kubwereza nthawi zambiri zoyenera kukwaniritsa nkhani ambiri masekondi 30. Ndiyeno nkutembenuka kumanja ndi kubwereza.

Kuyenda pa manja a amasiya atagona

Monga ulamuliro, ndi Zochita yabwino kwambiri lathyathyathya m'mimba, akuimira mu zovuta, nthaŵi zonse zina kusuntha mtunda pa manja a amasiya kunama. Kuchita gululi zovuta chofunika ntchito magulu onse minofu - imayendetsa thupi lonse, kuphatikizapo manja ndi miyendo. Pankhaniyi, maphunziro kukana ndi luso kukhalabe olimba, kutanthauza - ndi akatumba onse a pakati.

mmene angachitire

• Chonde kusiya atagona malo (muyezo Kankhani). Ikani m'manja phewa-m'lifupi padera, ndiye pambali china pafupifupi zisanu masentimita kutali Chrixitu.
• Yendani pa manja ako patsogolo kutali zedi, ndiye kubwerera yemweyo "mapazi" malo wapachiyambi. Kodi 10-12 reps.
• Mungathe kuonjezera movutikira ponyamula phazi limodzi pa kuyenda pa manja a amasiya kunama.

"Alligator"

The Zochita yabwino kwambiri lathyathyathya m'mimba zambiri maina zachilendo. Komabe, mu nkhani iyi khalidwe la gululo kwathunthu wolungama zachilendo akuti: muli ndi kwenikweni kokani thupi lake pansi ponse kuchita lonse thupi lonse ndi kusintha luso kukhala zibwerere. Komanso, "alligator" msanga ndipo kwambiri yoyaka zopatsa mphamvu zapadera, monga Chili cardio, khama kuchita zinthu mwanzeru ndi membala mphamvu.

kuphedwa yake

• Mwina Zochita yabwino kwambiri lathyathyathya m'mimba kunyumba sali oyenera nyumba zonse Komabe, yesani kuganizira mfundo zotsatirazi. Kuchita "alligator", muyenera ufulu lathyathyathya Mzere wa pansi pa zomwe inu mukhoza kupita patsogolo osachepera khumi (ndipo makamaka makumi awiri) meters. Komanso, chofunika zida - kanthu chimene chimathandiza Wopanda pansi ndi osachepera kukhululukirana. Terry chopukutira - pulasitiki thumba, matailosi kapena mtengo uli wangwiro pamphasa.
• Tengani koyamba malo - atagona kutsindika kale Zamotaev phazi thumba kapena thaulo.
• Yendani manja, kukoka thupi pansi, mpaka kutha kwa mwendo ufulu. Mpumulo masekondi 60-90 (mungafunike pang'ono kapena pang'ono nthawi zochepa) ndi kubwereza ndi kubwerera ku malo oyambirira ndi malo poyambira. Tsatirani zovuta lonse kamodzinso.

Kulimbitsa thupi mu statics

Oddly zokwanira, minofu makungwa malo amodzi akhoza kuphunzitsidwa osati miyambo kaimidwe kapena mbali bar. Zochita, yothandiza kwambiri kwa m'mimba athyathyathya ndipo wochepa m'chiuno (chithunzi) Kawirikawiri zina kusintha kwa malo amodzi (n'kupuma) media mavuto. Tikupereka chinthu chachikulu tingachipeze powerenga za maphunziro mphamvu kuchita umene ochepa okha ndi mphasa gymnastic.

njira ntchito

Bodza pa nsana wanu pa mphasa ndi mawondo anu pa mlingo woyenerera, kuvula phazi kuchokera pansi. Ndi zofunika kuti mapazi ali ku makona a madigiri nainte kuti masokosi anayang'ana mmwamba. Kutambasula manja anu ndi kuika manja onse pamwamba pa ntchafu yake. Kupuma kwambiri ndi kutulutsa mmene ndingathere kuchepetsa minofu m'mimba, kukanikiza m'chuuno mwake pansi ndi kukankha manja ake m'chiuno (miyendo akhale chete). Khalani udindo uwu lachiwiri lina, ndipo pang'onopang'ono masulani minofu. M'pofunika kupanga mzere kukukhala atatu a kubwereza khumi.

Ngati inu mukukhulupirira kuti Zochita yabwino kwambiri wangwiro lathyathyathya m'mimba pazikhalanso zinthu zikuluzikulu, kuyesa kuwonjezera pa zonse zimene malo amodzi voteji atolankhani. Pa kutulutsa ndi, kukanikiza manja ake m'chuuno mwake (m'chiuno ndipo pa nthawi yomweyo - kuti pachikhatho cha), vula pansi mutu ndi mapewa. Pa zachifalansa ndi, kuchepetsa mutu wanu ndi mapewa kubwerera ku malo poyambira. Zina mini-kupotoza udzawonjezera katundu ndi mofulumira kukwaniritsa chimene mukufuna.

"Bwato"

The Zochita yabwino kwambiri lathyathyathya m'mimba nthawi zonse idzagwiritsa ntchito miyendo ndalezo: ndikofunikira kulera iwo pamwamba pa nthaka, minofu anayamba ntchito kutumphuka mwakhama, kutenga kulemera kwa torso m'munsi. Mfundo imeneyi ntchito zolimbitsa thupi "Bwato", umene muyenera kuchita olimba mphasa.

Kupanga "bwato"

Kukhala pa mphasa ndi maondo anu akunga ndi kuika mapazi anu pansi. Atatsamira kumbuyo, Taphunzira pa elbows wanu (kumbuyo akhale molunjika ndi wokonzeka kutsegula) ndipo ikani kanjedza pa mphasa. Finyani minofu m'mimba anu ndi kukweza miyendo yanu, kupinda pa mlingo woyenerera. Mawondo nthawi yomweyo kuti achilitse kuvala - akuyembekezera. Pang'onopang'ono kutembenukira phazi la kumanzere, wosunga mafupa a chiuno pansi. Kusunga mopendekeka ndi madigiri makumi asanu ndi anayi, miyendo pang'ono m'munsi, ndiyeno kuwasandutsa kumanja, ngati zojambula a m'kalata U. English Kodi makumi awiri kubwereza nthawi iliyonse kusintha malangizo a "kalata".

Ngati muli ndi chidwi kwambiri a katundu, ndi zotheka mapazi anu pa obtuse osati mlingo woyenerera, kapena kwathunthu limbitsani iwo.

"Chule"

Kodi wokhulupirira pa lathyathyathya m'mimba - zothandiza kwambiri? Izi mosakayikira, mphamvu kayendedwe ndi malire a mwendo ndi phewa masamba kuchokera pansi. Yesani Mwachitsanzo, kuchita wathunthu akonzedwa Zochita "Chule" - mphamvu ya phunziro minofu ya kutumphuka mudzakhala yomweyo.

Kodi masewera olimbitsa thupi

• Bodza pa machila ŵako kumbuyo masewero olimbitsa thupi, kuukitsa miyendo, mawondo anawerama ndi kufalitsa azisiyana. Chidendene atikhudze. Pokoka mpweya ndi kutukula mitu yanu ndi mapewa kuchokera pansi, kupotoza pa m'mphepete ndi kuyang'ana pa mapazi ake. Kwezani manja anu ndi kukoka iwo pambali akunja mwa ntchafu kuti zikhatho zinayang'ana pansi.
• Pa kutulutsa ndi, kuwongola miyendo ndi kukokera iwo pa makona a madigiri makumi asanu pamwamba pansi, kwinaku mawondo ake. Pokoka mpweya ndi "chule" kukonzanso kutenga mtima, kubweretsa chidendene kuti matako nawo. Kodi waika atatu a kubwereza khumi.

"Chule" pafupifupi nthawi zonse m'gulu la Zochita yabwino kwambiri lathyathyathya m'mimba - mlungu ntchito zonse za mchitidwe akhoza analandira chifukwa ndithu noticeable. Ngati mukufuna kuyesa Baibulo zovuta, yesani kuwongola miyendo imodzi ndi m'munsi iwo monga otsika monga zotheka popanda kukhudza pansi.

Reviews

Reviews zokambirana pamwamba, anachoka pa maonekedwe zokambirana, penapake zotsutsana: ngakhale kuti palibe amakayikira ubwino minofu zolimbitsa atolankhani ntchito zinthu izi, pali anthu amene amaona tingachipeze powerenga wamba chigamulocho kupotoza njira yabwino kuthana mafuta owonjezera pa pamimba. Kutsiliza kungakhale chimodzi chokha: kuyesetsa kusankha yekha oyenera inu kokha Zochita zawo yabwino kwambiri lathyathyathya m'mimba. Reviews akhoza kungatithandize, koma majeremusi zosiyana ndi kupotoza Zingakhalenso wopanda thandizo kwa inuyo panokha. Yesani options osiyana - ndipo ngakhale mulibe kukatenga uthunthu wangwiro, ndiye osachepera bwino cholinga atolankhani pofunafuna!