Zaka zingapo zapitazi, Workout yakhala yotchuka kwambiri. Kuchita masewera olimbitsa thupi kumapangidwe kumsewu ndi bar. Ambiri adzanena kuti izi ndi zosangalatsa kwa anyamata aunyamata, koma lerolino amayi ndi atsikana ambiri omwe amasankha njira za pamsewu komanso ali ndi mawonekedwe abwino kwambiri. Sasowa ndalama zambiri pamagulu olimbitsa thupi, chilichonse chomwe chili chofunikira kuti athandizepo masewera olimbitsa thupi - masewera a masewera, mipiringidzo yowonongeka pabwalo ndi chisangalalo chabwino.
Mwa njira, ambiri amakayikira kuti mungathe, mwachitsanzo, kuthamangira kumbuyo popanda chitsulo. Ndipo mumayang'ana pozungulira ndikuyang'ana okonda masewera pabwalo, mawonekedwe a munthu woteroyo amakhala angwiro, ndipo mu maphunziro ake samagwiritsira ntchito kilogalamu yachitsulo, kupatulapo zipangizo zofanana ndi mipiringidzo yopanda malire.
Momwe mungaperekere msana wanu: Zochita
Lero tidzakuuzani za momwe mungaperekere msanga minofu kumbuyo ndi mipiringidzo.
- Kutambasula kwambiri ku chifuwa . Ikani manja anu mokwanira momwe mungathere. Pang'onopang'ono kukoka, kuyesera kukhudza bar ndi chifuwa chanu ndi kubwerera ku malo oyambira. Musaiwale kuti panthawi yogwiritsira ntchito, minofu ya kumbuyo iyenera kugwira ntchito, osati ma biceps.
- Kukwezera kumbuyo kwathunthu ku chifuwa . Ikani manja anu, musamamangire. Bwerani pang'onopang'ono, yesani kugwiritsira ntchito bhala yopingasa ndi chifuwa chanu, bwererani ku malo oyamba. Pazochita zolimbitsa thupi, yesetsani kusambira.
- Kwezani miyendo yanu . Gwirani bokosi ndi manja anu. Pewani miyendo yolunjika pang'onopang'ono ndi pansi, kapena kugwada pa mawondo ngati momwe mungathere, khalani pamalo amenewa kwa masekondi 2-3, komanso pang'onopang'ono, popanda kusuntha mwadzidzidzi, bwererani ku malo oyamba. Ndi ntchitoyi simungalimbitse minofu ya kumbuyo , komanso mimba. Bwerezani zochitika zonse nthawi 20-25.
Monga momwe mukuonera, sikofunika kuti muthamangire ku kampani yolimbitsa thupi kuti mupeze chifaniziro choyenera, kupopera minofu kumbuyo kubwalo, nthawizina ndizokwanira kusiya nyumbayo pabwalo ndikudzipereka nokha mphindi 15-20. Musaiwale kuti kuchita masewera olimbitsa thupi kumafuna kukonzekera. Osakhala waulesi ndikupereka kutentha kwa mphindi 7-10, choyamba, mungachepetse chiopsezo chovulaza, ndipo kachiwiri, phunzirolo lidzakhala lothandiza kwambiri. Ndipo kumbukirani kuti mukudzipereka nokha, chifukwa cha kukongola kwanu ndi thanzi lanu, kotero musasokoneze ndikuchita zonse zomwe mukuchita, ndipo posachedwa mutenga thupi lanu, lomwe lidzakondweretsa diso tsiku ndi tsiku.