Kuti musinthe mawonekedwe anu kuti musinthe zakudya zanu poyamba - zolakwitsa zilizonse mu thupi zimasonyeza ndendende zolakwika za gastronomic. Kenaka, ndithudi, tifunika kuchita zojambula za chiwerengerocho - pambuyo pake, kuchokera ku chakudya chimodzi chokha, sikutheka kukhala woyenera.
Zochita zoyenera zojambula thupi ziyenera kukhala ndi:
- zojambula za cardio - kulumpha, kuthamanga, kuthyola chingwe , etc;
- kumachita zolemba, matako, ziuno, manja, mmbuyo;
- Zochita zolimbitsa thupi zambiri kuti zikhale bwino, zomwe zimapangitsa njira imodzi kupanga magulu angapo a minofu mwakamodzi.
Zoonadi, ndizomveka kuchita zomwe zimatchedwa prophylaxis tsiku lililonse - kuchita masewera olimbitsa thupi, ndiko kuti, kuchita masewera olimbitsa thupi tsiku ndi tsiku kumakhala kosavuta kwambiri kusiyana ndi kuponyera maola awiri.
Samalani chiwerengero chanu tsiku ndi tsiku, ndiye simusowa kugwiritsa ntchito mphamvu zambiri kuti mubwezeretse.
Zochita
Tikukuwonetsani kuti mukuchita masewero 5 a chiwerengero chabwino. Kuchita masewera olimbitsa thupi ndi bonasi yanu, yomwe mungagwiritse ntchito ngati muli ndi mphamvu zokwanira zakuthupi komanso zamakhalidwe abwino.
- Kuchita masewero olimbitsa thupi - kuchokera ku squat stop timayesetsa kugona pansi, finyani kunja ndikubwerera kumbuyo. Timapanga mpikisano wopitirira mmwamba, manja akutambasulidwa pamwamba pa mutu. Pambuyo pa masewera olimbitsa thupi "opanga thupi," jambulani zisanu ndi ziwiri ndi kusuntha kwa manja - kulumpha, miyendo pambali, manja kumbali, kulumpha, miyendo pamodzi, manja pansi. Bweretsani gululi kasanu.
- Kuchita masewera olimbitsa thupi - kupita kumalo osungira, kumbuyo kwa phazi. Mikono yokhala ndi zitsulo zam'madzi imakulira pamwamba pa mutu wanu. Ife timapanga makina - timayendetsa manja athu kumbuyo kwa mitu yathu ndi kuwapangitsa iwo kutuluka pang'onopang'ono. Timachita maulendo asanu, kenako tchepetseni manja athu kumtunda ndi kusintha miyendo ndikudumpha kasanu. Kenako bwerezani kumbali yachiwiri.
- Kumbuyo kuli kolunjika, miyendo molunjika, ife timapanga chikhumbo, sitigwadida mawondo athu, manja athu amasangalala. Ife tikuwuka, ife timachita zofalitsa pa bicep. Ife timapita pansi mu squat ndi kumalumphira mmwamba ndi ziboliboli. Timachita kasanu.
- Malo oyambira - miyendo pambali ya mapewa, manja ndi ziphuphu pamutu. Timayambitsa phazi lamanja, pamene tikukweza manja mpaka pamlingo wa mapewa. Ife tibwerera ku choyambirira, kwezani bondo lakumanzere kupita kumbali yolondola. Lungulo loyamba, kenako kupotoza kuyima - maulendo asanu ndi kusintha miyendo.
- Ife timagona pansi pa gudumu, mawondo akugwa, zopopera mmanja. Timatambasula manja athu kumbali, pamphuno timathamangira maondo athu pachifuwa, timachepetsa manja athu ndikukwera masokosi. Pa kupuma, timachepetsa miyendo yambiri (osakhudza pansi), timayala manja athu kumbali.
- Timachita ndi mpando kapena stap-platform. Ndi phazi limodzi timakhala pamtunda (timakhala pambali pamtunda), yachiwiri imalumphira. Timabwerera ndi phazi limodzi. Timabwereza katatu pa phazi.