Zovuta kuchita masewera olimbitsa thupi

Pafupifupi, munthuyo amataya pafupifupi kotala la mphamvu zake mwamphamvu pofika zaka 70 ndi theka mpaka 90s. Pangani masewera olimbitsa thupi okha sikokwanira. Ngati simukuphunzitsa mphamvu, mudzayamba kufooka, ndipo kusuntha ndi magwiridwe ntchito kumachepa.

"Tenga ndikuti" uzijambula zovuta zambiri chifukwa cha chitukuko champhamvu. Mungafunike kufufuza zina mwa mawonekedwe a ma dumbbells ndi raba ya kulimbitsa. Koma ngati ndinu watsopano, mutha kugwira ntchito ndi kulemera kwanu. Komanso, musaiwale kuchita zolimbitsa thupi zisanachitike - Aerobic ntchito kwa mphindi 5-10 zidzakhala zokwanira. Pangani 1-3 kukhazikitsa pa masewera olimbitsa thupi kutengera maphunziro anu.

1. Funk

Zomwe zimaphatikizidwa: matakako, ma tendon oponderezedwa, quadrices, caviar. Momwe Mungachitire:

1. Imani zowongoka, miyendo pamiyendo yamapewa.
2. Pitani patsogolo ndi phazi lakumanja, ndikumeta bondo lanu kumanja. Onetsetsani kuti sizimapita pamapazi a phazi. Ntchafu uyenera kukhala wofanana pansi. Bondo la mwendo wakumanzere limatengedwa pansi, koma silikhudzidwa. Khazikitsani kumbuyo kwanu, kokerani. Gwiritsitsani izi masekondi 5.
3. Bweretsani ku malo oyambira. Bwerezani phazi lonse.

Bwerezani nthawi 10-12.

2. Squats ndi manja kukweza

Zomwe zimaphatikizidwa: matako, quadrices, cavices, traceps, minofu ya khungwa, kubwerera ndi mapewa. Momwe Mungachitire:

1. Imani molunjika, ikani miyendo ya ntchafu zazing'ono. Manja ali ndi ufulu wotambalala. Tengani maula ngati mukufuna kuwonjezera katunduyo.
2. Manja amagwada m'masola, kukweza mabulosi pamwamba pa mapewa, kanjedza akufalikira kumbuyo.
3. Pang'onopang'ono squat, kugwetsa m'chiuno pansi, ndikuzimbitsa matako kumbuyo. Onetsetsani kuti mawondo sakuyenda zala zamiyendo. Sungani mmbuyo wanu.
4. Koka thupi ndikuwongolera manja anu pamwamba pa mutu wanu.
5. Bweretsani kumalo oyambira.

Bwerezani nthawi 8-12.

3. thabwa

Zomwe zimaphatikizidwa: minofu ya miyendo, makungwa, kumbuyo, pachifuwa, mapewa. Momwe Mungachitire:

1. Bodza pamimba. Kwezani, kutsamira pa tinu ndi dzanja. Phazi pa zala zanu. Kuwongola thupi pamzere wathyathyathya. Onetsetsani kuti chindacho sichinapulumutse, ndipo matako sanamwalire.
2. Gwiritsitsani izi masekondi 30. Mutha kuchepetsa kapena kuwonjezera nthawi ino kutengera maphunziro anu. Kusokoneza ntchitoyo, kwezani mmodzi wa miyendo ndikukonza chinthu ichi.

4. Kanikizani

Zomwe zimaphatikizidwa: Press, Press, mapewa, minofu ya m'mawere. Momwe Mungachitire:

1. Imani mu bala pa manja. Mapewa pamlingo wa mapewa. Mapazi amaimirira pamasokosi pamapazi. Thupi lonse limakhala likuwongola, kukumbutsa bolodi.
2. Tsitsani minofu ya khungwa limodzi ndikutsikira pansi, kuwerama manja anu m'masonga. Chifuwa chanu chiyenera kukhudza pansi. Ma elbals amakanikizidwa ku thupi. Ngati mukufuna kuwongolera ntchitoyi, konzani manja othamanga ndi sfor elliol mbali kumbali. Kuti muchepetse katunduyo, pangani ma phationps, kuyimirira pamawondo.
3. Bweretsani ku malo oyambira.

Bwerezani nthawi 8-12.

5. Kukweza ma dumbbell pamwamba pamitu yawo

Zomwe zimaphatikizidwa: minofu ya minofu, manja ndi chifuwa. Momwe Mungachitire:

1. Imani molunjika, ikani miyendo m'lifupi mwa mapewa, mawondo pang'ono. Tengani mdzanja lililonse pa ma dumbbells, ziwatulutseni mpaka paphewa. Mafuta amakanikizidwa ku thupi ndikuyang'ana pansi. Palm amakulitsa kumbuyo kwa msana.
2. Kokerani manja, kukweza ma dumbell pamutu. Mapewa pansi, osazungulira khosi. Gwiritsitsani izi kwa masekondi angapo.
3. Chepetsa manja anu paphewa mwa kutenga malo oyambira.

Bwerezani nthawi 8-12.

6. Kuchulukitsa manja

Zomwe zimaphatikizidwa: triceps, mitsempha yamapewa. Momwe Mungachitire:

1. Imilira molunjika, ikani mapazi anu pamodzi. Mu dzanja lililonse, tengani ma dumbbels. Pindani mawondo anu ndikutsamira kutsogolo madigiri 45. Kwezani nsonga zanu, ziyenera kukhala zokakamizidwa ku Torso. Amawagwera kumanja kumanja.
2. Mangani manja anu ndikuchotsa kanjedza kumbuyo kwanu. Kumbuyo kuli kowongoka, chiuno sichoncho. Muyenera kumamverera kusokonezeka kwa minofu ku Piceceps.
3. Bweretsani manja anu pamalo oyambira.

Bwerezani nthawi 8-12.

7. Dzanja kumanja kwa maphwando

Zomwe zimaphatikizidwa: minofu ya m'mawere, spin, mapewa, manja. Momwe Mungachitire:

1. Kuyimirira molunjika, ikani miyendoyo pamodzi, pindani. Tengani chipolopolo cha malekezero onse ndikukoka manja anu patsogolo panu. Chingamu chimayenera kufanana pansi.
2. Gawani manja anu mbali zosiyanasiyana, ndikupanga mikangano yowonjezera. Onetsetsani kuti ma elleb alibe fillex. Sungani mmbuyo wanu, mafosholo limodzi.
3. Pang'onopang'ono amapotoza manja anu.

Bwerezani nthawi 15 mpaka 20.

8. M'miyendo kumbuyo

Zomwe zimaphatikizidwa: matako, m'chiuno, miyendo. Momwe Mungachitire:

1. Imirirani molunjika, itapotoza miyendoyo pamodzi, pindani pang'ono. Ikani manja anu patsogolo panu. Kukulani chingamu cholimbitsa thupi mozungulira ma ankles.
2. Pang'onopang'ono kuchotsa miyendo yakumanzere. Momwe angathere. Osadalira kutsogolo, miyendo yokha ndi ntchito ya pelvis. Ngati mukuvutikira kuti mugwiritse ntchito bwino, pitani pampando kapena khoma.
3. Bweza mwendo m'malo. Choyamba, chitani zonse zokhala ndi phazi lamanzere, ndiye kuli pomwe.

Bwerezani nthawi 12 mbali iliyonse.

9. Miyendo yamoyo

Zomwe zimaphatikizidwa: minofu inayi ya m'chiuno, matako, ophatikizidwa ndi caviar. Momwe Mungachitire:

1. Bodza kumbuyo. Kwezani miyendo yanu ndikulimbikitsani mawondo pachifuwa. Cholingacho chimakhazikika pansi. Valani mbali iliyonse yolimbitsa thupi, ziwalo zotsalazo zimatseka m'manja.
2. Tengani mawondo, kukankhira miyendo. Muyenera kumva kusamvana kumapazi anu. Ngati sikokwanira, onjezani kusamvana mu gulu la mphira.
3. Bwererani ku malo oyambira, kugwetsanso mawondo anu kumanja.

Bwerezani nthawi 10-12.

Zosankha kuchita tsiku lililonse kuti mupeze zotsatira zabwino. Mutha kuwona kusintha kwakukulu mu mawonekedwe akuthupi mwakuchita zolimbitsa thupi 20-30 pa sabata.