Kulimbitsa thupi ndikumachita masewera olimbitsa thupi musanachite zolimbitsa thupi kapena zolimbitsa thupi ndipo zimachitika kuti mulimbikitse minofu yanu yam'mimba. Kusunthaku ndikosavuta kuchita ndipo sikutanthauza maphunziro apadera. Zitha kuchitidwa kunyumba ngati gawo la masewera am'mawa msinkhu uliwonse.
Mbali yopindika
Zochita izi zimanyamula minofu yakunja ya oblique yakunja. Ndi kuphunzira bwino ndikuwonjezera zolemetsa, zimawonekera, koma chifukwa cha izi muyenera kudya kuti muchotse mafuta owonjezera (ngati alipo).
Chenjezo! Kupinda mozungulira sikutentha mafuta m'mbali. Popanda chakudya, mumangowonjezera m'chiuno mukamadalira ntchitoyi, chifukwa minofu imakula, ndipo makulidwe a mafutawo sangasinthe.
Njira yakuphera:
- Miyendo ndi yotakata paphewa, manja ali pa lamba, kapena imodzi ili palamba, ndipo yachiwiri imayikidwa kumbuyo kwa mutu.
- Mapewa amawongoka, chiuno chimakhazikika, kumbuyo kwenikweni sikupindika.
- Bwerani kumanja kwa kubwereza kwa 10-15. Kupendekeka kumachitika ndi makina osindikizira.
- Chitani ma 10-15 reps mbali inayo.
Ngati ndizovuta kupendekera, mutha kuzichita ndi miyendo yopindika pang'ono.
Kuzungulira kochita masewera olimbitsa thupi kumayambira ndikubwereza ma 10-15 kubwereza m'mitundu itatu. Popita nthawi, kuchuluka kwawo kumatha kuwonjezeka pang'onopang'ono. Ngati ndikofunikira kuwonjezera katunduyo, zopindika zam'mbali zimachitidwa ndi ma dumbbells omwe ali mmanja.
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Patsogolo anaŵerama
Apa katunduyo amapita patsogolo kwambiri paminyewa ya minofu ya rectus abdominis, komanso matako ndi kumbuyo. Ntchitoyi imalimbitsa msana ndipo imathandizira kutambasula.
Njira yakuphera:
- Mapazi amakhala otambalala phewa, kumbuyo kwake - kupatuka.
- Onetsetsani patsogolo ndi makina osindikizira, kuyesera kuti msana wanu ukhale wowongoka momwe zingathere.
- Sungani zala zanu pansi. Ngati izi sizingatheke, ndiye kuti simukuyenera kuzungulira kwambiri kumbuyo kwanu. Ndi bwino kugwada pang'ono ndi kutambasula kufika pazomwe mungakwanitse, kuyandikira pansi tsiku ndi tsiku. Kukhazikika ndi kutambasula kumapeto kwakumbuyo kudzawonekera ndikuphunzitsidwa pafupipafupi, pakapita nthawi kudzakhala kotheka kufikira pansi popanda manja anu.
- Thupi liyenera kubwezedwa pamalo ake akale ndi minofu ya matako. Kuti muchite izi, kanikizani zidendene zanu pansi. Minofu ya kumbuyo kumbuyo iyenera kumasuka.
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