Zochita 2 Zomwe Amayi Ayenera Kuchita Mosiyana Ndi Amuna

Zamkati

• Maunitsi
• Magulu
• Ma Lunges ndi squats
• Onaninso za

Pankhani yochita masewera olimbitsa thupi, kwakukulu, palibe chifukwa chomwe amayi sangachitire zolimbitsa thupi zomwezo ngati amuna. Komabe, matupi athu ndi osiyana, choncho pali zinthu zina zofunika kuziganizira.

Choyamba, amayi ali ndi mitsempha yofewa ndi mitsempha, choncho amakhala ndi chiopsezo chachikulu chovulazidwa m'madera a chiuno ndi mawondo.

Amayi amakhalanso ndi chiuno chokulirapo chifukwa mumamangidwa kuti mubereke ana, chifukwa chake pali mbali yayikulu pakati pa chikazi kuyambira mchiuno mpaka pabondo. Ndipo fupa la m'chiuno la mayi limapindika kutsogolo, ndikupangitsa matako ndi mimba yanu kutulutsa zina mwachilengedwe.

Chifukwa cha kusiyana kumeneku, amayi ayenera kusintha mapapu ndi ma squats kuti awoneke bwino komanso kuti athetse kuvulala.

Maunitsi

Mapapu obwerera m'mbuyo ali bwino kuposa mapapu amtsogolo. Mukuyenda kutsogolo, mumatsamira pa bondo lanu lakutsogolo, ndikuyika kupanikizika pamagulu ndi mitsempha. Ndipo chifukwa cha kupendekeka kwa chiuno cham'mbuyo, azimayi amakakamiza kwambiri pamenepo kuposa momwe anyamata amachitira panthawiyi. Koma mobwerera m'mbuyo, glutes ndi hamstrings zimatenga mantha, kusunga mawondo anu otetezeka. Onetsetsani kuti chibwano chanu chifanane ndi pansi kenako ndikutsamira patsogolo pang'ono panthawi yobwerera kumbuyo kuti muchepetse kupanikizika pamunsi mwanu.

Magulu

1. Imani pamalopo. Chiuno chotambalala chimatanthawuza kuti mawonekedwe otambalala ndi abwino kwa ma squats. Kuyimirira ndi mapazi anu moyandikana kudzakakamiza kupendekera kwapambuyo kwa chiuno chanu, koma mawonekedwe a plié amalola m'chiuno mwachibadwa kutsika pansi.

2. Lozetsani zala zanu panja. Izi zikuthandizani kusinthitsa kulemera kwanu kuzidendene kuti muchepetse kupendekera kwamkati.

3. Mawondo anu sayenera kusunthira paliponse koma mozungulira ngati madigiri 90. Ganizirani kukhala pansi ndikukhazikika m'chiuno mukamatsika m'malo momangogwada. Kuchita zimenezi kudzalinganiza chikoka cham’mbuyo, chomwe ndi chikokacho kupita kutsogolo.

Ma Lunges ndi squats

1. Pewani makina a Smith.Makinawa amapanga mayendedwe achilengedwe ndipo amatha kukulitsa mabondo chifukwa amakakamiza thupi lanu kukhala lokhazikika.

2. Ikani pedi pa barbell ngati mukugwiritsa ntchito kulemera. Azimayi ali ndi minofu ya trapezius yaying'ono kuposa amuna, choncho ikani cheza cha manta, thaulo, kapena padi kuti muchepetse kuthamanga kumbuyo kwa khosi lanu. Kupanikizika kochulukirapo kuno kudzasunthira thupi lanu patsogolo, koma kukhala ndi khushoni kukuthandizani kuti muyime bwino ndikukhala bwino, choncho yambitsani glutes yanu bwino.

Onaninso za