Zochita 5 za akulu kuti azichita kunyumba

Zamkati

• 1. Wopanda
• 2. Ma biceps okhala ndi zotumphukira
• 3. Makina osindikizira
• 4. Gwadani pachifuwa
• 5. Masitepe mu sitepe

Kuchita masewera olimbitsa thupi ndi okalamba ndikofunikira kwambiri ndipo kumabweretsa zabwino zingapo zathanzi, monga kuthandizira kukulitsa kapena kuwonjezera minofu, kusungunuka kwa mafupa, kukonza bwino, kulumikizana komanso kuyenda, kuchepetsa ngozi yakugwa, ndikuthandizira kukhalabe odziyimira pawokha pochita Zochita za tsiku ndi tsiku.

Komabe, nthawi zonse kumakhala kofunika kukaonana ndi dokotala kuti mumvetsetse bwino, kuti musinthe zochitika zonse m'mbiri yazachipatala, monga kupezeka kwa matenda amtima kapena am'mapapo. Kuphatikiza apo, masewera olimbitsa thupi asanachitike komanso atatha ndikofunikira kutambasula kutentha thupi lonse ndikupewa kuwoneka kwa ovulala. Onani zitsanzo zingapo zolimbitsa thupi kwa okalamba.

Zochita izi ziyenera kuchitika osachepera katatu pamlungu, makamaka motsogozedwa ndi akatswiri azakuthupi kapena akatswiri azolimbitsa thupi, ndipo ayenera kusokonezedwa ngati okalamba ayamba kumva kuwawa kapena kusasangalala panthawi yomwe akuchita:

1. Wopanda

Mapazi anu atatalikirana pang'ono paphewa, muyenera kutambasula manja anu patsogolo ndikugwada pang'onopang'ono, ndikuponyera m'chiuno mwanu ndikukankhira bumbu lanu kumbuyo, ngati kuti mwakhala pampando wongoyerekeza, ndikubweza msana wanu nthawi zonse. Bwererani pamalo oyambira ndikubwereza maulendo 10.

Pochita izi, ndikofunikira kuti mawondo anu asakhale kutsogolo kwa mapazi anu, chifukwa chake muyenera kukankhira bumbu lanu kumbuyo momwe mungathere. Ngati simungathe kutsika kwambiri, muyenera kupita kutali momwe mungathere ndipo pang'onopang'ono mupite patsogolo pang'ono.

2. Ma biceps okhala ndi zotumphukira

Mukakhala pa mpira kapena mpando wopanda mkono, gwirani cholumikizira m'manja monse, zala zanu zitayang'ana kutsogolo, ndipo pang'onopang'ono kwezani zolemera m'mapewa anu, kusunga mikono yanu ndi zigongono pafupi ndi thupi lanu, pang'onopang'ono kubwerera pamalo oyambira. Bwerezani nthawi 10.

3. Makina osindikizira

Atakhala pa mpira kapena mpando wopanda mikono, gwirani cholumikizira m'manja monse ndikukweza zolemera mpaka mulingo wamapewa. Kenako pang'onopang'ono ikani ma dumbbell pamutu panu mpaka mikono yanu yowongoka koma yopindika pang'ono ndikubwerera pang'onopang'ono pamalo oyambira. Bwerezani nthawi 10.

4. Gwadani pachifuwa

Kugona pansi, pa matiresi ang'onoang'ono kulimbitsa thupipindani mwendo umodzi pafupi ndi chifuwa, gwirani bondo lanu ndi manja anu ndikugwira masekondi 5 mpaka 10. Kenako, sinthani miyendo ndikubwereza mayendedwe khumi.

5. Masitepe mu sitepe

Ikani phazi limodzi pa sitepe kapena pamasitepe ndikukweza mwendo wina pang'onopang'ono sitepe kapena sitepe. Ndiye pang'onopang'ono mwendo wanu kubwerera pansi. Bwerezani nthawi 10 pa mwendo uliwonse.