6 Zisungeni Pazolimbitsa Thupi

Zamkati

• Maonekedwe amagawana zolimbitsa thupi zisanu ndi chimodzi zabwino kwa amayi zomwe zingakuthandizeni kuti mukhale owoneka bwino:
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Maonekedwe amagawana zolimbitsa thupi zisanu ndi chimodzi zabwino kwa amayi zomwe zingakuthandizeni kuti mukhale owoneka bwino:

Zochita zolimbitsa thupi za # 1: hover squat Yendani pamwamba pa mpando ngati kuti mukhala pansi, osalola matako kapena ntchafu zanu kukhudza mpandowo. Gwirani kwa masekondi 30, kumanga mpaka 1 miniti. Chitani izi zolimbitsa thupi zolimbitsa thupi nthawi iliyonse mukapeza kamphindi, cholinga chake kamodzi pa ola.

Zochita zolimbitsa thupi za toning # 2: dip yakukhitchini Nthawi zonse mukakhala kukhitchini, ikani ma triceps dips pogwiritsa ntchito mpando wakukhitchini: Imani kutsogolo kwa mpando ngati kuti mukhala pansi, kenako pindani mawondo ndi m'chiuno m'munsi, kuika manja m'mphepete mwa mpando, zala zolozera kutsogolo, manja molunjika. Yendani kumapazi patsogolo, ndi miyendo yolunjika ndi miyendo yolunjika, pindani ndikuwongola mikono, kusunga matupi pafupi ndi mpando wopanda kuwukhudza. Chitani 8-15 kubwereza.

Zochita zolimbitsa thupi za toning # 3: kufinya kogula Mukamakankha ngolo yanu, kapena nthawi iliyonse yomwe mukuyenda, lolani minofu yanu mwamphamvu momwe mungathere ndikuwasunga kuti mukhale ndi mgwirizano mukamayenda. (Palibe amene ayenera kudziwa!)

Zochita zolimbitsa thupi za toning # 4: crunch yamalonda Nthawi iliyonse malonda akabwera mukamaonera TV, chitani zomwe mwasankha mpaka pulogalamu yomwe mukuyang'ana ibwerera; sankhani kusuntha kwatsopano pa malonda aliwonse.

Zochita zolimbitsa thupi za toning # 5: kuyenda patelefoni Nthawi iliyonse mukakhala pafoni yam'manja kapena yopanda zingwe kunyumba, yendani mozungulira nthawi yonse yokambirana. (Valani pedometer ndikuwona masitepe akuwonjezera.)

Zochita zolimbitsa thupi za toning # 6: kuchitapo kanthu Mukamatsuka mano, kapena mutayimirira pa sinki yakukhitchini, kwezani mwendo umodzi pang’ono ndikuwerama ndi kuwongola mwendo wanu woimirira kuti mutsitse ndi mwendo umodzi. Limbitsani matako anu ndikusunga abs yanu pamene mukusweka. Pambuyo pa 10-15 kubwereza masewera olimbitsa thupi, sinthani miyendo ndikubwereza.

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