Kulimbitsa Thupi Kuwononga Thupi Lanu Lapamwamba Mumphindi 20

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Pamene mukuyang'ana masewera olimbitsa thupi atsopano kuti muyambitsenso zinthu nyengo ino, barre akhoza kuchita zonse. Kuyenda kwakung'ono, kosunthika kumatha kugwira ntchito zonse kuyambira pachiwuno mpaka kuma biceps anu (onani izi Panyumba Panyumba Zolimbitsa Thupi Lanu). Chizoloŵezi ichi chidzalekanitsa ndikulimbitsa thupi lanu lakumtunda ndi njira zachangu, zosangalatsa, komanso zogwira mtima. Michelle Rahlves wa Groker ndi zotsatira zabwino pantchito yovutayi yomwe imangoyang'ana pakukongoletsa ndikusunga thupi lanu mothandizidwa kuti muwotche minofu yolimba. Dinani sewero ndikutuluka thukuta! (Kuti mumve zambiri, yesani zida zisanu izi kuti musinthe mikono yanu.)

Zambiri zolimbitsa thupi: Zolemera zazing'ono zazing'ono ndizosankha.

Konzekera:

Kuchokera pamalo oyimilira, yambani ndi kupindika chakumbali ndi kupindika, kukankha kwa isometric + chigongono mpaka kukanikizira mawondo ndikusinthana mbali. Bodza pamphasa ndikuchita kukweza mwendo ndi mchiuno.

Kulimbitsa thupi:

Yambani pamalo omata ndi mikono yanu pa bar, yotakata kuposanso phewa. Chitani zokankhira hafu, kukankha kwathunthu, ndi kukankha-mmwamba ndi kukweza miyendo mbali zonse ziwiri. Pitani ku malo a Superman ndi mimba yanu pamphasa ndikukweza manja anu ndi miyendo. Pitani ku galu wotsika kuti mutambasule. Pitani pamalo oyimilira pamiyendo: ma biceps opindika, kukhotera ndikusindikiza, zida zamanja, ma shimmies, ntchentche zazing'ono, ndikubwezeretsanso kumbuyo. Tambasulani ma triceps anu. Malizitsani kuvina kumbuyo, kuyambira ndi mlatho ndi kugunda, tuck ndikusindikiza ndi zidendene mmwamba, ndipo pamapeto pake mwendo umafinya. Kuziziritsa pansi ndi kutambasula msana wanu ndi hamstrings.

Lowani muvuto lathu la Januware!

Kodi mungakonde kudziwa zambiri zamakanema olimbitsa thupi kunyumba? Pali masauzande olimba, yoga, kusinkhasinkha, ndi makalasi ophika athanzi akuyembekezerani ku Grokker.com, malo ogulitsira amodzi pa intaneti azaumoyo wathanzi. Komanso Maonekedwe owerenga amapeza kuchotsera kwapadera-kupitirira 40 peresenti! Yang'anani lero.

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