Kulimbitsa m'mimba: Dongosolo

Zamkati

• Onaninso za

kuchenjeza msinkhu

Iyi ndi pulogalamu yapakatikati / yapamwamba ya ab kwa anthu omwe akhala akugwira ntchito ya m'mimba kwa miyezi 3-6 yapitayi. Ngati ndinu oyamba kumene, pitani ku "Oyamba: Momwe Mungapangire Kuchita Izi," tsamba 2, kuti muyambe. Ngati mwakhala mukugwira ntchito yam'mimba kwa miyezi yopitilira 6, tsatirani njira Yovuta: kumapeto kwa kusuntha kulikonse.

malangizo olimbikira Kuchita masewerawa kwamasiku anayi ndi sabata kumakhala ndi zochitika 6 zomwe zidagawika m'magulu awiri. Chitani gulu 1 pamasiku 1 ndi 3, ndi gulu 2 pamasiku 2 ndi 4, ndikuwonetsetsa kuti mwapuma tsiku limodzi pakati pa masewera olimbitsa thupi. Chitani magawo 2-3 a ma 10-15 reps pazosunthika zitatu zilizonse, kupumula mphindi 1 pakati pama seti. Ngati mutha kumaliza kubwereza maulendo 15, onjezani kukana kwanu; ngati simungathe ngakhale kubwereza 10, chepetsani kuchuluka kwa kukana.

Konzekera Nthawi zonse yambani kulimbitsa mphamvu ndi mphindi zisanu zozizira kwambiri. Kenako tembenuzani torso ndikujambula 8s ndi mpira wamankhwala. (Kugwira mpira patsogolo panu ndi manja onse, sungani mpirawo chithunzi cha 8, kutsitsa mpira m'chiuno chakumanja, kenako kumanzere kumapewa, kenako kumanzere kumanzere, kenako phewa lamanja. Bwerezani 4-6 nthawi.)

mtima pansi Malizitsani kulimbitsa thupi kwanu ndikutambasula kutsogolo kwa torso lanu ndi mlatho: Lirani nkhope ndi mawondo opindika ndi mapazi pansi, kenako nyamulani m'chiuno mpaka thupi limapanga mzere wolunjika kuchokera mapewa mpaka maondo; gwirani kwa masekondi 20-30, kenaka tsitsani ndikumasula, ndipo pang'onopang'ono kukoka mawondo pachifuwa.

kupita patsogolo Mukangomaliza magulu atatu akusuntha kulikonse, chitani zolimbitsa thupi zonse zisanu ndi chimodzi mwazomwe zidalembedwa popanda kupumula; izi zikufanana ndi dera limodzi. Bwerezani kwa 2-3 mabwalo onse.

aerobic rx Kuti muchepetse kunenepa, chitani masewera olimbitsa thupi kwa mphindi 30 masiku 3-5 pa sabata. Kuti muwonetse bwino midundamu yanu, sankhani zochitika zomwe zimatsindika kutuluka kwanu, monga maphunziro apawiri, Kupota, kuthamanga, kulumpha chingwe, kumenyera nkhonya kapena kusewera tenisi.

OYAMBA: momwe mungachepetsere masewerawa

Asanachite zolimbitsa thupi pamasamba awa, oyamba kumene adzafunika kukhala ndi mphamvu. Yesani njira zotsatirazi, zomwe ziyenera kutenga masabata 3-4:

Gawo 1: Kankhani-ups Chitani 10-15 kukankha-mmwamba mosinthidwa (pa mawondo) kapena modzaza (kugwirizanitsa pa zala zanu) malo okankhira mmwamba. Mukamatsitsa, gwiritsani ntchito abs yanu kuti mukhale ndi torso yowongoka ndikupewa "kugwa m'mimba." Yesetsani mpaka mutha kuchita 15 mobwerezabwereza pogwiritsa ntchito mawonekedwe abwino.

Khwerero 2: Plank pose Lowani pamalo osunthira, okhala ndi mikono ndi mitengo ikhathamira pansi, zigongono zikugwirizana ndi mapewa, kenako ndikukulitsani miyendo kumbuyo kwanu, kusinthanitsa zala, kutuluka mkati, kupanga mzere wolunjika kuchokera kumutu mpaka zidendene; yesetsani kukhala ndi malo kwa masekondi 30-60. Yesetsani kuchita izi masiku 5-6 pa sabata, mpaka mutha kuyisunga kwa masekondi 60.

Gawo 3: Ziphuphu zoyambira Gona pansi, maondo opindika, mapazi pafupifupi phazi limodzi kuchokera m'chiuno. Ikani manja kumbuyo kwa mutu, zala osatsegulidwa. Contract abs, kukweza mutu, khosi ndi mapewa ngati gawo limodzi mu ziwerengero ziwiri. Imani kaye, chepetsani kuwerengera kawiri ndikubwereza. Gwiritsani ntchito masiku atatu pa sabata, kuyamba ndi magulu awiri a maulendo 10 ndipo pang'onopang'ono mumagwira ntchito mpaka 3.

Gawo 4: Chitani "Dongosolo" popanda kukana pang'ono kapena ayi. Tsatirani ndandanda yochitira kulimbitsa thupi kumanzere osalimbana kwambiri ndi momwe mukufunira. (Pogwiritsa ntchito chingwe chotsika kwambiri ndi chingwe chaching'ono, gwiritsani ntchito mapaundi 5-15.) Yambani ndi magawo awiri a ma reps 10 aliyense, kenako pang'onopang'ono mpaka magawo atatu a 15 obwereza. Komanso, gwiritsani ntchito njira Yosavuta: yolembedwa kumapeto kwa mawu aliwonse. Ganizirani zokhala ndi mawonekedwe abwino. Mukatha kuchita bwino, mwakonzeka kuyamba pulogalamu yonse.

Onaninso za