Zochita zotanuka zokulitsa miyendo

Zamkati

• Momwe mungakulitsire minofu ya ntchafu ndi gluteal
• Chitani zolimbitsa ntchafu
• Chitani masewera olimbitsa thupi mkati mwa mwendo
• Kuchita Zochita Ng'ombe

Kuchulukitsa unyolo wa miyendo ndi ma glute, kuwapangitsa kukhala omvekera bwino komanso otanthauzira, zotanuka zitha kugwiritsidwa ntchito, chifukwa ndi yopepuka, yothandiza kwambiri, yosavuta kunyamula komanso yosungira.

Zipangizo zophunzitsira izi, zomwe zitha kugwiritsidwa ntchito kunyumba kapena kumalo ochitira masewera olimbitsa thupi, zimalola kuchita masewera olimbitsa thupi omwe amathandizira kutembenuza ntchafu ndi ma glutes kukulitsa mphamvu, ndikulimbana ndi flaccidity, mafuta ndi cellulite amderali.

Maphunziro otanuka samangothandiza kuti nthenga zikhale zolimba, zimathandizanso kuti matako anu akhale olimba komanso manja anu ndi mimba yanu ikhale yolimba, chifukwa mphamvu yomwe imagwiritsidwa ntchito kuti ikoke zotanuka imafuna kuti muzilimbitsa thupi lanu lonse nthawi yomweyo ..

Momwe mungakulitsire minofu ya ntchafu ndi gluteal

Kuti izi zitheke, ndikofunikira:

• Chitani zolimbitsa thupi ndi zotanuka za ntchafu ndi ng'ombe, osachepera katatu pa sabata kwa mphindi 30;
• Muzidya zakudya zomanga thupi kwambiri, kudya nyama, nsomba, dzira, mkaka, tchizi ndi yogati tsiku lililonse. Dziwani za zakudya zina ku: Zakudya zamapuloteni.

Kuphatikiza apo, mutha kuchita masewera olimbitsa thupi ndikukhala ndi ntchafu ndi zotumphukira, mutha kugwiritsa ntchito makina apadera amiyendo yakumunsi, monga extensor, flexor kapena leg press, mwachitsanzo.

Chitani zolimbitsa ntchafu

Zomata zotanuka zimathandizira kugwira ntchito kutsogolo kwa ntchafu. Chifukwa chake, muyenera:

1. Mapazi atasiyana, kuika mwendo umodzi kumbuyo ndi wina kutsogolo, kuchirikiza mwendo wakumbuyo kokha kunsonga ya phazi;
2. Onetsetsani kumapeto kumodzi kwa zotanuka kumapazi ili kumbuyo ndipo gawo lina la zotanuka liyenera kukhala paphewa la mwendo wina;
3. Pindani bondo lakumbuyo pansi, ntchafu ya mwendo wakutsogolo ikufanana ndi nthaka ndi bondo mogwirizana ndi chidendene;
4. Pitani bondo ndi torso, kukankhira chala chakumiyendo chakumbuyo pansi.

Mukayamba zolimbitsa thupi ndi mwendo wakumanja kutsogolo ndi kumbuyo kwanu kumanzere, mukamaliza kubwereza, muyenera kusinthana miyendo ndikuchita zomwezo.

Chitani masewera olimbitsa thupi mkati mwa mwendo

Kuti mugwiritse ntchito mkati mwa ntchafu zanu, mutha kuchita masewera olimbitsa thupi mwakumanga gawo limodzi la zotchingira pa bar kapena pole, ndipo gawo lina la zotanuka liyenera kulumikizidwa kuphazi pambali pa bala. Kuti muchite izi, ingodutsani mwendo wolimba patsogolo pa mwendo wothandizira.

Pochita kunyamula ndikofunikira kuti nthawi zonse zotanuka zitambasulidwe ndi kumbuyo molunjika. Kuphatikiza apo, phazi lomwe lili ndi zotanuka siziyenera kukhudza pansi, zomwe ndikofunikira kutengera mimba.

Kuchita Zochita Ng'ombe

Ng'ombeyo, yomwe imadziwikanso kuti mapasa, ndi gawo la mwendo lomwe, pofotokozedwa, limapangitsa kuti mwendo ukhale wokongola kwambiri, chifukwa umakhala womvekera bwino. Chifukwa chake, muyenera:

1. Ikani nsana wanu pansi, kwezani miyendo mmwamba, ndikuwatambasulira kwathunthu;
2. Ikani zotanuka pamapazi anu, mukukoka ndi manja anu;
3. Loza zala zako kumutu;
4. Lozani zala zanu kudenga.

Kuphatikiza pa masewerawa, nthawi zambiri, mitundu yonse ya squat, imathandizira kuti mwendo ukhale wolimba komanso wolimba, kuwonjezera pakuthandizira kuzindikira matako. Phunzirani momwe mungachitire izi: zolimbitsa thupi za squat 6 zama glutes.

Dziwani zolimbitsa thupi zina kuti muyike mwendo wakudawo: Zochita zolimbitsa miyendo.