Zolimbitsa thupi za ntchafu yamkati

Zamkati

• 1.Finyani mpira pakati pa miyendo yanu
• 4. Wopanda
• 5. Board 3 imathandizira
• 6. Kutsegula miyendo ndi zolemera

Zochita zolimbitsa ntchafu yamkati ziyenera kuchitidwa m'maphunziro apansi amiyendo, makamaka ndi zolemera, kuti mukhale ndi zotsatira zabwino. Kuchita masewera olimbitsa thupi kotere kumathandizira kulimbitsa minofu ya ntchafu, ndipo imatha kuchitidwa kunyumba, kuti isagwere m'derali. Komabe, kuti tipeze zotsatira zokongoletsa, ndizosangalatsa kuchepetsa mafuta amthupi kuchokera kuwotcha mafuta pogwiritsa ntchito masewera olimbitsa thupi.

Zochita zina zomwe ndizofunikanso kuti mukhale ndi thanzi labwino zimathamanga, kuyenda mwachangu, kupalasa njinga kapena elliptical, mwachitsanzo, zomwe ziyenera kuchitidwa koyambirira kwamaphunziro, kwa mphindi 15 mpaka 20. Pambuyo pake, mutha kuyamba kuphunzitsa zomwe zanenedwa pansipa, koma wophunzitsa kapena wolimbitsa thupi atha kuwonetsa zolimbitsa thupi zonse zam'munsi, zomwe zimaphatikizaponso kutsogolo (quadriceps), gawo lakumbuyo (hamstrings), gluteal ndi mbatata ya mwendo (ng'ombe).

Zitsanzo zina za zolimbitsa ntchafu zamkati ndi izi:

1.Finyani mpira pakati pa miyendo yanu

Gona mbali yako ndikukweza mwendo wako wakumtunda, kuusunga msinkhu wofanana ndi chiuno chako. Kuchita masewera olimbitsa thupi kumaphatikizapo kukweza mwendo wapansi (pafupi ndi pansi), kukhala bondo lolunjika. Bwerezani nthawi 12.

4. Wopanda

Falitsani miyendo yanu kuposa mulifupi paphewa ndikukweza manja anu, monga zikuwonetsedwa pachithunzichi. Kuchita masewera olimbitsa thupi kumakhala ndi kusakhazikika, momwe mungathere, maulendo 12 motsatizana.

5. Board 3 imathandizira

Khalani pa thabwa pomwe pali zogwiriziza 4: khalani ndi mapazi anu ndi manja anu pansi, osasunthika kwambiri. Ntchitoyi imaphatikizapo kubweretsa bondo pafupi ndi chigongono, mosiyana. Ntchitoyi iyenera kuchitidwa pang'onopang'ono, kupewa kuvulala. Bwerezani nthawi 15.

6. Kutsegula miyendo ndi zolemera

Bodza kumbuyo kwanu ndikukweza miyendo yanu pakati, ndikuisunga bwino. Zochitazo zimakhala ndi kutsegula miyendo yanu, monga momwe tawonetsera pachithunzichi, maulendo 12 motsatira. Poyamba, zolemera za 0,5 kg zitha kugwiritsidwa ntchito, koma kulemera kumeneku kuyenera kukulitsidwa pang'onopang'ono.

Ngakhale kuti izi zitha kuchitika kunyumba, ndibwino kuti muzichita moyang'aniridwa ndi aphunzitsi azolimbitsa thupi kapena wophunzitsa munthu, kupewa kuvulala komanso kuti mupindule kwambiri ndi masewera olimbitsa thupi, ndikukhala ndi zotsatira zabwino. Ngati mukufuna kulimbana ndi kugwedezeka kwa ntchafu yamkati, onani malangizo ena amtengo wapatali kuti muwonjezere minofu.