Zokuthandizani Kukhala Olimba Kuti Muthane Ndi Matenda

Zamkati

• Ngati zikuwoneka ngati posachedwapa mukungopita kokachita masewera olimbitsa thupi, yesani maupangiri olimbawa kuchokera kwa wophunzitsa anthu ku New York City a Christa Bache.
• M'malo modandaula, yesetsani kuchita izi ...
• Kuphwanyidwa kolemera ndi chipika cha yoga
• M'malo mochita kusindikizira paphewa, yesani izi ...
• Kuphatikiza gulu lotsutsa
• M'malo modzikweza, yesani izi ...
• A squat akuya otsatiridwa ndi theka squat
• M'malo moima ma biceps curls, yesani izi ...
• Kwezani ma curls pa benchi yosinthika
• Onaninso za

Ngati zikuwoneka ngati posachedwapa mukungopita kokachita masewera olimbitsa thupi, yesani maupangiri olimbawa kuchokera kwa wophunzitsa anthu ku New York City a Christa Bache.

Mudzawonjezera zovuta pazomwe mukupita-ndikuwona zotsatira mwachangu. (Chitani maulendo 10 mpaka 20 pazochita zilizonse.)

M'malo modandaula, yesetsani kuchita izi ...

Kuphwanyidwa kolemera ndi chipika cha yoga

Gwirani dumbbell 1 mpaka 3-pounds ndi manja onse kumbuyo kwa mutu wanu ndikuyika chipika pakati pa ntchafu zanu, mapazi pansi. Sungani kulemera kumbuyo kwa mutu wanu pamene mukugwedeza.

Limbikitsani kulimbitsa thupi "Kuphatikiza dumbbell amps kukana, ndikupangitsa kuti kusunthira kukhale kovuta, ndipo chipikacho chimabweretsa m'chiuno mwanu ndi minofu yamkati mwa ntchafu."

M'malo mochita kusindikizira paphewa, yesani izi ...

Kuphatikiza gulu lotsutsa

Imani pakati pa gululo ndikugwira mapeto ndi dumbbell m'dzanja lililonse pamapewa. Sindikirani zolemera pamwamba, gwirani kuwerengera 2, kenako mubwerere pomwe mwayambirako ndikubwereza.

Limbikitsani kulimbitsa thupi "Mukagwiritsa ntchito magulu olimbana ndi zolemera, mumakakamiza minofu yanu kugwira ntchito molimbika kwambiri."

M'malo modzikweza, yesani izi ...

A squat akuya otsatiridwa ndi theka squat

Imani ndi mapazi m'lifupi m'lifupi ndikukhala otsika momwe mungathere. Gwirani kwa masekondi asanu, kenaka yimirirani.Pangani squat theka (pita pansi mwakuya kwambiri) ndikugwira masekondi 5 kuti mumalize 1 rep.

Limbikitsani kulimbitsa thupi "Kusintha mayendedwe anu kumapangitsa kuti minofu yanu ikhale yovuta kwambiri."

M'malo moima ma biceps curls, yesani izi ...

Kwezani ma curls pa benchi yosinthika

Gwirani dumbbell wa mapaundi 3 mpaka 5 m'dzanja lililonse ndikukhala pabenchi yopendekera ndi manja otambasula pansi, mitengo ya kanjedza ikuyang'ana kutsogolo. Sinthani zolemera pamapewa anu, tsitsani, ndikubwereza.

Limbikitsani kulimbitsa thupi "Kuchokera pamenepa, zimakhala zovuta kunyenga pogwedeza chiuno patsogolo kapena kutsamira kumbuyo."

Sankhani Maonekedwe monga gwero la malangizo anu onse olimbitsa thupi, kuphatikiza machitidwe olimbitsa thupi omwe muyenera kuchita kuti mukhale olimba komanso olimba.

Onaninso za