Pezani Matani Otsutsana

Zamkati

• Chifukwa magulu otsutsa amagwira ntchito
• MITUNDU YOPHUNZITSIRA AMAKHALA NDI BANJA LA RESISTANCE
• Resistance Band Workout
• Onaninso za

Aliyense akuyesera kusunga ndalama, ndi magulu otsutsa ndi njira yosavuta yolimbirana popanda kuphwanya banki. Chosiyana kwambiri ndi magulu ndikuti mavuto amakula mukamawatambasula, kotero kuti zolimbitsa thupi zimavuta mukamayenda, kutsutsa minofu yanu mosiyana ndi zolemera. Izi zimakuthandizani kuti mukhale olimba mwachangu. Kuphatikiza apo, ndizopepuka, kotero mutha kuyika imodzi muthumba lanu mukamayenda. Onjezani izi pazomwe mumachita ndipo mudzawoneka ngati miliyoni-kwa ndalama zochepa chabe!

Chifukwa magulu otsutsa amagwira ntchito

Izi zimapangitsa minofu yanu yonse yayikulu. Thupi lakumtunda: Pectoralis wamkulu ndi deltoids amasunthira manja anu kutsogolo ndi mbali, pomwe ma biceps anu ndi ma triceps amapinda ndikuwongola zigongono. Latissimus dorsi amakokera manja anu kumbuyo ndi pansi, ndipo m'mimba mumasinthasintha msana wanu ndikusinthasintha thupi lanu. Thupi lapansi: Ma glutes amatambasula miyendo yanu ndikuthandizira kuwazungulira kunja; ma quadriceps anu ndi ma hamstrings amakula ndikusinthasintha (kupindika) mawondo anu.

MITUNDU YOPHUNZITSIRA AMAKHALA NDI BANJA LA RESISTANCE

1. pectoralis yaikulu ndi deltoids

2. biceps ndi triceps

3. latissimus dorsi

4. pamimba

5. glutes

6. ma quadriceps ndi ma hamstrings

Resistance Band Workout

Mufunika gulu lotsutsa komanso benchi. Tentetsani kwa mphindi 5 mpaka 10, kenako pangani gawo limodzi osapuma; pumulani kwa mphindi 1 ndikubwereza dera kamodzi kapena kawiri.

Pitani ku Resistance Band Workout

Onaninso za