Malo Amodzi Amthupi Muyenera Kulekerera

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Phukusi lachisanu ndi chimodzi likhoza kuwoneka lamphamvu, koma maonekedwe akhoza kunyenga. Ngati mukungoyang'ana pa minofu yomwe mutha kuwona pakalilore, monga rectus abdominus ndi oblique, mwina mukukhala kuti mukukhala olimba komanso kupweteka kwakumbuyo. Pachimake cholimba, chogwira ntchito, komanso chokongola, muyeneranso kuphatikiza masewera olimbitsa thupi omwe amalimbitsa minofu yakuya, monga abdominis, kapena minofu yam'mbuyo, monga gulu la erector spinae ndi latissimus dorsi.

Lekani kunyalanyaza magawo ofunikira awa anu ndikulingalira moyenera masiku ano. Kuti msana wanu ukhale wabwino monga momwe abs amawonekera, onjezani masewera olimbitsa thupi omwe amayang'ana kukhazikika ndi kuyenda.

Kupatula thabwa, chitani 2 mpaka 3 ma seti 10 mpaka 22 obwereza masewera aliwonse.

Galu wa mbalame: Zochita izi zimagwira ntchito ngati njira yabwino kwambiri yopezera chidwi pazochitika zina. Lowani pamalo onse anayi pamphasa. Lonjezerani dzanja lamanja kutsogolo, ndikufika patsogolo panu pamene mukukulitsa mwendo wamanzere, ndikufika chidendene kumbuyo kwanu. Pamene mukusuntha, jambulani batani lamimba ngati mukuyesera kulikokera mumsana (izi zimathandiza kugwirizanitsa abdominis, gulu lakuya la minofu lomwe limazungulira pakati panu). Bwererani poyambira ndikubwereza ndi dzanja lamanzere ndi mwendo wamanja. Pitirizani, kusinthasintha.

Kutulutsa mpira kolimba: Gwirani pamphasa ndi mpira wokhazikika patsogolo panu pafupi ndi inu momwe mungathere. Ikani manja anu pamalo opempherera mpira, pafupi ndi thupi. Perekani mpira patsogolo panu mutatseka m'chiuno kuti thupi likhale lolunjika kuchokera pa bondo kupita pamapewa. Imani pamene mpira uli pansi pa mkono, ndiyeno sinthani kayendetsedwe kake popanda kupinda m'chiuno. Sikuti mukugwira ntchito yanu yokhazikika yodutsa abdominis, koma mukuchitanso latissimus dorsi yanu.

Chitsulo: Gona chafufumimba ndi manja otambasulidwa pamwamba pa mutu. Finyani glutes (yomwe imathandizanso kuti munthu akhale ndi thanzi lochepa m'mbuyo) komanso kubwerera kumbuyo kuti akweze mawondo ndi chifuwa chake, ngati Superman akuchoka. Bwererani ku malo oyambira ndikuwongolera.

Plank: Sankhani mtundu wanu kutengera mulingo wolimbitsa thupi. Ndimakonda mtundu wakutsogolo ndekha, wokhala ndi mphindi imodzi.

Wiper ya Windshield: Kuchita masewerawa kumakwaniritsa zofunikira zanu, koma kumathandizanso kuyenda komanso kusinthasintha kumbuyo kwanu. Bodza nkhope ndi mapazi pansi ndi mawondo m'chiuno, wopindika ngodya ya 90-degree. Ikani mikono mbali italiitali kutalika, mapewa akuyang'ana pansi. Sinthasintha mawondo kumanzere, kusunga phewa lamanja pansi. (Ingopitani momwe mungathere popanda phewa lakumanja likubwera.) Bwererani kumalo oyambira ndikubwereza pakuwona bwino, kusunga phewa lathu lakumanzere pansi. Pitirizani, kusinthasintha mbali.

Musalole kuti gawo lanu lapakati likhale lachiwonetsero. Khalani ndi mphamvu zoyikira kumbuyo mukakhala opanda ululu!

Tsopano, yonjezerani mafuta ndi Dzungu Spice Protein Balls.

Wolemba Pamela Hernandez, wophunzitsa payekha wotsimikizika komanso wothandizira zaumoyo ku DietsInReview.com

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