Magulu Otsutsa: Chida Chabwino Kwambiri Panyumba Yanu Yanyumba

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Simufunikanso malo ochitira masewera olimbitsa thupi onse odzaza ndi zida kuti mukhale ndi thupi lamphamvu, lachigololo. M'malo mwake, zida zamagetsi zomwe sizinyalanyazidwa ndizochepa kwambiri komanso zopepuka mutha kupita nazo kulikonse-gulu lotsutsa. Ndi chida chosavuta ichi, mutha kuchita masewera olimbitsa thupi kunyumba kwa minofu iliyonse mthupi lanu. Mutha kuchita zolimbitsa thupi zilizonse zomwe mungachite ndi zolemera ndizosintha zochepa chabe.

Kuti mumveke bwino thupi lanu lonse, phatikizani gulu lanu lolimbana ndi chilichonse chapanyumba (paki, chipinda cha hotelo, ndi zina zotero) ndikuchita chizolowezi chanu cholimbitsa mphamvu. Pamene mukukula, mukhoza kufupikitsa gululo kuti likhale lolimba. Nazi zina zazikulu zolimbitsa thupi zomwe mungathe kuwonjezera pazochitika zanu zachizolowezi kuti mukhale ndi thupi lamphamvu, lachigololo.

Kulimbitsa Thupi Lonse: Ski Jumper

Zochita zosavuta izi zimagwira ntchito zambiri za minofu yanu yayikulu-mikono, abs, kumbuyo, ndi miyendo. Onjezani ku chizoloŵezi chanu kuti mutu uyambe kutsamira kuchokera kumutu mpaka kumapazi.

Kugwiritsa Ntchito Ab: Tube Chop

Ichi ndi chimodzi mwazochita zabwino kwambiri za abs kwa amayi, kukhazikika pachimake chanu chonse. Onjezani ku zomwe mumachita ndipo mudzakhala m'njira yoti mukhale ndi mimba yolimba.

Ab Workout: Plank yokhala ndi Triceps Extension

Limbikitsani kukula kwa thabwa lachikhalidwe pogwiritsa ntchito ma triceps anu ndi gulu lotsutsa.

Ab Workout: Side Bridge Cable Row

Olimpiki wazaka zisanu wa Olimpiki Dara Torres amagwiritsa ntchito zochitikazi kuti amupatse mapaketi asanu ndi amodzi mwamphamvu komanso achigololo.

Kulimbitsa Bonasi: Kokani ndi Kupiringa

resistance band ndi njira yabwino kwambiri yosinthira manja anu. Kusuntha kosavuta kumeneku kumagwiritsa ntchito ma triceps, biceps ndi msana wanu m'njira yosavuta. Ndizosangalatsa kuchita panja, kapena m'nyumba yanu.

Zambiri pamaphunziro a mphamvu:

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