Kulimbitsa Thupi Lolimbitsa Thupi Lomwe Limalunjika Pamimba Yanu, ntchafu, ndi matako

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Mukufuna kuwonjezera mphamvu zanu pochita masewera olimbitsa thupi sabata iliyonse? Yakwana nthawi yoti mutsike ku zoyambira zachizoloŵezi chophunzitsira mphamvu kusukulu yakale. Wophunzitsa Kelly Lee adzakupangitsani kuti muzichita mayendedwe apamwamba (ndi zopindika). Ntchito iliyonse ya Kelly imaphatikizaponso machitidwe a mtima, kukhazikika, komanso kupirira poyeserera koyenera kwambiri.

Zolimbitsa thupi zamasiku ano ndizokhudza thupi lanu lakumunsi (Onani: 7 Lower-Body Blasters). Ndi kusuntha ngati squat yogawanika ya ku Bulgaria ndi kukankhira m'chiuno kuti mugwiritse ntchito inchi iliyonse ya theka lanu lakumunsi, mudzakhala mukumva kutentha m'matako ndi pachimake ndi kukonda zotsatira zake. (Mukufuna zambiri? Yesani Magulu 16 Omwe Adzagwiritse Ntchito Bulu Lanu.)

Zambiri Zogwirira Ntchito

Mufunikira mphasa wochita masewera olimbitsa thupi, dumbbell imodzi yolemera kwambiri, ndi mpando kapena benchi mkalasi ino. Chitani chilichonse kwa masekondi 30. Bwerezani zolimbitsa thupi katatu.

Wotenthedwa ndi chikwangwani cham'mbali cham'mbali, zotsegulira mchiuno, ndi lunge wothamanga, komanso chifuwa ndi zotsegukira kumbuyo.

Lowani kulimbitsa thupi kuyambira ndi ma push-ups, mlatho wokhala ndi makina osindikizira, ndi zopinira njinga. Pitirizani sema abs anu ndi glutes ndi zolemetsa m'chiuno ndi mlatho wolemera, wotsatiridwa ndi Bulgarian split squats. Chizungulireni ndikumazungulira mwendo umodzi ndikumangirira. Bwerezani kulimbitsa thupi kawiri kawiri kupitilira kutentha konse.

ZaGrokker

Kodi mungakonde kudziwa zambiri zamakanema olimbitsa thupi kunyumba? Pali masauzande olimba, yoga, kusinkhasinkha, ndi makalasi ophika athanzi akuyembekezerani ku Grokker.com, malo ogulitsira amodzi pa intaneti azaumoyo wathanzi. Komanso Owerenga mawonekedwe amachotsera okha (kupitirira 40 peresenti!)-chotsereni lero!

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