Ponena za kulimbitsa thupi, malangizo omwe amamvedwa kwambiri ndi awa: Pambuyo pakulimbitsa thupi, tiyenera kudzikulitsa ndikudzilolera kuti tikule mokwanira.
Pali mitundu yambiri yazolimbitsa thupi. Lero ndikuphunzitsani njira 15 zoyambira. Apite nawo kunyumba malinga ndi zosowa zanu.
1. Gwirani khoma, sungani zidendene zanu pansi, yongolani miyendo yanu, ndipo sungani miyendo yanu yowonda kwa 20. Bwerezani ndi mwendo wina.
2. Kutsogolo kwa ntchafu-quadriceps: dzanja limodzi limagwira khoma ndi phazi limodzi, dzanja lina limagwira phazi likugwira kapena kusintha phazi kuti ligwirizane kumbuyo, kumvetsetsa kumverera kokokedwa kutsogolo kwa ntchafu, ndikusunga mwendo ukubwereza kwa masekondi 20. . Samalani kuti musayende mukuyenda, ndipo mutha kugona pamimba kapena pambali.
3. Mbali yakumbuyo:
Ndi makina osindikizira mwendo, aliyense amatero. . Ikhoza kulumikizidwa: yesani magulu awiri, choyamba ndikutumiza mayendedwewo ndi dzanja lanu, gwirani masekondi 20, kenako nkuyenda kwina.
4. Gwiritsani ntchito kumanzere kwanu kuti mumve chigongono chakumanzere ndikutembenuzira kumanja kwanu kumanzere kwa thupi lanu kuti musindikize, kumva kukoka mwendo wanu wakumanja, ndikupotoza m'chiuno mwanu nthawi yomweyo, onani chiuno cham'mbali chitambasulidwa , gwirani masekondi awiri, sinthani ndikubwereza izi Zochita ziwiri.
5. Zingwe zam'mwamba: Kwezani mutu ndi dzanja limodzi, bweretsani mkono wowonda pafupi ndi mkono wapamwamba, gwirani chigongono ndi dzanja linalo, ndikukokerani ku Yin, gwirani masekondi 20, sinthani mbali ndikubwereza. Khalani akutambasula latissimus dorsi.
6. Ma biceps apamwamba ndi minofu ya deltoid:
Tsamira, kutsamira pamphasa, kutsamira, ndikuchichirikiza ndi manja awiri ndi Kuankuan. Samalani ndi njira yogwirira, chala chammbuyo. Gwiritsani masekondi 20.
Ngati mutatambasula kwambiri, imakhala minofu yolimba.
7. Chifuwa: Pezani chitseko cha chitseko kapena choyimitsira chokhazikika, gwirani chigongono ndi dzanja limodzi ndikupendekeka kapena kuimika. Pang'ono, kutalika kwa phewa, kudalira patsogolo kuti mumve kuti mukuyamikiridwa. Gwirani masekondi 20, ndikubwereza. .
8.Kuti mupeze choyimilira maso ndi maso, gwirani chipilala ichi ndi manja anu, m'chiuno mwanu, thupi likuwoneka ngati lopindika, kenako ndikubwerera. Sinthani mbali mutagwira masekondi 20. Chochitikacho chimafutanso kumbuyo kwa minofu ya deltoid.
9. Ikani minofu yanu yam'mimba pamphasa, ikani thupi lanu ndi manja anu, tsamira, ndikupangitsa kumva kuti mukutambasula mimba yanu, ndikuigwira masekondi 20.
10. Minofu yam'mimba: Monga kugona chagada, kanikizani ana onse ndi mbali imodzi mwamphamvu, ndikubwereza mbali ina mutadutsa 20.
Post nthawi: Jul-27-2021