Ngakhale kuti anthu ambiri amayamba kukhala ndi chizolowezi chopita ku masewera olimbitsa thupi, ambiri a iwo amakonda kuchita masewera olimbitsa thupi kunyumba chifukwa chotanganidwa ndi ntchito komanso moyo.Komabe, popanda mapiritsi a barbell, kettlebells ndi zida zina zamasewera, tingakwaniritse bwanji maphunziro ndi mphamvu zake?
Toshihiro Mori, pulezidenti wa Japan Body Exploration Co., adatinso ali wotanganidwa, koma ngakhale mpando ungagwiritsidwe ntchito kuphunzitsa minofu yake panthawi yake yopuma.
Mori adanenanso kuti anthu omwe amapeza minofu chifukwa chophunzitsidwa mwamphamvu amawonjezera kuchuluka kwa metabolic komanso kuchuluka kwa zopatsa mphamvu zomwe amadya mwachilengedwe tsiku lililonse, zomwe zimapangitsa kuti zikhale zovuta kupanga minofu.Kutengera zomwe adakumana nazo, Mori adayambitsa njira yolimbikitsira maphunziro oyambira ndi mipando, kuphatikiza magulu awiri ochita masewera olimbitsa thupi omwe nthawi zambiri amagwiritsa ntchito.Ngati mwatopa kuntchito, ndi bwino kuchita seti imodzi kapena ziwiri panthawi yopuma.
Yendani 1: kukulitsa mwendo wapakati
Gwiritsani ntchito mpando kuti mugwiritse ntchito abs ndi ntchafu, makamaka rectus abdominis ndikupita ku quadriceps (minofu ya ntchafu yakutsogolo) kuti mumangitse pamimba.Ngakhale kuti kusunthaku kumawoneka kochepa, kumakhala ndi zotsatira zabwino pamasewera.
Khwerero 1 khalani pampando, gwirani m'mphepete mwa mpando ndi manja onse awiri, kwezani mapazi anu ndikugwada pang'onopang'ono.
Khwerero 2 Kwezani mawondo anu patsogolo, kusunga miyendo yanu moyandama osakhudza pansi, mmbuyo ndi mtsogolo maulendo khumi motsatizana.
Yendani 2: ntchafu yoyandama
Izi ndizochita zolimbitsa thupi zomwe zimatha kuyesedwa muofesi nthawi wamba, ndipo osachepera 1-2 seti zoyeserera tsiku lililonse, pamimba pamakhala kumverera kwamphamvu.Tiyenera kukumbukira kuti amuna akamayendetsa kayendetsedwe kameneka, n'zosavuta kugwiritsa ntchito mphamvu ya mkono kuti akweze thupi, ndipo kuyenda koyenera ndiko kugwiritsa ntchito mphamvu ya mimba, kuti amve kukondoweza kwapakati.
Gawo 1 khalani pampando ndi manja anu m'mbali.
Khwerero 2 Kwezani chiuno chanu pampando ndikukulitsa msana wanu kutsogolo kuti muchepetse mphamvu yokoka.
Ndizo zonse za njira yochepetsera thupi ndi mpando waofesi.Koma muyenera otetezeka ndi odalirika khalidwe ofesi mpando monga slimming zida zanu panthawi yopuma pambuyo ntchito.Wapampando waofesi ya GDHRO ndiwo omwe mukufuna.
Maofesi ambiri, olandiridwa kuti atchule tsamba la GDHRO:https://www.gdheoffice.com
Nthawi yotumiza: Dec-11-2021