Ma Dumbbells Opezeka pa Chrome

Kukhala ndi chifuwa chachikulu nthawi zina ndi maloto. Malotowa amatha kukwaniritsidwa kudzera munjira zingapo: ma bras okhala ndi zingwe, opaleshoni yodzikongoletsa kapena, mwachilengedwe, masewera. Ndiye nayi momwe mungapangire minofu ya pachifuwa chanu ndi masewera olimbitsa thupi ochepa opangidwa kuti mabere anu aziwoneka okulirapo ... popanda luso!  kukhala ndi chifuwa chachikulu popanda kudutsa m'bokosi la opaleshoni ya pulasitiki, ndizotheka. Pali masewera olimbitsa thupi omwe amapangidwa makamaka kuti alimbikitse ma pecs. Ndani akuti limbitsani ndikumveketsa minyewa ya pachifuwa imanena kuti mabere olimba kwambiri!  Kuti muchite masewera olimbitsa thupi ang'onoang'ono awa, zonse zomwe mukufunikira ndi ma dumbbells opepuka, mphasa ya yoga ndi mpira wolimbitsa thupi. Chitani magawo awiri kapena atatu amayendedwe omwe ali pansipa, ndikubwereza m'magulu a 12.  Ndipo kumbukirani kutengera chizoloŵezi chatsopano chamasewera ichi katatu kapena kanayi pa sabata kuti mupeze zotsatira zowoneka!  Limbitsani mabere anu chifukwa cha sheathing.

 

Ntchito 1: bolodi losuntha

Lowani mu thabwa, manja ndi mapazi mothandizidwa. Mikono yanu  ili m'lifupi mwake ndipo thupi lanu liyenera kupanga mzere wowongoka kuchokera pamwamba pamutu mpaka zidendene zanu. Mapazi anu ayenera kuikidwa m'lifupi mwa pelvis yanu.

Kenako, pitirirani: kwezani dzanja lanu lamanja ndi phazi lakumanja ndikuzichotsa pa ma yoga. Bwererani pakati ndikuchita chimodzimodzi ndi kumanzere.

 

Khwerero 2: kukankhira mmwamba mosinthasintha

Lowani m'malo a sheathing, manja ofanana, msana ndi manja otambasulidwa.  Yesetsani kukankhira mmwamba, kuonetsetsa kuti mumangirira zigono zanu m'mbali mwanu. Imani kaye, kenaka bwererani pamalo oyambira.  Kenako kwezani dzanja lanu lamanja ndikukagwira phewa lanu lakumanzere. Mubwezereni pansi. Chitani chimodzimodzi ndi dzanja lamanzere.

 

Ntchito 3: ngwazi yapamwamba kwambiri

Lowani pamalo a thabwa ndi manja anu mofanana. Mikono yanu ili m'lifupi mwake ndipo thupi lanu liyenera kupanga mzere wowongoka kuchokera pamwamba pamutu mpaka zidendene zanu.

Monga ngwazi yapamwamba, tambasulani dzanja lanu lamanja kutsogolo, mpaka kutalika kwa phewa, kenaka mubwererenso pansi. Chinthu chomwecho kumanzere. Yakwana nthawi yokhulupirira kuti ndinu wamphamvu zonse. Monga momwe, kuchita masewera olimbitsa thupi nthawi zina kumakhala kwabwino!

 

Khwerero 4: gulugufe

Ikani mpira wa masewera olimbitsa thupi pansi pa khosi lanu ndikutenga dumbbell m'dzanja lililonse. Kwezani matako anu kuti torso, mimba, ndi matako anu zigwirizane.  Mawondo anu ayenera kupindika pa madigiri 90.

Pamalo awa, pindani zigono zanu m'mbali ndikutsitsa ma dumbbells mpaka kutalika kwa chifuwa ndi manja anu kuyang'ana kutsogolo.

Bweretsani ma dumbbells mmwamba kuti agwire pozungulira mawondo kumbali ya thupi lanu, zikhatho ziyenera kuyang'ana khoma kumbuyo kwanu.  Tsekani voliyumu _off  Kenako, tembenuzirani manja anu kutsogolo ndikutsegula manja anu kuti muwayike poyambira, ngati mapiko agulugufe.

 

Ntchito 5: ma dumbbells osinthasintha  Imani pamalo omwewo monga momwe mukuchitira pamwambapa.  Gwirani ma dumbbells pamwamba pa chifuwa chanu ndi chigongono chanu pa madigiri 90 ndipo manja anu otseguka. Kenako, tambasulani dzanja lanu lamanja ku denga. Bweretsaninso pamalo oyambira. Chinthu chomwecho mbali inayo.

 

Khwerero 6: deckchair

Panthawiyi, ikani mpira wa masewera olimbitsa thupi pamapewa anu, matako pansi, ngati kuti muli pa deckchair (pafupifupi zimamveka ngati izo!). Phimbani mawondo onse ndikuyika mapazi pansi.  Tsegulani manja anu kumbali, kuonetsetsa kuti musatambasule kwathunthu. Manja anu ayang'ana padenga.  Kenako kwezani ma dumbbells kuti agwire ndikubwerera pakati.

Bwerezani kusuntha kwa minofu ya mabere bwino.

 

Khwerero 7: mapapo

Tengani dumbbell m'dzanja lililonse, ikani phazi limodzi kumbuyo ndikugwada mawondo onse (monga mapapo).  Zigongono zopindika, tsegulani manja anu mbali zonse, zikhato zikuyang'ana kunja ndi ma dumbbell pamapewa.  Kenaka tambasulani dzanja lamanja, ndikuligwirizanitsa ndi chifuwa ndikubweretsa nkhonya kumanzere, bwererani pakati pa malo oyambira ndikuchita chimodzimodzi ndi kumanzere. Ndi zina zotero...