Moni anzanga, uyu ndi Tony.

Lero tilankhule za zida zolimbitsa thupi panja.

Ndi chitukuko chachangu cha moyo wa mzindawo, tikukumana ndi zovuta zambiri kuchokera kubanja, maphunziro, ntchito ndi zina zotero.

Chifukwa chake nthawi zambiri timayiwala kusunga matupi athu kukhala athanzi, zomwe ndi zoyipa kwambiri.Ku China, pali mwambi wakale wotiThupi ndilo likulu la kusintha , zomwe zikuwonetsa kufunikira kolimbitsa thupi.

Sikuti kulimbitsa thupi kokha kungakubweretsereni thupi lamphamvu komanso lathanzi komanso kukupatsani malingaliro kuti mutha kupanga chilichonse chomwe mukufuna.

Ndiroleni ndikuuzeni zida zolimbitsa thupi panja.

1.Mipiringidzo yopingasa

Zochita zofala kwambiri pa bala yopingasa ndi kukokera mmwamba.Kukoka-kukhoza kunenedwa kuti ndi kuyesa kwenikweni kwa mphamvu zolimbitsa thupi.Osatero

yang'anani anthu akuluakulu omwe angapeze dzanja labwino mu masewera olimbitsa thupi.Mwinamwake iwo sangakhoze kuchita kukoka-mmwamba, ngakhale.Tiyeni tiyankhule za mulingo wamulungu

mayendedwe monga mphamvu ya mikono iwiri, kuyenda mumlengalenga, mimba mozungulira bala, m'chiuno mozungulira bala, ndi kukokera mkono umodzi.Limirirani

kuchita zopingasa kapamwamba kapamwamba, mukhoza mogwira chiuno, mimba, mapewa, mikono ndi magulu ena minofu.

Mayendedwe omwe mumachita pa bala yopingasa ndi othandiza kwambiri m'moyo, monga kuthandizira mikono iwiri ndi manja amodzi,

mwachitsanzo, angagwiritsidwe ntchito Kukwera ndi chiuno ndi pamimba kusinthasintha, etc.

2.Mipiringidzo yofanana

Kuphatikiza pa mipiringidzo yofananira yomwe ingawoneke m'masukulu kapena m'malo akulu olimba panja, m'deralo, poganizira zachitetezo ndi malo, mipiringidzo yambiri yofananira ili ndi zida.Mayendedwe a mipiringidzo yofananira ndi yofanana ndi mipiringidzo yopingasa.Pali masewera olimbitsa thupi ambiri olemera kwambiri.Zochita zolimbitsa thupi zolimbitsa thupi tsiku ndi tsiku ndizotambasula mkono ndikuwonjezera.Kupindika kwa mkono wokhazikika ndi kutambasula makamaka kumalimbitsa minofu ya triceps ndi deltoid, pamene kupindika kwa mkono wa pectoral ndi kutambasula ndizomwe zimakonda kwambiri pectoralis yaikulu.Kuphatikiza apo, kugwedezeka kwa mipiringidzo iwiri, mpukutu wopita kutsogolo kwa mipiringidzo iwiri, kutembenuzika kwa mwendo, ndi parallel-bar Russian jerk ndimayendedwe otchuka, koma muyenera kuchita zomwe mungathe.

3.Waist kupindika makina

Makina opindika m'chiuno ndi pafupifupi zida zokhazikika m'malo olimbitsa thupi.Chofala kwambiri ndi makina atatu opindika m'chiuno.Chida ichi chikuwoneka ngati munthu wokalamba wotsegula minofu ndi mafupa.Ndipo m'chiuno, kumapangitsanso mphamvu ndi kusinthasintha kwa minofu ya m'chiuno, njira yogwiritsira ntchito ndiyosavuta, kukana kumapangidwa ndi kukonza kumtunda kwa thupi ndi manja onse, kotero kuti miyendo yapansi imazungulira kumanzere ndi kumanja.Potembenuza chiuno, thupi lapamwamba liyenera kukhala lolunjika, pamimba pamunsi payenera kukhala lolimba momwe zingathere, ndipo miyendo iyenera kukhala yowongoka kapena yopindika pang'ono.

4. Woyenda pamlengalenga

Komanso ngati chida chofunikira kumadera olimbitsa thupi akunja, makina oyenda nawonso ndi ofunikira.Zomwe zimagwiritsidwa ntchito m'malo okhala ndi makina awiri oyenda pansi ndi makina atatu oyenda.Nthawi zambiri, okalamba ndi ana aang'ono amagwiritsa ntchito kwambiri.Ndipotu, ndikumvetsa bwino Pambuyo pa ntchito yake, mudzapeza kuti makina oyendayenda alidi chisankho chabwino cha maphunziro apamwamba monga kupachika thabwa, kukweza m'chiuno ndi kuyamwa m'mimba, ndi kuthamanga kwamapiri.

5.Nthiti Ladder

Nthiti nthawi zambiri imakhala ndi phewa limodzi ndi mapewa awiri.Mofanana ndi mipiringidzo yosagwirizana, ndi zipangizo zolimbitsa thupi zomwe zimatha kulimbitsa mphamvu ya m'chiuno ndi pamimba, kupachika kwa miyendo yapamwamba, komanso kugwiritsira ntchito kusinthasintha ndi kusinthasintha kwa miyendo ndi kumtunda. masewera olimbitsa thupi a nthiti, monga kukwera ndi mikono, zopachika, zosindikizira miyendo, zopachika, miyendo yolendewera, ndi nthiti za squatting, ndi zina zotero. Ndizoyenera kuti achinyamata azigwiritsa ntchito.

6.Makwerero apamwamba

Anzanu omwe atenga nawo mbali mu Spartan Warriors ayenera kudziwa kuti pali mlingo wotchedwa Tarzan, womwe ndi kugwiritsa ntchito mphamvu ya kugwedezeka kwa thupi ndi manja kuti mudutse zopinga, ndipo zida zakunja za makwerero ndizo mfundo zomwe Tarzan amagwiritsa ntchito.Da's Orang Taishan ali ndi zipilala zokhuthala komanso malo otalikirana ndi magawo, zomwe zimapangitsa kuti zikhale zovuta kutsutsa, pomwe makwerero ndi zida zolimbitsa thupi zocheperako.

Kuphatikiza pa kupachika kutsogolo kwa "Tarzan of the Great Ape", pogwiritsa ntchito makwerero, mungathenso kukoka, kukweza m'chiuno, kupachikidwa m'mimba ndi mayendedwe ena monga bar yopingasa, yomwe ndi yabwino kwambiri pazochitikazo. za mikono, mapewa, m’chiuno ndi pamimba ndi mphamvu zina.Zotsatira.

7.Taichi Spinner

Tai Chi spinner ndi mtundu wa zida zolimbitsa thupi wamba mdera lanu.Nthawi zambiri, ndi gudumu lalikulu la magawo awiri, lomwe kwenikweni ndi gudumu la Tai Chi lokhala ndi chogwirira.Wothamanga wamkulu amatha kulimbitsa mphamvu ndi kusungunuka kwa minofu ya paphewa, kusintha kusinthasintha ndi kusinthasintha kwa mgwirizano wa mapewa, ndipo ndi yoyenera kwa anthu omwe ali ndi mapewa olimba, omwe amapindulitsa kukonzanso kuvulala kwa mapewa.Pogwiritsira ntchito, kugwira chogwirira cha gudumu ndi manja aŵiri ndikuchitembenuza molunjika kapena molunjika panthaŵi imodzimodziyo sikungangogwiritsa ntchito luso la kulingalira komanso kumapangitsa kusinthasintha kwa manja ndi mapazi, zomwe zimakondedwa kwambiri ndi okalamba.

8.Massager m'chiuno ndi kumbuyo

M'malo ena olimbitsa thupi akunja, nthawi zina muyenera kuwona chotsuka chakumbuyo chakumbuyo.Sizida zolimbitsa thupi kwambiri monga chida chothandizira thupi, chomwe chimagwiritsidwa ntchito kwambiri kuthetsa kutopa kwa m'chiuno ndi kumbuyo.Mukamagwiritsa ntchito chopukutira chakumbuyo, chiuno chizikhala pafupi ndi gawo lakutikita minofu, gwirani mkono wopumira ndi manja onse awiri, kukoka ndimeyo mmwamba ndi pansi kapena kusuntha thupi kumanzere ndi ri.ght.

9 .Machira apamwamba a miyendo

Palinso chipangizo chokhala ndi zogwirira ziwiri mbali iliyonse ndi unyolo kapena shaft yolumikizira yomwe imatha kukokera kumanzere ndi kumanja.Imatchedwa thirakitala yam'mwamba kapena malo awiri kukoka-mmwamba bwino chimango.Makamaka amagwiritsa ntchito mphamvu zake kuti amenyane ndi kuwongolera kuyenda kwa mapewa.Kwa akatswiri ochita masewera olimbitsa thupi, makamaka amalimbitsa minofu ya paphewa, dzanja, mkono ndi mbali zina, kumapangitsa kuti minofu ndi mitsempha ikhale yozungulira paphewa, ndipo imakhala ndi zotsatira zabwino pakuwonongeka kwa mapewa ndi kuvulala kwakale, koyenera odwala ndi ma comrades okalamba..Koma mutha kutsutsanso njira zovuta, monga kukokera-miyendo yowongoka kapena kukankha kolendewera mwa kuwongolera malire anu mbali zonse ziwiri.

10.Elliptical makina

Chinthu chachikulu cha makina a elliptical ndikuti palibe mfundo yowunikira mawondo pamene thupi laumunthu limagwiritsa ntchito kuchita masewera olimbitsa thupi.Kugwiritsa ntchito makina opangidwa ndi elliptical makina sikungangolepheretsa, kuchepetsa ndi kuchepetsa khomo lachiberekero spondylosis, mapewa oundana ndi ululu wammbuyo wammbuyo, komanso kupewa mphamvu yokhudzana ndi mphamvu yomwe imapangidwa panthawi yothamanga, kuteteza bwino mafupa, motero kukhala ndi chitetezo chabwino.Makina a elliptical amatha kuchita masewera olimbitsa thupi ndikulimbikitsa kuwongolera kwa mitsempha ya sciatic, kupititsa patsogolo kupirira ndi mphamvu ya minofu ya m'chiuno, ndikulimbikitsa matako, ntchafu, chiuno cham'mbali ndi m'munsi pamimba kuti akwaniritse zotsatira za kujambula kwa thupi.

Mnzanga, Kuti mukhale ndi moyo wathanzi komanso wosangalala, musaiwale kuchita masewera olimbitsa thupi ngakhale mutakhala otanganidwa pochita chinthu chofunika kwambiri, chifukwa palibe chofunika kuposa thanzi lanu.

Izi ndi gawo chabe lazinthu zathu, ngati mukufuna zambiri, chonde titumizireni uthenga ndi kufunsa.

Kudikirira uthenga wanu wabwino!