Masitepe olimbitsa thupi: machitidwe 5 olimbitsa matako kunyumba (pogwiritsa ntchito sitepe imodzi)

0
- Kutsatsa -
allenarsi a casa rassodare i glutei eserciziallenarsi a casa rassodare i glutei

Kulimbitsa matako kunyumba, sitepe imodzi (kapena masitepe amakondomu) ndi okwanira. Nazi machitidwe 5 oti muchite komanso kangati kuti muphunzitse zotsatira zabwino

Kulimbitsa matako ndikuchepetsa miyendo kukhala panyumba sikuchitika mwachangu ngati kuthamangira kothamanga.

** Zochita 10 kuti mukhale oyenera mphindi 15 patsiku  **

** Zochita zolimbitsa thupi za 6 kuti muchite moyenera posakwana mwezi **

Koma ndi izo masitepe kulimbitsa thupi itha kukhala yosavuta kwambiri (ndipo kuti muchite izi mukufunikira sitepe imodzi, yomwe ingathenso kukhala ya masitepe apakondomu).

- Kutsatsa -

Kupereka lingaliro la maphunzirowa ndi Elena Mauri, wophunzitsa waKalabu ya Aspria Harbor.

Chandamale: miyendo toni ndi matako kunyumba.

Zida zofunikira: masitepe ndi okwanira, kapena kukwera kulikonse komwe kungagwiritsidwe ntchito ngati sitepe.

(Pitirizani pansipa chithunzi)

liel-ann-unsplash allenare i glutei a casa

Zochita zolimbitsa matako kunyumba

Pakati pa masewera olimbitsa thupi omwe mungakumane nawo mwachindunji kunyumba mothandizidwa ndi masitepe, pali choyambirira sitepe, masamba obiriwira nthawi zonse, omwe amaphatikizapo kusinthana pakati pa phazi lamanja ndi lamanzere. Yendani ndi phazi limodzi, pendani pansi ndi linzake. Ndipo mosemphanitsa.

- Kutsatsa -

Ngakhale mapapu tikulimbikitsidwa:

“Imani pafupifupi theka la mita kuchokera pamakwerero ndipo ikani phazi lotsika kwambiri.

Chifukwa chake pitilizani ndi kutsogolo kwamkati, ndipo khalani osamala kwambiri, pobwerera poyambira, kuti musunge msana ndi m'chiuno mowongoka, kuyika mphamvu kumatako », akulangiza Elena Mauri.

Kwa iwo omwe akufuna kuyesa, kuwonjezera pa thupi lawo, ngakhale kulumikizana, ndizotheka yesani magawo. 

«Ntchitoyi imakhala ndi kukwera masitepe owoloka phazi limodzi patsogolo pa linzake. Ngati zochitikazo zikuwoneka zosavuta kwa inu, mutha kukwera masitepe awiri pa nthawi, kapena, kuti olimba mtima kwambiri, yesani atatu ».

Kwa ophunzitsidwa bwino kwambiri, palinso kuthekera kwa Gwiritsani masitepe ndi mapazi pamodzi, kudumphira.

Izi ndi kuchiza-zonse kwa glutes ndi quadriceps, koma kumbukirani kutero kasupe kulumpha, miyendo yanu yowongoka pang'ono ndikukuthandizani ndi manja anu kuti mukhale olimba.

Pomaliza, kuthamanga: kapena m'malo mwake, onjezerani kukwera ndi kutsika pafupifupi ngati kuti mutha kuthamanga, koma pokhapokha ngati mukumva kuti mwakonzeka kutero ». 

Zotsatira zake ndi ziti?

«Phindu lalikulu pantchito iyi ya aerobic mosakayikira ndi toning: miyendo ndi matako ndi omwe ali ndi chidwi kwambiri, koma maubwino samathera pamenepo.


M'malo mwake, kukwera masitepe ndi masewera olimbitsa thupi othandiza kwambiri ngakhale pamlingo wopumira, ndipo amakulolani kutero onjezerani mphamvu zanu ndi chipiriro.

komanso masitepe olimbitsa thupi amakuthandizani kuti muchepetse kunenepa, kuyatsa zopatsa mphamvu, a kuthetsa cellulite ndi kusintha thanzi la mtima ».

Kuphunzitsa kangati?

«Upangiri wanga ndikuti yesetsani masitepe olimbitsa thupi katatu pa sabata, ndicholinga choti miyendo yowoneka bwino komanso matako e kuchepetsa mafuta»- Elena alengeza. 

** Kodi muyenera kuchita masewera angati kuti muwone zotsatira zake pakalilore? **

Chithunzi ndi Liel Ann & Bruno Nascimento on Unsplash

Chotsatira Masitepe olimbitsa thupi: machitidwe 5 olimbitsa matako kunyumba (pogwiritsa ntchito sitepe imodzi) adawonekera poyamba Grazia.

- Kutsatsa -