T-Shareser Free Cendrance

Kufotokozera kwaifupi:

Tsatanetsatane wazogulitsa

Matamba a malonda

Pulogalamu yolimbitsa thupi ya T-Scriness Pulogalamu ya T-Stone: Kupanga Maphunziro a Ntchito

Pulatifomu yolimbitsa thupi ya T ndi chida chosinthasintha, chothandiza chothandiza cha malo opangidwa kuti chizitsekereza mtima, mphamvu zolimbitsa thupi, komanso zobowoleza. Kapangidwe kake ka T-yowoneka kumachipatula ku nsanja ya m'makombo, yogawira kayendedwe kazinthu komanso kukhazikika kwa ogwiritsa ntchito a ogwiritsa ntchito.

Kapangidwe ndi Ntchito Zomanga

1. Kapangidwe ka TE-
- Pulatifomu imakhala ndi maziko apakati ndi mikono yopingasa, ndikupanga mawonekedwe. Kapangidwe kameneka kumakulitsa malo amphamvu komanso kusunthika kosiyanasiyana.
- Opangidwa kuchokera ku masy-p okwera kwambiri, amathandizira kulimba ndikuthandizira kulemera mpaka 300+ lbs (136+ makilogalamu).

2. Kutalika kosintha:
- Mitundu yambiri imaphatikizapo kugwirira ntchito lyproto kuti musinthe kukula kwa gawo la arobics, bokosi limadumpha, kapena kuphika.

3. Malo osakhazikika:
-Rbersed zokutira pamtunda zimalepheretsa ma stras, ngakhale pa shut yotupa kapena zochitika zovina.

4.
- Ma T-Scree imalola kusaka kopanda pake ndi zida zina zolimbitsa thupi (mwachitsanzo, kukana zida zolimbitsa thupi, ma dumbbells) kapena nsanja zingapo zopangira maphunziro olepheretsa kapena makonzedwe adera.

Mawonekedwe ofunikira ndi mapindu

1. Maphunziro ofunikira:
- Mosiyana ndi mzere wa T-mawonekedwe amalimbikitsa kusuntha kofananirako, digiloonal, ndi kusinthika, kumalimbikitsa masewera othamanga padziko lonse lapansi ndikusintha ntchito kutchuka.
- Zoyenera kubowoleza zamasewera (mwachitsanzo, mpira, tennis) kapena magwiridwe antchito olimbitsa thupi.

2. Kugwiritsa ntchito bwino:
- Mapangidwe ophatikizika amafanana mosavuta mu masewera olimbitsa thupi kapena studios yaying'ono pomwe akupereka malo okulirapo chifukwa cha manja ake.

3. Kusiyanitsa:
- Cardio: Gawo la aerobics, mabondo oyendetsa, ndi kulumpha kwa pulyometric.
- Mphamvu: Wokwezeka sprit squats, masikono a tricep, kapena otsika ndi zolemera.
- Kusamala ndi kusuntha: miyendo imodzi kapena yogayi youziridwa ndi mawonekedwe osakhazikika (mwachitsanzo, ndi pad yokwanira yowonjezera).

Ogwiritsa ntchito bwino

- Aphunzitsi olimba: kapangidwe ka gulu la gulu lokhala ndi mawondo.
- Osewera: Lambitsani mphamvu, mgwirizano, ndi mphamvu ya masewera.
- Othandizira Tomm Gymsts: Kukulitsa mitundu yosiyanasiyana m'malo ochepa.
- Odwala a Rehasi: Kuphunzitsa kochepa kwambiri kwa ophatikizana nawo.

Chitetezo ndi kukonza

- Kapangidwe ka mphambukidwe: zolemetsa zolemera kapena mikono yochuluka zimalepheretsa kulanda nthawi yamphamvu.
- kuyeretsa kosavuta: pukuta ndi mankhwala ophera tizilombo; Pewani mankhwala abungwe kuti asunge mawonekedwe.
- Kusungirako: Kupepuka komanso kusanja kwa malo ogulitsira.

Chifukwa chiyani kusankha njira yolumikizidwa ndi maso?

- Ufulu woyenda bwino: T-mawonekedwewo umaphwanya malire a kutsogolo-ndi-kubwereranso, kulimbikitsa 360 ° kulimbitsa thupi.
- Kukhazikika kwa masewera apamwamba: maziko owonjezeredwa amathandizira kusuntha kophulika ngati kudumphira kapena kupindika kwa ma burpee.
- Chisoni ndichisoni: Zojambula zamakono, zowoneka bwino nthawi zambiri zimakhala ndi zikwangwani zowoneka bwino zowoneka bwino komanso chizindikiritso chosavuta.

Mapeto

Kuwongolera kwabwino kwa T. Kaya limagwiritsidwa ntchito pamtima pamtima, kumanga mphamvu, kapena kuchitika kwa Agiriki, kapangidwe kake kokakamiza ogwiritsa ntchito njira zatsopano zoyendetsera nsanja wamba.

M'mbuyomu: Kell kettlellell

Ena: 58 masentimita woga