Amayi ambiri akufuna kuchita bwino, koma sadzasonkhana mwanjira iliyonse ndi Mzimu kapena sadzapeza nthawi yopita kuholo. M'malo mwake, pali masewera angapo osavuta omwe angakuthandizeni kukhalabe ndi matupi awo.
1. squats
Ndikofunikira kukumbukira nthawi yomweyo - muyenera kudya ndi kulemera kowonjezera, ndikuchita ndi miyendo yofala. Muyenera kumwa ma dumbbell, kuwakanikiza iwo kwa thupi pansi pa khosi, ndiye kukhala pansi, kupereka kuti mumakhala pampando. Pansi pa nsonga, bondo ayenera kukhudza. Squat - "King" onse ochita masewera olimbitsa thupi, makamaka omwe adapangira miyendo ndi malo a m'chiuno, chifukwa ndi izi, pafupifupi minofu yonse ya thupi imakhudzidwa.2. Fucks
Lunge amawoneka ngati squat, ndipo minofu yomweyi imakhudzidwa. Koma uku ndi kuchita masewera olimbitsa thupi kwa mwendo umodzi, osati kwa onse awiri. Ndikofunikira kuti mupite patsogolo ndi phazi limodzi ndikusuntha thupi lanu lonse pa mwendo uno, kenako zimabwereranso kuti ziime.
3. Hingi
Izi zikuchitika izi ndizolinga za kusuntha kwa mafupa ozungulira a m'chiuno, ndipo mutha kugwiritsanso ntchito ma dumbbells. Miyendo mu "Hinge" imafunikira kupitiriza m'lifupi mwake m'chiuno, potsamira kutsogolo, kugwira thupi lofanana ndi pansi, ndipo manja ofanana ndi mawondo. Kuchita masewera olimbitsa thupi, ndikofunikira kuyesa kusintha masamba, chifukwa kumalimbitsa msana wonse, komanso minofu ya biceps.4. Tanya-kukoka
Kuchita izi kutsanzira. Muyenera kugona kumbuyo kwanga, ndikugwira ma dumbbell pa chifuwa. Pambuyo pake, tidasiyanitsa manja ndi ma dumbbells kumbali kuti apezeke ndi ma trices ofanana pansi. Uwu ndiye masewera olimbitsa thupi kwambiri kwa minofu ya thambo, kuphatikiza mabere, mapewa ndi ma traceps.
5. Kunyamula
Zitha kuwoneka ngati masewera olimbitsa thupi kwambiri, koma ndizothandiza kwambiri, ngakhale kuti anthu ambiri amanyalanyaza. Chilichonse ndi chophweka - muyenera kulemera m'manja limodzi, kenako ndikupanga pang'onopang'ono kupanga ma 15-20 Zimathandizanso kulimbitsa msana, komanso zimathandizanso kuyanjana.
Zovuta zonsezi zitha kuchitidwa ndi kulemera kwakukulu kapena pang'ono, komanso kunyamula chiwerengerocho ndikusintha kwa njira, malinga ndi zaka zawo ndi mphamvu zawo.