Ngati tiyesetsa kuchita masewera olimbitsa thupi, zomwe thupi lathu silingathe kuchita sikuvulazidwa. Kulondola? Mwatsoka, ululu wammbuyo umachitikabe-zambiri. Kuti mupewe kuperekedwa ndi vertebrae yanu, pewani mayendedwe asanu ndi limodzi awa.
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Gradyreese / Getty Zithunzi Kukhala-ups
Atha kukhala machitidwe oyambira, koma chowonadi ndi chakuti ma sit-ups amavulaza kwambiri kuposa zabwino. Kuwonjezera pa kugwira ntchito pafupifupi 20 peresenti ya minofu yanu ya m'mimba, kukhala-ups kumapangitsanso kupanikizika kosafunikira pa ma diski a msana wanu, zomwe zingayambitse kupweteka kwa aliyense, mosasamala kanthu kuti ali ndi msana woipa kapena ayi. M'malo mwake, tsatirani zosintha zamapulanga, zomwe zingakupangitseni kuti mukhale omasuka posachedwa.
Squats
Ma squats ndi masewera olimbitsa thupi omwe amalimbitsa miyendo yanu ndi glutes, koma ndizovuta kuchita ndi mawonekedwe abwino (makamaka ngati mukugwira ntchito nokha). Ngati mwaphunzitsidwa bwino, ma squats asakhale vuto pamsana wanu, koma mpaka nthawiyo, khalani otetezeka, mofananamo masewero olimbitsa thupi ngati khoma.
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Makumi 20 nkhonya
Mvetserani, timakonda kusewera mu mphete mofanana ndi munthu wotsatira, koma nkhonya, ndi kuzungulira kwake kwakuthwa kwa torso (mukudziwa, pamene mukumenya), sibwino kuti muteteze msana wanu. Ngati mukuyenera kukhomerera thumba kwa ola limodzi, onetsetsani kuti mukulowetsa pachimake nthawi zonse. Pachimake cholimba chimakhala ngati corset yothandizira pomwe msana wanu ukukhudzidwa, zomwe zimapangitsa kuti musavulale kwambiri.
Kuthamanga
Pepani, othamanga othamanga: Kuthamanga, ndi kupsinjika mobwerezabwereza komanso kukhudzidwa kwakukulu, ndizovuta kwambiri pankhani ya ululu wammbuyo. Kuwombera mobwerezabwereza kwa mapazi anu ndi miyendo pansi ndizovuta kwambiri kwa iwo omwe ali ndi misana yofooka kale ndipo nthawi zina amawombera omwe alibe. Kuti muchepetse kulimbitsa thupi kwa cardio, tsatirani zinthu monga kupota ndi kusambira, zomwe zimayang'ana pa kupirira popanda kukhala olimba kwambiri pamalumikizidwe anu.
Zithunzi za RyanJLane/Getty Chingwe chodumpha
Monga ma squats, kulumpha chingwe ndi njira yothandiza kwambiri yomveketsa mawu poyatsa zopatsa mphamvu. Tsoka ilo, kumatanthauzanso kugunda kwamphamvu pamalumikizidwe anu, kotero ngati mumakonda kupweteka kwa msana (kapena kupweteka kwa bondo), ndi bwino kudumpha - palibe pun yomwe cholinga chake - zingwe zomwe zikugwirizana ndi masewera ena omwe amaphatikiza. mphamvu ndi chipiriro, monga kupalasa.
Kuthamanga kwa thovu (nthawi zina)
Timakhala ndi vuto lakumwa mowa mwauchidakwa kwambiri. Ndi njira yabwino kwambiri yochotsera kupsinjika ndi kulimba mu minofu pambuyo pogwira ntchito mopitirira muyeso. Koma, musanatuluke, onetsetsani kuti mukuchita bwino, zomwe zikutanthauza kuti musakhale kutali ndi kumbuyo (kumamatira kumadera monga quads, ntchafu zakunja ndi kumtunda). Ndi chifukwa chakuti palibe mafupa okwanira (minofu ikuluikulu yokha) kuti ateteze msana ndi ziwalo kupsinjika kwa chopukusira thovu.
