Thupi ndi njira yofunikira kuti anthu amakono azitsata thanzi komanso thupi lokongola, ndipo maphunziro am'mbuyo ndi gawo lofunikira kwambiri pakulimbitsa thupi.

Kodi mumakonda kudumpha maphunziro obwerera m'mbuyo? Lero, tikambirana za kufunika kwa maphunziro mmbuyo.

Choyamba, maphunziro am'mbuyo amathandizira kupanga ma curve okongola. Minofu yam'mbuyo ndi gawo lofunika kwambiri la thupi la munthu, limagwirizanitsa thupi lapamwamba ndi lapansi ndipo ndilofunika kuti likhale lolimba, lozungulira. Pogwiritsa ntchito minofu yakumbuyo, mutha kupangitsa kuti msana wanu ukhale wowongoka, wowoneka bwino, ndikuwongolera kukongola kwathunthu.

Chachiwiri, maphunziro ammbuyo ndi ofunikira kuti akhale ndi thanzi labwino. Kumbuyo ndi gawo lofunika lothandizira la thupi la munthu, lomwe limanyamula kulemera kwa thupi lathu lakumwamba ndi mutu. Ngati minofu yam'mbuyo sinapangidwe kapena kaimidwe kameneka sikuli kolondola, n'zosavuta kutsogolera kutopa kwa minofu, kupweteka ndi mavuto ena. Pogwiritsa ntchito minofu yam'mbuyo, mukhoza kulimbitsa mphamvu ndi kukhazikika kwa minofu, kuchepetsa ululu wammbuyo ndi mavuto ena, komanso kusintha thanzi la thupi.

Chachitatu, maphunziro ammbuyo amathanso kukulitsa kagayidwe kazakudya ndikufulumizitsa kuwotcha mafuta. Minofu yam'mbuyo ndi imodzi mwamagulu akuluakulu a minofu m'thupi, ndipo pochita masewera olimbitsa thupi kumbuyo, mukhoza kulimbikitsa kagayidwe kake ndikufulumizitsa kuyaka ndi kugwiritsira ntchito mafuta. Izi ndizofunikira kwambiri kwa anthu omwe akufuna kuchepetsa thupi kapena kukhala ndi mawonekedwe.

Pomaliza, maphunziro am'mbuyo amathanso kukulitsa chidaliro komanso kupsa mtima. Kumbuyo kowongoka, kooneka bwino sikumangopangitsa anthu kuwoneka odzidalira komanso otsogola, kungapangitsenso kudzidalira komanso kudzikhutira. Mukawona mzere wanu wakumbuyo ukuyenda bwino, mudzakhala otsimikiza kuti mutha kuthana ndi zovuta za moyo.

Mwachidule, maphunziro ammbuyo ndi ofunika kwambiri. Kaya ndi thanzi labwino, maonekedwe okongola, kapena kukulitsa chidaliro ndi khalidwe, maphunziro ammbuyo ndi ofunikira. Chifukwa chake, tisanyalanyaze maphunziro am'mbuyo olimbitsa thupi, ndikuyesetsa kumanga msana wathanzi komanso wokongola!

Ma GIF otsatirawa, tsatirani mchitidwewo mwachangu!

Zolimbitsa thupi 1, Zokoka (10-15 kubwereza, 4 seti)

Action 2, barbell mzere (10-15 kubwereza, 4 seti)

Kusuntha 3. Kwezani mbuzi (kubwereza 10-15, seti 4)

Kuyenda 4, mkono wowongoka pansi (nthawi 10-15, seti 4 zobwerezabwereza)

Zochita 5. Mzere wokhala (10-15 kubwereza, 4 seti)