Nkhanu

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Nkhanu

Kuchita masewera olimbitsa thupi a Crab ndi masewera olimbitsa thupi athunthu omwe amathandizira kuti pakhale mphamvu, kusinthasintha, ndi kugwirizana, zomwe zimapangitsa kuti zikhale zopindulitsa kwa anthu onse olimba. Imayang'ana kwambiri minofu m'manja mwanu, mapewa, abs, kumbuyo, ndi glutes. Anthu angafune kuchita masewera olimbitsa thupi chifukwa sikuti amangolimbitsa thupi komanso kuchita zinthu mwachangu komanso amalimbitsa thupi komanso kuwongolera thupi, zomwe zimathandizira kuti azichita bwino pamasewera osiyanasiyana ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Nkhanu

• Dulani m'manja mwanu ndikukweza m'chiuno pansi mpaka thupi lanu lipange malo otsika, ndi ntchafu zanu zofanana ndi pansi.
• Sungani khosi lanu momasuka ndikuyang'ana pamwamba padenga.
• Gwirani izi kwa masekondi pang'ono, ndikuyika pachimake chanu ndi ma glutes kuti mukhale bata.
• Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira, kuonetsetsa kuti mukuyendetsa pamene mukuyenda. Bwerezani zolimbitsa thupi nthawi zambiri momwe mukufunira.

Izinto zokwenza Nkhanu

• Kutentha: Musanayese kuchita masewera olimbitsa thupi a Crab, ndikofunika kutenthetsa thupi lanu. Izi zingathandize kupewa kuvulala ndikupangitsa kuti masewerawa akhale othandiza kwambiri. Kutentha kwabwino kungaphatikizepo ntchito zopepuka za cardio monga kuthamanga m'malo, kudumpha ma jacks, ngakhale kuyenda mwachangu.
• Kupita Pang'onopang'ono: Musathamangire kuchita masewera olimbitsa thupi a Nkhanu kwa nthawi yaitali ngati ndinu woyamba. Yambani ndi nthawi zazifupi, mwina 10-30 masekondi panthawi, ndipo pang'onopang'ono onjezerani pamene mukukula

Nkhanu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Nkhanu?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a nkhanu. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuyamba pang'onopang'ono ndikuwonetsetsa kuti mukuchita bwino kuti musavulale. Kuchita masewera olimbitsa thupi a nkhanu ndi njira yabwino yowonjezerera mphamvu zam'mwamba za thupi ndi kukhazikika kwapakati. Zingakhale zovuta poyamba, koma ndi chizolowezi chokhazikika, munthu akhoza kusintha pakapita nthawi. Ngati pali kusapeza bwino kapena kupweteka pakuchita masewera olimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo ndipo akuyenera kufunsa dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Nkhanu?

• Nkhanu ya Dungeness, yomwe imapezeka m'madzi a Kumadzulo kwa Nyanja ya North America, ndi chakudya chodziwika bwino cha nsomba zam'madzi.
• Nkhanu ya King, yomwe imakhala m'nyanja yozizira pafupi ndi Alaska, ndi imodzi mwa mitundu yayikulu kwambiri ya nkhanu ndipo nthawi zambiri imagwidwa kuti igwiritsidwe ntchito pamalonda.
• Nkhanu ya Hermit, kanyama kakang'ono kamene kamakhala m'zigoba zotayidwa, imapezeka pamtunda komanso m'nyanja.
• Nkhanu ya Fiddler, yomwe imadziwika ndi zikhadabo zake zazikulu kwambiri, imapezeka m'mapiri a mangrove, madambo amchere, ndi madera amchenga kapena matope.

Izinto zokufunda ezishisa ezivumelekile Nkhanu?

• Zochita za Bridge Bridge ndizowonjezeranso kwambiri kwa Nkhanu chifukwa imayang'ana ma glutes ndi m'munsi kumbuyo, zomwe ndizofunikira kuti nkhanu ikhalebe, ndipo imathandizanso kusintha kusinthasintha ndi kusinthasintha.
• Potsirizira pake, zolimbitsa thupi za Plank zimakwaniritsa Nkhanu mwa kulimbikitsa pachimake ndi kuonjezera kupirira, zomwe ndizofunikira kuti zikhale ndi malo a nkhanu kwa nthawi yaitali, komanso zimagwira mapewa ndi mikono, mofanana ndi Nkhanu.