Chitani "mpando" linga: zimene minofu ntchito?

Zochita kulimbikitsa nyama matako ndi miyendo kwambiri. Koma "mpando" - mmodzi wa ambiri. Ndipo osati popanda chifukwa. Kumene, m'pofunika kuti anthu amene ali ndi nthawi yochepa akufuna kupeza kokoma. Koma ntchito yake yaikulu ili kuti n'zotheka kunyumba, sizikusoweka zida masewera. Chinthu chokha chimene ali wofunikila chifukwa chidwi - kudziona bungwe.

N'chiyani chimachititsa ntchito "mpando"?

yambiri mu ntchafu, cellulite ndi kulemera owonjezera - zifukwa zikuluzikuluzo zimene timatsatira pamene akuchita kuchita izi. Koma kodi aliyense tikudziwa kuti ena embodiments za "mpando" kulola kutulutsa magulu osiyana minofu? Ndipo, kuwonjezera, kwambiri thanzi lanu:

• matenda magazi;
• kuchepetsa edema;
• kusintha kaimidwe;
• kupewa herniated;
• kulimbikitsa zida vestibular;
• kulimbikitsa minofu mtima.

Mfundo pamwamba zikuonekeratu kuti amachita izi si kuti "mpope" miyendo, komanso kuthandiza kuchotsa mitsempha varicose, kubwezeretsa kaimidwe, kuchepetsa kapena kupweteka vuto la mavuto ndi msana, komanso "akuyandama impso." Njira iyi ndi zothandiza anthu omwe kawirikawiri chizungulire ndi mutu koopsa.

Zochita zikuluzikulu

"Chopondapo" kumafuna minofu ya kumbuyo ndi miyendo.

• Imirirani khoma ndi nsana wake, mapazi pamodzi, ndi pa mtunda wa 30 cm ku khoma.
• Atatsamira kumbuyo khoma, "pansi" pa mpando kungoganiza.
• Kokani manja anu pa mbali yanu. Phewa-m'lifupi popanda kuika mapazi anu.
• Mafupa a chiuno ndi maondo kusunga mlingo woyenerera.
• Khalanibe kuti malo mphindi 1-3.

Zosintha zolimbitsa

Kutchire kukakumba ndikafuna kudzithandiza pa "mpando" kupopa ntchafu minofu, ng'ombe minofu.

• Imirirani khoma mbamuikha masamba ake phewa ndi kuchepetsa kumbuyo.
• Kokani manja anu pa mbali yanu.
• "Amawerama" pa mpando kungoganiza, msana wake kwa khoma osati pakamwa.
• Khalani maondo anu pa mlingo woyenerera.
• Squat kwa nthawi 10 20 waika 3.

Chitani "mpando" miyendo yake

Katundu pafupifupi onse minofu ya miyendo.

• Imirirani khoma ndi nsana wake, kuika mapazi anu phewa m'lifupi padera.
• Kokani dzanja lamanja pamaso pake. Wina njira - dzanja unakhota pa chigongono ndi anakakamizidwa pamtima.
• Atatsamira kumbuyo khoma, "pansi" pa mpando kungoganiza.
• Maondo m'chiuno kusunga mlingo woyenerera.
• Khalanibe ndi udindo mphindi 1 mpaka 3.

Kuyambira nthawi yoyamba kuchita masewera olimbitsa thupi "mpando" n'kovuta. Chofunika - musati overdo izo. Tiyenera kuyamba kakang'ono, "pansi" pa mpando kungoganiza ndi kudikira pang'ono masekondi. Pang'onopang'ono kuwonjezera nthawi. Ndiyeno inu mukhoza kuchita ntchito mu njira zingapo.

"Chopondapo" ndi miyendo anakweza

Katundu ntchito kwa mwendo minofu, m'chiuno ndi matako.

• Kumbuyo kwa mpanda, phewa m'lifupi popanda kuika mapazi anu.
• Pakuti oyamba - mikono pamodzi thupi, khoma. Mukhoza pang'onopang'ono kusokoneza - mikono anawonjezera pamaso pake kapena unakhota pa elbows ndi anakakamizidwa pamtima.
• Atatsamira kumbuyo khoma, "pansi" pa mpando kungoganiza.
• Maondo m'chiuno kusunga mlingo woyenerera.
• Pokhala kukweza phazi limodzi patsogolo. The mwendo wina kubwereza chinthu chomwecho.

Chitani ndi dumbbells

Chitani "mpando" ndi dumbbell ntchito zikuphatikizapo soleus, quadriceps, kuwonjezera katundu minofu ya kumbuyo ndi m'chiuno.

• Imirirani khoma ndi nsana wake, kuika mapazi anu phewa m'lifupi padera.
• Atatsamira kumbuyo khoma, "pansi" pa mpando kungoganiza.
• Manja ndi dumbbells kukokera patsogolo.
• Maondo m'chiuno unachitikira pa makona a madigiri 90.
• Khalanibe ndi udindo mphindi 1 mpaka 3.

Chitani ndi dumbbells, mukhoza pang'onopang'ono kusokoneza - kuchita KUKHALA akuluakulu, mwendo zikubweretsa, kuwonjezera nthawi ndi chiwerengero cha likuyandikira.

"Chopondapo" mpanda

Chinthu chophunzira - zolimbitsa "mpando" wa pakhoma. Amene minofu akugwira ntchito pa masewera olimbitsa thupi?

• Ng'ombe.
• The gluteus Maximus.
• Soleus.
• The quadriceps minofu ya ntchafu (quadriceps).
• minofu Back (flexors).
• Hamstring.

Ayamikira pa kukhazikitsa womberani

Choncho ndi "mpando" monga kuchita chinthu chabwino ndipo apindule pazipita kwa izo? Vuto lalikulu - kusunga thupi malo olondola. Kusonyeza "mpando" zovuta chifukwa chakuti ndi m'malo ovuta atimane. Pa kuphedwa kwa KUKHALA akuluakulu kapena mwendo chimakweza - ndi zosatheka. Moti poyamba m'pofunika kulabadira izo, kusunga nsana wanu mosabisa. Miyendo ndi ndichotse pa makona a madigiri 90, pa siteji oyambirira kuwasunga masekondi ochepa. Kubwerera ku malo ake apachiyambi mwamsanga mavuto ndi kumvera mu minofu.

Pa akhale akuluakulu kuonetsetsa kuti maondo anu musati kudzalamulira nsonga za zala. Zimenezi zingachititse kuwonongeka kwa bondo. Manja akhale molunjika ndi omasuka. Manja kuthandiza okha ndi osafunika. Ngati zolimbitsa thupi ndi "mpando" molondola anachita, mavuto wamphamvu anamva mu miyendo. M'chiuno ndi ululu kumbuyo palibe.

Koyamba, ndi zolimbitsa lophweka, koma n'zotheka molondola kuchita osati aliyense. Chofunika - n'kudziphatika luso. Chinsinsi bwino kukhazikika mwendo minofu - Moyenera zolimbitsa "mpando."

Reviews ndi Results

nkhani zambiri kutsimikizira kuti losavuta koyamba thupi ndi zovuta kuchita. Makamaka anyonyomala. Koma ndi zedi! zotsatira chidwi - miyendo wangwiro amawapopa, mwezi umodzi noticeable kusintha. Osati kokha miyendo kukhala slimmer, koma amapitanso kulemera kwambiri. Pakuti mofulumira ku mphamvu kuchotsa mafuta ndi ufa mankhwala - ndi miyezi 2 akhoza kudzitama miyendo ang'ono ndi maonekedwe.

Mu review, ambiri kulemba za kupambana kwawo. Pamene anafooka moyo (wongokhala ntchito) ndi kovuta kuti mu mawonekedwe. Palibe nthawi masewero olimbitsa thupi, ndi kunyumba kupereka kwa kalasi kuposa mphindi 20 n'zosatheka. Apa ndi "mpando" ndipo amawapulumutsa. Ntchito tsiku ndi nthawi yambiri chofunika.

Pamaso pa kalasi Mphindi 5 wolakalakika "konzekera" - ngati, kulumpha. Apo ayi mawondo pambuyo zolimbitsa "kuwotcha." Patatha mwezi umodzi, mapazi ake ndi, Chofunika kwambiri, ntchafu ndinasintha stroyneyut. Mwamsanga zaka zakubadwa vuto - "makutu" pa m'chiuno. Yovuta, koma mapeto cholakwika njira.

Monga mu mwezi watha kuti zotsatira?

Ngati mukufuna kuchotsa mafuta m'mbali mwa mimba ndi kwa kanthawi kochepa, ntchito "mpando" sikokwanira. nkhawa thupi ayenera kuperekedwa 30-40 Mphindi, kuwonjezera Zochita 3-4 - pa atolankhani ndi cardio. Aliyense kulimbitsa thupi Bwerezani "mpando", ndi zina - kuti Njira. Mwachitsanzo, tsiku lina kuganizira minofu ya manja ndi chifuwa, ndi zina - minofu m'mimba. Choncho kuti "kupopa" minofu, mmene maphunziro adzakhala ambiri apamwamba.

Pakuti mofulumira Tisawasale zakudya mkulu-kalori zakudya. Fractional chakudya pafupipafupi ndi osakaniza ndi masewera olimbitsa thupi kwambiri imathandizira slimming ndi yambitsa kagayidwe. Izi osati kuonda, kusintha ukupeza ambiri, komanso kukwaniritsa zambiri mofulumira waukulu cholinga cha "mpando" Zochita - wochepa miyendo.