Kodi kuchotsa mafuta lyashek mwamsanga ndipo popanda kuvutika?

Kwa anthu amene ali ndi chidwi mu funso la mmene kuchotsa mafuta kuchokera lyashek, nthawi yaitali pali njira yosavuta komanso zothandiza kukwaniritsa chimene mukufuna popanda khama aliyense ndi mavuto.

Wokongola chithunzi akusonyeza pakalibe mafuta kapena mlingo wa iwo. Pofuna kuzindikira mwamsanga kuwonda lyashek, muyenera kuchita Zochita angapo.

Choyamba tiyenera kupeza dumbbells. Koma ngati ife - msungwana, ndipo ndalamazo timasangalala kuti ntchito pa awiri ina ya nsapato, timatenga mabotolo polutoralitrovye mudzaze iwo ndi madzi.

Chitani № 1

Kufalitsa mapazi phewa lanu m'lifupi padera ndi squat pansi. Mmalo awa, mabondo anu ndi mapazi ayenera kuyang'ana mbali zosiyana, ndi mafupa a chiuno n'kofunika kukana zapitazo. malo Dumbbell pakati pa miyendo yake. Tsopano tengani izo kuchokera pamwamba, privstante ndi kuika kumbuyo. Bwerezani ntchito imeneyi ayenera kukhala nthawi 15. Anaika dumbbell (kwa ife - botolo a) pansi ndi Chitani nthawi ina 10.

Ichi ndi chimodzi cha Zochita yabwino kwambiri amene kufunafuna njira kuchotsa mafuta lyashek. Komabe, muyenera kugwiritsa ntchito minofu osiyana, kotero ntchito.

Chitani № 2

Muyenera manja onse pa "dumbbell" ndi kuika mapazi anu phewa m'lifupi padera. Bend wina mwendo ndi ntchafu kuti apange mopendekeka ndi nainte madigiri utali wozungulira ndi phazi akukumana patsogolo. Pankhaniyi, Tsatiraninso kuti sapota nthawi zonse kukhala mowongoka. The pazipita pambali pa mwendo chachiwiri pambali, kotero mukuona kuti katundu kumanzere mbali mkati mwa ntchafu. Nyamuka udindo poyambira. Ntchitoyi ayenera kubwereza kasanu 12, ndiye kusintha ntchito mwendo ndipo ngakhale 12 nthawi. Onani kuti mwa Margolis Wheel zinayenda koma ndi tonse timafunikila minofu m'mimba, omwe ndi mwachilungamo zofunika.

Chitani № 3

Musanayambe ntchito kuchita zotsatirazi, kunama pa nsana wanu, yopuma. Ndipo tsopano flips mbali imodzi ndipo chitani. Kokani mwendo wina kutsogolo ndi unakhota yachiwiri bondo, kenako pansi. Dzanja ndi dumbbell ali wofunikila kuvala ntchafu ya mwendo inu asonkhanitsidwa, ndi kukatola kukhala mkulu monga kulola anatambasula. Bwerezani kukambiranako atasinthana maudindowo zina 10 lililonse mwendo. Kuwonjezeka katundu ndi olandiridwa. Ntchitoyi limatiuza mmene kuchotsa mafuta lyashek masiku angapo.

Chitani № 4

zinthu akanali yemweyo - munama mbali yanu. Apa m'pofunika kokha kuukitsa mwendo yaitali nthawi zambiri mmene mungathere. Kenako, miyendo ayenera kusintha. Iwo m'pofunika kuchita ntchito nthawi osachepera 15 mbali iliyonse.

Ngati mukufuna funso mmene kuchotsa mafuta ng'ombe, m'pofunika monga masewera olimbitsa thupi limodzi angathe kuchitidwa kawirikawiri - kuuka kwa pansi pamalo olankhulira. Pankhaniyi, mungathe kutenga katundu manja anu (dumbbells basi).

Choncho, tapititsa kwa inu mungachite ochepa mmene kuchotsa mafuta lyashek. Kufanana komanso liyenera kuunika zakudya anu ndi kusiya zinthu zowotcha, koloko madzi ndi zakudya mkulu-kalori. Tikufuna inu ndi mphamvu kukwaniritsa chimene mukufuna!