Kodi kuonda mwa manja a atsikana: Ntchitoyi

Vuto ambiri atsikana - momwe kuonda mmanja mwanu. Abambo amakhala alibe vuto ndi pamalowo, koma zilombo osalimba kuika kwambiri khama kukwaniritsa chimene mukufuna, chifukwa khungu pa manja anu zofewa, woonda ndi zambiri chagona, ndi kulemera owonjezera sakufuna kusiya.

N'chifukwa chiyani manja anu Musataye kulemera?

Kwa anthu ambiri, kapangidwe thupi, chizolowezi kunenepa ndi elasticity wa khungu la chibadwa anaika, ena ndi kuyesetsa pazipita, pamene zinthu zina kuchitika palokha. Zimachitika kuti kulemera owonjezera zikuwoneka kukhala pamenepo, ndipo manja kuyang'ana mafuta ndi flabby. manja akazi dongosolo loipa kovuta kuti apereke mu mapangidwe mawonekedwe zolondola, koma zimenezi si chifukwa mtima. Ngati tiyandikira nkhani comprehensively ndi azitengapo - zotsatira sizitenga nthawi yaitali!

malamulo Basic ndi ayamikira

Rule nambala 1 ndi n'kofunika kwambiri! Only zonse ndi Integrated njira vuto angathandize kuti muchotse izo. Choncho magulu ayenera kukhala anayi kapena asanu pa sabata. Pankhaniyi, ndi zofunika kuti mmodzi wa iwo anali pamodzi ndi cardio (kuthamanga, kudumpha chingwe, othamangitsa kapena kuvina kusala nyimbo).

Rule nambala 2 ndi kufunika yemweyo kuti kulimbitsa thupi kuvomerezedwa kwa mphindi 10-15 ndi kumapeto kwa zokambirana kutambasula minofu ndi tendons (kutambasula).

Rule nambala 3: mosalekeza kuwunika malo olondola a msana (zikhale molunjika), udindo wa mapewa (iwo alibe kukwera pamwamba kwa mutu) ndi mutu - sitiyenera kugwa mu mapewa, kapena lende. Korona mosalekeza kukoka mpaka msana olamulira.

Rule nambala 5: onse kayendedwe - kapena wopanda thupi, anapangidwa kayendedwe wozengereza masekondi 2-4 pa pachimake. Kusunthira mmwamba kapena manja mbali tapangidwa pokoka mpweya ndi pansi kapena pindani - pa kutulutsa lapansi.

Ndipo nambala 5 - nthawi kuwonjezera katundu, makamaka ngati Zochita savuta.

Atsikana ena kuonda m'manja mwanjira ina yovuta, choncho akufunika ntchito kulemera owonjezera kuonjezera mphamvu ya kukhudzana ndi nthawi ya waika.

Zochita zolemera

Kodi kuonda msanga m'manja mwa atsikana? Kumene, ndi Vuto zina. Sankhani dumbbells masekeli 2-3 makilogalamu, lalikulu - okhawo amene mukufuna kuwonjezera minofu kukula. Ngati simunapempherepo chinkhoswe ndi kulemera, pamene poyamba mungagwiritse ntchito polutorakilogrammovye.

• Atakhala kapena kuyima ndi kuliika kumbuyo, muike manja anu pansi pamodzi pansi ndi pang'onopang'ono kukweza molunjika ndi atumiza kwa mzere mapewa. Pankhaniyi pamene akukweza burashi akuyang'ana mmwamba, ndipo pamene adatchithisira - pansi. 15 25 nthawi amapita limodzi.
• Tilting pa torso pa ma degree 45 pansi (mawondo chanu), kutenga manja yosavuta kumbuyo, kukonza, kuchepetsa tsamba, ndi maondo dzanja atagwira burashi ndi dumbbell mmbali wachibale torso ndi. Nkofunika kuonetsetsa kuti mlingo wa chigongono sanasinthe malo ake - kulisunga zonse anakweza apamwamba ndi ntchito pindani yekha. Kodi nthawi 20-25.
• manja Direct kulera kudzera mbali kwambiri ndi kugwera pansi. nthawi 15 pamene atagwirana manja ake mmwamba, ndi chimodzimodzi ndi kanjedza pansi.
• Kunama pa benchi kapena pansi, kuchepetsa dzanja mu dzanja, popanda kukhudza pansi, ndi maondo kuti chifuwa, kusunga elbows anu mu mzere. Bwerezani nthawi 15 mpaka 25.

Koma kodi Zochita kuchita kuti n'kakang'ono manja ngati palibe dumbbells?

Zochita popanda zolemera

Ngati nkhokwe mulibe dumbbells, momwe kuonda kudya manja kunyumba? Chithandizo ndi mphamvu thupi wokhulupirira kulemera, umene kupirira ntchito mofanana.

• Kukankhira akuluakulu ndi osiyana zokwanira - mmodzi wa zophweka kwambiri komanso zothandiza. Pokhapokha ngati inu kuganizira kuti kamodzi kuchuluka kwa phewa mtsikanayu chilichonse, muyenera simukhala nawo ndi kugwira lonse, bwino burashi anapereka pafupi torso ndi (kumva zowawa za manja thupi), ndi maondo elbows wanu molunjika. Mu udindo uwu, ndi bwino ntchito triceps, pecs ndi phewa ankadziwana. Ngati inu simungakhoze kuchita Kankhani akuluakulu ndi miyendo molunjika - mukhoza kuika maondo anu pansi. Kuchita nthawi zambiri, kotero kuti yotsirizira anali pa mphamvu pazipita m'mphepete mwa zotheka.
• Iwo akhoza wrung kunja kwa mpando kapena gome, kukhala kumbuyo kwa iye ndi kutumiza manja zala patsogolo. Kupinda miyendo, unakhota ndi limbitsani manja anu kachiwiri, ntchito mwankhondo (koma osati miyendo).
• ndemanga ambiri mokalipa akazi momwe kuonda mwa manja anu pa ntchito za dongosolo Callanetics: limbitsani manja anu mbali ndi mavuto pazipita. Pangani ang'ono-matalikidwe alili mmwamba ndi pansi, (osiyanasiyana 20-25 cm) mmbuyo ndi mtsogolo, kusunga manja wake wachifumu silikuyenda bwino. Yesetsani osachepera 100 zikwapu ngati (50 aliyense chimake) sali adatchithisira manja.
• Ku malo a kutchire kukakumba ndikafuna kudzithandiza kulumpha kubwerera zomangira za aima ndi kulumpha udindo poyambira. Ngati kulemera makilogalamu oposa 70, si bwino kuti kulumpha, ndi otshagivat kuti sanapite mekeza kwambiri pa mfundo za thupi. 15 25 nthawi.

Malo amodzi katundu - mmodzi wa yabwino kwambiri

Njira koposa zothandiza akazi kuonda mwa manja awo popanda mkangano zambiri - zoona, thabwa angabweretse. Mfumukazi ya maudindo onse malo amodzi, ndi options oposa 20. Pankhaniyi, bonasi zabwino monga omangika ntchafu, matako ndi atolankhani yotithandiza mu workouts wotsatira. The chikhalidwe chachikulu - malo olondola a msana: ayenera anawonjezera popanda sagging, ndi zofunika kutsogolera elbows kumbuyo. Ndipo amayesa kusunga miniti imodzi, pang'onopang'ono kuwonjezera nthawi ya zitatu.

Aliyense akudziwa "mlatho" ndi wabwino kwambiri kwa lamba phewa. Yesetsani malo kukukhala osachepera 3 masekondi 30.

njira ina yaikulu kuonda ngati mtsikana manja ndi mapewa - chabe kukokera mkono m'zigongono ndi kugwira mzere popanda kupinda kapena kuponyamo kwa mphindi 3-5, mphindi iliyonse zina pang'ono chabe akusandutsa phewa olowa patsogolo kapena kumbuyo. Pali options - manja kutsogolo, koma mungathe mu dzanja. Ndi bwino ntchito zosiyanasiyana yophunzira tsatanetsatane wa minofu yaing'ono.

Anatambasula kwa lamba phewa

Kodi muyenera m'manja otaika kulemera msanga? Kumene, kuchita Tambasula kwambiri ulusi minofu ndi tendons. N'chifukwa chiyani zimenezi ndi zofunika? M'dera la mapewa mwa anthu matsango a mwanabele ndi dongosolo lymphatic ndi udindo yoyeretsa ya thupi ndipo thupi, kotero, ntchito molondola za chamoyo wonse. Ngati minofu ndi wothinikizidwa ndipo mu hypertonia aakulu - lymph mfundo ndi wotsinidwa ndipo akhoza silingayende bwino, izo imaphwanya outflow wa lymph ku zimakhala, ndipo pali kutupa, magazi stasis, ndipo kenako kupita slag. Poizoni - kumeneko ndi onenepa. Pachifukwa ichi, musanyalanyaze zonse kutambasula minofu dzanja.

• Yolumikizana kumbuyo loko chala, ndi dzanja limodzi ndi mkono wake ndi zina pansi. Ngati simungakhale nawo manja - mungagwiritse ntchito chopukutira kapena lamba kuthandiza.
• dzanja Concatenate logwirana kumbuyo pa mikono molunjika ndi anawerama pang'ono kukoka manja ake pa okha pansi.
• Kokani dzanja Pamilunguyo loko kutsogolo ndi kumbuyo anamaliza kumverera kusemphana maganizo masamba phewa.
• Ikani dzanja lanu lamanja pa phewa kumanzere ndipo chigongono kudzikakamiza kusunga phewa mzere kufanana pansi.
• Kokani manja molunjika mmwamba, clasped manja ake ndi mwachangu kukoka mbali ya torso ndi manja, Taphunzira pang'ono pambali.

Kufunika kwa chakudya wathanzi

Kodi atsikana kuonda mwa manja awo popanda kudya chakudya chabwino? Inde njira. chimodzi chokha wokhulupirira zotsatira anakhumba sangathe podzafika kudya zikondamoyo ndi kumwa coke. Chakudya ayenera kukhala ndi kuchuluka apamwamba mafuta ntchito yogwira intestine, ndi okwanira kuchuluka kwa mapuloteni anafuna ntchito minofu. Chakudya M'malo mwake, yesetsani kuchepetsa - kenako kulemera adzakhala amakana, chifukwa, monga inu mukudziwa, ndi dzanja iye amapita lomaliza. Pansi ndi mowa fodya, ndi mchere; kutetezera! Yayikulu zakudya zokhala ndi ndalama yapamwamba ya shuga, mchere ndi gilateni.

njira zina kuthandiza

Pakuti sagging khungu ayenera zotsatira zoonjezera: angagwiritsidwe ntchito ndi matenthedwe zotsatira opangidwa, kutikita m'madera vuto ndi creams ndi zotsatira odana cellulite. Komanso, ngati muli ndi mwayi kugwiritsa ntchito dziwe - ndi bwino ntchito, chifukwa kusambira abwino osati kokha kwa manja kamvekedwe, koma thupi lonse.

Monga mukuonera, atsikana kuonda mwa manja a ndithu mwina, Chofunika, kupanga pang'ono khama, kuleza mtima ndi maganizo. Wavala diresi ndi zomangira woonda, inu muwona - ndi ofunika izo, sichoncho?