Kodi Zochita kungathandize mipata pakati pa miyendo atsikana?

Mipata pakati pa miyendo ya amayi - mtunda pang'ono kuchokera mwendo wina ndi mzake, pamene nthambi atsekedwa pamodzi. Ambiri akazi okongola imatengedwa ngati amenewa Mbali anatomical wokongola. Pangani chilolezo pakati pa miyendo, chithunzi cha zimene zili m'nkhani ino, njira zingapo. Chifukwa ndi kukwaniritsa mwa zakudya. Komanso, mipata pakati pa miyendo tingachite ndi thupi. Pa njira zonse adzalankhula kenako m'nkhani ino.

mbali anatomical

Musanayambe katundu nokha ndi Munthu akamakonda za kulenga chilolezo pakati pa ntchafu, muyenera kuganizira kuti atsikana ena konse tidalamula kuti abweretse kusintha. Mlandu yeniyeni mbali anatomical dongosolo mafupa. Zina za kugonana fairer Chiuno okha ali pafupi wina ndi mnzake. Choncho, ngakhale zolimbitsa thupi kapena zakudya Pankhaniyi wosatenga zotsatira. Inu muyenera kutenga mfundo imeneyi mopepuka.

zakudya

Kodi kupanga chilolezo pakati pa miyendo? Mmodzi wa options yabwino kwambiri kudya pang'ono zikuwoneka pano. Kupanga zakudya, atsikana ayenera kutsatira mfundo zotsatirazi:

1. Sikuti kuchepetsa wekha mochuluka kwambiri mu chakudya. Masana adye zakudya, chiwerengero caloric zili osapitirira 1600 kcal.
2. A chiwerengero chapadera cha menyu ayenera kutenga zipatso. Onetsetsani kudya zipatso ndi zitsamba. Anandilola nsomba ndi mbewu monga chimanga. Tatchulawa sanali nutritive mankhwala. Komabe, iwo adzachotsa kumverera njala, ndi kukhutitsa zimakhala ndi mavitamini ndi microelements.
3. Kuchotsa wosanjikiza chochuluka mafuta mkati mwa ntchafu, m'pofunika kudya chakudya chakudya chochepa. Pankhaniyi, kukhala patebulo tikulimbikitsidwa mawola ochepa.
4. Zakudya chakudya (zipatso ndi zipatso, dzinthu, masamba) ayenera kudyedwa pamaso chakudya. Masana, bwino kupereka mmalo zakudya zomanga thupi (nyama Taphunzira, nsomba).

Kodi kulenga ndi zakudya tsiku?

Pangani mipata pakati pa miyendo ndi thandizo la chakudya akhoza kupanga zolondola zakudya pulogalamu. Tiyenera kuchita monga chonchi. Kadzutsa wangwiro oatmeal, kumene inu mukhoza kuwonjezera magawo a zipatso ndi zipatso. Kusamba pansi chakudya akhoza unsweetened khofi kapena tiyi.

Monga mmodzi zikuwoneka zabwino chakudya saladi. An zina kutumikira msuzi otsika-mafuta zachokera nsomba. Sinthanitsani zonsezi zikhoza yophika dzira.

Mgonero komanso zofunika masamba saladi. Anandilola addendum magalamu 70-100 wa fillets yophika. Ngati njala kwambiri adzazunzidwa usiku, inu mukhoza kudya spoonfuls ochepa a kanyumba tchizi ndi otsika zili mafuta.

Zochita za chilolezo pakati pa miyendo

Mukhoza kukwaniritsa cholinga, alternating workouts kuti kuwotcha nkhokwe mafuta, ndi mphamvu Zochita. Gulu loyamba zikuphatikizapo kuthamanga, kusambira, othamangitsa, etc .. Pankhani maphunziro mphamvu, kutsindika adzaikidwe pa KUKHALA akuluakulu, mwendo chimakweza, lunges mbali, masitepe pa nsanja. Za workouts yabwino kwambiri kuti adzapanga mipata pakati pa miyendo wake, kulankhula pa.

anyonyomala

Monga m'munsi kuti mulimbitse minofu mu chiuno bwino kuganizira ntchito ya ochiritsira KUKHALA akuluakulu. Mofulumira zotsatira, mukhoza kudzawatenga manja a dumbbells, zikondamoyo kuchokera ku kathabwa kapena dumbbells. Pamene kunenepa zidzakuyenderani zambiri zipatso. Chinthu chachikulu apa - kuganizira kupirira.

Pamene akuchita anyonyomala mapazi akhale phewa m'lifupi padera. Mapazi ayenera atumiza zala pang'ono padera. Manja akhoza adzaikidwa mu udindo uliwonse yabwino umasinthasintha. Pogwira mpweya, muyenera kukhala pansi kuti ntchafu zanu ndi mu malo kufanana pansi. Imeneyi tikulimbikitsidwa kuima masekondi angapo. Bwererani ku malo apachiyambi safuna kuti ndifulumire, ngati inu kutulutsa.

njinga

Momwe chilolezo pakati pa miyendo? Ntchitoyi kudzakuthandizani, lotchedwa njinga. maphunziro imeneyi kutsogolo ndi akunja ndi ntchafu mkati minofu. N'zachidziwikire kuti n'kosavuta. Chinthu chachikulu - kusonyeza chifuniro ndi kupirira.

Pangani mipata pakati pa miyendo ndi masewera olimbitsa njinga akhoza kukhala motere. Muyenera kuti agone bwinobwino pa nsana wanu, kuwayika nthambi chapamwamba ku matabwa a. Miyendo ayenera mkati Limbo pa mlingo woyenerera. Inspiratory nthambi anaphedwa zozungulira zoyenda, ngati njinga ngo kusamutsidwa. Kuti akachite kasinthasintha mungathe osati kutsogolo komanso kumbuyo. Nditamaliza maphunziro m'pofunika kuchepetsa miyendo pansi ndi kuyesera kumasuka ngati kuli kotheka kwa mphindi zochepa.

lunges mbali

N'zachidziwikire kuti walola kuti yambitsa untapped deploying ndi adductors. Ndi zopanda phindu appreciable pa nthawi yaitali m'tsogolo kungakhale kulemera zina maphunziro kulemera mu mawonekedwe a dumbbell ndi zina zipangizo zamasewera.

Udindo kuyambira mu njira kuukira lateral ndi ambiri spaced miyendo. Backrest Choncho unachitikira mu malo woongoka. Munthu kufalitsidwa mu njira kutsogolo ndi maso imatsogoleredwa patsogolo. Pa zachifalansa muyenera kuchita ndi vuto yosalala kumanja kapena kumanzere mpaka ngodya ⁹⁰ pakati pa tibia ndi femur. Kutulutsa, kubwerera ku malo yoyambira, kenako kuchita ntchito chimodzimodzi ndi mwendo wina.

Kwezani zone femoral

Kuchita masewera olimbitsa thupi, amene angathandize kulimbitsa ndi kusunga minofu kamvekedwe ntchafu mkati, muyenera pogona pa mbali yake. Inu mukhoza kuika msana pa chigongono kwa mayiko pansi mutu. Ndi kulandira malo choyambirira ayenera kukweza miyendo ndi mapazi pamodzi. Mawondo ayenera kuchepetsedwa mu dzanja. Kenako m'chiuno lili pachifuwa. Ndiye kuwongola miyendo kumbuyo.

cardio

Limodzi chakudya chokha ndi ntchito zolimbitsa minofu, sadzaloledwa kulenga mipata diso kugwira pakati pa ntchafu. Pa kangapo osachepera sabata kuthera nthawi kofunika maphunziro mtanda dziko, tamaliza kusambira kapena othamangitsa. Ndi mtundu uwu wa maphunziro n'zotheka kuti kuwotcha owonjezera thupi mafuta. Akuthamanga, kukwera masitepe, kuyenda pa mwamphamvu kwambiri, dziwe losambira, kuvina, kupalasa njinga - zonse izi kuchotsa pogwiritsa owonjezera m'dera vuto.

pomaliza

Monga mmene taonera, kuonda mwa chiuno, si koyenera kuti zikhudze yekha kugwiritsa ntchito njira imodzi. Kufupi ndi vuto ayenera kukhala zovuta. Osavomerezeka zofunika pa zakudya ndi thupi katundu. Nkofunika kuti uchite, Zimachititsa ntchito za mtima. Chirichonse chomwe icho chinali, muyenera kuti asasiye dongosolo lakonzedwa kuphunzira, ndi chifukwa sizitenga nthawi yaitali.