Kulimbitsa thupi mu ochitira masewera a - sitepe zedi kwa maloto chithunzi chanu!

Gyms lero, "akuphulikira pa seams ndi" chifukwa cha kuchuluka kwa alendo. Anthu pofuna kupeza thupi langwiro - "mdima wa zikwi zingapo," koma mbali yaing'ono chabe a iwo ali kudziŵa kuthana ndi kuti tikwaniritse zotsatira ankafuna. Nzosadabwitsa chipinda ndi zonse mphunzitsi alipo, amene amathandiza kuti kugawa kulimbitsa thupi ndi limapereka malangizo ndi ponena za maphunziro pa simulators zosiyanasiyana.

Gym workouts adzapindula pokhapokha ngati mulibe amadwala matenda a mtima. Lang'anani, patsogolo maphunziro muyenera kukaonana ndi dokotala. Ngati pali ena zolakwika ndi kuyamba kakang'ono - ndi nezi pabwalopo ndi kuvina si amphamvu, ndiye inu mukhoza kusuntha kwa zolimbitsa thupi kwambiri.

Choncho, tiyeni kusankha mfundo zazikulu zimene ayenera kugwiritsidwa ntchito mu njira ya ntchito.

1. Ngati cholinga chanu chachikulu ndi kuwotcha mafuta, ie, kuonda, ndiye pafupifupi theka la kulimbitsa thupi ayenera zoyenera maphunziro pa cardio.
Mfundo yakuti mafuta moto limayamba ndi mofulumira kagayidwe, womwe ukapezeka ku kukondoweza kwa magazi ndi chitukuko cha zopezera capillaries kudzera zolimbitsa thupi kwambiri. Chotero, maphunziro anu pa masewero olimbitsa ayenera kuyamba kuphunzitsa pa matayala, ndi njinga yosasuntha, stepper, elliptical kapena kupalasa makina. Chisankho chiri wanu.

2. Maphunziro mu masewero olimbitsa thupi kuti kuonda amafuna katundu zazikulu pa gulu lalikulu minofu. Choncho, kulimbitsa minofu mtima ndi kutentha mafuta ndi wangwiro kuthamanga pa njanji, kapena makalasi pa njinga yosasuntha. Pangani zosiyanasiyana thandizo nthawi makalasi mu othamangitsa, kuvina, anati yoga, volebo kapena mpira.

3. Kutalika kwa kulimbitsa thupi lanu pa masewero olimbitsa ayenera kukhala osachepera Mphindi 20. Thupi ayenera azinyadira pokhapokha wabwino Kutentha mafuta adzabwera kuchokera m'matangadza maselo yogwira. Choncho, zochangamutsa ndi Mbali yaikulu ya maphunziro ndi tima pamodzi amatenga 40 Mphindi nthawi yanu - ichi ndi chizindikiro yabwino mlendo pafupifupi masewero olimbitsa lapansi. othamanga kwambiri ophunzitsidwa, ayenera nthawi zambiri.

4. Si udindo osachepera pa nkhani imeneyi nthawi zonse. Ndi bwino kukaona chipinda osachepera kawiri sabata Komabe, ndi bwino kuti ulemu ndi kukhalapo kwake ndi nthawi 3-4 mu masiku 7 otsiriza, ngati simukufuna khama lanu onse apita "pansi kuda ndi".

5. Dziwani mwamphamvu anu abwino katundu, mukhoza kugwiritsa ntchito mlingo mtima. Akukhulupirira kuti zaka mlingo pazipita mtima kuchita masamu ndi chilinganizo 220 opanda chiwerengero cha zaka mwakhala. Akatswiri amanena kuti mlingo zimachitika 60-80% ya zaka pazipita Wopewetsa chabe imene thupi ndi achangu mafuta moto (kufanana kwa minofu mtima ndi kulimbitsa thupi). Pofuna kudziwa mlingo mtima wanu mokwanira kuyeza zimachitika pakati pa maphunziro kuti ntchito zingapo.

6. Training mu masewero olimbitsa idzakupatsani zotsatira pazipita yekha molumikizana ndi kudya zakudya zopatsa nthanzi. Sikuti kuyiwala za izo. Ngati cholinga chanu ndi kuwonda, bwerezani zakudya zanu. Ine ndikukhumba inu thanzi ndi thupi wokongola!