Kuyanika mapazi. Zochita kwa kuyanika thupi

Kugwiritsa chidzalo cha chiuno ndi miyendo - ichi ndi vuto lokhudza akazi osati ano, komanso anthu a mibadwo yonse. Pofuna kukwaniritsa zotsatira zabwino, inu ayenera kukhala wolimba mphamvu ya chifuniro mu nkhonya a. Kuyanika mapazi pamodzi yoyenera, chakudya chamagulu kungachititse kuti bwino ndi kuchepetsa kulemera pa malo ankafuna. Zovuta zokambirana ayenera kusankhidwa kwa munthu aliyense payekhapayekha.

Ndiyotani pakuchotsa mafuta

amakhulupirira kwambiri kuti mwendo kuwonda palibe aluso zolimbitsa kuposa alili muyezo m'mbali ndipo kutsogolo. Awa ali ndi tanthauzo, koma osati ngati pali amphamvu thupi mafuta. Kuti bwino kuthetsa iwo, Pakufunika thupi, kuonetsanso gulu mwamphamvu kwambiri.

Inu simungakhoze basi kuganizira m'dera vuto lina, ndi cho funikila kuti tiphunzitse thupi lonse. mapazi kuyanika ayenera kokoka, amene adzakupatsani chithunzi wokongola.

Ntchito yaikulu - osati kungopereka mapazi awo ndi sporty taonani, komanso kuti lichotse anasonkhanitsa zigawo mafuta. Zovuta Zochita ndi zoyenera nthawi zonse awo kukhazikitsa adzakupatsani ndi zotsatira zabwino kwambiri m'tsogolo.

Zonse makalasi:

• masiku atatu mu sabata ayenera zoyenera kuphunzitsa Kardiokompleksy pa m'chiuno ndi miyendo.
• The masiku ena awiri Pakufunika kukhazikitsa maphunziro mphamvu mawu minofu ya onse.

Kuyanika wa miyendo ndi matako zikutanthauza kusiya kuphunzitsa komanso kudya zakudya zopatsa nthanzi. Panthawiyo, pamene inu kuchotsa kulemera owonjezera m'madera vuto, yesetsani kupewa kudya mafuta zakudya ndi chakudya. Ngati mutsata calorie zakudya, ndiye zotsatira zake zidzakhala zambiri mofulumira kuposa mukuyembekezera.

Cardio zone kwa m'chiuno ndi mwendo

Kuchita zofunika maphunziro zovuta chingwe ndi cardio iliyonse. Chinthu choyamba muyenera kuchita - ndi kusonyeza. Minofu ayenera kukonzekera. Pambuyo n'kumawotha mu pulogalamu yoyeseza, mukhoza kale kuyamba kudumpha chingwe. mapazi kuyanika amapereka zabwino pokhapokha ngati pa zolimbitsa mukapatse zabwino zonse kwa pazipita lapansi.

Kodi maphunziro:

• Akuphedwa chingwe miyendo iwiri 100 kudumpha.
• 50 anyonyomala (othandiza pamimba, rectifies, mapazi ndi kufanana kwa wina ndi mnzake).
• Ife tibwerere mmbuyo ku cardio ndi kupereka minofu yanu kupuma pang'ono, kuchita Mphindi 5 zolimbitsa thupi pa izo mwamphamvu sing'anga.
• 100 kudumpha chingwe.
• 50 KUKHALA akuluakulu m'nyuzipepala.

The abwino nthawi nthawi zolimbitsa thupi - ndi ola limodzi. Komabe, kamodzi choncho sangathe overstrained. Yambani pang'onopang'ono kuwonjezeka aliyense nthawi. Monga mukuonera, mapazi kuyanika - si kwapafupi, chifukwa pamafunika pamaso pa mphamvu ng'ombe. Koma palibe amene akunena zidzakhala zosavuta.

Zambiri Zochita miyendo yake

Ochiritsira mphamvu Zochita komanso kupereka zotsatira yapamwamba yochepa. Pakuti muyenera wapadera magulu jombo ndi dumbbells yolemera makilogalamu osachepera 6 (ndi nthawi zomuthandiza izo kwa makilogalamu 12).

Akuyendera kuti katundu mphamvu, musaiwale kuti muyenera kutambasula miyendo yanu. Mwangwiro yoti kudumpha chingwe (osachepera 300), kapena kuthamanga yosavuta kwa mphindi 10-15. Pambuyo kulimbitsa thupi, mukhoza kale kuyamba ndi Zochita ndi dumbbells.

Squat ndi dumbbells yolemera makilogalamu 6-12

Zochita kwa kuyanika thupi ayenera kukhala kwambiri, makamaka pankhani kupereka mtundu woyenera ntchafu. Mwachidule ifeyo anyonyomala ndi dumbbells. Mukhoza kuyamba ndi kulemera kwa makilogalamu 6, pang'onopang'ono kuwonjezeka izo.

Kuyamba KUKHALA akuluakulu, muyenera limbitsani nsana wanu ndi wabwino kuchita m'mimba. Onetsetsani chidendene si lokhazikika pansi. Anyonyomala kuchitika pang'onopang'ono kukwaniritsa zotsatira wamkulu. akanema atatu a nthawi 12 - njira yabwino woyamba, ndiye kukula ndi kuchuluka.

Nkofunika mpumulo pakati waika anali osaposa masekondi 30-40.

Zochita barbell

Musanayambe kwezani bala, onetsetsani kukaonana ndi mphunzitsi wanu. Iye ayenera kusankha katundu akadakwanitsira, malingana ndi kulemera komanso jenda. Ndikutsatira pang'onopang'ono anyonyomala mu manja ake. Izi ndi masewera olimbitsa thupi kwambiri kuti amapereka ng'ombe mawonekedwe woyenera.

Chitani "plié"

Kudzongoka kuti miyendo paphewa-m'lifupi padera. mapazi ayenera anatembenuka mkati ndi kunja kuti masokosi ankatembenukira mu madera osiyana. Dumbbells kusunga molunjika patsogolo ndipo pang'onopang'ono atsika pansi mu squat mpaka ntchafu kwatsala mu malo kufanana pansi. Bend mafupa a chiuno ayi zosatheka, mwinamwake wabwino wa ufulu chabe ayi.

akanema atatu a kubwereza 12 - ichi ndi mulingo woyenera katundu mwamphamvu. Ngati mukuona minofu mkati ntchito, zikutanthauza kuti mukuchita.

Owonjezera kuchuluka kwa minofu misa

Nthawi zambiri, amuna ndi akazi akhoza kuyang'ana ngati miyendo si wathunthu chifukwa kuti limeneli anasonkhanitsa madipoziti mafuta. chifukwa angagone m'minofu lalikulu fupa lolemera. Atayanika mapazi ndi m'chiuno mu nkhani iyi ayenera muli m'ndandanda wapadera zokambirana.

Popular zolakwa - kukana zokambirana mphamvu. strategy Ichi ndi cholakwika chifukwa sichichititsa kuchepetsa voliyumu mu miyendo ndi ntchafu.

Muyenera kuchita Zochita zonse, zimene tatchulazi, koma mwamphamvu kwambiri. Komanso, musaiwale zochangamutsa chingwe. mzere A kuchita osachepera 3-4 ndi imeneyi zolimbitsa mkombero kupuma zosaposa 30 masekondi.

Kamodzi inu mwachita, pita ukagone oyambirira Sofa ndi kumasuka. M'pofunika kukonza chifukwa cha theka la ora lumpha pa liwiro sing'anga.

Ena ogwira Zochita kwa kuyanika thupi:

• Kupalasa.
• Rollerblading.

kudya zakudya zopatsa nthanzi

Nkofunika kudziwa kuti miyendo ndi matako atayanika atsikana - izo siziri kulemera imfa. Cholinga chachikulu ndi kuchotsa mbali vuto la subcutaneous mafuta pokhalabe minofu misa. Pachifukwa ichi nkofunika kudya zakudya ndi kudya madzimadzi.

Atayanika atsikana miyendo ayenera kuchepa mu zakudya zakudya zomwe zili mafuta ndi chakudya chifukwa amalimbikitsa mapangidwe mafuta. Iwalani za mankhwala theka-yomalizidwa ndi mankhwala ena zoipa - m'munsi mowa awo, liwiro inu kukwaniritsa zotsatira ankafuna.

Zosankha tsiku ayenera kusasintha m'njira kuti chimakhala chogwidwa ndi mapuloteni. An chimake kwambiri ndi kuphika nyama (muli mafuta pang'ono kwambiri), masamba ndi zipatso, mkaka (otsika mafuta). Kudya kwambiri monga chakudya chabwino zachilengedwe kenako kusonyeza mapazi mofulumira kuyanika misapu.

kumwa madzi

Madzi chimagwira ntchito zofunika kwambiri m'thupi la munthu. Monga amadziwika, kuti asunge thupi lathanzi tsiku lonse akulimbikitsidwa kudya malita osachepera awiri a madzimadzi. Ndipo pamene izo zifika ku yotentha nthawi, kapena kuposa.

Kuyanika wa miyendo ndi matako a atsikana sanali chapafupi chifukwa basi wambiri yaing'ono madzimadzi. thupi zatha, ndipo iye sanali ndi mphamvu zokwanira kuchita Zochita. Ngati mwaganiza kuti mu mawonekedwe ndi kuchita tima workouts, ndiye amayesa kudya masana madzi ambiri ngati kuli kotheka. More madzi muyenera kumwa m'mawa ndi madzulo - pang'ono pokha.

Kuchuluka kwa madzi patsiku pa zolimbitsa thupi ndi zakudya - malita atatu.

mapazi kuyanika kunyumba

Mayendedwe amakono a moyo zambiri musalole kuti nthawi kukaona masewero olimbitsa thupi. Kodi kuchita ngati inu mukufuna kuonda ndi matako ndi miyendo? Chitani Zochita kunyumba. A zambiri kwa nthawi sadzatenga inu. Koma mitundu zolondola, tizisamala zakudya ndi kuchita masewera olimbitsa thupi adzatsogolera chakuti mungathe wokongola msanga iyende ogwira.

Kuyamba kuchita kunyumba, simuyenera kugula mtengo zida thupi. Zokwanira zovala omasuka ndi mphasa yosavuta.

Ena a maseŵerowo:

• Bodza pa mphasa, manja ali wakumvera matako a. Yosefera atolankhani ndi kuyamba kulera miyendo yake m'mwamba ngati n'kotheka (onetsetsani kuti iwo molunjika). Ntchitoyi kuli ndi ubwino osati wapansi komanso othandiza minofu mbali zina za thupi.
• Atayanika atsikana miyendo sadzagwira ntchito popanda maphunziro mphamvu. Iwo sangathe kuchita ngakhale panyumba. Kugula ndi dumbbell wamba, choyamba woyenera kulemera kwa makilogalamu 6, akhoza zawonjezeka. Ndi dumbbells mukhoza kale kuchita anyonyomala, plie ndi ena Zochita zina. The chifukwa sipadzakhala woipa kuposa mutapita kwa ochitira masewera a.
• Palibe chikhumbo ndi luso ndalama kugula mphasa, zobvala zapadera ntchito ndi dumbbells? Ndithudi muli ndi kulumpha chingwe kunyumba. Ndi chipolopolo izi zikhoza bwinobwino otchedwa njira yabwino kwambiri kulimbana ndi kulemera owonjezera mu chiuno ndi miyendo. Gawani katundu tsiku lonse. Mwachitsanzo, katatu pa tsiku kuchita kudumpha osachepera 500. M'kupita kwa nthawi, kuonjezera chiwerengero ichi. Mukamaphunzira kudumpha chingwe, liwiro zotsatira zake zidzakhala kuwoneka. Ndipo kumbukirani kuti maphunziro aliyense kuti kutsatira chakudya, simungathe inu kuchita chilichonse.
• Zothandiza ambiri bwino ndi kulemera kutayika mapazi tsiku kuthamanga. Kutenga phunziro ili Mphindi 30 m'mawa kapena madzulo, ndipo zotsatira mungathe kukwaniritsa ngakhale mofulumira.
• Ngati nyumba ali odzigudubuza kapena njinga, ndiye kuthamanga n'zotheka kuthetsa. Pa ulendo minofu mwendo ntchito intensively kwambiri, ndi kuyanika ndi zokhazo zimene mukufuna. The kwambiri kuti mukhoza kukwera pa skates wodzigudubuza mu zosangalatsa kwambiri monga mufuna, kaphatikizidwe malonda ndi zosangalatsa.

Polongosola mwachidule

Kumene, atayanika mapazi a sabata - N'zosatheka. Koma mwezi zikuoneka kukwaniritsa chimene mukufuna. Chifuniro mu nkhonya ndi kuyamba makalasi pompano.

Kodi muyenera:

• Kuthana ndi tsiku lililonse thupi mwamphamvu nthawi zonse kuwonjezeka.
• Zimawononga malita atatu madzi opanda mpweya patsiku.
• Musakhale pa zakudya chakudya ndi mafuta, amatsimikiza mapuloteni, zipatso, masamba ndi zina zachilengedwe.

Ndi ntchito zonse za maphunziro zovuta, ntchito kuchuluka kwa madzi komanso kudya chakudya chabwino, mukhoza tichotse kulemera owonjezera osati miyendo ndi ntchafu, komanso thupi lonse. Kale pambuyo mwezi wa moyo mudzakhala thupi kwambiri opepuka adzakhala kupeza mawonekedwe anakhumba, ndi miyendo adzayang'ana chimodzimodzi monga inu nthawi zonse analota za izi.