Masewero olimbitsa thupi ndi: thupi kuwonda

pulogalamu maphunziro wapangidwa payekha malinga zolinga ndi benchmarks. Phunzitsani slimming umalimbana kwenikweni kuchepetsa kuchuluka kwa mafuta mu thupi, kotero kuti ali ndi mwamphamvu yapamwamba ndi mphamvu. Makalasi mu holo, kusintha chithunzi, adzakhala ntchito pokhapokha ngati munthuyo ali kwambiri ndi mwadongosolo adzawapatsa nthawi.

Nsonga oyamba

1. Maphunziro mu holo kuwonda zachokera pa mfundo za kuwonjezeka pang'onopang'ono katundu. Kuti ndi kukula mitengo mphamvu, kapena kuwonjezera chiwerengero cha kubwereza ndi njira.
2. Oyamba ayenera kumvetsera kwambiri njira kuphedwa, kotero musatenge kuchisenza kulemera. Zikugwira ntchito kulemera kotero kuti amatha kupanga 12 reps, ndi angapo apitawa kwa kubwereza adzachitidwa movutikira.
3. Mkulu-mwamphamvu thupi kuwonda amafuna kupuma pang'ono pakati waika (za miniti).
4. ayenera konzekera minofu yanu asanapite ku zolemera za. Monga zochangamutsa kungakhale mphindi 10 kulimbitsa thupi pa njinga yosasuntha, kuchita pang'ono anatambasula ndi njira zochangamutsa. Kotero inu simukufuna kuvulaza minofu ndi Mitsemphayi, adzaika tempo maphunziro.
5. Sinthani mphamvu: minofu ayenera kudyetsedwa, koma mafuta - ayi. Kudya zakudya zomanga thupi kwambiri kukula kwa minofu ndi zovuta chakudya kwa mphamvu.

Othamangitsa kapena mphamvu?

Kodi luso kuwonda? Atsikana nthawi zambiri amalakwitsa ndi kuchita kokha aerobic Zochita. Kumene, iwo anatanthauza kuti kuwotcha mafuta, koma mmene umakhala pa zokambirana. Choncho, kulemera maphunziro kwa kuwonda n'kofunika. Inu kuwotcha zopatsa mphamvu osati pa thupi, komanso kuwononga mphamvu ndi minofu achire komanso kukula kwa maola angapo pambuyo kulimbitsa thupi ndi. Komanso, m'malo mwa mafuta ayenera kubwera minofu zotanuka, mwinamwake thupi adzayang'ana yonyansa.

Kodi wokhulupirira kuchita

Maphunziro a kuwonda kukukhudza magulu minofu kwambiri. Oyamba ankakonda kuchita Zochita zikuluzikulu zofunika: anyonyomala, deadlifts, benchi atolankhani ndi ntchito m'mimba (potelani ndi mwendo chimakweza). Ngati ife kusankha kwa maphunziro mphamvu masiku awiri pa sabata, kuphunzira kuwonda zikhoza kuwoneka ngati izi:

1 tsiku. Anyonyomala: waika 4 15 kubwereza; benchi 4 mpaka 12; kupotoza 4 ndi 15.

Tsiku 2. Squat: 4 mpaka 12; deadlift: 3 mpaka 12; mapazi adzauka mu vise pa mowa: 3 15.

Tikatero ntchito magulu onse akuluakulu minofu. Mlungu womwewo, mungachite othamangitsa katatu masiku awiri zina zonse.

The kuganizira za akazi, chifukwa sapita ku masewero olimbitsa thupi - Maphunzilo kulemera ndidzawapanga iwo wamphongo. Sikutheka mfundo! Chifukwa chodana opusa ndi atolankhani intrusive akazi antipropoganda kumana okha kwa ogwira zida kuwonda monga maphunziro zolemera. Ndipo komabe - monga kuwonda adzakhala chifukwa mafuta, osati minofu, kusintha thupi sangakhale. Minofu minofu yolemera kuposa mafuta, kotero ntchito yathu - kuti ang'ono zotanuka thupi, ndipo si yeniyeni nambala pamlingo lapansi.