Mphamvu maphunziro kupsereza mafuta. Kukafola mapulogalamu maphunziro kwa amuna ndi akazi

Panopa Russia vuto pachimake kulemera owonjezera. anthu ambiri kuganiza molakwika kuti chinthu ichi zoipa amakhudza okha maonekedwe. Ndipotu, chifukwa thupi mkulu misa index, anakamba matenda oopsa kwambiri: shuga, sitiroko, magazi m'thupi ndi zambiri. Pali njira zambiri kuchotsa inventories owonjezera. Mu maganizo a akatswiri odziwa, ndi zothandiza kwambiri awa ndi mphamvu maphunziro kuwotcha mafuta.

Pali njira zambiri, n'zothandiza zikamera kulemera owonjezera

Tisanafotokoze kulankhula za mmene bungwe anati yoga Zochita kunyumba, muyenera kuganizira za kumene amagwira chodabwitsa zoipa mafuta m'thupi. Mwina zifukwa zingapo:

• Woyamba ndi odziwika chinthu - ndi ntchito zakudya cholakwika. Okonda lokoma, chakudya kudya zakudya yokazinga, mowa ndi madzi enaake ali pachiopsezo kugula kunenepa.
• Low ntchito. anthu ambiri mafuta chifukwa cha ntchito amangokhala ndi moyo layamba.
• Chinthu china - ndi nkhawa, amene kusokoneza maonekedwe.

Komanso pali mankhwala: mahomoni wolephera kapena nthenda kagayidwe. Pamene pogwiritsa owonjezera ayenera kuchitapo kanthu oyambirira, malingana ngati vuto iyi mu kunenepa. The kwambiri ndi yachangu njira - kulenga pulogalamu ya maphunziro mphamvu kufukiza mafuta. Mungachite izo nokha kapena kupempha thandizo kwa mlangizi waluso.

mfundo zikuluzikulu za maphunziro mphamvu

ndi mphamvu maphunziro kuwotcha mafuta chiyani? Ndi zovuta zolimbitsa thupi kwambiri, umalimbana kukonza manambalawo m'dera iliyonse. akazi ambiri amanyalanyaza awo amakhulupirira kuti minofu mpweya kupanga umuna thupi. Ndipotu, kutali kwa izo. Ngati mwachita bwino, mungapeze njira ndithu kaso.

Komanso, Zochita izi ndi amadza zabwino za umoyo: Iwo amalimbitsa dongosolo chigoba, kupanga mfundo zambiri Hardy, ndi mtima wamphamvu. Patangopita mwezi wa masewera olimbitsa thupi anthu anayamba kuona kuti anali wochepa wotopa, bwino kulimbana ndi ena ntchito osati kumva kufooka pambuyo akudzuka. Zochita izi pakhale mahomoni chimwemwe. Mwina chifukwa chake othamanga onse mokondwera ndi wodzidalira?

maphunziro mphamvu holo zachokera Zochita ndi katundu zina: dumbbells, barbells, cuffs, mipira mchenga, mbale ndi ena ambiri. Ngati n'koyenera, zinthu zikhoza analenga kunyumba. Kuti tichite zimenezi, kutenga adaponya iliyonse yaikulu: botolo madzi, chidakwa chitsulo chinthu, etc. Ngati anakhumba, inu mukhoza kugula mu shopu masewera ...

Kukonzekera maphunziro mphamvu

Musanayambe kuchita anati yoga Zochita kunyumba kapena chipinda, muyenera kukonzekera bwino:

• Chinthu choyamba kuchita - kukaona dokotala. Iye adzakupatsani malangizo mayesero zofunika ndi comprehensively kuwunika ukupeza. Ndikatha kumfunsafunsa iye apereke chigamulo: ngati wodwala kuchita masewera izi.
• Ndime zotsatirazi ndi kugula zovala omasuka kuti sikungalepheretse kuyenda. mwapadera ziperekedwe kwa nsapato yosavuta ndi omasuka.
• Ngati maphunziro zidzachitika mu chipinda, muyenera M'sitolo pa osati zida zina zofunika, komanso mphasa mphira lomwe adzakhala yabwino kuchita womberani.
• Katundu ayenera ziwonjezeke pang'onopang'ono. Choyamba, tiyenera dumbbells kuwala kwambiri, ndiye inu mukhoza pang'onopang'ono kuwonjezera kulemera ndi kusinthana kwa zipangizo zina.
• Pa zolimbitsa ayenera kumvera boma thanzi lake, ngati panali kusapeza, kusanza kapena maganizo a chizungulire, magulu ayenera kusiya nthawi yomweyo.

Patsogolo maphunziro muyenera kukonzekera botolo ka madzi ndi thaulo yaing'ono. Izo analimbikitsanso kukonzekera mndandanda wa amphamvu nyimbo zomwe kupanga maphunziro zosangalatsa kwambiri. hours 2 pamaso magawo alibe.

kukonzekera masewera olimbitsa thupi

Zonena akonze dongosolo maphunziro mphamvu. Iwo sindiye amanena kuti mmisiri waluso. Ngati anakhumba, inu mukhoza kuchita izo nokha. Nkofunika kulabadira malamulo zofunika zochepa:

• Kutalika zolimbitsa thupi likhale pakati Mphindi 45 1 ora.
• Pambuyo aliyense mndandanda zokambirana muyenera kuchita pang'ono, mphindi 1-2 ndi chokwanira. Panthawi imeneyi, inu mukhoza kugwirana nthambi, kumwa ndimweko wa madzi ndi matenda kupuma.
• Akatswiri amalangiza kusankha nthawi kuchokera 15,00 kuti 18,00, mu nthawi yogwira mafuta woyaka ndondomeko akupita.
• Muyenera kulabadira masewera osachepera kawiri pa mlungu, mwinamwake ntchito onse adzakhala chabe.
• Kuyambira zonse zosiyanasiyana zokambirana kusankha abwino kwambiri okha. M'pofunikanso kuganizira wotani m'dera muyenera ntchito mokulirapo.
• Kodi motere ndi kufalikira zovuta Zochita izi ndi tsiku. Pang'onopang'ono, kufunika kuwonjezera zovuta ndi chiwerengero cha likuyandikira.
• Pakuti mayiko, muyenera kulenga kalendala zokongola, chimene chili chofunika kujambula tsatanetsatane wa ntchito iliyonse. Mukhoza kuphatikiza angapo workouts osiyana. Mwachitsanzo, kamodzi pa sabata kuganizira minofu m'mimba wanu, muziganizira zobwezeretsa maphunziro nthawi ina.

Mphamvu maphunziro atsikana ayenera lowonjezera ndi mphindi 10 Tambasula NDIDZAKHALA wochenjera thupi, kaso mofewa.

Maphunziro a thupi lonse

Pali ena Zochita ogwira ntchito yokonza mabuku ophunzitsira umalimbana moto mafuta m'thupi. Chifukwa zosoŵa zawo nthawi pang'ono kuti ntchito wamwa mtima, magazi adzakhala zimafala bwino, chifukwa chimene udzayaka onse a subcutaneous mafuta.

1. Muyenera choyamba kuthamanga pa malopo. Iwo ayenera kuyamba ndi kuwala zochangamutsa, pang'onopang'ono kuwonjezera mayendedwe. Mawondo nthawi yomweyo m'gulu la zinthu zofunika kukweza pa ntchafu. Zimenezi ndi zofunika kuchita mphindi zosachepera 5.
2. Kamodzi thupi kutenthetsa, mukhoza kuyamba kuchita mphamvu maphunziro. Akakolo ayenera kuvala cuffs lolemera. Kenako muyenera kuchita squat kwambiri, miyendo unafalikira ambiri mmene tingathere. Ku udindo uwu, izo tikulimbikitsidwa kuti kulumpha, kujowina mapazi.
3. Tsopano thupi komabe ayenera konzekera ngati kuli kotheka. Kuti tichite zimenezi, kutenga yomwenso chigonere ndi mosathamanga mwamphamvu kuyamba alternately kukokera maondo anu m'chifuwa chanu.
4. Ndiye mukhoza kubwereza squat, koma popanda manja ndi dumbbells mu manja ake.
5. Mbali ina ya maphunziro - kulumpha pa vuto la. Muyenera kuika mapazi anu pamaso item aliyense ndi kuyesa zopinga izi mayendedwe wolimba.
6. Iwo ayenera kusamalira manja, minofu mmbuyo ndi atolankhani. Tiyenera kutenga ziwiri dzanja dumbbell ndi kuchita kukweza manja mmwamba. Izi si slouch, m'pofunika kumangitsa pamimba ndi matako kuti angakokere.

kulemera maphunziro nthawi akhale mphindi zosachepera 45. Nthawiyi ndi zokwanira kuwotcha thupi mafuta anayamba. Choyamba zokwanira 8 reps aliyense zolimbitsa ayenera pang'onopang'ono kuonjezera ndalama zimenezi kuti adzabweretse 3 kubwereza 10.

kudzudzulidwa m'chiuno

akazi ambiri akukumana ndi vuto, monga "makutu" pa m'chiuno. Choncho, iwo ayamba nkhawa funso mmene kuchotsa mimba ndi m'chiuno. Zochita ayenera kuchitidwa pa kofulumiraku, mwinamwake zotsatira anakhumba zimatheka. Onse atatu njira yabwino kwambiri mungamvetse bwanji kuti m'chiuno woonda komanso yokongola:

1. Mitundu yonse ya kupotoza. M'pofunika kuyika manja pa mutu wake ndi mofulumira atembenuza thupi madera osiyana. Inu mukhoza kuwachitira pamene AH chiimire ali chikhalire kapena atagona.
2. Tilts (kutsogolo, kuchokera kumanzere, kumanja) ndi katundu zina. Ndi bwino ntchito monga dumbbell a. Ngati zida ngati palibe, n'zotheka kupotokola ndi tourniquet chopukutira ndi kusunga mpakana mutu wanu pa ntchito imeneyi. Manja akhale mosamalitsa molunjika.
3. Izo analimbikitsanso kugula Manga katundu ndi kukachipinda icho mu tsiku mphindi 30.

Chotero maphunziro dera akazi ayenera wodzilemekeza ndi kutenthetsa mmwamba Zochita. Monga iwo angakhoze kuchita pa malopo kudumpha kapena kuthamanga. Pambuyo pawo, zovuta lonse Mungathe kubwereza. Pambuyo ntchito yawo magazi akuyamba zimafala mwamsanga ku workouts kudzakhala zambiri zothandiza kwambiri. Anthu amene ali ndi nkhawa ya mmene kuchotsa mafuta a Zochita m'mimba, ayenera kudziwa mmene angachitire Mzere. Izi zimafunika maminiti pang'ono kuima akuluakulu, zochokera manja ndi mapazi. Ndi ntchito zonse za silhouette zake kwambiri omangika.

Kodi kuchotsa mafuta pamimba

aphunzitsi odziwa sadzadziwa anaona mmene kuchotsa mimba ndi m'chiuno. Zochita ndi kulemera zina zidzakhala mofanana oletsa amuna ndi akazi. Kuchita izi, chitani zotsatirazi:

1. Tengani dumbbells ukagone nawo pansi kuti manja ndi miyendo yake anali ndikuyesetsa. Kenako muyenera kuwuka nyumba ndi kugwirizana burashi ndi mapazi. The replays adzakhala mofulumira bwino mmene.
2. Mukhoza kukopera atolankhani, zonse tinkachita izo, koma kwa mutu ayeneranso kusunga samatha owonjezera.
3. Ntchito pamimba wanu m'munsi adzalola kuwuka kwa miyendo. Kumwendo ayenera kulemera yomweyo cuffs.
4. Kugwiritsa alinso tilts patsogolo pa mowa. Kumbuyo ziyenera mosamalitsa molunjika. Muyenera kusuntha thupi mpaka mpaka likufanana ndi pansi, kenako inu mukhoza kubwerera ku malo kuyambira.
5. Njira yabwino kuchotsa m'makwinya owonjezera - kuchita wachiphamaso Zochita m'mimba, kuwukitsa thupi chapamwamba ndi miyendo pa nthawi yomweyo.

Izi m'dera pogwiritsa owonjezera ali waikamo mofulumira kuposa m'madera ena a thupi. Choncho, ngati funso apakhungu ndi mmene kuchotsa mafuta pamimba. Zochita ayenera kuchitidwa nthawi zonse, katatu pa mlungu. Only mu nkhani iyi mungathe kuwona zotsatira kuwoneka.

CHITSANZO mphamvu maphunziro kwa akazi

Chodabwitsa n'chakuti anali kugonana fairer mlingo waukulu wa anthu kuganizira za mphamvu Zochita. Pali aluso dera maphunziro kwa akazi, amene mwamsanga adzabweretsa chithunzi mu mawonekedwe wangwiro.

1. Chinthu choyamba kuchita bwinobwino zochangamutsa, ntchito gawo lililonse la thupi lako pa mutu chala. Tengani maphunziro muyenera mphindi zosachepera 20.
2. Kenako, tiyenera kuchita waika atatu a anyonyomala ndi kudumpha. Kuyenera Njira pakati pa Zochita ndi kuchita ndi katundu ndi popanda izo. Ngati vuto zina zingagwiritsidwe ntchito dumbbells kapena khafu.
3. Chachiwiri ogwira Zochita - lunges. Kuchokera kuyambira udindo "ubwenzi" kuchita phunzirolo napinda bondo kutsogolo ndi mosamalitsa madigiri 90.
4. Mbali zofunika kwambiri za maphunziro msana - kulakalaka izi. nyumba ayenera ndichotse patsogolo pa nthawi yomweyo ayenera kukhala wowongoka kwambiri. Aliyense dzanja, muyenera kutenga dumbbell ndi alternately kukokera mkati ndi kunja kwa pachifuwa chake.
5. Mukhozanso kupanga masewera olimbitsa thupi zofanana, manja ake mbali.

maphunziro mphamvu kupsereza mafuta sayenera anachita pa kofulumiraku. Aliyense mbali ya thupi ayenera kukhala otukuka.

CHITSANZO mphamvu maphuziro kwa anthu

Cholinga cha kusewera oimira masewera theka amphamvu a anthu - kupeza kanjedza thandizo. Mokhumbira zimenezi zingatheke ndi kunyumba, akuchita zina Zochita yosavuta katatu konse sabata.

1. Asanayambe maphunziro mukufuna kudzapeza thupi konzekera, kuchita kulimbitsa thupi laling'ono.
2. Manja wokongola, ndipo kumbuyo ngakhale kuthandiza kukokera mumaikonda onse. Nkofunika angaubweze anu mosabisa. Miyendo nthawi yomweyo sayenera kukhudza pansi.
3. Kankhani akuluakulu ndi wofunika kwa thupi lonse.
4. Mphamvu zothandiza kwambiri wokhulupirira - ndi cholinga ndodo otsetsereka a. Miyendo pa yomweyo ayenera kuyikidwa phewa-m'lifupi padera ndi kumbuyo kupanga mzere molunjika ndi mutu. Manja pa bala kuti mokoma maondo ndi kuwongola ngodya pakati olowa phewa ndi chigongono akhale molunjika.
5. Squat ndi barbell kapena dumbbells kumafuna ziwalo zonse za thupi. Ngati inu nthawi zonse, mukhoza kukokera mmbuyo, atolankhani, miyendo, matako ndi manja.

Pakuti anthu maphunziro amenewa zikhoza yaitali kuposa akazi. Nthawi imeneyi ayenera kukhala wochokera mphindi 50 mpaka 90. Oyamba analimbikitsa kuyamba amachita popanda katundu ndi ndiye inu mukhoza pang'onopang'ono kuwonjezera izo.

dongosolo phunziro kuwonda

Ngati cholinga chachikulu zolimbitsa thupi - kuonda, sikumanga minofu, ndiye inu mukhoza kuchita masewera olimbitsa thupi yosavuta pa ndandanda zotsatirazi:

• Lolemba - zowombetsa mkota maphunziro. Iwo pazikhalanso anyonyomala, kokoka m'mimba, Nyamulani dumbbell ndipo, ndithudi, bala mumaikonda onse. Chiwerengero cha kubwereza - 8 nthawi.
• Lachitatu - kuwukonza kumtunda kwa thupi. M'pofunikanso kutsindika Kankhani akuluakulu, kupotoza, kupinda, atolankhani kulimbitsa thupi. Gawani kulimbitsa thupi lonse pa chikuyandikira atatu, akuchita 12 reps aliyense wa iwo.
• Lachisanu - kuwukonza thupi m'munsi. Maphunziro ayenera zigwirizana anyonyomala, lunges ndi kudumpha.

Pambuyo pa phunziro lililonse ayenera kukhala ndi lingaliro la woyaka kuwala dera lililonse analongosola, izi zikusonyeza kuti minofu nawo.

Ululu maphunziro mphamvu

Woyamba ndi ozindikira wothamanga akhoza kuona zomverera zopweteka zimene zimachitika kawirikawiri pa tsiku lachiwiri pambuyo kulimbitsa thupi yogwira. Usaope, izo mwamtheradi yachibadwa chodabwitsa chimene akutikumbutsa kuti maphunziro ali sichimaperekedwa pachabe. Chotsani izo, inu mukhoza kuchita pang'ono anatambasula, zilowerere mu kusamba ofunda ndi nyanja mchere kapena kuzitikita m'dera lililonse kutikita burashi. Ngati ululu akukulirakulira, mungathe kugwiritsa ntchito alikuwotha moto mpaka mafuta kapena ululu mankhwala (mwachitsanzo, "palibe nkhokwezi"). Nkofunika, ngakhale pamene zomverera zosasangalatsa pitirizani kuphunzitsa, kotero kuti minofu pang'onopang'ono anayamba kuzolowera katundu.

NKHANI chakudya ndi kumwa boma

Ngati cholinga chachikulu cha maphunziro kulemera kwa imfa mafuta - kuonda, izo Tisawasale zakudya zopangidwa zonse zoipa, ndi kutsindika pa mkaka, nyama yophika, nsomba, zipatso ndi ndiwo zamasamba.

Anthu pofuna kuwonjezera minofu misa, azitenga mavitamini owonjezera, monga leucine, mapuloteni ndi glutamine.

madzi oyera ayenera ingested mu buku la malita 2 pa tsiku.

About zopatsa mphamvu

Ndi zothandiza kwambiri mphamvu maphunziro. Ndi angati zopatsa mphamvu mukhoza kuwotcha mu ola limodzi ndi kupsyinjika pa thupi? malingaliro Katswiri diverged nthawi yaitali, koma iwo anali kuwaletsa pa chithunzi cha zopatsa mphamvu 250 mpaka 500 pa ola limodzi! Dziwani kuti patsiku munthu amadya 1,200 zopatsa mphamvu.

Mphamvu maphunziro - izi ndi njira kwambiri kuti adzalimbikitsa thupi, muchisiye wosakondedwayo makilogalamu owonjezera ndi wokongola minofu mpope. Nkofunika kuchita Zochita zonse moyenera ndipo nthawi zonse. Only mu nkhani iyi chifukwa si yaitali kudikira!