Ulili - ndichiyani? Ulili m'nyumba; maphunziro kwa kuwonda

Posachedwapa, pamene akazi kubwera ku kalabu masewera, iwo adzalandira ndi ndandanda ya makalasi gulu ndipo nthawi zambiri zosiyanasiyana zokhudza zomwe ndi izi kapena kuti thupi. The zambiri ntchito mawu pakati pawo - ulili. Zobisika kuseri makalata amenewa, ndipo n'chifukwa masauzande akazi tsiku lililonse zikugwira, akupitiriza kukhala chinsinsi ambiri. Ndi chiyani icho kuti ndi osiyana othamangitsa ndipo kodi phindu lake?

Ulili - kodi ndi zimene phindu

Mu kumasulira kwenikweni kwa English ulili amatanthauza "kupanga mawonekedwe." Ngakhale ambiri, ndipo akutchedwa kuti chitukuko cha pulogalamu masewera mlendo, koma ngongole uli kwathunthu kwa Russian nzika Prohortsevu Ilya Viktorovich, amene mwalamulo setifiketi.

Kutchukitsa ndi njira kwa purposefully kusintha mosiyanasiyana, kulimbikitsa ayambe thupi. Phunzitsani yomanga midadada 11 zokambirana umalimbana ndi elaboration a magulu minofu payekha. pulogalamuyi ndi oyenera akazi a misinkhu yosiyanasiyana ndipo kumaphatikizapo thupi mofulumira kusintha. Koma tiyenera osati kudalira ulili wina. masewera popanda kudya chakudya chabwino ndi kupitiriza kukhala ndi moyo wathanzi ndi chiyani?

Zochita ali m'njira imene magulu onse minofu akuvutika sequentially ndipo kulikonse, ngakhale anthu amene amachita nawo tsiku ndi tsiku ntchito.

Poyamba, kutchukitsa momwe dongosolo maphunziro wakhala a pa kompyuta. pulogalamu zachokera chitsanzo masamu, amene amalola kuyerekeza kusintha mu magawo a thupi panjira kuti kusintha mu chithunzi kutchulidwa. Malinga ndi mtundu wa chithunzi ndi zinthu payekha anatomical, kwa mkazi aliyense akhoza kusankha akonzedwa munthu zokambirana kuti anapidziwadi kuti thupi lake kuti reincarnate mu wosatsutsana ndi wochepa chithunzi.

ntchito youmba

Kuti asonyeze anali opindula ndi pa nthawi yomweyo musati zoipa m'thupi, kutchukitsa kwa oyamba ayenera kukhala odekha. Yambani kuchita pokhapokha munthu wapadera woyang'anira mayeso, amalola kuti awonetse contraindications, ndi kuwunika mlingo wonse wa akazi. Patapita masabata 5-6 pambuyo chiyambi cha kuphunzitsa mphunzitsi ayenera kubwereza mayeso apereke kwa zolakwika zotheka kwa thupi muyezo chitsanzo cha ulili. Izi zachitika kudziwa minofu ayenera kuwonjezera katundu, kapena mosinthanitsa.

Kumene, mkazi aliyense ali yekha payekha thupi ulili dongosolo awo, pamodzi ndi ntchito ya ulili titsatire zolinga zikuluzikulu ziwiri: catabolic ndi anabolic.

The choyamba ndi kuchepetsa milingo mafuta m'thupi, ndiko, kuwonda, ndipo chachiwiri - kuwonjezeka mpumulo minofu.

Zochita zonse zichitidwa pang'ono, popanda maganizo mosayenera pa mfundo ndi dongosolo mtima. Kusiyana yaikulu ku othamangitsa ulili, amene amapereka iye mwayi kwagona kuti nkhokwe mafuta simudzathedwa pa thupi, ndipo kenako anapereka otaya okha kwa mafuta m'thupi ndiponso chakudya. Izi zimapangitsa womberani layamba, koma palibe sakhala ogwira.

ulili slimming

Maphunziro ulili zimenezi ndi waphindu ngati njira mwadongosolo. Ntchito mtundu wa maphunziro ndi cholinga ndiyotani pakuchotsa makilogalamu owonjezera akhoza kukhala pamene muli okonzeka kunasintha moyo kusintha osati mlingo wa zolimbitsa thupi, koma makhalidwe komanso kudya, mayendedwe zosangalatsa ngakhale worldview.

Mphunzitsi pa maziko a mayesero imachitika maphunziro amathandiza kujambula zakudya, kumene munthu amasonyeza bwino pa chamoyo wonse, ndipo motero kumathandiza kuti ndi tima kuwonda. Monga ulamuliro, pamene inu pitani pa maphunziro a ulili tikulimbikitsidwa kuti asadye zakudya mkulu-kalori, ndi mowa.

Sitingathe kunena kuti mphunzitsi akufotokozera zakudya. M'malo mwake, paulimi voliyumu ya madyedwe chakudya, motero zimasokoneza kudya mkate ndi Confectionery mankhwala. Monga umboni ambiri - kukana kwa wochuluka ndi chakudya yokazinga oyenerera m'malo ndi munthu ndi kuphika.

Pamene zinthu kuti chimachititsa kuti gawo lachiwiri la maphunziro - ndi anabolic - mfundo za mowa chakudya zochokera kuchuluka kwa mapuloteni mu chakudya. Ichi ndi chifukwa kufunika kumanga mpumulo minofu.

Mphamvu ya masewera olimbitsa thupi zikudalira pa zolinga, monga chifukwa aliyense zimatheka mu nthawi mwachilungamo mwamsanga, malinga munthu complies ndi zofunikira za mphunzitsi, motero akulamulira kudya.

Home ulili. Kodi kudziletsa chilimbikitso?

Osati mkazi aliyense ali ndi mwayi kuti akapezeke pa masewero olimbitsa thupi kapena gulu maphunziro. The zifukwa mosiyana kwambiri, koma chilakolako kuyang'ana zabwino ndi kukhala wochepa - lingaliro zofunika alili wamkazi. Pofuna Suopa ndi kukhala mu mawonekedwe labwino, mungachite ulili kunyumba. Mosiyana ndi mayiko onse mapangidwe a workouts kunyumba zonse kunyumba ndi kovuta kwambiri, choncho n'kofunika kumanga angalimbikitsire anu dongosolo ndipo kenako kuyamba zonse zolimbitsa thupi pulogalamu.

Zimayambitsa chachikulu chimene chingalimbikitse mkazi kuganizira kuonda:

• mwamsanga pamene iye wakumva chikuonetseratu moona wa munthu kuti iye anachira, nthawi yomweyo akuyamba kufunafuna kulemera owonjezera ndi amamuchititsa kuti tiwonana kwa iwo;

• pamene mwachizolowezi masekondi angapo zipi mabatani a chovala kapena kavalidwe mumaikonda lidzasinthidwa mantha angapo Mphindi, ndiye ndi chifukwa chenicheni kuganiza za m'chiuno mwake;

• mafashoni ndi bungwe chithunzi mphukira ndi mwachangu nawo iwo pa Intaneti - wamphamvu kwambiri angalimbikitsire ndalezo;

• kufupika kwa mpweya ndi matenda ena amene mwadzidzidzi ndi masentimita osafunika pa m'chiuno ndi m'chiuno;

• mwamsanga pamene iye awagwira yokha maso chidwi ngati munthu, chinthu choyamba iye ali kubwera m'maganizo - mmene kuoneka kuti pa maganizo amenewa sanali mapeto.

Wasankha kuonda. Pati?

Ulili kwa oyamba ndi ntchito yamasewera ngati kale kugwira ndi kukambirana mkati mwa yekha ndipo potsiriza kusankha kupita ku mapeto. Choncho, ngati mukufuna kuonda ali woona, ndipo anaganiza kuti tiwonana kulemera muyeso, muyenera kuchita zinthu zotsatirazi:

• chitani ndi kukhazikitsa anakonza yomweyo, anyalanyaza lonjezo ndiyamba mawa;

• View zakudya zathu pa masewera olimbitsa thupi kwambiri komanso kukumbukira kuti chakudya yabwino amadya m'mawa;

• kwambiri muzingochita thupi mu kumam'phunzitsa Pet chakudya kuwonongeka mu maganizo ndi akhoza demotivate kuchita ulili;

• kuchepetsa gawo alipidwa chakudya ndi kuwonjezera chiwerengero cha njira yake;

• ngati atasankha kutsata ulili Zochita kunyumba kuonda bwino kuchita pulogalamu iliyonse video, kuti bwino kugawa katundu thupi lonse ndi kukhala nthawi yomweyo osachepera ulamuliro akatswiri.

Malamulo kunyumba workouts

Home ulili zikuphatikizapo kutsatira malamulo osavuta kuti athe kusonyeza zinachitika. Zochita onse ayenera kuyamba ndi zochangamutsa. Chinthu chofunika kwambiri - kusunga mpweya, amene ayenera osati kuthamangira kutali, mwinamwake muyenera kuganizira momwe m'pofunika kuchita ulili kunyumba.

Makalasi zimathandiza kuti kuwonda pamene limodzi ndi nyimbo rhythmic. Kumapeto kwa lililonse limakhala katundu mwankhanza minofu gulu Zochita ayenera kukumana ndi kutopa khalidwe. Kwa anthu a mtima, yense zolimbitsa ayenera kuchitika angapo njira ndi intervals kakang'ono pakati pawo. The chizindikiro chachikulu kuti maphunziro wopambana - kumverera kwa kutopa ndi toning thupi.

Zogwiritsira zokambirana kunyumba katatu pa mlungu kuti athawe. Nthawi zina, ngati inu kuchita pa pulogalamu enieni mphunzitsi, chiwerengero cha maola ndi masiku pasabata zingasiyane. Gawo lililonse maphunziro pa ulili njira yokha:

• miyendo mahi mu madera osiyana;
• anyonyomala;
• otsetsereka;
• zolimbitsa thupi ndi dumbbells ndi weighting.

Zomwe dzuwa la maphunziro, komanso nthawi zochepa kukonzekera thupi kwa chilimwe kungakhale, ngati inu kuchita katatu sabata Zochita zotsatirazi:

1. Rock m'makina miyeso iwiri nthawi 50.
2. Musaiwale za kulumpha, kuwachita nthawi 4 50-60 kudumpha.
3. Chitani kuyenda pansi, kutola ndi kukumbatirana mawondo ake m'chifuwa ake - Mphindi 5.

Lezani mukhale ndi thanzi labwino ndi wokongola!