Wokhulupirira kuti masewero olimbitsa kwa atsikana ku kuwonda mpumulo

Moyo amaseweretsa kanjedza wamkazi nthabwala wankhanza: sitichedwa ya mafuta kugonana ofooka zambiri amakhalabe kulalikira. Atsikana sindimakonda zolimbitsa thupi katundu, ndi mawu akuti "minofu" imatengedwa wamphongo. Pachabe. Minofu kusunga khungu mu mawonekedwe abwino, ndipo ngati iwo anataya kufooka awo achilengedwe a kufanana thupi.

Zochita za masewero olimbitsa atsikana - munda kuchita zolakwitsa zambiri. Zolinga anauyamba mawonekedwe a cholakalaka kuti kukokera bulu ndi kuchotsa mimba, kuyambitsa chakuti akazi unakhota ndi miyendo atolankhani sizinathandize.

Kuti alenge kukula kwa thupi wokongola muyenera kulabadira minofu yonse:

• Ntchito kupyolera ankadziwana (phewa) m'chiuno mu moyo wawo anayang'ana slimmer.
• Phunzitsani akatumba onse a miyendo kupereka zolondola chowulungika matako ndi kusintha atavalanso zoteteza.
• Limbikitsani kumbuyo kwa kaimidwe koyenera ndi kutsegula minofu trapezius, zomwe zimaonetseratu olimba dona kwa atsikana wamba.
• Kodi Zochita pa chifuwa, koma popanda zotentheka - zokwanira Kankhani akuluakulu kapena kuchita waika atatu benchi atolankhani pa benchi ndi kulemera pafupifupi, kapena Chofunika kulemekeza akazi limangolembedwa yafupika.

Makina, amene amati ndi mapeto palokha mkazi anamulenga aerobic masewera olimbitsa thupi komanso kudya chakudya - kukana mafuta, wokoma. Zochita za masewero olimbitsa atsikana monga waika minofu m'mimba. Amagwirana zosaposa masiku awiri pa sabata.

Zochita, zoyenera ochitira masewera a - amene kutsatira mfundo:

1. Inu simungakhoze kupanga kulimbitsa thupi limodzi tsiku lililonse.
2. M'pofunika kupereka minofu mpumulo maola 48, chifukwa gulu lirilonse minofu zinayenda 1-2 nthawi sabata.
3. Nthawi 5-6 ayenera kukhala bwino ndi fractional kudya tsiku, kuphatikizapo pambuyo masewero olimbitsa thupi kuti adye kuwala mapuloteni - dzira, mkaka.

Zochita za masewero olimbitsa atsikana akhoza inamangidwa chifukwa cha njira ziwiri kuti maphunziro:

• maphunziro awiri pa sabata thupi lonse.
• Atatu workouts pa mlungu magulu osiyanasiyana minofu.

Mbali yoyamba, ntchito zida zikuphatikizapo:

1. Anyonyomala ndi sitampu ya positi (kuyamba ndi kuyamba) mu waika atatu 10-12 kubwereza kwa kutsogolo minofu ntchafu.
2. Lunges ndi dumbbells kapena stamped mu yofanana ndi matako a.
3. Benchi miyendo mu katundu kwa anyonyomala kuti amange "roundness" mu mmunsi mwa thupi.
4. Pushups kwa minofu pectoral kuchokera pansi ndi triceps - kumbuyo pa benchi.
5. Potelani ndi dumbbells kwa kukongola ndi kuswana manja mapewa.
6. Cham'mbali adaponya pachikhalidwe cha kaimidwe ofukula ndi chipika kupanga kumbuyo.

Mtundu zolimbitsa thupi kudzakuthandizani kukokera thupi kutaya mafuta ndi thanzi. Ngati pofuna kukwaniritsa kanjedza amapereka ya minofu misa ndi mpumulo chipindacho, ndi Zochita za masewero olimbitsa atsikana akhoza anakonza pa maziko a amang'amba - 3-4 workouts pa mlungu magulu osiyana minofu:

1. Kuphunzitsa mmbuyo ndi chifuwa. Benchi atakhala pa ngodya pulldown zolimbitsa m'chifuwa zolimbitsa "Gulugufe," "pullover", kukweza dumbbells pamene chigonere adzalola kutsegula minofu yake.
2. Phunzitsani mapewa ndi manja. Press wa dumbbells atabvala chigamulocho Kankhani akuluakulu, kukankha akuluakulu pa triceps kapena Anabweza manja kumbuyo ndi dumbbells, kuswana manja ndi dumbbells mu dzanja - ichi ndi Zochita wotchuka kwambiri pa chitukuko cha miyendo chapamwamba ndipo deltas.
3. Wotsogolera deadlifts mwendo ndi barbell ndi lunges ndi dumbbells, kukhala akuluakulu mu pulogalamu yoyeseza lapansi.

Ngati maina a kokoka masewero olimbitsa n'zosokoneza, m'pofunika kutembenukira kwa mphunzitsi ndi kulandira pulogalamu mwakukonda kwanu kwa miyezi itatu maphunziro.