Zochita ochiza slimming mapewa ndi manja

Nthawi zambiri, akuchita zosiyanasiyana zokambirana kuti apeze ang'ono chithunzi, tili kuyiwala za manja. Ndipo pachabe! Ndipotu, amafunika kutsegula. Sagging khungu pa manja ake amayang'ana zoopsa. Ndipo kotero nthawizina ine ndikufuna anabala mapewa ndi kusonyeza njira zawo wokongola. Ine ndikuganiza akazi ambiri adzazindikira ine. Choncho, m'nkhani ino ine ndikufuna kuti ndikuuzeni inu chimene kuchita ochiza kuwonda mapewa ndi manja kumeneko. Tiyeni tiyambe maphunziro athu.

Makalasi ndi dumbbells

Tiyeni tiyambe ndi kuphunzitsa mphamvu. Ochepa a ife tiri nyumba simulators wapadera. Choncho, tikugwirizana yomweyo kuti iwo safuna kuti zochita zathu. Ife adzakwaniritsadi Zochita kwa slimming mapewa ndi manja ndi dumbbells. Ngati mulibe iwo komabe, zilibe kanthu. M'malo mwake, iwo akhoza kutenga wamba pulasitiki 1.5 lita mabotolo a madzi. Choncho, udindo choyambirira ndipo anaimirira molunjika, mapazi phewa-m'lifupi popanda yimitsidwa, kuchita zotsatirazi:

1. Kwezani manja molunjika mmwamba kufanana kwa mzere ndi pansi, ndiye zasiyidwa. Bwerezani nthawi 10. Kuchita masewera olimbitsa thupi inu wabwino minofu kulimbitsa thupi dzanja.
2. Kupinda manja anu ndi dumbbells mbamuikha kuti mapewa ake. Ndiye kuwanyamulira iwo mmwamba, mulibe. Bwerezani nthawi 15-20.
3. Timachita Margolis Wheel woyamba ndi dzanja limodzi, ndiye ena. Wopindidwa pa chigongono ndi dumbbell ndi amayikanikiza chifuwa, ndiye limbitsani kuti mzere zikufanana ndi pansi.

pushups zachilendo

Ife, akazi, n'zovuta kuchita yachibadwa Kankhani akuluakulu. Inde, sitifunika izo. Ndipotu, sitichita kuti "kutulutsa mmwamba" awo kukongola ndi triceps. Ife tikungofuna kuti kuchotsa mafuta owonjezera ku manja ndi kumangitsa minofu. Choncho, ife kuchita Zochita zotsatirazi kwa manja ndi mapewa:

1. Ife tifika pa maondo ake, atatsamira pa molunjika manja. Maondo iwo pa elbows ndi, aŵelama pansi. Ife kubwerera ku malo yoyambira, kubwereza kasanu 20-25.
2. Kuchita Kankhani akuluakulu pa Sofa kapena mpando, miyendo ndi kumbuyo molunjika kanthawi. Bwerezani nthawi 10-15.

Ntchito iyi, mwa zina, kumalimbitsa chabwino ngakhale minofu pachifuwa, amene adzakhala supple ndi taut, malinga maphunziro zonse.

mwaulesi zozungulira ndi manja ake

Ife tonse tikufuna kuona minofu ya manja athu anali ndi mawu abwino kwa khungu pa iwo sag. Kodi zimenezi? Muyenera kuchita Zochita zotsatirazi kuti mapewa slimming zozungulira ndi manja:

1. Kudzongoka, manja ndi chisudzulo mu dzanja ndi kuwasunga ikufanana mzere pansi. Kuchita synchronous zozungulira zoyenda ndi utali wozungulira yaing'ono. Bwerezani nthawi 30.
2. Udindo koyamba ali yemweyo, kokha lamulo ayenera kukhala utali wozungulira zikuluzikulu. Bwerezani nthawi 30.
3. Kudzongoka, mikono ndichotse pa elbows ndi pa mapewa. Timachita kuyenda zozungulira mu njira imodzi kenako zinthu zina. Bwerezani nthawi 20.

Ntchitoyi kwambiri kuchepetsa phewa. Mukakhala azolowere katundu 1 ndi 2 Zochita zingakhale zovuta, kutola dumbbell. Pa kulimbitsa thupi, musati muyiwale kutsatira mpweya. Izi ndi zofunika kwambiri.

Choncho, takambirana zimene amachitira kwa slimming mapewa ndi manja angathe kuchitidwa kunyumba. Zofunika za iwo? Ndi thandizo lawo n'zotheka osati kulimbikitsa minofu ya manja, komanso chifuwa ndi kumbuyo kwambiri. Zovuta lonse ndidzalandira inu mphindi 20-30. The chikhalidwe chachikulu - nthawi zonse. Bwino tsiku lililonse. Ndipo posachedwapa mudzatha kudzitama mawonekedwe wokongola za manja awo.