Zochita pa ntchafu ndi matako: Mphindi 20 tsiku kukhala thupi mu mawonekedwe wangwiro

Si chinsinsi kuti m'munsi theka la thupi ndi dera vuto ambiri akazi amakono. Mmene tingapezere mawonekedwe shapely, ngati muli kuchisenza "pansi", lomwe kupulumutsa ngakhale m'chiuno ang'ono? Kuthandiza kuthetsa vuto la ogwira Zochita pa ntchafu ndi matako. Mphindi 20 - ichi ndi kutalika pazipita nthawi muli kuthera kuti maphunziro.

Chophweka njira kutulutsa mpaka miyendo ndi matako

Ngati simukufuna kuti tifufuze mu maonekedwe komanso mokoma kuchita masewera olimbitsa thupi zosowa, tikhoza asagwiritse kugula nsapato dumbbells kuwala, ndi kufika mwachizolowezi, anyonyomala tingachipeze powerenga ndi lunges.

Kupeza zotsatira akadakwanitsira, adzakhala ndi kubwereza zinthu zonse kwa nthawi makumi awiri kenako kuchita bwalo lonse, koma osati ndi manja kanthu, ndi zolemera, amene kwambiri kusokoneza zolimbitsa thupi lanu muyezo wa ntchafu ndi matako. Mphindi 20 zingaoneke ora lonse, koma pambuyo mwezi wa maphunziro adzaona ndi maso awo kusintha zodabwitsa mu thupi lanu.

bwalo Standard tichipeza:

• 20 ochiritsira anyonyomala;
• 20 anyonyomala kuganiza ;
• 20 squat "mpando" (anati yoga mchitidwe);
• Classic 40 kuukira (20 kutsogolo ndi kumbuyo 20);
• 20, opyoza lateral.

Ngati mukuona kuti msanga asatope, kutenga chete kakang'ono pakati kubwereza.

Kodi kuphunzitsa otchuka

Ngati ndinu wokonzeka kuchita chilichonse Zochita pa ntchafu ndi matako mphindi 20 tsiku, kuyesera kupanga ndondomeko zawo maphunziro zochokera olimba odziwika oimba, actresses ndi zitsanzo. Chotsani katundu wina aliyense akhoza pamodzi ndi wina ndi mnzake mu njira zosiyanasiyana, ambiri Chofunika - musaiwale kuti patsogolo ntchito n'kofunika kuchita zochangamutsa, ndipo pambuyo - kulipira mphindi zosachepera pang'ono anatambasula.

Professional aphunzitsi otchuka kupereka zotsatirazi mkulu-dzuwa zolimbitsa thupi:

• Kulumpha pambali. Kudzongoka, mapazi pamodzi, manja clasped kutsogolo kwa pachifuwa. Amatsamira patsogolo, anagwada pansi, kenako kukankha kuchokera pansi kumanzere mwendo ndi kudumpha kumanja. Pa ankafika pa thupi lonse angagwe phazi lolondola. Popanda kupuma, ndiye kudumpha zosiyana. angapo Mphindi ndi okwanira kusamalira ntchito yonseyi chifukwa ntchafu ndi matako; 20 mphindi kulimbitsa thupi cardio zinthu mosadziwa.
• Anyonyomala zolemera. Imani ndi miyendo lonse padera, ndi kugwira dumbbell katundu kapena barbell. Popanda kutsitsa mapewa, kugwera mu squat tingachipeze powerenga kuti ntchafu anapanga kufanana pansi. Gwirani udindo uwu, ndiye anaweramuka. Bwerezani nthawi 20-25.
• Yesetsani pa mwendo umodzi. Mndandanda bwino zokambirana pa ntchafu ndi matako mosasintha zikuphatikizapo Kusiyana kwa "mlatho". Kuchita kusinthidwa ichi, kugona nsana wanu, mawondo anu, mupumule mapazi anu pansi ndi kutambasula manja anu pa mbali zake. Kwezani lanu anaweramuka mwendo, ndiye ntchafu, mpaka thupi lonse lakhala n'kukhala mzere wolunjika pa msinkhu wa bondo kumanzere. M'munsi ntchafu, osati wokhudza pansi ndi kubwereza kasanu 20-25, ndiye kuchita masewera olimbitsa thupi ndi phazi la kumanzere.

Pomaliza

Mphindi 20 thupi ntchafu ndi matako - iyi ndi nthawi pazipita chofunika kubweretsa m'madera vuto kuti zonse. Kutsatira mfundo za zonse ndi kusintha pulogalamu maphunziro masiku 10-12, kotero kuti minofu tiribe nthawi kuti azolowere katundu. Pakutha pa mwezi wa zintchito, osati inu, koma aliyense padziko angayamikire zotsatira chidwi cha khama lanu.