Momwe mungatsukitsire ma breeches ntchafu? Zochita zapamwamba 30 za ntchafu yakunja!

Ma breeches - ili ndiye vuto lamakani kwambiri kwa atsikana, mafuta omwe amabisa mizere yokongola komanso yokongola ya miyendo. Momwe mungatsukitsire ma breeches ndikuchotsa zazingwe m'chiuno?

Tikukupatsani masewera olimbitsa thupi a ntchafu yakunja, komanso maupangiri othandiza amomwe mungachepetsere chiuno ndikusintha mawonekedwe amiyendo.

Onaninso:

  • Nsapato zazikazi 20 zapamwamba zothamanga komanso zolimbitsa thupi
  • Zochita zabwino kwambiri 50 zamiyendo yaying'ono
  • Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire

Momwe mungatsukitsire ma breeches: malamulo oyambira

Vuto lakunja kwa ntchafu limawerengedwa kuti ndi lomwe limavuta kwambiri kuchotsa. Strategic mafuta amasungira kuti thupi limasunga "tsiku lamvula", nthawi zambiri limadziunjikira m'matchafu apamwamba ndi m'mimba. Chifukwa chake, kuchotsa ma breeches pa ntchafu ndi ntchito yovuta kwambiri. Pazinthu zamoyo thupi limagwiritsa ntchito mafuta amthupi kunja kwa ntchafu, ndipo pakuchepetsa thupi dera lamavuto limasowa pafupifupi komaliza.

Komabe, matumba m'chiuno samawoneka osati kokha chifukwa cha mafuta amthupi. Mu mapangidwe awo mwachangu nawo minofu minofu. Minofu yofooka ndi minofu ya m'chiuno, otica amawoneka bwino mbali zam'chiuno. Mukayesa kukweza matako, muwona kuti ma breeches amakula. Chifukwa chake zolimbitsa thupi pafupipafupi kutulutsa minofu ya mwendo ndi ma glutes ndizofunikanso ngati mukufuna kuchotsa ma breeches.

Chifukwa chiyani matumba m'chiuno kapena ma breeches:

  • Mafuta ochuluka kwambiri m'thupi, omwe mwa amayi nthawi zambiri amakhala m'munsi mwa thupi.
  • Kutulutsa kovuta kwa minofu, komwe kumalimbikitsa mapangidwe amakwinya m'mbali mwa chiuno.
  • Mawonekedwe mawonekedwe amtundu: mawonekedwe mawonekedwe peyala matumba m'chiuno amatha kuwoneka ngakhale kuwonda kwathunthu kwa thupi.
  • Kusokonezeka kwa mahomoni.

Komabe, chomwe chikadakhala chifukwa cha matumba m'chiuno, amatha kuchotsedwa pokhapokha pakuchepetsa mafuta amthupi ndikuwonjezera kutulutsa kwa minofu. Chifukwa chake vuto limathetsedwa ma breeches nthawi zonse azidya komanso kuchita masewera olimbitsa thupi. Osadalira mapiritsi amatsenga, kukulunga mozizwitsa kapena njira ina yabwino kwambiri. Njirazi sizikugwira ntchito. Ndiye muyenera kutenga chiyani kuti muchotse ma breeches?

Kodi mungakonze bwanji ma breeches?

Ngati mukufuna kuchotsa ma breeches, chinthu choyamba muyenera kuchita ndi kusintha mphamvu. Thupi limayamba kudya mafuta, pokhapokha likapeza chakudya chochepa kuposa momwe amathera, mwachitsanzo kuchepa kwa caloric. Mukwaniritsa bwanji izi, sankhani: mutha kuwerengera zopatsa mphamvu, mutha kutsatira mfundo zazakudya zopatsa thanzi, zitha kukhala zochepa chabe pakuchotsa zakudya zovulaza. Ndi kusankha kwanu.

Zakudya Zakudya Zoyenera

Mfundo yachiwiri ndi maphunziro. Mosiyana ndi chakudya, chomwe sichisintha kuti muchepetse thupi sichikugwira ntchito, kulimbitsa thupi si chinthu chofunikira kuti muchotse ma breeches. Komabe, kuchita masewera olimbitsa thupi nthawi zonse kudzakuthandizani kukwaniritsa cholinga chanu mwachangu kwambiri! Kuphatikiza apo, monga tawonera pamwambapa, kamvekedwe kanyama kamakola m'makola ndikuchotsa matumba m'chiuno. Chifukwa simumangofunika kulimbitsa minofu, koma kuti muwotche mafuta munthawi yama breeches, phunziro lanu liyenera kuphatikizapo:

  • Zochita za Cardio zowotcha mafuta ndi kupititsa patsogolo kuwotcha mafuta
  • Zolimbitsa thupi za ma breeches olumikizira minofu ndikuthandizira kuyenderera kwa magazi mozungulira madera ovuta.

Mfundo ziwiri zazikuluzi zomwe zingakuthandizeni kutsuka ma breeches munthawi yochepa. Kukulunga, kutikita minofu, mabanki ndi njira zina zodziwika zitha kugwiritsidwa ntchito ngati Chowonjezera pazakudya ndi zolimbitsa thupi zokha, njira zotere sizigwira ntchito!

Komanso onetsani kuti simungakakamize thupi kuti lichepetseko kwanuko mdera lina. Simungapangire bwanji ma breeches kapena kusisita malo ovuta, mafuta ochokera mthupi lonse lathunthu. Chifukwa chake ngati mukufuna kuchotsa ma breeches - choyamba muyenera kuchepetsa kuchuluka kwamafuta amthupi. Ndipo ndicho chakudya ndi masewera olimbitsa thupi.

Chifukwa chiyani kuli kosatheka kuchotsa ma breeches:

  • Mumalephera kutsatira zoperewera zama calories kuti thupi lisatenthe mafuta.
  • Mumangoyamba kuonda, ndipo thupi silinakhale nayo nthawi yoti mufike kumalo osungira mafuta, omwe nthawi zambiri amakhala pamwamba pa ntchafu ndi pamimba.
  • Inu - peyala, chifukwa mtundu uwu wa ma breeches kuti muzitsuka zovuta kwambiri, chifukwa chake muyenera kukhala oleza mtima.
  • Simumachita masewera olimbitsa thupi, mawu otsika amtundu akhoza kupanga mapangidwe kumbali yakunja kwa ntchafu.
  • Ma breeches ndipo amafotokozedwa mwamphamvu mu cellulite pa ntchafu amatha kukhala chizindikiro cha kusokonezeka kwa mahomoni.
ГАЛИФЕ.Убираем жировые отложения II Я худею сЕ

Zochita za Cardio ntchafu yakunja

Zochita za Cardio zidzakuthandizani kuyendetsa njira m'thupi, zomwe zimapangitsa kuti mafuta achepetse. Ndikuphatikiza kwa masewera olimbitsa thupi ndi kudzipatula ku breeches kukuthandizani kuti mukwaniritse zotsatira zachangu komanso zabwino. Ndipo masewera olimbitsa thupi ochokera ku ma breeches amalimbikitsidwa kuti achite atangokhala cardio kuti apititse patsogolo magazi m'magawo ovuta.

Tikukupatsani masewera olimbitsa thupi omwe mumatsindika pa ntchafu yakunja. Ndi chithandizo chawo mutha kutsuka ma breeches ndipo, mwambiri, kuti mukoke thupi. Zomwe kudumphadumpha ndizo njira zothandiza kwambiri zowotchera mafuta ndikuchotsa ma breeches. Kuphatikiza apo, machitidwe omwe akufuna kupangidwayo ndioyenera ma dieters onse, makamaka ngati malo ovuta ndi gawo lotsika la thupi.

Ngati simulumpha, ndikukweza modabwitsa, sikofunikira (ndi zosafunika) kusiya kwathunthu moyo wamtima. Mutha kuchita zolimbitsa thupi mosadumpha, chifukwa tikupangira izi:

Masewera a Cardio: zolimbitsa thupi + dongosolo la maphunziro

Zochita zotsatirazi za cardio zochokera m'mabuluu zopangidwa mokweza kuchokera pazosavuta kufikira zovuta. Ngakhale kuphweka ndi kuvuta kwa masewera olimbitsa thupi ali payekha.

1. Kukankha pambali pa mawondo

2. Menya mbali ndi kukhudza kugonana

3. Osewera

4. Kudumphadumpha

5. Kulumpha kuswana mikono ndi miyendo

6. Magulu olumpha kumbali

7. Kulumpha ndi kuswana kwa mapazi mu squat

8. Kulumpha ndikukweza miyendo + kulumpha

9. Kulumpha chingwe ndi kukweza miyendo

10. Pitani m malo ambiri

11. Lumpha nyenyezi

Ndondomeko yophunzitsira oyamba kumene

Chitani zolimbitsa thupi zilizonse kwa masekondi 30, kenako pumulani masekondi 30. Bwerezani zochitikazo mu 2-3 kuzungulira, Muzipuma pakati pa zozungulira 1 miniti.

Powerengetsera 30 mphindi. ntchito / 30 mphindikati zina zonse:

Ndondomeko yophunzitsira kupita patsogolo

Chitani zolimbitsa thupi zilizonse kwa masekondi 40kenako pumulani masekondi 20. Bwerezani zochitikazo mu 2-3 kuzungulira, Muzipuma pakati pa zozungulira 1 miniti.

Choyimira nthawi ndi masekondi 40. ntchito / 20 mphindikati zina zonse:

Zolimbitsa thupi za ntchafu yakunja (kuchokera ma breeches)

Zambiri mwazochita kuchokera ku ma breeches zili pansi, motero zimakhala zotetezeka kwa anthu omwe ali ndi mitsempha ya varicose komanso mavuto am'magulu. Nthawi zonse mumatha kuchita masewera olimbitsa thupi pogwiritsa ntchito zolemera za akakolo kapena dumbbell. Muthanso kugwiritsa ntchito gulu lolimbitsa thupi pakulimbana kwina - ichi ndi chimodzi mwazida zothandiza kwambiri za miyendo yaying'ono.

1. Lunge lotsatira

2. Kwezani mwendo kumbali yoyimirira

3. Mapapu ozungulira

4. Makona atatu akukweza miyendo

5. Kutembenuka kwa mapazi mutaimirira

6. Kukweza mwendo utakhala pansi

7. Kukweza mwendo kumbali yomwe ndimagwada

8. Kukweza mwendo m'mbali mwake

9. Nyamula mwendo wagona chammbali

10. Kukweza mwendo wotsatira

11. Kwezani miyendo mozungulira thupi

12. Kukoka miyendo kupita ku thupi

13. Miyendo imasinthana mofanana ndi pansi

14. Kutembenuka kwa mapazi kumagona chammbali

15. Kutembenuka kwa mapazi kumagona chammbali ndi matalikidwe ochepa

16. Kuphatikiza ndi kukweza mwendo

17. Kukweza mwendo wammbali mbali zonse zinayi

18. Kwezani mapazi molunjika pazinayi zonse

19. Kukweza miyendo mu mlatho

20. Kukweza miyendo atagona m'mimba

21. Chigoba

22. Chigoba ndi chovuta

23. Chigoba chokweza miyendo

Zikomo chifukwa cha njira za gifs za youtube: mfit, Linda Wooldridge, Jessica Valant Pilates, Christina Carlyle, Kukonda Thukuta Lathupi, Evin Himmighoefer.

Dongosolo lochita masewera olimbitsa thupi

Tikukupatsani mapulani okonzekereratu atatu omwe angakuthandizeni kuchotsa ma breeches. Ndikofunika kuchita mutachita masewera olimbitsa thupi. Bwerezani zochitikazi mozungulira kawiri: mozungulira koyambirira masewera olimbitsa thupi amachitika mwendo wakumanja, mozungulira kwachiwiri kumanzere kwake. Ngati zolimbitsa thupi zikuchitika pamiyendo yonse iwiri, zibwerezeni koyamba komanso kachiwiri. Ngati mukungoyamba kumene, sankhani kubwereza kobwereza, ndikuwonjezera pang'onopang'ono.

Mutha kusinthana pakati pazosankha 3 a, sankhani njira imodzi yokha, kapena palokha kuti mupange dongosolo la masewera olimbitsa thupi kuchokera ku ma breeches. Popita nthawi, minofu yanu izolowera kulemera, ndipo ngakhale kubwereza kwakukulu kumasiya kubala zipatso. Poterepa timalimbikitsa kuti tiyambe kugwiritsa ntchito zolemera zamakolo. Kulemera kwa makilogalamu 0.5-1 ndikokwanira masewera olimbitsa thupi, koyamba. Gulu lokometsa limathandizanso kukulitsa katunduyo.

Njira 1

Njira 2

Njira 3

Kodi ndimachita kangati masewera olimbitsa thupi kuti muchotse ma breeches?

Ngati vuto ndi ma breeches omwe mukufuna, mutha kuphunzitsa malowa kawiri pa sabata, kuphatikiza zolimbitsa thupi ndi zolimbitsa thupi. Ngati cholinga ndikuchotsa ma breeches sichofunikira, zomwe akufuna kuchita ndizokwanira kuthamanga kamodzi pa sabata. Kamodzi pa sabata yesetsani kuchita masewera olimbitsa thupi, zomwe zingakuthandizeninso kupanga miyendo yopyapyala.

Zochita TOP 50 zamatako

Momwemo, maphunziro ayenera kuchitika motere: 20-30 mphindi mukuchita masewera olimbitsa thupi, ndiye nthawi yomweyo pitani kukachita masewera olimbitsa thupi motsutsana ndi ma breeches kwa mphindi 15-20. Ndikothekanso kuphunzitsa m'machitidwe ozungulira: Mphindi 10 za cardio; Masewera olimbitsa thupi kwa mphindi 10; Mphindi 10 za cardio; Zochita mphindi 10 za ntchafu zamkati.

Mavidiyo omwe angathandize kuchotsa ma breeches

Chonde dziwani kuti tasiya kusankha koyenera: makanema 20 omalizidwa mbali yakunja ya ntchafu. Chifukwa chake nthawi zonse mumatha kuchita masewera olimbitsa thupi omwe angakuthandizeni kutsuka ma breeches.

1. Anelia Skripnik: Zochita zolimbitsa thupi (mphindi 30)

2. Ma Blogilates: Kuchita masewera olimbitsa thupi kuchokera ku ma breeches (mphindi 10)

Kutentha Mofulumira SADDLEBAGS Kuchepetsa! Kulimbitsa Thupi Kwakunja Kwambiri!

3. Rebecca Louise: Mkati ndi mbali yakunja ya ntchafu (Mphindi 17)

4. FitnessBlender: Kunja kwa ntchafu (Mphindi 20)

5. Linda Wooldridge: Kunja kwa ntchafu (Mphindi 20)

Kwa iwo omwe akufuna kuchotsa ma breeches, ndikofunikira kukumbukira zinthu ziwiri zofunika zomwe zingakuthandizeni kukwaniritsa kuchepa kwa kalori komanso kuchita masewera olimbitsa thupi pafupipafupi. Komabe, muyenera kukumbukira kuti kuwongolera mbali yakunja ya ntchafu ndizovuta kwambiri momwe sizingatheke kukwaniritsa zotsatira zake ndizothamanga kwambiri.

Onaninso:

Miyendo ndi matako

Siyani Mumakonda