Momwe mungatsukitsire mbali: malamulo 20 apamwamba + 20 mwazochita zabwino kwambiri

Chimodzi mwazovuta kuthana ndi mavuto omwe atsikana amawawona ngati mbali kapena momwe amatchulidwira, "maso a m'chiuno." Zachidziwikire, mapangidwe amafuta omwe samayang'anitsitsa m'zovala, amatha kukhumudwitsa aliyense. Lero tikambirana za malamulo oyambira amomwe mungachotsere Boca kunyumba kapena kumalo ochitira masewera olimbitsa thupi.

Momwe mungachotsere Boca kunyumba kapena kumalo ochitira masewera olimbitsa thupi

Momwe mungachotsere mbaliyo pali vuto limodzi lofunikira. Palibe zolimbitsa thupi zomwe sizingakuthandizeni kuchotsa zolembera zokhumudwitsa mbali. Chowonadi chakuti ntchito yolimbitsa minofu pankhaniyi ndiyopanda ntchito, ngati siyowopsa. Cholinga chanu chachikulu polimbana ndi malupu m'chiuno kumathetsa mafuta omwe amakonda kusonkhana m'mimba chifukwa cha mawonekedwe apathupi lazimayi ndi ntchito zoberekera. Zochita zapadera zotsuka mbali sizigwira ntchito. Koma ndiye tichite chiyani? Yesetsani kumvetsetsa.

Zinthu zikuluzikulu ziwiri zomwe zingakuthandizeni kuchotsa mbali ndikuchotsa ma tabu m'chiuno:

  1. Zakudya zabwino
  2. Maphunziro apakati

Gawo loyamba: mphamvu

Kuchepetsa thupi kulikonse komanso kuchepa kwamafuta m'thupi nthawi zonse kumayambira ndi zakudya. Osati maphunziro, osati zolimbitsa thupi ndi zakudya. Chifukwa chake ngati mukufuna kuchotsa mbali kuti muchotse makutu, kuti muchepetse m'chiuno ndi m'mimba, ndiye kuti muyenera kulingaliranso zomwe mumadya.

Malangizo 10 apamwamba pa kadyedwe:

  1. Chotsani pazakudya zomwe mumadya zomwe zimayambitsa zisonga zakuthwa mu shuga wamagazi, zomwe zimapangitsa kuti muzimva njala nthawi zonse ndikuthandizira kukulitsa mafuta m'chiuno. Choyambirira komanso chofunikira ndi ichi: mkate woyera, ufa wopangidwa kuchokera ku ufa woyera, shuga, maswiti ogulitsa mafakitale, confectionery, masikono, masikono, crackers, chimanga chotentha, zokazinga za ku France, pafupifupi mindandanda yazakudya zodyeramo chakudya chofulumira. Kupatula pa zakudya zama carbs othamanga - lamulo losavuta komanso lothandiza lomwe lingakuthandizeni kuchotsa mbali ndikuchepetsa mimba. Zakudya zam'madzi zam'madzi nthawi zambiri zimayikidwa m'malo osungira thupi (atsikana nthawi zambiri amakhala m'chiuno ndi ntchafu zam'mimba mwa amuna).
  2. Ngati ma carbs othamanga ndi bwino kuchepetsako zakudya, the Zakudya zovuta, mosiyana, ziyenera kukhala maziko azakudya zanu. Zakudya zovuta sizimayambitsa shuga wamagazi ndipo zimakulitsa nthawi yayitali. Ngati mumamva njala komanso kulakalaka kudya, zikuwoneka kuti mukusowa chakudya chamagulu ambiri. Kuphatikiza apo, chakudya chambiri chopanda kukula sichingatheke komanso kuthandizira minofu komwe kumaperekedwa ndi mapuloteni, koma ndikutenga nawo gawo kwa chakudya. Zakudya zovuta ndi izi: mbewu monga chimanga, mpunga, pasitala wochokera ku durum tirigu, nyemba, buledi watirigu, masamba osakhuthala. Mulimonsemo musatengere chakudya kuchokera pazakudya! Simudzakhala ndi mphamvu, mulibe kagayidwe kabwino kagayidwe.
  3. Pang'onopang'ono muziphatikiza zakudya zomwe mumadya. Mwachitsanzo, m'malo mwa maswiti oti muphatikize pazosankha za zipatso ndi zipatso zouma, m'malo mwa mpunga woyera - mpunga wofiirira, m'malo mwa buledi woyera - tirigu wathunthu, m'malo mwa tchipisi cha mbatata - mtedza, m'malo mwa nyama zamafuta - zowonda, m'malo mwa mayonesi monga kuvala - yogurt kapena mafuta m'malo mwa zakudya zokazinga zophika kapena zotenthedwa. Yambani kudya tirigu, nyemba (nyemba, mphodza, nsawawa), masamba atsopano komanso ophika.
  4. Yesani kudya 5-6 pa tsiku m'magawo ang'onoang'ono. Choyamba, ndi chakudya chachikulu zitatu: Chakudya cham'mawa (mkati mwa ola limodzi mutadzuka), nkhomaliro (masana), chakudya chamadzulo (Maola 2-3 asanagone). Kachiwiri, chotupitsa chimodzi pakati pazakudya zazikulu masana.
  5. Dzilangizeni nokha ku Chakudya cham'mawa cha tsiku ndi tsiku. Chakudya cham'mawa chimadzutsa thupi ndikuyambitsa njira zamagetsi. Chakudya cham'mawa chabwino, chokhala ndi chakudya chambiri, chimachepetsa chiopsezo chamadzulo "Zagora" ndipo pamapeto pake chimathandiza kuchepa thupi. Chakudya cham'mawa chabwino chingakhale phala (oatmeal, buckwheat, balere, balere, mapira), pomwe mungasankhe kuwonjezera mkaka, zipatso, zipatso zouma, zipatso, uchi, mtedza.
  6. Pali pambuyo pa 18:00 ndizotheka! Koma ndikofunikira kuti chakudya chamadzulo chinali maola 2-3 asanagone. Maziko a zakudya ayenera kukhala mapuloteni. Mwachitsanzo, chakudya chamadzulo chabwino chidzakhala kanyumba tchizi / tchizi casserole, nyama / nsomba ndi masamba (makamaka nyama yoyera kapena nsomba zoyera), mazira ndi masamba. Theka la ola asanagone akhoza kumwa tambula ya batala.
  7. Imwani madzi ochulukirapo, zimathandizira kufewetsa njala ndikukhala okhuta. Kuphatikiza apo, kumwa madzi okwanira kumathandizira khungu komanso magayidwe am'mimba. Pafupifupi, ndibwino kumwa madzi osachepera 1.5 malita patsiku.
  8. Kuchepetsa kumwa mowa, komwe kumapangitsa kuti madzi ndi chakudya zisokoneze. Ngakhale kuonda ndikofunika kupewa ngakhale vinyo wofiira.
  9. Chakudya chokoma chabwino ndi Apple wobiriwira. Ndinamva njala? Tengani Apple yobiriwira, nthawi zonse muyenera kukhala nayo (thumba kapena kunyumba patebulo). Ngati simukufuna Apple, ndiye kuti simuli ndi njala. Chifukwa chake mumadziletsa kuti musamadye maswiti ndi zakudya zopanda pake.
  10. Ngati mukufuna kuonda ndi kuyeretsa mbali, ndikusunga ndikugwiritsa ntchito kwamuyaya, kenako sankhani makina amagetsi omwe mudzakwanitse kumamatira moyo wake wonse. Ntchito yanu sikuti mupeze zakudya zoyenera ndikusintha momwe mumadyera komanso momwe mumadyera kuti muzidya moyenera komanso moyenera. Izi ndizofunikira osati kungolemera kokha koma thanzi lanu.

Ndikofunikira kuwerenga za chakudya:

  • Njira zosavuta za 10 pakudya koyenera
  • Zonse zokhudzana ndi kuchepa kwa kalori komanso momwe mungatsatirire
  • Zakudya zosavuta komanso zovuta: zomwe muyenera kudziwa
  • Chifukwa ndi momwe mungawerengere zopatsa mphamvu: Buku

Ngakhale kukhala wathanzi nthawi zonse kuti muchepetse thupi popanda zoletsa pazakudya ndizosatheka. Dziweruzireni nokha, pa nthawi yochita masewera olimbitsa thupi mwachangu pang'ono mumataya ma calories 300-400. Ili ndiye mtengo wamkate wochepa. Ngati simusamala zomwe mumadya, kulimbitsa thupi, ngakhale kuthamanga kwambiri sikungakuthandizeni kuthetsa mbaliyo.

Gawo lachiwiri: kuchita masewera olimbitsa thupi

Mutha kufunsa: kotero, simungaphunzitse, koma kungotsatira kutsatira zomwe zikhala zokwanira kuyeretsa mbali? Inde, chifukwa chakuchepa kwa mafuta m'thupi ndikuchotsa mbali zonse zokwanira kuwunikiranso zakudyazo. Koma ndikachita masewera olimbitsa thupi pafupipafupi mudzafika pacholinga chanu mwachangu kwambiri.

Ubwino wochita masewera olimbitsa thupi:

  • kupereka zina zamafuta
  • kufulumizitsa kagayidwe kake
  • mafuta oyaka kwa maola 24 mutatha kulimbitsa thupi
  • minofu ndikulimba kwa thupi
  • kukulitsa kulimbitsa thupi

Malangizo 10 apamwamba "ochokera mbali":

  1. Njira yothandiza kwambiri yolimbana ndi madipoziti amafuta m'mbali ndi maphunziro apakati, yomwe imaphatikiza zolimbitsa thupi za cardio ndi zolimbitsa thupi kuti ziwonetseke dongosolo lamitsempha Kuchita masewera olimbitsa thupi kuyenera kukhala kokhazikika, nthawi 3-4 pamlungu kwa mphindi 30-45.
  2. Kuthetsa mbali kulibe tanthauzo kungotsitsa atolankhani. The abs amachita kutulutsa minofu pansi pa mafuta, koma amachepetsa mbali ndi mimba, sizimathandizira. "Kuchokera mbali" ayenera kuchita maphunziro apakatikati kuti awotche mafuta.
  3. Mukapita kumalo ochitira masewera olimbitsa thupi, kuwonjezera pa maphunziro olimba kuti muphatikize magawo anu ophunzirira pa treadmill, njinga yoyimilira kapena elliptical. Yesetsani kuphunzitsa njira yapakatikati yosinthira sing'anga komanso kuthamanga kwambiri kwa phunzirolo. Izi zikuthandizani kuwotcha ma calories ambiri.
  4. Ngati mukupita kumakalasi am'magulu, Kusanthula kumodzi kumasankha mbali zoyambira zolimbitsa thupi ndi nthawi yayitali. Pakutentha mafuta ndibwino kuti musankhe ntchito zomwe zimakweza msanga.
  5. Samalani zochitikazo nsalu. Amagwiritsa ntchito gawo lalikulu la corset ya minofu, chifukwa chake, ndi imodzi mwazabwino kwambiri m'thupi. Lamba amathandizira kuthetsa kusamvana kwa minofu, kuwongola mayendedwe anu, kulimbitsa mtima ndikuwongolera pamimba ndi m'chiuno. [Malizani malamba ophunzitsira]
  6. Komabe, palibe zochitika zodzipatula kuchokera mbali, zomwe zingakuthandizeni kuthetsa mafuta m'derali. Kupindika, kupindika, kupindika, matabwa ammbali, omwe amakhala othandiza kwambiri pamankhwala oblique am'mimba, samachotsa mafuta amthupi m'mbali.
  7. The hula Hoop ndiyo njira yabwino kwambiri yochotsera mbali. Kupotoza Hoop ndibwino kuposa kukhala pakama, koma ngati mungasankhe, ndibwino kuti muzigwiritsa ntchito nthawi yabwinoyi pa cardio kuposa pa Hoop. Komabe, kutalikirana kwa mitunduyi, mwachitsanzo: 2 mphindi, mumazungulira Hoop ndi mphindi 2 kulumpha chingwe kapena kuchita cardio ina ndiyothandiza kwambiri.
  8. Kuphatikiza apo, thupi limachepetsa thupi lonse komanso pamalingaliro ake apadera omwe nthawi zambiri amabadwa. Chifukwa chake ngati vuto lanu lalikulu - m'chiuno, ndikuchepetsa thupi likhala lolemera kwambiri ndipo kulemera kwake kuyenera kuti kwapatsidwa mafuta.
  9. Kuthamangira panja komanso kuyenda mwachangu ndi njira zabwino kwambiri zolimbitsa thupi zomwe zingakuthandizeni kuti muchepetse m'chiuno ndikuchepetsa thupi. Ngati mukufuna kuchita masewera olimbitsa thupi, yesani kuonjezera zochitika za tsiku ndi tsiku: mukuyenda ndikuyenda kwambiri, kuchepetsa nthawi yazosangalatsa.
  10. Zakudya ndi maphunziro a Cardio ndiye njira zazikulu zothetsera matumba m'chiuno. Kupatula apo, ngati miyendo, mikono ngakhale m'mimba, titha kusintha zolimbitsa thupi, ndiye "Pampu mbali" sizingatheke.

Momwe mungachepetsere kulemera kokha m'mbali? M'malo mwake, mwanjira iliyonse. Boca si minofu ndi mafuta, kotero zomwe zimawakhudza kuchokera kunja sizingatheke. Chifukwa chake zonse zomwe muyenera kuchita ndikuchepetsa kuchuluka kwamafuta mthupi mwanu poletsa zakudya komanso kuchita masewera olimbitsa thupi pafupipafupi.

Kuchita Chiuno Chaching'ono (Mphindi 10)

Ndondomeko ya masewera olimbitsa thupi, kuchotsa mbali

Perekani maphunziro omwe angakuthandizeni kuchotsa mbali kuti muchepetse m'chiuno ndikuchotsa mimba. Muntchito iyi akuganiza kuti akusintha Zochita za cardio kuonjezera kugunda kwa mtima ndi kutentha kwa kalori ndi zolimbitsa thupi corset kuti muwone bwino pamimba ndi m'chiuno. Timatsindika kuti kuchepa kwamafuta am'deralo ndi lingaliro laling'ono, chifukwa chake, maphunzirowa akufuna kuphatikizira kuchepa thupi ndikulankhula thupi lonse.

Nthawi yonse yophunzitsira ndi mphindi 40-45. Mukuyembekezera kuzungulira kawiri kwa mphindi 2, pakati pakuzungulira, kupumula mphindi imodzi. Kuzungulira kulikonse kumakhala zolimbitsa thupi 20 zomwe zimabwerezedwa kawiri.

The General chiwembu cha maphunziro:

Zolimbitsa thupi zimachitika malinga ndi chiwembucho:

Ngati simukutha kuphunzitsa mphindi 40 (kapena mukungoyamba kumene), gawani zolimbitsa thupi mu magawo awiri a mphindi 20, mwachitsanzo tsiku limodzi muzitha kuzungulira koyamba, kapena mwachiwiri. Chofunikira kwambiri pakuchita masewera olimbitsa thupi a Cardio kuphatikiza zolimbitsa khungwa, chifukwa kuphatikiza uku ndi njira yabwino yoperekera mafuta ndi mafuta. Musanayambe kuchita masewera olimbitsa thupi muyenera kuchita zolimbitsa thupi.

Kodi mumachita kangati masewera olimbitsa thupi:

Onaninso:

Kuzungulira koyamba kwa masewera olimbitsa thupi

Pozungulira pano mupeza zolimbitsa thupi 10 zomwe zimachitika molingana ndi chiwembucho: masekondi 45 amagwira ntchito, masekondi 15 kupuma (patsogolo) kapena masekondi 30 akugwira ntchito, masekondi 30 oyamba (oyamba kumene). Yesetsani kuzungulira mobwerezabwereza m'magulu awiriwo, pakati pa mabwalo, pumulani kwa mphindi 1-2.

1. Kulumpha kuswana mikono ndi miyendo

Momwe mungapangire: kupanga kulumpha ndi kukweza miyendo, kuimirira molunjika ndi mapazi pamodzi, manja motsatira thupi. Yambani nthawi yomweyo kuyenda kwakuthwa kukweza manja kudzera maphwando ndikukweza miyendo yake kudumpha. Pangani kofewa pamapazi, pindikirani mawondo pang'ono.

chifukwa: Ichi ndi masewera olimbitsa thupi otchuka, ndipo ndichimodzi mwazothandiza kwambiri pochepetsa thupi. Kuchita masewera olimbitsa thupi kumalimbikitsa kukula kwa minofu ya manja ndi miyendo, kumakhala ndi mphamvu, kuwotcha mafuta ndikuthandizira kuchotsa Boca munthawi yochepa.

2. Kupota mu lamba pa magongono

Momwe mungapangire: Tengani thabwa lapamwamba pamakutu pa Mat, thupi limapanga mzere wolunjika. Yambani pang'onopang'ono ndikusinthasintha mosinthana ndi chiuno, ntchafu, kuyesera kuyandikira pamwamba pa Mat. Malo a zigongono sasintha, thupi silimachita SAG, chiuno chimakwera.

chifukwa: Imodzi mwazochita zabwino kwambiri zothetsera mbali. Kuphatikiza apo, thabwa ili limalimbitsa minofu yakumbuyo yogwira mapewa, miyendo ndi pamimba, komanso limagwira bwino ntchito gluteus Maximus.

3. Kuthamanga Kwambiri

Momwe mungapangire: Tengani kutsindika kugona, kuwongola msana wanu, sungani mutu wanu pamodzi ndi msana. Chonde dziwani kuti zigongono sizigwada panthawi yochita masewera olimbitsa thupi, mapewa ali pamwamba pazanja zanu. Yambani kuthamanga mopingasa: kokerani mwendo umodzi pachifuwa, kenako wachiwiri. Sinthani kuthamanga kwakanthawi kwanu. Mukamathamanga kwambiri, ma calories mumawotcha kwambiri.

Chani: Kuthamanga kopingasa ndibwino kuyeretsa mbali. Kuchita masewera olimbitsa thupi kumatentha makilogalamu mwachangu, ndipo nawo amakhala onenepa kwambiri. Tikugwira ntchito ndi dongosolo laminyewa, kotekisi, limaperekedwa ndi malo amodzi komanso osunthika pama media. Kuphatikiza apo, imalimbitsa dongosolo la mtima ndi minofu yonse yotenthetsa.

4. Crease ndikukweza mwendo

Momwe mungapangire: Imani molunjika ndi mapazi m'lifupi. Manja akweze. Mosiyana ndi madigiri 90, kwezani choyamba kumanja ndiyeno mwendo wakumanzere, pomwe thupi loyang'ana ndi manja awiri akuyesera kukhudza zala.

chifukwa: Ntchitoyi imatha kupopera minofu yam'mimba ndi kumbuyo, kukonza dongosolo la mtima, kulimbitsa ntchafu ndi matako. Kuchita masewera olimbitsa thupi kosavuta, koma kothandiza kumathandizira kuchotsa mbali ndi khola la mafuta pamimba pamunsi.

5. Kuthamanga ndi Shin zahlest

Momwe mungapangire: Ntchitoyi ndikuchotsa mbali zomwe zikuyenda molimba mtima solistami. Kuti muchite masewera olimbitsa thupi muyenera kuthamanga m'malo mwake ndikuyesera pafupifupi kukhudza chidendene mpaka matako. Chitani mofananamo ndikusuntha kwa manja, ayenera kusuntha thupi mogwirizana ndi miyendo. Kuyenda kwayekha ndikufulumizitsa.

chifukwa: Kuthamangira m'malo amatha kuphatikizidwa pazochita zilizonse zolimbitsa thupi kuti zithetse mbali kapena zovuta zina. Uwu ndiye masewera olimbitsa thupi abwino kwa iwo omwe angafune kusintha masentimita m'chiuno ndi m'chiuno mwachangu. Mwambiri, mayendedwe olowera kumtunda kukonza magwiridwe antchito amitsempha yamagazi ndi dongosolo la kupuma.

6. Pewani kumbali imodzi

Momwe mungapangire: Tengani Mat ndikutenga zidutswa zammbali, mzati umakhala ngati mkono wakutsogolo komanso m'mphepete mwa phazi. Dzanja lachiwiri likulimbikitsidwa kuti ligone m'chiuno. Yambani kupiringa: mwendo ukweze modekha ndikukoka pachifuwa. Limbani m'mimba, chifukwa cholemetsa chachikulu chagwera pakatikati, osati mikono ndi mapewa.

chifukwa: Zolimbitsa thupi zazikulu zogwira ntchito m'mimba, m'miyendo ndi m'mapewa. Njirayi sikuti imangochotsa mbali, komanso kuti ikwaniritse makina osindikizira okongola. Chifukwa pakuyenda kogwira ntchito minofu yam'mbuyo, imalimbikitsanso pachimake, imaperekedwa ndikulipira pamtundu waminyewa.

7. Kulumpha sumo ndi manja akuswana

Momwe mungapangire: Imani molunjika ndi mapazi pamodzi. Kwezani manja anu pamwamba pamutu ndi kanjedza pamodzi. Yambani kudumpha kulowa mu sumo squat, ndikutambasula manja ake mbali. Miyendo pamalo a squat kwambiri, mapazi ndi mawondo amayang'ana panja. Pansi pa zala zimakhudza pansi.

Chani: Kuchita masewera olimbitsa thupi kumeneku kumathandizira kulimbitsa minofu yathunthu (miyendo, mimba ndi manja), kuonda mumbali ndikuwotcha mafuta. Kuphatikiza apo, katunduyo amapeza matako ndi ntchafu zamkati.

8. Khalani-UPS ndi chala chaching'ono

Momwe mungapangire: Bodza pa Mat, miyendo yoyandikana, manja mbali ndi mbali, kumbuyo kumbuyo kukanikizika pansi. Nthawi yomweyo kwezani kumbuyo kwanu pansi ndikukweza mwendo wanu wamanja ndi dzanja lamanzere. Fufuzani ndikuyesera kukhudza manja anu kumapazi. Chitani mbali imodzi.

chifukwa: Ntchitoyi ikugwira ntchito minofu yonse yam'mimba ndipo imagogomezera minofu yam'mimba ya oblique, kuthandiza kuchotsa mbali ndikupanga chiuno chokongola. Kuphatikizana ndi zolimbitsa thupi za cardio ndizothandiza kwambiri m'mimba toned.

9. Mawondo mpaka pachifuwa

Momwe mungapangire: Kwezani pang'ono thunthu kumanja. Phazi lakumanzere limakokera mbali mbali ya madigiri 30 pafupi ndi kumanja. Kwezani manja anu mmwamba ndi kubweretsa manja anu palimodzi. Yambani kukoka mwendo wopindika pachifuwa chanu kwinaku mukutsitsa manja opindidwa ndikukhudza bondo lake.

chifukwa: Mukamachita masewera olimbitsa thupi kuti mugwiritse ntchito minofu ndi chiuno. Uku ndikulimbitsa thupi kwakukulu pakukula kwa atolankhani ndi minofu ya oblique ya mbali ndikuchotsa "kupulumutsa" kwa bwalo m'chiuno.

10. Kuswana manja mu theka la squat

Momwe mungapangire: Tengani theka la squat. Pindani mikono yanu m'zigongono, mgwalangwa mpaka nkhope yanu ndikukankhira pakati pa mkono. Yambani kufalitsa miyendo yake ndikudumpha pang'ono. Imodzi ndi kulumpha kumachepetsa zigongono kumbali, kulumikiza kayendedwe ka miyendo.

chifukwa: Kuchita masewera olimbitsa thupi kumakhudza magulu onse a minofu: gwiritsani ntchito mapewa, chifuwa, pachimake, glutes, ntchafu. Kuphunzitsidwa pafupipafupi munthawi yolowera kungakuthandizeni kukhala ndi mawonekedwe abwino komanso ochepera opanda zovuta.

Chitani masewera №6, №8 ndi №9 kuzungulira koyamba kuli mbali yakumanja, kuzungulira kwachiwiri kumanzere. Mwakusankha, mutha kuchita masewerawa kumanja ndi kumanzere m'njira ziwiri zotsatizana (mozungulira kamodzi), koma zithandizira nthawi yonse yophunzitsira.

Kuzungulira kwachiwiri kwa masewera olimbitsa thupi

Mu zozungulira izi mupezanso masewera 10 omwe amachitika molingana ndi chiwembucho: masekondi 45 amagwira ntchito, masekondi 15 kupuma (patsogolo) kapena masekondi 30 akugwira ntchito, masekondi 30 kupuma (oyamba kumene). Yesetsani kuzungulira mobwerezabwereza m'magulu awiriwo, pakati pa mabwalo, pumulani kwa mphindi 1-2.

Makochi TOP 50 pa YouTube: kusankha kwathu

1. Kuthamanga ndi kukweza kwa mawondo

Momwe mungapangire: Imani molunjika, yambani kuthamanga pamalo okwera ndi bondo lokwera. Yesetsani kuchita masewera olimbitsa thupi kuti mawondo anu akwezeke mpaka madigiri 90 kuthupi. Muyenera kudzithandiza ndi manja, kusinthana manja mthupi kumachitika munthawi yake ndikuyenda kwa miyendo.

chifukwa: Kuthamanga ndi mwayi wabwino wotsuka mbali zonse kunyumba. Cardio iyi imawotcha ma calories ambiri, imakweza mwachangu kugunda kwa mtima ndikuthandizira kuthana ndi mafuta m'mimba. Kutalika kumakweza mawondo ake kumalimbikitsa kwambiri kor.

2. Lunge ndi kusinthasintha kwa thupi

Momwe mungapangire: Imani molunjika ndi mapazi m'lifupi. Pamlingo wamapewa, tsekani manja anu kuti chigongono chanu chakumanja chikhale ndi dzanja lamanzere ndi chigongono chakumanzere ndi dzanja lamanja. Yambani kusinthana ndi mapapu akumanja kumanja ndi kumanzere. Pansi penipeni pa ntchitoyi kutembenuza thupi. Ngati mukuyenda ndi phazi lanu lamanja, ndiye kuti mutembenuzire thupi lanu kumanja, ngati mukuyenda mwendo wamanzere - tembenuzirani kumanzere.

chifukwa: Mapangidwe opindika amathandizira kugwira ntchito minofu yapakatikati, kusinthitsa makina osindikizira ndikuthira minofu yam'mimba. Katundu wowonjezera ali pamakina ndi mafupa a minofu ndi mafupa.

3. Kukwera phiri mozungulira

Momwe mungapangire: Landirani thabwa pamanja, zothandizira manja ndi mapazi, manja ali pansi pamapewa. Kokerani mwendo wanu wamanja kumanja kumanja ndikutembenuza bwino chigongono chakumanzere. Kenako sinthani mayendedwe kubwerera poyambira. Yesetsani kusuntha kuti thupi likhale lolimba, osakweza m'chiuno. Chitani mbali imodzi.

chifukwa: Kuchita masewera olimbitsa thupi ndi mbali zomveka bwino, chifukwa cholemetsa chachikulu chimagwera pamimba ndi m'chiuno. Tikugwiranso ntchito minofu ya kumbuyo, mapewa ndi miyendo.

4. Masewera

Momwe mungapangire: Imani molunjika ndi manja ataweramira m'zigongono kwinaku mukuthamanga. Yambani kugunda m'malo, kusinthasintha miyendo: choyamba mwendo wamanja uli patsogolo, kenako ndikumanzere. Ikani pang'onopang'ono pazala zanu zakumapazi. Osakweza miyendo kutali kwambiri, matalikidwe apakatikati.

chifukwa: Imodzi mwazinthu zabwino kwambiri za masewera olimbitsa thupi. Zimayaka zopatsa mphamvu zambiri, ndikuchotsa mainchesi ena m'malo ovuta. Kutentha kwamaphunziro athu kwakanthawi kukuthandizani kuti muchotse mbalizo mwachangu.

5. Kukweza mwendo wammbali

Momwe mungapangire: Imani ndi bondo lamanja pa Matimidwe oyimilira. Monga chothandizira, dzanja lake lamanja liyenera kupumula pansi. Mwendo wakumanzere wowongoka ndikukhudza pansi ndi phazi. Yambani kukweza mwendo wake pamwamba pa chiuno, gwirani chachiwiri pamwamba ndikubwerera poyambira. Yesetsani kusuntha mwendo wanga mundege yomweyo popeza sikofunikira kudzaza thupi patsogolo. Njira yonse imagwiridwa mbali imodzi.

chifukwa: Kuchita masewera olimbitsa thupi kumathandizira kuchotsa mbali zonse, kugwira ntchito minofu ya m'chiuno ndi m'chiuno. Ndizotsika pang'ono ndipo ndizosavuta kukhazikitsa. Pansi pa bondo ikani pilo kuti chitonthozo chilumikizike.

6. Bomba

Momwe mungapangire: Imani pomwepo kotero kuti mapazi ake anali ataimirira m'mapewa m'lifupi. Manja amakoka, kenako ndikudumpha. Kenako ikani manja anu pansi mwachangu ndikudumphira m'bwalolo ndi manja owongoka, miyendo yozikongoletsa. Pazingwe kachiwiri tulukani kubwerera pamalo oyambira ndikudumpha mmwamba mukamawongola.

Chani: Burpee - imodzi mwazochita zabwino kwambiri zolimbitsa thupi, zomwe ndizovuta kugwira ntchito yamagulu onse aminyewa. Ngakhale kubwereza pang'ono kwa ntchitoyi ndikwanira kukonza magwiridwe antchito onse mu General.

7. Kupindika

Momwe mungapangire: Khalani pa Mat, mawondo akugwada pambali ya madigiri 90. Thupi limakhalabe lotukuka, manja atsekedwa pachifuwa. Yambani kutsamira thupi kumbuyo, kwinaku mukuchita kusinthana, thupi lakumtunda choyamba kumanja kenako kumanzere. Yesani chigongono kuti mugwire pansi. Miyendo iyenera kukhala yokhazikika.

chifukwa: Zochita zolingazi ndizothandiza kwambiri. Ndioyenera kwa iwo omwe akufuna kukhala ndi mawonekedwe abwino m'chiuno komanso munthawi yochepa kuti achotse mbalizo.

8. Kukweza miyendo mu lamba

Momwe mungapangire: Tengani matabwa pa Mat: Manja anu ayenera kukhala owongoka, mapazi pamodzi, yang'anani kutsogolo kwa Mat. Tsamira masokosi pansi, ndiyeno awasunthire mwamphamvu kumbali, akuyenera kukhala ngati kulumpha kukweza miyendo. Osadumpha pamakina, yesetsani kugwiritsa ntchito minofu yam'mimba kupsyinjika kwa atolankhaniwa. Nthawi zonse onetsetsani kuti mapewa amakhalabe pamwamba pazanja zanu.

chifukwa: Imodzi mwazochita zabwino kwambiri kuchokera mbali. Kukweza miyendo mu lamba ndikulimbitsa minofu ya m'mimba ndikusindikiza minofu yomwe ili m'chiuno. Zimathandizanso kuthamangitsa kugunda kwa mtima ndikuwotcha mafuta.

9. Bulu + max phazi

Momwe mungapangire: Landirani malo a squat. Manja adasonkhanitsidwa kunyumba yachifumu patsogolo pa chifuwa. Yambani kuchita kukweza kwa squat, mwendo umodzi utapachikidwa pambali (kuti muchite mbali-Mach), wachiwiri ungowongoka, manja atagwirana pachifuwa kuti mukhale olimba. Pangani masewera ndi kusunthira mbali imodzi mwamphamvu kwambiri.

chifukwa: Monga mitundu yonse yama swings, zochitikazi zimathandizira kuchotsa mbali. Cholinga chake ndi kulimba kwathunthu, makamaka pamimba ndi m'chiuno, ntchafu ndi matako.

10. Pitani kuti muchepetse

Momwe mungapangire: kuima yopapatiza theka squat. Manja amakoka mthupi, kuyesa kufikira akakolo. Lumpherani mwamphamvu, ndi mikono yanu mmbali ndikukwera pamutu panu. Miyendo imakankhidwa molumikizana ndi manja.

Chani: Pitani kuti muchepetse squat amathandizira kukulitsa minofu yam'mimba ndi ntchafu. Ndi masewera olimbitsa thupi abwino omwe amachititsa kuti chiwonetserochi chikhale bwino ndikupangitsa kuti thupi lizilankhula.

Chitani masewera №3, №5 ndi №9 kuzungulira koyamba kuli mbali yakumanja, kuzungulira kwachiwiri kumanzere. Mwakusankha, mutha kuchita masewerawa kumanja ndi kumanzere m'njira ziwiri zotsatizana (mozungulira kamodzi), koma zithandizira nthawi yonse yophunzitsira.

Powerengetsera (mphindi 30. Ntchito / mphindi 30 kupuma):

Powerengetsera (mphindi 45. Ntchito / mphindi 15 kupuma):

Onaninso:

Pochepetsa thupi, Belly, Maphunziro apakatikati

Siyani Mumakonda