Kodi Chaka Chatsopano ndi chiyani popanda phwando? Saladi zokoma, zokhwasula-khwasula, zokometsera - zakudya zambiri izi zimadyedwa m'maola angapo chabe. Ndipo zonsezi usiku si nthawi yabwino kwambiri kudya. Koma mwambo ndi mwambo, makamaka popeza lonjezano lochepetsera thupi kapena kuponyedwa, kupatsidwa nokha, limayamba kugwira ntchito kuyambira chaka chatsopano. Mphunzitsi wabwino kwambiri wa Izhevsk 2015 malinga ndi Fitnes PRO Ivan Grebenkin akutiuza momwe mungapangire mawonekedwe pambuyo pa tchuthi.
Mphunzitsi Ivan Grebenkin amadziwa momwe angakhazikitsire thupi pambuyo pa madyerero a Chaka Chatsopano
"Choyamba, ma calories ochuluka atadyedwa, thupi limafunikira kuzigwiritsa ntchito pazinthu zina, chifukwa ngati palibe kusinthanitsa mphamvu, ndiye kuti zonse zodyedwa zimasungidwa m'malo osungira mafuta. Njira yosavuta yogwiritsira ntchito zopatsa mphamvu zanu kuti mupindule ndikuyenda. Kuyenda nthawi zonse mumsewu ndikoyenera kwa anthu amagulu onse olimbitsa thupi. Kuthamanga mu paki kapena m'bwalo lamasewera, kukwera masitepe, kuchokera ku chipinda choyamba cha nyumba kupita kumalo otsiriza ndi kumbuyo - kwa anthu apamwamba. Njira ina yabwino yopitira kuyenda ndi masewera a skating kapena mpikisano wa skiing ndi anzanu.
Malo ochitira masewera olimbitsa thupi ndi malo ena omwe mungathe kukhala nawo kumapeto kwa sabata. Ndine mphunzitsi waumwini komanso katswiri wazolimbitsa thupi ndipo ndikufuna ndikupatseni malangizo pazomwe ndiyenera kuchita mumasewera olimbitsa thupi.
Ndikupangira kuyamba masewera olimbitsa thupi ndi masewera olimbitsa thupi a cardio - kuyenda pa treadmill kapena ellipse. Mphindi 15-30 pa liwiro lapakati ndikwanira kutenthetsa ndi "kuyambitsa" njira yoyaka mafuta. Pambuyo pochita masewera olimbitsa thupi, timapita ku masewera olimbitsa thupi omwe amavutika kwambiri panthawi ya chikondwerero - ichi ndi mimba. Kapenanso minofu yomwe ili pano: minofu ya oblique, rectus abdominis muscle (aka "cubes"), minofu yodutsa (minofu yakuya yomwe ili pansi pa ziwiri zoyambirira). Pophunzitsa atolankhani, kutsindika kuyenera kuyikidwa pa minofu ya oblique, chifukwa imapanga chiuno chowonda. Musakhulupirire omwe akunena mosiyana, ingoyang'anani pa bukhu la anatomy ndikuwona momwe iwo aliri ndi zomwe akuphatikizidwa kuti atsimikizire izi.
Minofu ya oblique imakhudzidwa ndi zochitika zilizonse zomwe "zimapotoza" thupi kumbali. Zochita zoterezi zimaphatikizapo "njinga", crunches oblique, oblique plank, ndi zina zotero. Zoyenda zonsezi zingapezeke pa intaneti kapena funsani wophunzitsa ntchito mu masewera olimbitsa thupi. Zochita zolimbitsa thupi 3-5 zidzakhala zokwanira. Pambuyo pa gawo la "mphamvu" lotere la masewera olimbitsa thupi, mukhoza kubwereranso pamsewu ndikuyenda kwa mphindi 30, malingana ndi msinkhu wanu wa thupi ndi thanzi lanu.
Ndikukhulupirira kuti malangizowa adzakhala othandiza kwa inu ndipo mudzathera sabata yanu osati mosangalala, komanso ndi phindu! “