Momwe mungapangire m'chiuno zolimba: zoyenera kuchita ndi zosayenera kuchita

Omwe amakhala ndi chiuno chopapatiza nthawi zonse amawonedwa ngati chitsanzo chachikazi komanso kukongola. M'mbuyomu, azimayi amapulumutsidwa ndi corsets yopapatiza ndi madiresi, koma tsopano mafashoni sakhala otheka kubisa zolakwika zonse. Momwe mungapangire m'chiuno mopapatiza, nthawi zonse ndizotheka kukwaniritsa komanso osavomerezeka kuti apange?

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Momwe mungapangire chiuno chopapatiza?

Monga mukudziwira, kuti muchepetse kunenepa kwanuko ndizosatheka, chifukwa chake, kuti mupange chiuno chopapatiza muyenera kutsatira malamulo a General kuti muchotse kunenepa kwambiri. Kuti muchite izi:

1. Kutsata zakudya. Njira yabwino ndiyo kuwerengera zopatsa mphamvu. Zambiri zothandiza momwe mungapangire izi ndikuwerengera gawo lotsatira. Njira ina ndiyo kukhala ndi moyo wathanzi komanso kudya zakudya zoyenera. Werengani zambiri za zakudya zoyenera.
2. Kuchita masewera olimbitsa thupi. Sizikadakayikira kukachita masewera olimbitsa thupi, koma zingakuthandizeni kuchotsa mafuta owonjezera. Chofunika koposa, dziwani nthawi yoti muime. Magawo a Cardio ayenera kukhala 3-4 pa sabata, osaposa mphindi 40-60.

Mutha kukwaniritsa chiuno mwachangu, kutengera mtundu wanu. Wina amayamba kuonda miyendo, m'mimba mwa wina ndipo wina amachepetsa kwambiri mofanana. Zimakhudza sizitero, ndizobadwa mwa ife mwachibadwa. Werengani zambiri za izo pansipa.

Zonse za CARBOHYDRATES za kuchepa thupi

Zoyenera kuchita?

Mwadzidzidzi tsiku lina lidakhala lotchuka mwamisala pamakutu okhala ndi ma dumbbells, ofananira nawo, kupindika ndi hula-Hoop wodzazidwa ndi mchenga. Ndipo zonsezi zikuyenera kuthandizira kuti chiuno chikhale chopapatiza. Sizowona! Zochita izi zimalimbitsa ndikupopa ma oblique, koma musachotse mafutawo. Pamapeto pake, m'chiuno mwanu mumangowonjezera kukula chifukwa cha minofu yam'mimba ya oblique yomwe imayimbidwa chifukwa cha katundu.

Iwo omwe amati chiuno chacheperako, ma hula-hoops ndi zopindika, mwina, nthawi zonse amakhala ndi chiuno chodziwika kuchokera m'chilengedwe. Ndipo mothandizidwa ndi masewera olimbitsa thupi amachotsa kunenepa kwambiri ndikubwerera momwe zimakhalira kale. Pazochepera izi (monga tafotokozera pamwambapa), palibe katundu wowonjezera paminyewa yotsatira safunika. Koma kwa iwo omwe ali ndi chiuno ayi, izi zimangowonjezera.

Chofunika ndikudziwa?

Aliyense wa ife ali ndi mawonekedwe amthupi osiyana. Imaikidwa pamtundu wa chibadwa. Ndipo inde, pamakhala nthawi zina pamene chiuno sichimakhazikika, ngati utayesetsa kwenikweni. Mutha kutaya thupi lonse, kusowa m'mbali komanso ngakhale kukhala ndi mapaketi sikisi, koma chiuno chotchulidwa sichingatero. Palibe chomwe mungachite koma kuyamba kukonda thupi langa lowonda komanso lamtundu momwe zilili.

Ndi mwayi wamtundu wanji wokhala ndi chiuno chopapatiza:

• "Galasi lamagalasi". Ngati ndinu mwiniwake wachisangalalo chamtunduwu, mutha kunena kuti muli ndi mwayi. Popanda kuyesetsa kwa Herculean, mudzakhala ndi chiuno chopapatiza.
• "Peyala". Mukuvutika ndi chiuno ndi matako akulu? Musakhumudwe. Koma m'chiuno mwako komanso m'mimba mosabisa mungangomasilira.

Ndi mtundu wanji wa mwayi wokhala ndi chiuno chopapatiza womwe uli pansipa:

• "Apple". Gawo lapamwamba la thupi ndi vuto lanu. Koma ngakhale kuchotsa mafuta am'mimba, osati kuti mudzakhutitsidwa ndi m'chiuno mwanu.
• "Makona atatu". Mwiniwake wamapewa otakata ndi thupi lamphamvu lakumtunda. Komabe, miyendo yocheperako ndi matako zimakulipirani kwathunthu, kusowa kwa m'chiuno.

Ndi mtundu wanji wamalingaliro ochepa mwayi wokhala ndi chiuno chopapatiza:

• Amakona anayi. Muli ndi chiwerengerocho, pomwe mapewa, chiuno ndi matako ali pafupi mzere umodzi? Zabwino zonse, thupi lanu limachita chidwi kwambiri ndi masewerawa ndipo limakhala losasamala posungira mafuta m'malo ovuta. Komabe, m'chiuno yopapatiza Pankhaniyi sadzakhala.

Ngati muli ndi chiuno chodziwika bwino m'chilengedwe, chidzawonekera mukangochepetsa thupi chifukwa chakudya ndi masewera olimbitsa thupi. Sichiyenera kuchita kupendekeka ndikupotoza Hoop mpaka mutakhala wabuluu. Koma ngati m'chiuno simuli (chabwino tonse ndife osiyana majini, palibe chomwe chingachitike), sikuti apange zida zowonjezera. Zitha kungowonjezera mbali zanu m'lifupi.

Sangalalani ndi mtolo wama cardio, tsatirani zakudya, kuiwala za minofu yam'mbali ndikukonda thupi langa, momwe zidakupatsirani chilengedwe. Mtundu uliwonse wa mawonekedwe uli ndi maubwino ndi mawonekedwe ake, osataya mphamvu yanu posintha. Ndipo mawonekedwe amtundu uliwonse atha kubweretsa ungwiro. Ndipo osati nthawi zonse chisonyezo choti ungwiro ndi chiuno chopapatiza.

Momwe mungachepetsere m'chiuno ndikuchotsa mbali: malangizo ndi machitidwe