Zamkatimu
Chiuno chochepa nthawi zonse chimakhala chachizindikiro komanso mawonekedwe okongola. Kusintha kokhotakhota komanso kusintha kosangalatsa kuchokera pachifuwa kupita m'chiuno wofunidwa ndi azimayi ambiri.
Munkhaniyi tiyankha mafunso otchuka kwambiri okhudza vuto lazimayi. Momwe mungachepetsere m'chiuno ndi zomwe mungachite ngati m'chiuno simuchepetsedwa? Ndi machitidwe ati m'chiuno omwe mungathe kuchita, ndipo ndi ati omwe sangachite? Ndipo timakupatsaninso masewera olimbitsa thupi kuti muwotche mafuta, kuchepetsa chiuno ndikuchotsa mbali.
Chowonadi chonse chokhudza momwe mungachepetsere mchiuno
Chiuno ndi chimodzi mwamagawo ovuta kwambiri m'thupi mwa atsikana ndikosavuta kupeza mafuta, ndipo kuchuluka kumawonjezeka. Dera la m'chiuno ndi m'mbali mwake ndi amodzi mwamalo amthupi, omwe Ndizovuta kwambiri kuti zitheke kuwongolera osati "kungodzikometsera" ndikulimbitsa thupi kambiri. Komanso, amakhulupirira kuti ndibwino kusachita masewera olimbitsa thupi komanso kupewa zolimbitsa thupi kuti musapangitse m'chiuno kukhala "lalikulu".
Pamene kuchuluka kwa kulemera nthawi zambiri kumodzi koyamba kumayamba "kuyandama" m'chiuno basi, kuwoneka mbali ndi zomwe zimatchedwa "makutu". Zachidziwikire, pali atsikana omwe amasunga m'chiuno, ngakhale atakhala bwino. Nthawi zambiri amakhala mwiniwake wa chiwerengerocho "Peyala" ndi "hourglass" (kapena matsenga a photoshop):
Koma koposa zonse kuchuluka kwa mafuta m'thupi kumawonjezeka kwambiri, ndipo ma curve okongola amatha:
Chifukwa chake, lamulo loyamba kwa iwo omwe akufuna kukhala ndi chiuno chopapatiza ndi kuchepetsa kuchuluka kwamafuta mthupi. Kodi mungachite bwanji? Zosavuta kwambiri. Yambani chakudya chamagulu, kuchepetsa kuchuluka kwa ma carbs othamanga komanso chakudya chofulumira, kuwonjezera zochita ndi masewera olimbitsa thupi. Mwanjira ina, kukakamiza thupi kuwonongera mafuta, osadzikundikira.
Koma momwe mungapangire thupi kuyamba kuchepa makamaka m'chiuno? Kuwotcha malo ogulitsa mafuta m'malo ena "ovuta" ndizovuta kwambiri. Zochita zilizonse zomwe mungachite, konzekerani kuti thupi lichepetsa thupi. Mafutawo amasungunuka pang'onopang'ono m'malo onse amthupi lanu, kwinakwake pang'onopang'ono, kwinakwake mwachangu. Limbikitsani thupi kuti lichepetse gawo la m'chiuno ndizosatheka.
Chifukwa chake, mungachepetse bwanji chiuno ndikuchotsa mbali:
- Idyani kuchepa kwa ma calories ndikutsata chakudya choyenera chomwe thupi lidayamba kuwononga mafuta.
- Chitani masewera olimbitsa thupi kuti muchepetse kuchepetsa kunenepa.
- Kuchita zolimbitsa thupi za kutumphuka (corset minofu) kuti mumange minofu ndikupanga mzere wokongola wa thupi.
Chakudya choyenera: momwe mungayambire pang'onopang'ono
Koma anthu ambiri njirayi yochepetsera m'chiuno ingawoneke ngati yosavomerezeka. Makamaka intaneti ikadzaza ndi malangizo othandiza monga: "Matsenga corset m'chiuno - ingovala ndi kutaya thupi", "M'chiuno chapaderadera m'masiku 10", "pindani Hoop kwa mphindi 5 patsiku ndipo muchepetsa m'chiuno masentimita 10". Koma tifotokoza, palibe matsenga ndi machitidwe amatsenga m'chiuno kulibe. Njira zambiri zomwe zimaperekedwa pa intaneti, ndizopanda phindu pankhani yochepetsa m'chiuno ndikuchotsa mbali.
Onaninso:
- Makanema 20 apamwamba othandiza anthu kuti azichepetsa thupi
- Zibangiri zolimbitsa thupi kuti muchepetse kunenepa: ndi chiyani komanso momwe mungasankhire
Ndi njira ziti zomwe sizingathandize kuchepetsa m'chiuno:
1. Kukutira ndi kutikita minofu. Sangakuthandizeni kuchepetsa m'chiuno. Ndi masewera olimbitsa thupi opanda pake, omwe samakhudza njira yochepetsera thupi, chifukwa chake musawononge nthawi. Bwino mutenge kuyenda kwa mphindi 30 kapena kupita kunyumba ngati mukufuna kufulumizitsa njira yowotchera mafuta.
2. Chiyembekezo. Mosiyana ndi zomwe ambiri amakhulupirira, kukulunga sikothandiza kwenikweni ngati mukufuna kuchotsa m'chiuno ndikuchepetsa m'chiuno. Zachidziwikire, kupotoza Hoop ndibwino kuposa kusachita chilichonse ndikugona pabedi. Koma ngati muli ndi nthawi pang'ono pamasewera, ndibwino kukhala ndi masewera olimbitsa thupi abwino kuposa mosangalala.
3. Ma corsets ndi lamba wochepera. China chopanda pake chomwe chingokuthandizani kuchepetsa chiuno chanu, komanso kuvulaza thanzi. Ma corsets ndi malamba amaletsa kupuma, amachepetsa magazi kupita kumtima, kuyika matumbo m'matumbo ndikusokoneza chimbudzi. M'chiuno ndi corset ndinu ochepa, pokhapokha mutavala zovala zowoneka zolakwika.
4. Zakudya zapadera zochepetsera m'chiuno. Palibe zakudya zapadera, zakudya zamatsenga ndi zakumwa zochepetsera chiuno. Ngati muwerenga za kuphatikiza kwapadera kwa mankhwala, chifukwa chomwe mudzatha kuchepetsa chiuno, ndiye kumbukirani - sizowona.
5. Kukutira mafilimu ndi thermoplasma panthawi yamaphunziro. Ichi ndi chinthu china chovulaza ndipo ndichopanda ntchito kuti aliyense achepetse m'chiuno. Simuchepetsa, koma kutaya madzi m'thupi komanso kupsinjika kwamtima kumatha.
6. Zochita zapadera m'chiuno. Popeza kulimbitsa thupi m'chiuno kulibe. Pali zolimbitsa thupi zomwe zimathandizira kugwiritsira ntchito oblique ndikulimbitsa minofu ya corset. Ndipo pali masewera olimbitsa thupi omwe amathandizira kutenthetsa mafuta. Pamodzi atha kupereka zomwe akufuna. Koma sizigwira ntchito mwanjira yomwe iwe sabata umachita malo otsetsereka ndikupotoza motero umachepetsa m'chiuno.
Ngakhale njira yosavuta yochepetsera m'chiuno, tikulimbikitsabe kutero. Chovala ichi. Sizingachepetse thupi ndi mafuta m'chiuno koma kubisa zolakwika mukavala bwino, kumathandizabe. Komabe, pagombe njirayi sigwira ntchito.
Chifukwa chiyani ndizosatheka kuchepetsa m'chiuno?
Koma ngakhale chakudya choyenera komanso kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuchepetsa chiuno. Chifukwa chiyani izi zikuchitika? Tiyeni tiwone zifukwa zonse zomwe zingakuthandizeni kuti muchepetse chiuno.
1. Mawonekedwe anu - amakona anayi. Mu mtundu uwu wa mawonekedwe m'chiuno ayi kwenikweni, iye sanafotokoze. Mtundu wamtunduwu umatsimikiziridwa ndi majini, ndipo ndizosatheka kusintha. Chiuno chodziwika kwambiri "Galasi lamaola" ndi "peyala". Mwayi wochepa "Apulosi" ndi "Reverse triangle".
2. Simukutsatira zakudya. Ngakhale kuchita masewera olimbitsa thupi pafupipafupi sikungakuthandizeni kuwononga mafuta ochepa. Njira yochepetsera kulemera imachitika pokhapokha kuchepa kwa kalori mukamadya zochepa kuposa momwe thupi limatha kupanga mphamvu. Ma calories onse osagwiritsidwa ntchito amaikidwa mu mafuta, omwe amabisala m'chiuno mwanu.
3. Muli diastasis ya rectus abdominis minofu, zomwe nthawi zambiri zimachitika pambuyo pobereka. Chotsatira chake, dera la m'chiuno likhoza kukhala "kusambira" pang'ono. Pamene diastasis lipindulitsa kuchita zolimbitsa thupi zingalowe, amene amathandiza kuthetsa kupatukana kwa minofu.
4. Chifukwa chingakhale mawonekedwe a chifuwa, zomwe zimapangitsa kuti chiuno chikhale chochuluka. Kuchita masewera olimbitsa thupi pafupipafupi komanso kudya moyenera kumathandizira kuti thupi lanu likhale labwino, koma osati kuti m'chiuno mwanu mudzakhala bwino.
5. Mumasamala kwambiri minofu ya m'mimba oblique. Mwambiri, matabwa, kupindika, kupindika, kutembenuka popanda zolemera sikungakhale ndi vuto lililonse m'chiuno mwanu kuti lisakulitse kuchuluka kwa minofu (Zachidziwikire, ngati simumachita izi tsiku lililonse kwa ola limodzi). Koma malo otsetsereka ndi opindika ndi ma dumbbells, ma barbells, zikondamoyo zimatha kubweretsa kulumikizana kwa minofu ndikupereka m'chiuno mwanu.
6. Kodi mumachita maphunziro mphamvu ndi zolemera zazikulu. Ngakhale simukuchita masewera olimbitsa thupi makamaka am'mimba oblique am'mimba, amatenga nawo mbali pazolimbitsa thupi zambiri zamanja, kumbuyo, miyendo, matako. Kuchita masewera olimbitsa thupi pafupipafupi kumapangitsa thupi lanu kukhala lamasewera komanso lokwanira, koma m'chiuno mumatha kuvutika.
Munthu aliyense ali ndi mawonekedwe ake apadera. Ndipo palibe anthu otere omwe angakhale okondwa ndi thupi langa 100%. Ngati simukupatsidwa mwachilengedwe chiuno chopapatiza, palibe chodandaula. Kuti musinthe mizere ndikupeza mawonekedwe achikazi a "hourglass" mutha kugwira ntchito pamankhwala amapewa, m'chiuno ndi matako. Izi zidzakuthandizira kukonza thupi lonse.
Zochita m'chiuno: dongosolo la maphunziro
Perekani masewera olimbitsa thupi okonzekera m'chiuno, kuti muthe kugwira bwino pamimba ndikuchotsa mbali. Koma khalani okonzeka kuphunzitsa kwambiri, osati kungopotoza Mat. Cholinga cha masewera olimbitsa thupi m'chiuno osati kungolimbitsa minofu ndikukhazikika m'chiuno, komanso kuwotcha mafuta amthupi.
Zachidziwikire, kuti mukwaniritse kuwonda kwanuko m'dera linalake lolimba kwambiri. Komabe, tikamachita masewera olimbitsa thupi pa "dera lamavuto", timakulitsa kufalikira m'derali ndipo, chifukwa chakuwotcha mafuta mwachangu. Koma izi zitha kuchitika mukamachita masewera olimbitsa thupi nthawi yayitali, chifukwa chomwe thupi limakweza mahomoni omwe ali ndi luso la lipolytic. Ndipo, kumene, n`kofunika kwa wonse ndondomeko ya mafuta woyaka thupi lonse, mwachitsanzo kutsatira kuchepekedwa kwa zopatsa mphamvu.
Tikukupatsani chiwembu choterechi m'chiuno: Zozungulira 4, masewera olimbitsa thupi a Cardio ndi zolimbitsa thupi za corset yaminyewa. Njira yophunzitsira iyi ikuthandizani kugwira bwino ntchito pamimba ndi m'chiuno. Ndipo ndikofunikira kugwira ntchito osati pamakina a rectus ndi oblique minofu, komanso minofu yakumbuyo, mwachitsanzo pamtambo wonse wa corset wonse.
Chitani zolimbitsa thupi m'chiuno mma sneaker ndipo nthawi zonse muyambe phunzirolo mofunda ndi kuzizira (Mphindi 5-10 asanayambe komanso ophunzira asanamalize). Muyenera kuwona:
- Takonzeka kuti tidziwe tisanaphunzitsidwe zithunzi
- Kutsiriza kutambasula mutatha kuchita masewera olimbitsa thupi
Choyamba adzapatsidwa magwiridwe antchito am'magawo osiyanasiyana: oyamba kumene, apakatikati komanso otsogola. Kenako timalemba mndandanda wathunthu wazolimbitsa thupi m'chiuno mozungulira. Mutha kuwonjezera kapena kuchepetsa nthawi yothamanga mwa kusintha mawonekedwe ndi nthawi yolimbitsa thupi m'chiuno.
Njira yopangira zovuta zolimbitsa thupi m'chiuno
Zochita zolimbitsa thupi m'chiuno muyenera kuthamanga kwakanthawi, chifukwa chake mufunika nthawi (gwiritsani ntchito foni yanu, mwachitsanzo). Sankhani dongosolo la masewera olimbitsa thupi m'chiuno kutengera wanu mulingo wamaphunziro. Ngati simukudziwa kukonzekera kwanu, yambani ndi kusankha kwa oyamba kumene.
Kulimbitsa thupi kwa oyamba kumene:
- Ulendo woyamba ndi wachitatu: ntchito iliyonse imachitika masekondi 20, kenako kupumula masekondi 20, kuzungulira kumabwerezedwa 1 nthawi.
- Ulendo wachiwiri ndi wachinayi: Zochita zilizonse zomwe zimachitika kwa masekondi 30, kenako masekondi 15 amapuma, kuzungulira mobwerezabwereza kamodzi.
- Pakati pozungulira, pumulani mphindi imodzi.
- Nthawi yonse yophunzitsira: pafupifupi mphindi 20
- Ngati zikukuvutani kupulumuka maulendo 4 onse, mutha kuchita zozungulira zoyamba ndi zachiwiri zokha.
Kuphunzitsa mulingo wapakatikati:
- Ulendo woyamba ndi wachitatu: ntchito iliyonse imachitika masekondi 40, kenako kupumula masekondi 20, kuzungulira kumabwerezedwa 1 nthawi.
- Ulendo wachiwiri ndi wachinayi: ntchito iliyonse imachitika masekondi 40, kenako kupumula masekondi 20, kuzungulira kumabwerezedwa mozungulira 1.
- Pakati pa kuzungulira mupumule miniti imodzi
- Nthawi yonse yolimbitsa thupi mphindi 25
Kuphunzitsa mulingo wapamwamba:
- Ulendo woyamba ndi wachitatu: kulimbitsa thupi kulikonse kumachitika masekondi 40 ndikutsatira masekondi 20, mobwerezabwereza kuzungulira 2 kwa bwalolo.
- Ulendo wachiwiri ndi wachinayi: Zochita zilizonse zomwe zimachitika kwa masekondi 50 ndikutsalira masekondi 10, kubwereza kuzungulira 1 kuzungulira.
- Pakati pa kuzungulira mupumule miniti imodzi
- Nthawi yonse yolimbitsa thupi mphindi 35
* Musaiwale kuchita masewera olimbitsa thupi kumanja ndi kumanzere momwe zingafunikire.
Kuzungulira koyamba: masewera olimbitsa thupi
1. Kuthamanga m'malo
2. Mawondo
3. Kuthamanga Kwambiri
4. Osewera
5. Kulumpha kuswana mikono ndi miyendo
Kuzungulira kwachiwiri kwa masewera olimbitsa thupi pansi kuti muhukule
1. Kutuluka kwa manja ndi miyendo pamapazi onse anayi
2. Kutembenukira kumbali
3. Kukweza mwendo ataimirira pa bondo lake
4. Kutembenuzira m'chiuno mwako m'mbali mwa zigongono
Zozungulira zitatu: masewera olimbitsa thupi
1. Lumo
2. Kulumpha chingwe ndi kukweza miyendo
3. Menya mbali ndi kukhudza kugonana
4. Kudumphadumpha
5. Kuthamanga ndi kukweza kwa mawondo
Kuzungulira kwachinayi: zolimbitsa thupi pansi kuti zikhungule
1. Kutembenukira mbali ya theka
2. Kusambira
3. Njinga
4. Kutembenuka kwa thupi m'mbali mwa mbali
Zikomo chifukwa cha njira za gifs za youtube: mfit; Msungwana Wamoyo Woyenera, Mtundu Wolimba, Linda Wooldridge.
Ngati simukusangalala ndi masewera olimbitsa thupi ndi kudumpha, yang'anani zosankha zathu zotsika pang'ono osadumpha. Kumbukirani kuti zolimbitsa thupi m'chiuno pansi popanda cardio sizikhala bwino, ngati mukufuna kuchepetsa m'chiuno ndi m'mbali.
Kuzindikira momwe mungachepetsere m'chiuno
Tiyeni tifotokoze mwachidule, komanso mutu waukulu wonena za momwe mungachepetsereko m'chiuno:
- Idyani ndi zoperewera za caloric (idyani zochepa kuposa zomwe thupi limatha kuwononga) ndikuyesera kutsatira mfundo zakuyenerera.
- Chitani zolimbitsa thupi za Cardio kuti muzipititsa patsogolo ma calorie ndikuthandizira kuyaka mafuta.
- Limbikitsani corset yolimba, koma osapitilira zolimbitsa thupi za oblique (makamaka ndi ma dumbbells ndi barbell).
- Osataya nthawi ndi "zopanda pake" zopanda pake (corsets, masaji, zokulunga, kanema, ndi zina zambiri), mphamvu yabwino cholinga chake ndikulimbitsa zolimbitsa thupi.
- M'malo mozungulira, yesetsani kuchita masewera olimbitsa thupi, kuyenda kapena kuchita chilichonse.
- Chiuno chopapatiza sichingakhale chifukwa chazinthu zofunikira m'thupi, zomwe ndizosatheka kukopa.
- Ngati mulibe m'chiuno mwachilengedwe, koma mukufunadi kukhala ndi mizere yokongola, ndiye yesetsani kukulitsa minofu ya matako, ntchafu ndi mapewa kuti musinthe kwambiri ndikukweza thupi.
Potsatira dongosolo lofunsira zolimbitsa thupi m'chiuno, simungochotsa mbali zokha, komanso kumangitsa mimba ndikuchotsa kunenepa kwambiri. Yambani kugwira ntchito yokwanira ya thupi lanu lero!
Tikukulimbikitsani kuti muwerenge:
- Zochita zapamwamba za 50 zamatako kunyumba + dongosolo
- Maphunziro a TABATA: Machitidwe 10 okonzekereratu ochepetsa kunenepa
- Ntchito zolimbitsa thupi zapamwamba za 12 kuchokera ku FitnessBlender, ndikuyang'ana m'mimba ndi m'chiuno
Kuchepetsa thupi, Belly