Zolimbitsa thupi zapamwamba 50 za minofu yapamimba: kuchepetsa thupi ndikumakanitsa

Zamkatimu

Zolimbitsa thupi m'mimba: zomwe muyenera kudziwa
- Malamulo ochita masewera olimbitsa thupi m'mimba:
- Konzani zolimbitsa thupi za m'mimba yopanda kanthu
Zochita za Cardio pamimba
Zolimbitsa thupi za minofu ya m'mimba kumbuyo
Zolimbitsa thupi za minofu ya m'mimba mu bar
Zolimbitsa thupi za minofu ya m'mimba mutayima
Zolimbitsa thupi za minofu ya m'mimba, msana ndi lumbar
Makanema okhala ndi masewera olimbitsa thupi a minofu ya m'mimba mu Russian

Lota kuti muchepetse thupi m'mimba kuti muchotse mbali ndikuchepetsa chiuno? Yambani kuchita masewera olimbitsa thupi a m'mimba yosalala kunyumba lero! M'mimba mumafunikira zida zochepa komanso malo ochepa m'chipindamo.

Tikukupatsani masewera osankhidwa bwino a minofu ya m'mimba, zomwe zidzakuthandizani kumangitsa abs ndikutaya mafuta m'chiuno.

Zolimbitsa thupi m'mimba: zomwe muyenera kudziwa

Musanayambe kusankha masewera olimbitsa thupi m'mimba kunyumba, ndikofunikira kunena kuti kuwonda kumachitika mukangodya chakudya. Zochepakuposa momwe thupi limathera pa mphamvu (ie, kudya mkati mwa kuchepa kwa caloric). Ngati simukuwona zoletsa zakudya, ndiye kuti mafuta amthupi sangachepe ngakhale ndi masewera olimbitsa thupi tsiku ndi tsiku a minofu ya m'mimba.

Choncho kwa ogwira kuwonda m`dera m`mimba n`kofunika zinthu zitatu:

Kupanda zopatsa mphamvu ndi zakudya zoyenera
Kulimbitsa thupi kumveketsa minofu ya m'mimba
Cardio yolimbitsa thupi kuwotcha mafuta

ZONSE ZOKHUDZA ZOTHANDIZA: koyambira

Malamulo ochita masewera olimbitsa thupi m'mimba:

Ngati mukufuna kukhala ndi mimba yochepa mu nthawi yochepa, masewera olimbitsa thupi ayenera kuphatikizapo masewera olimbitsa thupi a cardio kuti awotche mafuta ndi masewera olimbitsa thupi kuti amveke minofu ya m'mimba. Choncho, ndondomeko yolimbitsa thupi ya m'mimba yopanda kanthu imatha kugawidwa m'magawo awiri: masewera olimbitsa thupi a cardio (15-20 mphindi) ndi masewera olimbitsa thupi a minofu corset (mphindi 15-20). Gawo lachiwiri limaphatikizapo kuchita masewera olimbitsa thupi pamimba kumbuyo kwake, kuyimirira mu bar - mwakufuna kwanu. Makamaka, pulogalamu yolimbitsa thupi inali yosiyana kwambiri.
Nthawi yonse ya zovuta zolimbitsa thupi zapamimba ndi 30-40 mphindi, muyenera kuchita ndi 2-3 pa sabata. Zachidziwikire, mutha kuphunzitsa mochulukira kapena kuchepera kutengera zolinga zanu ndi madera ovuta.
Pamaso thupi pamimba m`pofunika kuchita kulimbitsa thupi, pambuyo kulimbitsa thupi ndi kuchita anatambasula.
Ngati mukufuna kuonda m'mimba mofulumira, nthawi zonse ndi bwino kuganizira cardio workouts. Nthawi zonse imakhala yothandiza kwambiri pakuwotcha mafuta kuposa m'mimba. Onetsetsani kuti mwawona masewera athu okonzeka a cardio kuti muchepetse thupi.
Kuti muwotche bwino mafuta am'mimba, ndikofunikira kuwonjezera zochitika zatsiku ndi tsiku: yendani kwambiri, yendani pafupipafupi, osagwiritsa ntchito zoyendera, sankhani zosangalatsa zogwira ntchito kumapeto kwa sabata. Zida zamakono zodziwika bwino zomwe zimatsata zochitika masana zitha kukhala mthandizi wanu pankhaniyi. Mwachitsanzo, chibangili cholimbitsa thupi.
Zina mwazochita zolimbitsa thupi pamatumbo am'mimba mungafunike dumbbell. Mukasintha mabotolo apulasitiki ndi madzi kapena mchenga. Zina mwa zida zothandiza zolimbitsa thupi zowonda m'mimba komanso zindikirani pa fitball ndi kulemera.
Mosiyana ndi zikhulupiriro zambiri, kuphunzitsidwa m'mafilimu azakudya sikungakuthandizeni kuti muchepetse thupi mwachangu m'dera lamimba. Mchitidwe umenewu umaperekanso katundu pamtima, motero kuchepetsa filimu yosanjikiza mafuta sikukhudzidwa konse.

MMENE MUNGACHEPETSE NDIPONSO KUCHOTSA MAFUTA A MIMBA

Ngati mukufuna kugwira ntchito kuposa minofu ya m'mimba, komanso thupi lonse lonse, chonde onani mndandanda wathu wina wazolimbitsa thupi:

Zochita 50 zapamwamba kwambiri zamiyendo kunyumba
Zochita 50 zapamwamba kwambiri zamatako kunyumba
Top 20 zolimbitsa thupi kunyumba akazi

Konzani zolimbitsa thupi za m'mimba yopanda kanthu

Zochita zolimbitsa thupi ndi zosankha zomwe zili pansipa. Mutha kusintha masewera olimbitsa thupi, kuwasinthanso kapena kuwonjezera zatsopano.

Zochita za Cardio (Mphindi 15-20): Zochita 5 zolimbitsa thupi 30 masekondi ntchito - 30 masekondi kupuma or 45 masekondi ntchito - 15 masekondi kupuma, bwerezani masewerawa mu maulendo atatu, pakati pa kuzungulira 3-1 mphindi yopuma.
Zochita zoyimirira + zolimbitsa thupi kumbuyo (Mphindi 10-12): Zochita 8-10 molingana ndi dongosolo 40 masekondi ntchito - 20 masekondi kupuma or 50 masekondi ntchito - 10 masekondi kupuma. Mukatha kuchita masewera olimbitsa thupi achinayi kapena asanu aliwonse, mutha kupuma pang'ono.
Lamba + masewera olimbitsa thupi atagona pamimba (Mphindi 10-12): Zochita 8-10 molingana ndi dongosolo 40 masekondi ntchito - 20 masekondi kupuma or 50 masekondi ntchito - 10 masekondi kupuma. Mukatha kuchita masewera olimbitsa thupi achinayi kapena asanu aliwonse, mutha kupuma pang'ono.

Zochita za Cardio pamimba

Kuchita masewera olimbitsa thupi a Cardio m'mimba kudzakuthandizani kuwotcha zopatsa mphamvu zambiri, kufulumizitsa kagayidwe kazakudya ndikuyamba kutayika kwamafuta ndikulimbitsa minofu ya m'mimba. Zochita zolimbitsa thupi za Cardio ndizabwino kwambiri kuyendetsa pakapita nthawi, mwachitsanzo, masekondi 30 akugwira ntchito mwamphamvu + masekondi 30 kupuma (kapena TABATA), zimathandizira kuphunzitsa bwino kwambiri.

Ngati muli ndi zotsutsana ndi thanzi, ingochitani masewera olimbitsa thupi popanda kudumpha ndikuthamanga, mukuyesera kukhalabe ndi liwiro lalikulu.. Mwachitsanzo, m'malo mochita masewera olimbitsa thupi "Horizontal kuthamanga" ingokokerani mawondo anu pachifuwa chanu mumalo a thabwa. Chofunikira kwambiri pakulimbitsa thupi kwa cardio ndikusunga kugunda kwa gyrosigma zone, osati kuchita masewera olimbitsa thupi.

1. Kuthamanga ndi kukweza kwa mawondo

2. Masewera a nkhonya

3. Kulumpha kuswana mikono ndi miyendo

4. Kuyenda mu bala

5. Kuthamanga Kwambiri

6. Nkhanu

7. Kwezani mawondo anu pachifuwa

8. Burpee (zitha kuchitika popanda kukankha-UPS)

9. Kulumpha chingwe ndi kukweza miyendo

10. Lumpha mu bar

Zolimbitsa thupi za minofu ya m'mimba kumbuyo

Zochita zofala kwambiri pamimba yopanda kanthu ndizochita zogona kumbuyo kwanu - zosankha ndikukhala-UPS, kukweza mwendo, kukoka mawondo ake pachifuwa ndi zina. Ubwino wa masewerawa ndikuti amathandizira kupopera minofu yomwe mukufuna mimba (yowongoka ndi yopendekeka), kutanthauza kuti mimba yanu ikhale yosalala komanso yokwanira. Panthawi yochita masewera olimbitsa thupi kumbuyo, mimba yanu iyenera kukwezedwa ndi kubwerera pansi. Simungathe kupindika msana wanu, kung'amba msana wanu pansi ndikugwedezani, apo ayi pali chiopsezo chovulala. Yesani kukokera mchombo ku msana ndikuchita masewera olimbitsa thupi modekha komanso moganizira.

Komanso dziwani kuti mu masewera olimbitsa thupi kwa lathyathyathya m`mimba ayenera kuchitidwa mosamala kwambiri ngati muli ndi msana mavuto. Mitundu yosiyanasiyana yokhotakhota imakupatsirani nkhawa msana ndi m'chiuno mwanu, kotero izi zolimbitsa thupi za m'mimba zimatha kuyambitsa kupweteka kapena kusapeza bwino m'derali. Ngati muli ndi ululu pa thupi kwa m`mimba mmbuyo, ndiye ndi bwino kwa kanthawi osati kuchita. M'malo mwawo ndi masewera olimbitsa thupi pamimba poyimirira ndi mipiringidzo (yomwe tikambirana pansipa). Pambuyo polimbitsa minofu ya corset ku zochitika izi, mukhoza kubwerera.

1. Kupotoza

2. Kupotoza ndi phazi kukhudza pansi

3. Mawondo mpaka pachifuwa

4. Gwirani akakolo

5. Oblique amapotoza ku phazi

6. Kupindika kawiri

7. Lumo

8. Njinga

9. njinga ndi miyendo anawonjezera

10. Kukweza mwendo

11. Kuzungulira kozungulira kwa mapazi

12. Bwato

13. Kupotoza kwa Russia

Zolimbitsa thupi za minofu ya m'mimba mu bar

Plank ndi imodzi mwazochita zolimbitsa thupi kwambiri pamimba yopanda kanthu. Zimathandiza osati kupopa mwachindunji ndi oblique m`mimba minofu ndi kulimbikitsa lonse minofu dongosolo lonse. Werengani zambiri za ubwino wonse wa thabwa ndi kusiyanasiyana kwake, onani nkhani: Pulanji: momwe ubwino ndi zovulaza za + 45 mitundu ya zingwe.

1. Lamba

2. Pendani pazigongono

3. Kuyenda mu bala

4. - Kukhudza phewa lamba

5. Kupindika mu lamba

6. Kutembenuka kwa dzanja mu lamba

7. Kukwera kwa manja mu lamba

8. Kutakasa kwa miyendo mu lamba

9. Kangaude

10. Mbali yam'mbali

11. Pewani kumbali imodzi

12. Kutakasa kwa miyendo mu bulaketi lina

Zolimbitsa thupi za minofu ya m'mimba mutayima

Njira yabwino yochitira masewera olimbitsa thupi am'mimba pansi ndi masewera olimbitsa thupi omwe amachitidwa moyimirira. Pa kuphedwa kotereku zolimbitsa thupi zochepa Mwina olakwika udindo wa msana choncho zochepa chiopsezo kuvulala ndi exacerbations. Poyamba, simuyenera kuchita masewera olimbitsa thupi ndi ma dumbbells, mutha kuyambitsa maphunziro popanda zida zowonjezera.

1.Gwirani chigongono cha bondo

2. Kukweza mwendo

3. Atembenuza thupi ndi dumbbells

4. Kupiringa kumbali ndi dumbbell

5. Malo otsetsereka okhala ndi ma dumbbells pansi

6. Amapendekera pamalo a squat

7. Otsetsereka ndi dumbbells njira

8. Tembenukirani ndi phazi

9. Mawondo mpaka pachifuwa

10. Mt

Zolimbitsa thupi za minofu ya m'mimba, msana ndi lumbar

Ichi ndi ntchito ina yothandiza kwambiri ya minofu ya m'mimba. Pa ntchito yawo mudzalimbitsanso minofu ya msana ndi m'chiuno, zomwe zimateteza bwino kupweteka kwa msana ndikuthandizira kusintha kaimidwe.

Zonse zokhudza masewera olimbitsa thupi, SUPERMAN

1. Superman

2. Chitsulo chosavuta

3. Superman ndi manja osudzulidwa

4. Wosambira

5. Kusaka galu

Kuti ma gif alembe zikomo kwambiri kumayendedwe a youtube: Live Fit Girl, FitnessType, mfit.

Makanema okhala ndi masewera olimbitsa thupi a minofu ya m'mimba mu Russian

Ngati mukufuna kuphunzitsa pa kanema yomalizidwa ya masewera olimbitsa thupi a minofu ya m'mimba, tikukupatsani vidiyo 5 yothandiza kwambiri pamimba yopanda kanthu m'chinenero cha Chirasha kuchokera kwa ophunzitsa otchuka kwambiri pa youtube.