Zamkatimu
- Malamulo a ntchito zolimbitsa thupi za miyendo
- Zolimbitsa thupi za Cardio zochepetsera miyendo
- Zochita zolimbitsa thupi za miyendo ndi dumbbells
- Zochita zolimbitsa thupi zitaima
- Zochita zolimbitsa thupi za miyendo pansi
- Zochita zolimbitsa thupi za mwendo kwa oyamba kumene komanso apamwamba
- Makanema 5 okhala ndi zolimbitsa thupi za miyendo kunyumba
Mukufuna kuonda m'chiuno, kumangitsa matako ndi kuchotsa cellulite, sakukonzekera kupita ku masewera olimbitsa thupi kapena maphunziro a gulu? Timakupatsirani kusankha kwakukulu kochita masewera olimbitsa thupi kwa miyendo kunyumba, zomwe zingakuthandizeni kuwotcha mafuta ndikuyiwala za madera ovuta.
Kuti muphunzire muyenera zida zochepa komanso nthawi yaulere pang'ono, yokhala ndi masewera olimbitsa thupi ambiri oyenera mulingo uliwonse wamaphunziro. Zochita zoperekedwa zidzakuthandizani kulimbikitsa minofu ya miyendo ndi matako. Nkhaniyi idaperekanso dongosolo lovuta la masewera olimbitsa thupi omwe angasinthidwe malinga ndi luso lawo.
Malamulo a ntchito zolimbitsa thupi za miyendo
- Ngati mukufuna kuonda m'miyendo, ndiye kuti masewera olimbitsa thupi kunyumba ayenera kukhala: masewera olimbitsa thupi a cardio pakuwotcha mafuta, masewera olimbitsa thupi ndi ma dumbbells kuti mumveke zolimbitsa thupi popanda zolemetsa za minofu yayitali yopyapyala. Ngati mukufuna kuonjezera minofu, ndikwanira kungochita masewera olimbitsa thupi ndi dumbbells ndi zolemera zolemera.
- Chitani masewera olimbitsa thupi a miyendo 2 pa sabata kwa mphindi 30-60. Pakuti kuwonda mu miyendo onetsetsani kuphatikiza cardio ntchito ndi ntchito minofu kamvekedwe. Ngati mulibe kulemera kwakukulu ndipo mumangofunika kulimbitsa ntchafu ndi matako, ndiye kuti cardio sikofunikira.
- Mudzatha kuonda m'miyendo ngati akukumana ndi kuchepa kwa caloric, pamene thupi limalandira chakudya chochepa kuposa momwe mungagwiritsire ntchito mphamvu. Choncho, popanda zakudya sangachite, ngati mukufuna kukwaniritsa kufunika. Komanso kuwonda kuti muwone nkhani yokhudza zakudya.
- Ngati muli ndi vuto ndi mafupa ndi mitsempha ya varicose, pewani kudumpha, mapapu ndi squats. Ngati zolimbitsa thupi zilizonse zimakupangitsani kukhala okhumudwa, ndi bwino kuwapatula ku maphunzirowo.
- Ngati mulibe ma dumbbells, mutha kuphunzitsa popanda iwo kapena kugwiritsa ntchito ma dumbbells m'malo mwa mabotolo apulasitiki odzaza madzi kapena mchenga. Koma kulimbitsa thupi bwino, ndithudi, bwino kugula dumbbell.
- Zida zowonjezera zowonjezera za minofu ya miyendo ndi matako ndi gulu lolimba lolimba. Kuti mukhale ovuta kuchita masewera olimbitsa thupi, mutha kugwiritsanso ntchito zolemera za akakolo kapena gulu lotanuka.
- Pa kuphedwa kwa squats ndi m`mapapo, kusunga mawondo pa masokosi, msana wake anali molunjika, m`munsi mmbuyo si maondo osati arched.
- Asanayambe kuchita masewera olimbitsa thupi adzachita masewera olimbitsa thupi a mphindi 5 ndipo pambuyo pa masewera olimbitsa thupi - kutambasula minofu.
- Kumbukirani kuti thupi limataya thupi lonse, osati m'madera ovuta. Koma mutha kupereka chilimbikitso chowonjezera ku thupi kuti liwotche mafuta pamalo omwe mukufuna, ngati mumachita masewera olimbitsa thupi apakati ndikuchita masewera olimbitsa thupi angapo kudera lomwe mukufuna.
- Pofuna kusokoneza zochitika za miyendo, gwiritsani ntchito mfundo yotsitsimula ya masewera olimbitsa thupi. Ndizofunikira pamapapo, squats, ndi kusinthasintha kosiyanasiyana ndi kukweza mwendo:
Onaninso:
- Nsapato zazimayi zabwino kwambiri za 20 zolimbitsa thupi
- Azimayi apamwamba 20 othamanga nsapato
Zochita za Dumbbell
Kulemera kwa ma dumbbells kumadalira kwambiri zotsatira za masewera olimbitsa thupi. Ngati mukufuna kuchepetsa thupi, ndizotheka kuphunzitsa popanda ma dumbbells, koma kukula ndi minofu kamvekedwe dumbbells ndi zofunika kwambiri. Minofu ya miyendo ndi matako imafuna zolemera kwambiri. Poyambira, mutha kugula dumbbell yokhazikika 10 kg ndikusinthira katundu.
- Ngati mukufuna kuchepetsa kuchuluka kwa miyendo, kuwotcha mafuta ndi mamvekedwe a minofu m'mamvekedwe opepuka, kenaka phatikizani nawo masewera olimbitsa thupi a Cardio ndi zolimbitsa thupi zolimbitsa thupi ndi kulemera kopepuka (3-8 kg).
- Ngati simukufuna kungodzuka ndikukweza ndikuwonjezera minofu, mumangochita masewera olimbitsa thupi ndi ma dumbbells, komanso kulemera kochulukirapo (10+ kg).
- Ngati ndinu osiyana, mukufuna kuonda ndipo muli ndi mawonekedwe awa kuti zolimbitsa thupi zilizonse za minofu zimabwera m'mawu ndikuwonjezeka kukula, ganizirani za masewera a cardio ndi masewera olimbitsa thupi opanda zolemera.
Momwe mungasankhire DUMBBELLS: malangizo ndi mitengo
Zolimbitsa thupi za Cardio zochepetsera miyendo
Kuchita masewera olimbitsa thupi kwa miyendo kudzakuthandizani kuwotcha zopatsa mphamvu zambiri, kuonjezera kufalikira kwa magazi m'malo ovuta komanso kuchotsa mafuta a ntchafu. Chitani masewera olimbitsa thupi a Cardio pafupifupi mphindi 15-20 mphindi 45. Kuyimiridwa kwa cardio-zolimbitsa thupi za miyendo kunyumba zimakonzedwa ndi kuchuluka kwa zovuta.
Kuti ma gif azilemba zikomo pamayendedwe a youtube: mfit, nurishmovelove, Live Fit Girl, Jessica Valant Pilates, Linda Wooldridge, FitnessType, Puzzle Fit LLC, Christina Carlyle.
1. Kankha kutsogolo ndi kumbuyo
2. Kudumphadumpha
3. Mzere wa plyometric lunge
4. Pitani m malo ambiri
5. Kulumpha chingwe ndi kukweza miyendo
6. Magulu olumpha
7. Sumo squats ndikudumpha
8. Kudumpha madigiri 180
9. Kulumpha mapapu
10. Lumpha nyenyezi
Onaninso:
- Kudumpha kuswana manja ndi miyendo: kubwereza masewera olimbitsa thupi + 10 zosankha
- Kudumpha kwa Squat ndi: mawonekedwe ndi luso
Zochita zolimbitsa thupi za miyendo ndi dumbbells
Zochita zolimbitsa thupi zokhala ndi ma dumbbells zimakuthandizani kumveketsa minofu yanu, kulimbitsa ma glutes, ndikuchotsa kutsika m'munsi mwa thupi. Pazochita zolimbitsa thupi mudzafunika ma dumbbells, kusankha zolemetsa kuti zigwirizane ndi mawonekedwe anu. Ma Dumbbells amatha kusinthidwa ndi mabotolo amadzi.
Oyamba akhoza kugwiritsa ntchito dumbbells 2-3 kg, wodziwa zambiri kuchita nawo 5+ kg. Zochita zolimbitsa thupi zilizonse pamiyendo, chitani 15-20 kubwereza (kwa kamvekedwe kakang'ono ka minofu) kapena kubwereza 10-15 pa mwendo uliwonse ndi zolemetsa zolemetsa (pa kukula kwa minofu 10+ kg).
1. Squat yokhala ndi ma dumbbells
2. Squat wokhala ndi masokosi okwera
3. Kuwonongeka
4. Lunge m'malo
5. Lunge lotsatira
6. Mapapu akale
7. Kubwereranso mu squat yochepa
8. Lunges patsogolo
9. Sumo squat wokhala ndi cholumikizira
10. Chibugariya lunge ndi dumbbell
10. Kukweza mwendo ndi dumbbell
Zochita zolimbitsa thupi zitaima
Zochita za miyendo izi kunyumba zidzakuthandizani kuti mutalikitse minofu ndikugwira ntchito pazovuta za m'munsi mwa thupi. Kwa makalasi simukusowa zida zowonjezera, mpando wapamwamba kapena mipando ina yomwe ilipo.
Ngati mukufuna kusokoneza masewerawa pamiyendo, mutha kugwiritsa ntchito ma dumbbells kapena zolemetsa za akakolo. Chitani zolimbitsa thupi zilizonse kwa 15-20 reps, mutha kuchitanso ma pulsing entudiment.
Zowukira: chifukwa chiyani tikufunika zosankha + 20
1. Mapapu ozungulira
2. Lunge waku Bulgaria
3. Mapiko azungulira
4. Kufa mwendo umodzi
5. Kwezani mwendo kumbali
6. Kukweza mwendo patsogolo
7. Kubedwa miyendo kumbuyo
8. Kukweza pampando + kulanda mwendo kumbali
9. Kuswana pa zala (mapazi pamodzi)
10. Squat ndi mwendo wokwezeka
11. Kudzuka pampando
12. Kuyendetsa zidole zakumiyendo kumapazi
13. Kukweza kwina pa masokosi
14. Garland
15. Kuyenda mapapu patsogolo
Zochita zolimbitsa thupi za miyendo pansi
Zochita za miyendo pansi sizothandiza kwambiri pochotsa madera ovuta, komanso otetezeka kwa omwe ali ndi vuto la mafupa ndi mitsempha ya varicose. Zochita zoterezi ndizowonjezereka odekha komanso oyenera ngakhale oyamba kumene.
Bwerezani 15-25 nthawi zolimbitsa thupi zingagwiritse ntchito zolemera za miyendo ndi masewera olimbitsa thupi kuti muwonjezere katundu.
1. Kukweza mwendo kumbali yomwe ndimagwada
2. Kukweza mwendo m'mbali mwake
3. Nyamula mwendo wagona chammbali
4. Kubweretsa chiuno chagona chammbali
5. Kwezani miyendo ku ntchafu zamkati
6. Kwezani miyendo yofanana ndi pansi
7. Chigoba
8. Mapazi olanda kumbali atagona chagada
9. Kukweza mwendo wammbali mbali zonse zinayi
10. Kukweza miyendo mu mlatho
11. Kukweza miyendo atagona m'mimba
12. Kukweza miyendo mu mlatho
10. Max phazi
11. Kukweza mwendo pazinayi zonse
12. Kuyenda mozungulira kumbuyo
13. Lumo
Ngati mumakhudzidwa kwambiri ndi dera la breeches kapena ntchafu zamkati, kenako yang'anani zolemba izi:
- Zochita 30 zapamwamba za ntchafu zamkati
- Zochita 30 zapamwamba za ntchafu yakunja
Zochita zolimbitsa thupi za mwendo kwa oyamba kumene komanso apamwamba
Tikukupatsirani masewera olimbitsa thupi angapo okonzeka opangira miyendo kunyumba omwe mungagwiritse ntchito pophunzitsa kapena kusintha maluso awo. Maphunziro amaphatikizapo Zotsatira za 4: masewera olimbitsa thupi a cardio, masewera olimbitsa thupi a miyendo ndi ma dumbbells, masewera olimbitsa thupi opanda zolemera, masewera olimbitsa thupi a miyendo pansi.
Pakati pa mabwalo ndi kuzungulira 30-60 masekondi kupuma. Zina zonse pakati pa masewera olimbitsa thupi sizimaganiziridwa (pokhapokha pa cardio round), koma mutha kuyimitsa pempho kwa masekondi 10-15.
Ndondomeko yolimbitsa thupi kwa oyamba kumene: njira 1
- Round 1 (3 mphindi): Lumpha mu squat yayikulu, Lumpha mu thabwa ndikukweza miyendo, Yambirani kutsogolo, kumbuyo, lateral Plyometric lunge (zolimbitsa thupi zilizonse zimachitidwa masekondi 30 pakati pa zolimbitsa thupi ndi masekondi 30 kupuma).
- Round 2 (2 kuzungulira): Squats ndi dumbbells, kutsogolo Lunges, deadlift, Mbali lunge (zolimbitsa thupi zilizonse zidachitika kubwereza 10-15).
- Round 3 (2 kuzungulira): Squats pa zala (mapazi palimodzi), Bulgarian lunge, mwendo Kwezerani kumbali, Kugwedeza plie-squats pa zala (zolimbitsa thupi zilizonse zikuchitidwa 10-20 reps).
- Round 4 (1 mwendo): mwendo Kwezerani mbali pa mawondo ake, kubweretsa ntchafu kumbali-kugona Chipolopolo, mwendo Amakweza mlatho, Kuyenda kozungulira kumbuyo (zolimbitsa thupi zilizonse zidachitika kubwereza 10-15).
Ndondomeko yolimbitsa thupi kwa oyamba kumene: njira 2
- Round 1 (3 mphindi): Kudumpha pambuyo pake, Kudumpha kwa Squat ndi Kudumpha mu lamba pokweza miyendo, Plyometric lateral lunge (zolimbitsa thupi zilizonse zimachitidwa masekondi 30 pakati pa zolimbitsa thupi ndi masekondi 30 kupuma).
- Round 2 (mzere 2): Sumo squat ndi dumbbell, Lunge m'malo, kuchita mwendo Kukweza ndi dumbbell kumbuyo (zolimbitsa thupi zilizonse zidachitika kubwereza 10-15).
- Round 3 (mzere 2): kunyamulira mwendo umodzi, kukwera pampando, Kukweza miyendo kutsogolo, Kukweza masokosi mosinthana. (zolimbitsa thupi zilizonse zikuchitidwa 10-20 reps).
- Round 4 (1 mwendo): mwendo Nyamulani mbali-yogona Mbali mwendo kwezani manja ndi mawondo, kukweza miyendo pa mlatho, kugwedezeka mwendo Lumo (zolimbitsa thupi zilizonse zidachitika kubwereza 10-15).
Dongosolo lolimbitsa thupi lazotsogola: Njira 1
- Round 1 (3 mphindi): Kulumpha kwa madigiri 180, kudumpha kwapakati, Kudumpha kwa Squat ndi Kudumpha mapapu (zolimbitsa thupi zilizonse zimachitidwa kwa masekondi 40 pakati pa masewera olimbitsa thupi ndi kupuma kwa masekondi 20)
- Round 2 (2 mphindi): Squat ndi bulu amawuka, patsogolo Lunges, deadlift, Lunge kumbuyo mu squat yotsika (zolimbitsa thupi zilizonse zimachitika kubwereza 15-20).
- Round 3 (mzere 2): Miyendo ya diagonal, Kubera miyendo kumbuyo, Kuyenda kutsogolo mapapu, Kusweka kokweza mwendo (zolimbitsa thupi zilizonse zidachitika 15-25 reps).
- Round 4 (1 mwendo): Mwendo Kwezani ntchafu yamkati, Mapazi olanda kumbali atagona chagada, kukweza miyendo atagona pamimba mwendo Kwezerani miyendo inayi, Kuyenda mozungulira kumbuyo (zolimbitsa thupi zilizonse zidachitika 20-25 reps).
Dongosolo lolimbitsa thupi lazotsogola: Njira 2
- Round 1 (3 mphindi): Sumo-squat ndi kulumpha Kick patsogolo, kumbuyo, Lumpha mu squat yayikulu, Lumpha nyenyezi (zolimbitsa thupi zilizonse zimachitidwa kwa masekondi 40 pakati pa masewera olimbitsa thupi ndi kupuma kwa masekondi 20).
- Round 2 (2 kuzungulira): Ma squats okhala ndi zolemera zaulere, Mapapo kumbuyo, Sumo-squats okhala ndi dumbbell, mwendo Kukweza ndi dumbbell (zolimbitsa thupi zilizonse zimachitika kubwereza 15-20).
- Round 3 (mzere 2): Zowukira mozungulira, Garland, Kwerani pampando + miyendo yotambasulira m'mbali, Kugunda plie-squats pa zala. (zolimbitsa thupi zilizonse zidachitika 15-25 reps).
- Round 4 (1 mwendo): mwendo Kwezerani thabwa lakumbali, mwendo Kwezerani molingana ndi pansi, mwendo wogwedezeka, Lumo, kukweza miyendo mutagona pamimba. (zolimbitsa thupi zilizonse zidachitika 20-25 reps).
Makanema 5 okhala ndi zolimbitsa thupi za miyendo kunyumba
Ngati mumakonda kukhala pa masewera okonzekera mavidiyo, tikukupatsirani zina mwazochita zodziwika bwino zamapazi a makochi otchuka kwambiri.
Onaninso:
- Maphunziro 15 apamwamba olimbitsa ndi ma dumbbells amiyendo ndi matako ochokera ku FitnessBlender
- Kanema wapamwamba kwambiri wa 18 wochokera kwa Nicole Steen: wa ntchafu ndi matako komanso kuwonda
- Makanema apamwamba 20 a ntchafu ndi matako opanda mapapu, squats ndi kudumpha
1. Zochita zolimbitsa thupi zochepetsera miyendo
2. Kuchita masewera olimbitsa thupi kwa miyendo popanda zipangizo
3. Kuphunzitsa mphamvu kwa miyendo yokhala ndi dumbbells
4. 's otsika kwambiri zolimbitsa thupi ang'ono miyendo
5. Maphunziro apakati a miyendo
Onetsetsaninso kuti muwone vidiyo yathu yosankha:
- Zochita 10 zazifupi zazifupi zopangira miyendo yocheperako kuchokera ku Blogilates
- Zochita zochepa za 18 za ntchafu ndi matako kuchokera ku FitnessBlender
- Zochita zapamwamba za 14 zakuthwa kwa ntchafu ndi matako osadumpha kuchokera ku GymRa
Kuonda, Kumveketsa ndi kukulitsa minofu, Miyendo ndi matako