Kukongola 40 cm - ichi ndi wabwinobwino?

Wokongola manja mtunda nthawizonse amayang'ana wopambana. anthu ochepa akhoza kudzitama wa iwo, koma pafupifupi aliyense akufuna izo. Mwakhama kuphunzitsa, kudya chakudya chabwino, ndi zina, ndipo zowonjezera masewera kuthandiza kukwaniritsa chimene mukufuna.

Kuwonjezera thupi lanu, inu osati kudziunjikira zinthu zambiri, komanso kuwonjezera maganizo abwino ndi mfundo chuma cha lake kudzidalira. chuma cha lake ndi zobwezedwa, ndi pa fodyayo wa munthu amatha kusuntha mapiri. Choncho n'kofunika kwambiri musanayambe ndondomeko maphunziro nyimbo mu ntchito yopindulitsa pa thupi lanu.

Achinyamata tsopano azimuth otchuka mu thupi wokongola. Ndipo si monga magawo chitsanzo kwa amuna ndi akazi, ndi thupi ndi apamwamba minofu misa. Pamene anthu akufuna kukhala mwachangu kukhala wathanzi, wokongola, bwino anakonzekeretsa ndipo amangosangalala moyo, alibe nthawi maganizo.

Monga thupi chapamwamba, n'kofunika kwambiri. Minofu wamphamvu manja a amuna ndi wokongola, akalumikidzidwa anzeru kwa akazi - ndi undoubted mwayi kwa onse.

kukongola

Kuti kumvetsa zimene kukongola. Amadziwika kuti otchedwa kukongola. Palibe ali ndi minofu wabwino akangobadwa. Mpaka kufika chachikulu ndi apamwamba minofu misa, chofunika zaka zambiri maphunziro.

Golden gawo la novice wothamanga kukongola ndi 40 cm. Munthu aliyense amene ali ndi chidwi chofuna kukula kwa kukongola, ayenera kudziwa kuti minofu dzanja monga ndi triceps. Ngati bwino ntchito pa malo awa, kukhala ndi thandizo wokongola wa phewa chikwaniritsidwa ndi inu.

Pakuti mwamuna, kukongola masentimita 40 - zimenezi si zachilendo. Photos mwa akatswiri amenewa - Sizachilendo kwa nthawi ino. Chichezerere ikadzakwana, Zochita zabwino ndi zakudya zoyenera, zingakuthandizeni iyende bwino.

Masiku ano, ngakhale achinyamata akhoza kudzitama manja muscled. Kukongola 40 cm mu zaka 14 - si nkhanza. Ndi zabwinobwino, zolimbitsa wokhulupirira, kukhala ngati kukula kukongola kwa munthu, ngakhale pa m'badwo uno.

Triceps ndi ntchito ka kuchuluka kwa manja

M'mbali kuti kukongola ndipamene voliyumu ya dzanja, ndi olakwika. Chifukwa minofu misa waukulu amatenga triceps, ndilo lotchedwa triceps. Chifukwa olemera triceps dongosolo amalenga dzanja lamphamvu. Koma anthu ena akuganiza kuti, samapereka tcheru kuti chitukuko. Monga tanena, kuchuluka kwa minofu misa mu triceps oposa minofu kukongola. Choncho, ngati inu kuyesetsa kukhala onse, chifukwa si yaitali kudikira.

Kuwonjezera mphamvu kuphunzitsa kwa kuwonjezera minofu misa, othamanga mungagwiritse ntchito zosiyanasiyana zowonjezera masewera kuti kukongola 40 cm. Zimenezi ndi zabwino ngati mukufuna kuphunzitsa kwambiri. Ngati muli bwino ndi choyambirira m'munsi akhoza Atchule ena a iwo. Mndandanda zina:

• Creatine.
• Mapuloteni.
• Mavitamini C ndi E.
• ZMA.
• Phosphatidylserine.

Mankhwalawa zikhoza kugulidwa pa zapaderazi masitolo masewera zakudya. Mavitamini amagulitsidwa pharmacies. zinthu izi zonse kuthandiza kuonjezera mphamvu. Mwachitsanzo, mapuloteni umagwiritsidwa ntchito isanayambe kapena itatha thupi, pa mlingo wa 3 1, mmene 3 - ndi magalamu, ndi unit - kilogalamu kulemera.

Zochita dzanja

Amadziwika kuti minofu misa kuchuluka kwa chiwerengero cha kulemera opaleshoni. Izi zikutanthauza kuti kwambiri kulemera amene mukugwira nawo ntchitoyo bwino zotsatira udzapeza. The ndondomeko ya kukula voliyumu ya manja yaitali: Musachite afulumira kutulutsa kukongola masentimita 40 Ichi ndi zambiri tangotaya nthawi ndi khama kuti mwamuika mu maziko pomanga thupi wokongola ..

Mmodzi wa Zochita yabwino kwambiri kulimbitsa minofu ya dzanja French osindikizira. Pambuyo ntchito yonseyi, mudzaona anasintha kwambiri pa nthawi. Koma m'pofunika kuganizira za chikonzero cha ntchito, chifukwa dongosolo ndi zoopsa kwambiri chifukwa elbows lapansi.

Njira 'amachitira French atolankhani "

Ntchitoyi n'kofala kwambiri gyms. Pafupifupi aliyense wa iwo mukhoza kukumana ndi munthu amene amayendetsa izo. Atsikana ndi munthu akuopa kuchita izo.

Popeza zambiri za minofu ya dzanja zinagwera triceps, ndiye womberani umalimbana chitukuko ndi elaboration. Kutsatira chitsanzo mu ndondomeko pansipa, inu kumanga minofu, kumangitsa khungu ndi kupeza kukongola, kukhazikitsa kusinthasintha minofu dzanja.

Pofuna kukhazikitsa munakonza muyenera:

• benchi;
• Ezekieli - khosi.

Akukhulupirira kuti amachita izi si wovuta mwaukadaulo, koma nthawi zina pali kuvulala pamene izo akuthamanga. Musanayambe kwa izo, werengani malangizo mosamala.

Sitepe ndi sitepe Chiongoko cha kukhazikitsa womberani

1. Kuyambira malo - kubwerera pa benchi. Ndiye kuganiza khosi. Khalani manja anu molunjika kuchokera perpendicular udindo wa thupi. Mungakweze bala pa yopuma pansi.
2. Pokoka mpweya ndi pang'onopang'ono maondo elbows anu, ndi khosi pamene zifika mphumi, kutulutsa ndi Finyani kulemera kumbuyo. Mu malo phewa pamene akuchita zimenezi ayenera kukhala immobile - ali nawo ntchito okha triceps.
3. Bwererani dzanja pa bala udindo poyambira. Kuti muyambepo, chabe kuchita waika 4 maulendo 10.

Kusonyeza ambiri ndi akusunsa zolemera. Ndi bwino anayamba minofu misa. Atamaliza ndi French benchi atolankhani zolimbitsa thupi ndi zothandiza kwambiri chifukwa womuyenerera kwa pamwamba. Iwo anachita kokha pamaso zimfundo ophunzitsidwa. Pamene ululu ntchito - kuika maphunziro.

Muyenera:

• mipiringidzo;
• zipolopolo kwa zosokonezeka;
• kukonzekera bwino za malo.

Mulimonsemo, musanyalanyaze ntchito bwino njira. Pamaso pa njira choyamba, onetsetsani kuti zipolopolo onse adzatsekeredwa ananamizira.

Sitepe ndi sitepe kalozera kugwiritsa Zochita pa mipiringidzo m'goli

1. Ikani chigoba cha matendawo. Tengani pa zitsulo zikufanana ataima malo, adatsamira pa manja ndi torso akhale perpendicular pansi.
2. mikono Bendable pa makona a madigiri 90 pa chigongono, ndi kuyeza jerkily mmwamba ndi pansi Aukitsa ndi Sachita ndi nyumba.
3. Kumangothamanga nthawi 5 5 kubwereza. wakudziko Izi ndi woyamba, loperekedwa kuti kulemera ndi ochepa: 10 - 15 kg.

Njira iyi ndi zotheka kuchita osati mu holo. Ngati muli ndi nyumba khoma mipiringidzo, ndiye n'zotheka angagwirizanitse matabwa. Pamaso pa zikondamoyo, cholimba lamba ndi chingwe kumanga kwenikweni burdening ndi projectile.

Chitani benchi yopapatiza nsinga

Pamene kuchita masewera olimbitsa thupi ili ntchito ya triceps, pectoralis lalikulu ankadziwana ndi zapambuyo. Chitani ali avareji Kuvuta china. chiwerengero cha kubwereza ndi njira zimadalira amuna kapena akazi:

• Amuna - waika 3 kubwereza 10 ndi makilogalamu 30;
• Akazi - waika 3 kubwereza 10 makilogalamu 15.

Kuti asonyeze zinachitikadi monga kuyenera, inu muyenera kukhala ndi bala, benchi zikondamoyo.

Kodi kuchita benchi atolankhani?

Pamene akuchita benchi atolankhani, ikani elbows yanu pafupi ndi zotheka kwa thupi. zala Index adzaikidwe pa mkati khosi gawo.

1. Muzilankhula mipiringidzo pang'onopang'omo ndipo kukatenga zikuchepa.
2. Kugwiritsa ntchito luso kumanga minofu minofu kukongola, mungathe kukwaniritsa chimene mukufuna.

posambira

Mfundo Margolis Wheel zofanana ndi zimene inu mukhoza kuphunzira mu posambira zolemera. Kuchita muyenera kukhala ndi matabwa. Ntchitoyi imanenanso kuti zingapo zomwe zingawonjezere minofu misa chapamwamba manja.

Terms zolimbitsa thupi

1. Khalani manja anu ndi torso.
2. Tsika pa dzanja mopendekeka ndi madigiri 90 pa chigongono. Akamaliza ya kanthu dzanja kwathunthu sikuthandiza isanathe. Corpus kusunga molunjika, osati caving.
3. M'pofunika kuchita masewera olimbitsa thupi ili mu mayendedwe chete, popanda jerks kuti kukongola masentimita 40. Avereji ndiponso zogwirizana khalidwe lokonda zinthu zolimbitsa thupi ndiponso yaitali, chosasangalatsa loboti adzabweretsa chifukwa ankayembekezera.

kusamala

Kugwiritsa zolimbitsa aliyense pa chitukuko cha kukongola muyenera kubwera ndi gawo lalikulu la udindo. Mukatero kunyalanyaza thanzi lawo ndi thupi chifukwa cha khalidwe si yaitali kudikira. Pamene adzakhala wachisoni mmene zingamvekere, koma kulephera kumvera malamulo zofunika chitetezo maseŵerowo, angachititse kuvulala kwambiri.

• Musawafulumizitse pamene akuchita Zochita.
• magulu onse ayenera kukhala yosalala ndi ikuchitika kuyang'aniridwa ndi katswiri.
• Onetsetsani kulabadira alangizi a, khalidwe lawo ndi kukhazikitsa olondola a njira ya.
• Mu masewero olimbitsa aliyense ayenera kukhala ntchito ufulu mlangizi, chimene mudzakhoza kufotokoza mokoma ntchito m'thupi.
• Popeza kumachitika mu mphamvu ndi bwino kuti zimamuchulukira thupi.
• Ngati mukuona akudwala, kusiya kuchita Zochita.
• Asanapite ku masewero olimbitsa pa maziko standalone, powerenga njira kukwaniritsa chimene mukufuna.

Kufanana kuti ayenera kulabadira

Kugwira ntchito pa kusintha kwa thupi, musayembekezere mofulumira kuwoneka. Taonani zimene msinkhu wanu, kulemera ndi makhalidwe ena ofunika. Ngati ukufuna kumenya zonse ndi bwino kudya, zikuoneka kuti kukongola 40 cm kutalika 180, kulemera 100 makilogalamu -. Good magawo koyamba kwa anthu amene anabwera ku kalasi kwa nthawi yoyamba. Koma izi sizikutanthauza kuti ndi kufanana chosiyana, inu mulibe mwayi ochitira masewera a.

kudya zakudya zopatsa nthanzi nayenso osati msonkhano. Nthawizonse muzipenyerera zakudya zanu tsiku ndi musati mwadya chakudya. Ife - pa zimene tikudya. mfundo imeneyi kungakuthandizeni ngati inu kwa inuyo sinkhani. Koyamba, thupi lathu atangotha chifukwa khama thupi. Komabe, popeza anaphunzira malamulo a ojambula zakudya, mudzakhala odabwa kuti zimatengera osati pa thupi.

Ndi kukongola 40 cm, kutalika 180 masentimita ndi m'chiuno mokwanira wochepa thupi, nthawizonse zidzakhala zaphindu tione. Chirichonse ndi wokongola pang'ono, choncho nokha kwa zikutanthauza golide.

Chiphunzitso cha zolinga aliyense, kotero musati kudumpha kuganiza, koma mwakhama phindu lawo, kutulutsa kukongola 40 cm Msinkhu 170 cm, kulemera 80 makilogalamu -. Ndi kutalika pafupifupi munthu ndi kulemera, ndi kuti, kwenikweni nthawi yochepa bwino njira ntchito minofu mkono.

Transformation isanayambe ndiponso ikatha

magawo thupi aliyense amene mukufuna ndipo amatha kusintha, inu mukhoza kutenga chithunzi ndi akatenga kukambirana pagulu. othamanga masiku ano kukusonyeza kukongola masentimita 40: chithunzi isanayambe kapena itatha kwambiri workouts Tingaone pafupipafupi. Ngakhale wowerengeka zonse akhoza kudzitama thupi lake watsopano. Pa nkhani imeneyi, pali zambiri anecdotes ndi nthabwala, chifukwa chiyero cha kuyesera sangathe nthawi zonse onani. Mwachitsanzo, ena scammers ntchito kutembenuza anthu ena ndi kusinthika, ndiyeno nkupereka anthu malangizo. Monga ulamuliro, zimenezi adzakhala malipiro, koma palibe zothandiza kwambiri. Mwina mukhoza kuphunzira yemweyo kwambiri ngati inu musakhale aulesi ndi kuphunzira nkhani yeniyeni paokha.

History slimming British TV presenter

Ndithu yolimbikitsa kusinthika ndi mbiri kutembenuka kunja Kler Nasir. Sikutheka pochitika podziwa iye ndi changu pamene izo zifika ku thupi ndi wokongola ndi ntchito yaitali pa izo.

Pambuyo mimba, Claire wokongola wabweza kulemera, cellulite anaonekera ndi kupuma movutikira. Pamene mayi wina anabereka, iye sakanakhoza kukhulupirira kusintha m'khutu amene anachitika ku thupi lake. Onse Claire amadzinenera kuti anauziridwa zithunzi zawo anatengedwa pa gombe bwino pamaso mimba. Iye anayamba ntchito pa thupi lace zaka 40. Patapita miyezi 4 maphunziro mwakhama ndi osautsa Claire osati mwa mawonekedwe, komanso kumanga awo mpumulo maloto thupi.

Nkhani ya kutembenuka kwake kunali bwino wothawa. mkazi wolembedwa DVD okha maphunziro. Iye adalonga pya olondola chakudya kugawanika nthawi 5 tsiku, amene amatsatira lero. Palibe chosatheka, ngati mukufuna kupita ku cholinga!

Masiku ano, n'zosadabwitsa othamanga. Kamodzi pa kasanu wakhala mu holo, kudya bwino komanso alibe makhalidwe oipa. Koma osati mochedwa kwambiri kuyamba. Kumanga thupi lanu bwino, musati kuthamangitsa wina aliyense. Chifukwa cha zimenezi, mudzakhala anadabwa ndi zotsatira zake.