Kulimbitsa thupi kunyumba kwa atsikana: bwanji kuti mwambowu ndi kusankha nyimbo

akazi amakono ayamba yochepa nthawi kukaona masewero olimbitsa thupi. Inde, n'zosangalatsa si wotchipa - ndi muzimvetsera ndi yapamwamba olimba club. Mmene thanzi ndi achinyamata, kukhala wokongola? Inu tingasonyezere paokha. Kuti mudziwe kuti sanakonzekere ndipo anachititsa maphunziro kunyumba kwa atsikana ayankhidwa mu nkhani yathu.

NKHANI Zochita kunyumba

Ndi gulu moyenera thupi maphunziro kunyumba sangabweretse mtima zosakwana akatswiri. Koma izi Pakufunika kwambiri khama kuti.

Sitepe yoyamba ndi kuwunika ukupeza awo. Ndi bwino kuti kukayezetsa tione chipatala. Chifukwa chakuti matenda ena, pali contraindications zosiyanasiyana zokambirana. Pochita apadera masewera club akuchita ngati anayendera masewera dokotala ndi mphunzitsi amanyamula Zochita potengera zotsatira analandira.

Nthawi zambiri kulimbitsa thupi kunyumba wosatenga zotsatira ankafuna. Zachitikiranji zimenezi? Nthawi zambiri, chifukwa kwagona kuti kusintha mu chithunzi Tingaone mwakamodzi. Zimenezi kwambiri kumachepetsa chilimbikitso, ndipo, mu zingathandize kuti monyanyira kuchititsa makalasi, kuchepetsa khalidwe lawo.

Iwo ayenera kukumbukira kuti akazi pa nyumba workouts nthawi zambiri anaika mu mphamvu kapena zosayenera kuchita kayendedwe, pamene olimba club udzafunidwa mphunzitsi oyang'anira kuphedwa kwa zinthu kuti. Choncho, wokhulupirira kunyumba, mungathe kugwiritsa ntchito mavidiyo a maphunziro akatswiri.

Ubwino wa maphunziro kunyumba

Mosakayikira, maphunziro kunyumba kwa atsikana ali ubwino wake:

1. Ndalama.
2. Makalasi umachitika nthawi iliyonse.
3. Tsiku lililonse, mukhoza kusintha mtundu wa maphunziro, malangizo.
4. Music anasankha payekha pa chifuniro ndi maganizo.
5. Muzichita zovala aliyense omasuka popanda kuganizira za maonekedwe awo.
6. pulogalamu wapangidwa payekha.

Cholinga cha maphunziro

Iwo anaganiza kuphunzitsa kunyumba - kodi inu kuyamba? Choyamba, ayenera mosapita ngoziyo ndi zofooka za manambalawo, kudziwa "ntchito kutsogolo". Nkofunika anapereka yeniyeni achidule cholinga kuti akhoza kwenikweni kuzindikira. M'pomveka kuti mukufuna ndi kuonda, ndipo atolankhani kutulutsa, ndi kumangitsa chifuwa, ndipo wolakalakika mwachindunji mawa ... Koma tiyenera kukhazikitsa zolinga bwino ndi purposefully apite kwa iwo. Mwachitsanzo, cholinga chachikulu cha izi - kuonda ndi makilogalamu 2 ndi kuonjezera zina za thupi kapena amafuna yunifolomu katundu pa thupi lonse kuti kusintha minofu kamvekedwe, chitukuko kupirira, etc. Choncho, ndiye analemba pulogalamu umalimbana pothetsa vuto limeneli ...

maphunziro

Malinga ndi zimene ntchito, kusankha mtundu wa ntchito yake. Mwachitsanzo, ngati mukufuna kuphunzitsa kwa kuwonda, atsikana woyenera cardio (kuthamanga, kudumpha chingwe) ndi ntchito magulu osiyana minofu ndi kulemera otsika koma mkulu mwamphamvu.

Koma kuwonjezera minofu kupirira ndi chitukuko ayenera kulabadira katundu mphamvu.

makalasi maphunziro wogwira mtima zozungulira kupitiriza. Kwa atsikana mtundu ngati zolimbitsa thupi mu nyumba yabwino kwambiri.

Dera la Mphunzitsi - ogwira njira kuonda kunyumba

Otchedwa dera maphunziro mofulumira kupeza kutchuka. Popeza zovuta zimenezi zimaphatikizapo Zochita magulu osiyana minofu. Komanso, komanso mofulumira yoyaka misa mafuta chifukwa chakuti kulemera kuwala ntchito pamene akuchita kayendedwe mkulu-mwamphamvu. Ndipo ntchito kuyambira mphindi 20-30 yekha.

Kodi maphunziro amenewa kunyumba kwa atsikana? Izo zimapanga ya 10-15 Zochita pa magulu osiyana minofu. Iwo zimagwiridwa pa kofulumiraku, kuchokera losavuta kwa Vuto pang'onopang'ono. chiwerengero cha akubwereza nthawi 20-50, malingana ndi kukonzekera thupi wa wokhulupirira. Bwerezani zofunika zipolopolo 3 ndi yopuma mphindi pakati aliyense.

phunziro Time

Pofuna kukwaniritsa zotsatira anakhumba, muyenera kuchita nthawi zonse. Njira yabwino kudzera tsiku maphunziro monga minofu chofunika kubwezeretsa nthawi.

Iwo imatsimikizirika kuti maphunziro kunyumba kwa atsikana zimabweretsa zotsatira zabwino ngati ikuchitika maola 11 mpaka 13 kapena madzulo kwa maola 17 mpaka 19. Komanso, dziwani kuti simungathe chinkhoswe mimba zonse.

Zipangizo kunyumba workouts

Kumene, mungachite ndi kuchita popanda zida iliyonse. Kuthamanga mu mpweya wabwino, kudumpha chingwe kapena kukweza mabotolo pulasitiki wodzazidwa ndi kutsogolera mchenga zotsatira mofanana mu maphunziro holo.

Kwa atsikana, mungapereke kwa ntchito pa kalasi masewera hoop expander, weighting - kulemera owonjezera adzakhala imathandizira pa ndondomeko ya kukwaniritsa zotsatira ankafuna. Home cardio (monga "panjinga", "Orbitrek" kapena "matayala") adzakhala mthandizi chenicheni cha kudzikonda maphunziro. dumbbell A kuwonjezera katundu ngati n'koyenera.

posankha nyimbo

Kusintha Mwachangu ntchito, ayenera kuphunzitsidwa nyimbo. Kwa atsikana zigwirizane otchuka mayendedwe amakono, zimasakanikirana. Music amapereka mayendedwe a thupi, ndipo chotero, kugunda kwa mtima ndi mlingo wa kutentha mafuta. Kodi kusankha kamvekedwe bwino? Nawa malangizo ochepa:

• Nyimbo zimatengera mtundu wa maphunziro;
• mlingo ayenera kukhala yunifolomu, ndi kuwonjezeka pang'onopang'ono mwamphamvu;
• pakati pa mayendedwe sayenera Kuimaima;
• osafunika kusankha nyimbo makanema, ndi mawu - Kuchiswa maphunziro;
• m'nyimbo nyimbo ndi abwino okha anati yoga ndiponso kusangalala kumapeto kwa maphunziro;
• soda nyimbo mwangwiro amapereka mayendedwe kwa kuthamanga ndi ntchito panja, koma kuphunzitsidwa mphamvu tikulimbikitsidwa kusankha "kovuta".

Nkofunika kuti anauziridwa, customizable pa njira yoyenera, anathandiza maseŵerowo kuchita nyimbo. Kwa atsikana bwino kusankha nyimbo yabwino molondola.

akatunge pulogalamu

Pulogalamu kupangika payekha, kutenga zinthu nkhani zosiyanasiyana. Tikupereka chitsanzo kulimbitsa thupi dongosolo kwa akazi, anaikira kuwonda ndi thupi toning minofu ya thupi lonse:

1. Kuthamanga kuthamanga panja - Mphindi 15 (mu zikhalidwe za nyumba akhoza m'malo pa kuwuka pa benchi otsika, kulumpha).
2. Anyonyomala - waika 3 maulendo 20.
3. Lunges - 3 waika pa lililonse mwendo nthawi 15.
4. Kukankhira pa crossbar - waika 3 maulendo 10.
5. M'mimba Zochita (thunthu chimakweza ndi wopanda kupotoza, kuchita "njinga", alternately kutsitsa miyendo ya malo supine, malo amodzi Kuimaima). Zochita otere zimagwiridwa motere: 16 kubwereza, kenako 3 kunjenjemera chifukwa (8 Nthawi) Nkhani 7 (2 nthawi) ndi malo amodzi thupi malo posungira masekondi 30.
6. Anatambasula Zochita: thupi akutembenukira kwa mbali pamalo pansi pansi, kupinda pa mapazi patsogolo, "gulugufe".
7. Bwezerani kupuma.

Nsonga oyamba

Maphunziro a atsikana chipinda ziri mosiyana ndi Zochita kunyumba kuti mphunzitsi wa masewero olimbitsa anakumana osati mwaluso kupanga dongosolo, koma nawonso kuyan'ana kulondola kwa kukhazikitsa. Choncho, pofuna kuti iyende kunyumba mu malo oyamba ayenera kuti asungidwe ndi mphamvu ya chifuniro ndiponso khama. Patsogolo maphunziro kuwunika mphamvu zawo ndi kuyatsa mukufuna.

Komanso maphunziro ayambe kugwira ntchito, muyenera kutsatira ndi zakudya. Izo ziyenera apindula ndi mapuloteni, ndi kugwiritsa ntchito mafuta ndi chakudya kanthu ayenera kuchepetsa.

Tikumbukenso kuti kuphunzira kunyumba ndi osiyana kwambiri kwa atsikana "Baibulo wamwamuna". Childs, kugonana mphamvu akufuna kuonjezera buku la rotator khafu, pamene madona sizikusoweka izo. Kwa amayi, makamaka zovuta ongokhala cardio ndi ntchito kwa ABS ndi ntchafu.

Mogwirizana ndi malangizo a m'nkhani ino, inu mukhoza kulenga dongosolo anu yaitali pa workouts kunyumba kwa amayi, komanso ufulu kukhazikitsa ndi kukwaniritsa zotsatira ankafuna.