M'mene tingamangire matako kunyumba kwa mphindi 20 tsiku

akatswiri Fitness kuti supple ndi taut matako akhoza zopezera yekha molimba thukuta mu ochitira masewera a. Izi siziri zoona ndithu. Kutulutsa mmwamba matako ndi akhoza kukhala kunyumba. Izi zimafuna katundu wa 2 makilogalamu dumbbell, komanso zokambirana, umene pansipa. Dumbbells akhoza m'malo 2-lita mabotolo a madzi.

Pamaso lodziwa momwe kutulutsa mmwamba matako kunyumba, ndikofunika kuphunzira malamulo ochepa - yofunika, n'kofunika kuchita Zochita.

1. zakudya zapadera. Ndi kuchepetsa zopatsa mphamvu ndi kudya saladi mpweya matako kunyumba (ndi ochitira masewera a) sizigwira ntchito. Nkofunika kusintha magetsi kuti mowa calorie anali kuposa revenues awo. M'pofunikanso kuchepetsa kuchuluka kwa mafuta ndi chakudya ndi kuwonjezeka kuchuluka kwa mapuloteni. Mwachitsanzo, motere: 40-10-50% - mapuloteni, mafuta ndi chakudya, motero. Perekani mmalo zikhale zovuta chakudya: Mapila, buckwheat, pasitala ku durum tirigu , etc.
2. Thupi thupi, ie, kuthamanga othamangitsa, olimba ndi mwamphamvu yapamwamba. Musanayambe kutulutsa mmwamba matako kunyumba, ndi pa olimba kalabu, n'kofunika kuyendetsa kutali ndi mafuta owonjezera, pomwe?

Zovuta kumangitsa matako akhoza anapangidwa wa Zochita zotsatirazi:

1. Lunges. Kukwera dumbbells mmanja mwanu, kutenga udindo kuyambira: miyendo pamodzi, kumbuyo molunjika. Nanga bwanji "nthawi" kutenga sitepe patsogolo ndi phazi lolondola, kusuntha likulu lake yokoka, kukhala mu njira yakuti m'chiuno anali mosamalitsa kufanana pansi. Kwenikweni iwo ayenera anaonetsetsa kuti kumanzere mwendo bondo wokhudza pansi. Khalani mu udindo uwu likuvutika "ziwiri" ndi "atatu" kukana thupi kumbuyo ndi mphamvu kukankhira kutali phazi lako lamanja. Bwerezani nthawi 15 mwendo ndi nambalayi ndi mzake.
2. Anyonyomala. Kachiwiri mmanja a dumbbells, mapazi pamodzi, popanda pang'ono onse kuposa m'lifupi phewa. Pang'onopang'ono, ndi kuyesayesa squat, kuwayika matako kumbuyo. Akufika pa mfundo wotsikitsitsa, kungokhala ndi pang'onopang'ono kubwerera ku malo yoyambira, pogwiritsa ntchito mphamvu ya minofu gluteal. Pa mfundo choposa cha pazipita kukokera wanu glutes. Onetsetsani kuti asamale, kotero kuti akhali molunjika ndi ntchito sanali m'gulu. 15 kubwereza.
3. Mahi mwendo wopindidwa. Kuyambira malo: Gwadani-anathandiza wopindidwa pa elbows lapansi. Kukokera m'chifuwa wake ndi mwendo pambuyo mphamvu Sankhapo-kotero kuti mlingo woyenerera anapanga pakati pa femur ndi tibia. Kuchita kubwereza 15 ndi aliyense mwendo.
4. Mahi molunjika mwendo. Kuyambira udindo ndi mavuto adakalipo, ndi kusiyana kokha kuti chikubweranso ayenera kutulutsa mwendo molunjika ndi kuchedwa pang'ono pamwamba, pamene mwendo wowongoka kwambiri. Monga 15 reps.
5. Bridge - kutsogolera Zochita cholinga kusintha mawonekedwe a matako a. Bodza pa nsana wanu, miyendo ndichotse pa maondo opiretsya wapansi. Zolemba malire matako clenched (kutsatira pa nthawi yomweyo, kuti m'chiuno si kwambiri sagged), kukokera iwo pansi ndi kukweza m'mwamba ngati n'kotheka. Kupuma pa chimbuzi, kubwerera ku malo ake apachiyambi. Bwerezani nthawi 15.
6. Kuchita zotsatirazi wangwiro si okhawo amene mukufuna kudziwa mmene kutulutsa mmwamba matako kunyumba, komanso anthu amene akufuna kupereka mawonekedwe anamaliza. Bodza pa mimba yanu, miyendo, mawondo ndichotse, gwirani kuti zidendene kukhudza mzake. Mutu tikupumula pa mikono ndichotse pa elbows lapansi. Pang'onopang'ono kutenga mapazi ako pansi, kuwabweretsa iwo ku malo poyambira. Choncho, masika mokoma, kuchita uplifts 15-20 mapazi.
7. Kuyambira malo: bodza kumbali yanu, pansi mwendo wopindidwa pa mawondo ndi kugona pamwamba pa iye. Iwo likukhalira kuti akunama theka anafika pa mwendo wopindidwa. Upper mwendo Tambasula kuti phazi kufanana pansi. Ndi deploying mutu ndi thupi ngati kuli kotheka pasadakhale, kulera mwendo molunjika monga mkulu ngati n'kotheka. Kutsiriza 15 kubwereza, kusintha miyendo.

Monga mukuonera, njira kutulutsa mmwamba matako kunyumba, anthu ambiri. Business waung'ono: kusunga olimba malamulo zofunika mosalekeza n'kudziphatika kwa dongosolo wasenza ndipo nthawi zonse chitani mbali ya zochita.