Ndi pulogalamu zovuta maphunziro mu masewero olimbitsa mtsikana

Anthu ambiri ayamba kuzindikira kuti moyo wathanzi ndiponso, chifukwa, thupi lalikulu - m'pofunika, wokongola, komanso yapamwamba kwambiri osati. Mwina angapo: kudziletsa kuphunzira kunyumba, akupita ku dziwe kapena kuvina, masewera kapena machitidwe amene mumasangalala (monga kapena yoga Pilates). Kapena tingachipeze powerenga masewero olimbitsa thupi. Mwina otsiriza amathandiza mwamsanga kukwaniritsa mawonekedwe onse ankafunila. Popeza kuti olimba ambiri - ndi ya mapulogalamu umalimbana kusintha thanzi, thupi kuponyedwa mawonekedwe akufuna, koma ndondomeko ndi nthaŵi yaitali ndi zambiri yosalekerera. Gym - kuti akonze yaikulu m'dera lonse la anakhumba, choncho zotsatira zimatheka mwamsanga. Koma si aliyense amadziwa ndi pati Mwachitsanzo: kodi ndi dongosolo la maphunziro mu masewero olimbitsa mtsikana kukhala zothandiza kwambiri. Ndipo, ndithudi, sitingathe kupita pa za zikhulupiriro kuti mtsikana masewero olimbitsa yomweyo kuwasandutsa kupopa opambana, ngati munthu. Ziri chabe osati mwathupi zotheka.

Motero muyenera kusankha: chiyani kwenikweni mukufuna kulandira kuchokera maphunziro? Muyenera kuonda kapena, Tikawonetsetsa kugula buku? Ngati mawonekedwe wokongola wa minofu amafuna mphamvu? Inu kusankha? Tsopano kutenga wokongola kwambiri ku maganizo anu, ndi masewero olimbitsa kugula zovala. Musati kugula zovala achigololo, chifukwa kufunika nawo, osati chithumwa amuna. Mwa njira, makilogalamu zodzoladzola mu chipinda, inunso osafunika. Home - Buluku ufulu kapena tights ndi mokwanira zolimba shati kapena chovala (sangagwelenso pa mphuno pa zizoloŵezi). Zingakhale zabwino kubweretsa thaulo ndi madzi (kapena kumwa aliyense mphindi 15 kapena kumwa).

Choncho, pulogalamu maphunziro mu masewero olimbitsa mtsikana. Nthawi zonse ndipo Mulimonsemo iwo amayamba ndi ofunda ndi cardio. Kungakhale matayala, ndi ellipse, ndi stepper, ndi kuthamanga kapena kuyenda mu malo. Tanthauzo zokambirana izi - konzekera minofu ndi kulimbikitsa minofu mtima wowonjezera wopirira. Pa nthawi yomweyo, Inde, kuwotchedwa ndi kwambiri kuchuluka kwa zopatsa mphamvu. Ndi zokwanira konzekera kwa mphindi 25-30, ngati nthawi anakhumba zikhoza kuchepetsedwa kwa mphindi 40. Komanso alionse maphunziro mu masewero olimbitsa (kwa kuwonda komanso) zikuphatikizapo Zochita pa malo: tingachipeze powerenga kasinthasintha, kupinda motsatizana.

Ndipo tsopano pulogalamu ya maphunziro yeniyeni ochitira masewera a. Adzawalange bwino katatu pa mlungu kuti minofu nthawi kuti achire. Ndipo nthawi iliyonse bwino ntchito pa magulu osiyana minofu (dinani - kupatulapo, n'zotheka tcheru nthawi iliyonse). Chakale maphunziro pulogalamu mu masewero olimbitsa mtsikana zikuwoneka ngati izi: Tsiku loyamba ntchito miyendo, mapewa ndi atolankhani (mwendo chimakweza atakhala, lunges zolemera, kukweza dumbbells dzanja kutsogolo, mbali ndi Anabweza awo otsetsereka ndi, kuwuka kwa thupi pansi, kukweza miyendo, kupotoza), ndipo pa tsiku lachiwiri atsala triceps, mmbuyo ndi Apanso, atolankhani (kukokera kuti m'chiuno, mutu wake pa mikono molunjika, mikono kutambasuka kuseri kwa mutu zolemera, kukankha akuluakulu, birch ndi kupotoza), ndi lachitatu tsiku ntchito pachifuwa, kukongola, ndi atolankhani (nyundo, kukweza mahekitala nteley ndi ndodo molunjika, Gulugufe, benchi atolankhani ku dumbbells chifuwa ndi barbells; kukwera kwa mpando Roma, kukweza mapazi pamalo sachedwa). Zochita zonse zichitike waika atatu a nthawi 10-20. Kusiyana zokambirana zosiyana inu mukhoza kutenga paokha, complicating ntchitoyo.

Chinthu chokha chimene tiyenera kukumbukira (chilichonse maphunziro pulogalamu mu masewero olimbitsa kwa mtsikana sichinayambe anasankha) - ndi kuti n'zosatheka kumvetsa kwa kulemera kwambiri. Choncho n'zotheka kusokoneza minofu ndi kuwawa. Ndi bwino kutenga thupi pang'ono, koma kubwereza kwambiri ndi ntchito ndi dzuwa kwambiri. Ndipo, ndithudi, pambuyo womberani muyenera mphindi khumi ndi asanu a cardio kuti achire thupi. Izi, kachiwiri, kuthamanga, kuyenda. Choncho, kupirira ndi chizoloŵezi adzabweretsa mukufuna.