Ntchito yabwino kwambiri kuwonda m'mimba ndi mbali: mubwereze za mndandanda wa zotsatira ndi mayankho

No anthu mu dziko amene sangafune kukhala wochepa wokongola chithunzi. Pamimba ndi imodzi mwa madera ambiri mabvuto, ndi kuchotsa masentimita owonjezera pa m'chiuno mothandizidwa ndi chabe kudya bwino ndi pafupi zosatheka, ngakhale ziri zofunika. Kodi mtundu wa masewera olimbitsa thupi kwa kuwonda mimba ndi mbali ndi yabwino kwambiri?

Kuyamba, kukondana ndi cardio!

Njira yabwino kuwotcha mafuta owonjezera ndi cardio kulimbitsa thupi, kuwonjezera, iwo ndi aakulu amachita kusintha dongosolo mtima. zitsanzo zabwino akuyenda, kuthamanga, kusambira, othamangitsa, kupalasa njinga, kuvina, monga masewera kwambiri yogwira ngati tennis ndi mpira. Onse amene amasangalatsa mtima kumenya mofulumira ndi kufulumizitsa kugunda kwa mtima, osachepera kwa mphindi makumi awiri, kumapangitsa kuyatsa mafuta, chifukwa, khungu amakhala taut.

Chinthu choyamba muyenera kuganizira ngati mukufuna kumangitsa m'mimba ndi kupanga galasi zabwino pa cardio. Choona chodziwika kuti kuonda mu malo amodzi makamaka satero, pansi mafuta alionse zolimbitsa Watenthedwa wogawana thupi lonse, kotero cardio - ichi ndi chimene mukufuna, ndi zambiri bwino. Nkofunika kudziwa kuti coherent, ndi ang'ono ndi oyenera chithunzi, osati wochepa thupi, sikutheka kulingalira popanda khalidwe yogwira. Pamene iwo amati, muyenera kuyendayenda, ndi awa si mawu opanda pake.

B angasunge ndi × odba

The Zochita zabwino slimming pamimba ndi mbali zikuphatikizapo kukwera mwachizolowezi, nthawi imene imakhudza akatumba onse a thupi. Analimbikitsa Tambasula mimba poyenda, ndi kuyesera kukhala mayendedwe kudya. Zingakhale kwambiri kuphunzitsa thupi lanu kukayenda tsiku la pafupi maminiti sate. Pansi Zochita aerobic onetsetsani kuti kumwa madzi ambiri.

Maphunziro kulemera

Thupi kuwonda mimba ndi mbali kulemera owonjezera osati ndi zotsatira zabwino pa kagayidwe, komanso kulimbitsa mafupa ndi kuteteza kufooka kwa mafupa m'tsogolo. nyumba minofu monga zotheka popanda kutukula. Good amawapopa minofu angagwirizanitse kuti thupi omangika ndi symmetrical mawonekedwe onse amuna ndi akazi. Ngati mukufuna katundu mphamvu ndipo ndikufuna kumangitsa m'mimba, kuchita mafuta woyaka Zochita kwa pamimba ndi mbali zolemera zina.

anati yoga

Yoga mofanana zothandiza kulimbitsa thupi lonse, makamaka kwa minofu m'mimba ndi kumbuyo. Amathandizanso kaimidwe ndi kupuma kokoka kwa slimming pamimba ndi flanks kwenikweni m'gulu m'kalasimo. Mukhoza kuchita Pilates, chinthu chachikulu - ndi kupeza ntchito amene adzasangalala ndi chimwene. Izi amasintha mwayi imfa ogwira kulemera.

ndikuganiza

Chinthu chofunika kwambiri muyenera kuchita - ndi pulogalamu nokha maganizo. Amadziwika kuti minofu yolemera kuposa mafuta. Ngati mukuchita zinthu zolemera, mukhoza kukhala pogwiritsa ochepa, kutaya masentimita pa m'chiuno. Sikuti kudalira kanjedza pa sikelo kuti mwakwanitsa, n'kofunika bwanji munthu akuona nayang'ana. A chingatilimbikitse wabwino kwa ena, mwachitsanzo, jinzi mumaikonda kakang'ono. Pamene kuonda n'kofunika maganizo abwino ndi kuleza mtima.

Ndi mlungu uliwonse maphunziro ogwira ndi kudya zakudya zopatsa nthanzi mudzaona yaing'ono kusintha kosangalatsa mu thupi lanu, ndipo zimenezi ziyenera chidaliro ndi kulimbikitsa kusintha kwinanso. Mphotho nokha aliyense kilogalamu, koma osati zothamangira ndi kupita kubwalo la masewera, mafilimu a kanema, kukongola okonzera, kapena Mwachitsanzo, akugula zovala zatsopano.

kaimidwe zolondola

Khalani zolondola kaimidwe ali kusukulu, ndipo kwenikweni si opindulitsa pa nsana wanu, koma ndi wokongola ndiponso kuti azisangalala zokondweretsa maonekedwe. Poyenda, muyenera kuyesetsa kuona mkulu ngati n'kotheka, ndi chimene inu muyenera kuwongoka. Kusintha kaimidwe kudzakuthandizani Tambasula ndi ntchito yosavuta kwa slimming pamimba ndi flanks. Pamene inu kuyendetsa ntchito, ntchito pa kompyuta, mudye mu cafe, atakhala zabwino ndi molunjika, kuti adawerama munthu nthawi pang'ono chisoni. Ndi kuchita yosavuta zinthu, ife tikhoza kuyang'ana pa ang'onoang'ono kukula.

kupalasa njinga

Thupi kuwonda m'mimba monga kukwera njinga. Izo zatsimikiziridwa kuti amachita imeneyi kumapangitsa ntchito m'mimba ndi mphamvu ntchito mkati ndi kunja oblique minofu m'mimba ngakhale bwino kuposa kupindika chikhalidwe. Ngati n'zosatheka kukwera njinga kwenikweni, inu mukhoza kuti zinthu potsanzira atagona pa machira pansi.

Kuyambira malo bodza pa nsana wake, miyendo ndichotse pa maondo pa makona a madigiri 90, manja kumbuyo mutu wake kuchotsedwa, zilibe ndalama zambiri amaumiriza khosi. Kwezani thupi lanu chapamwamba ndipo atembenuza kudutsa thupi, alternately ku lamanja ndi mbali ya kumanzere nthawi yomweyo kupotoza pafupifupi ngo njinga ndipo chigongono wokhudza bondo zosiyana. Yesetsani elbows anu momasuka ngati nkotheka. Kuchita 12-15 kubwereza (kamodzi lamanja, wina kumanzere imatengedwa kuti panthawi) kwa waika 2-3.

kulera miyendo

The mtima kwambiri Zochita za pamimba ndi mbali zikhoza kuchitika osati masewero olimbitsa thupi, komanso kunyumba. Kulera miyendo facilitates ikukoka yopingasa m'mimba khoma komwe pabwino obliques m'munsi mkati (m'munsi atolankhani). Ngati inu kudzapereka pa bala, ndiye malo kuyambira adzakhala anapachikidwa pa bala ndi manja anu, kupuma, kusunga miyendo yanu pamodzi, kutulutsa pang'ono mawondo anu ndi kukoka iwo, Choncho monga kuposa madigiri 90. Kuzengereza kwa mphindi mu udindo uwu, ndiye pang'onopang'ono kuchepetsa mwendo pansi, adakali udindo ikulendewera.

A zambiri zovuta kuzimvetsa Baibulo ndi mwachindunji zochotsa miyendo ndi motsatana lamanja ndi kumanzere mbali. Chotero komanso kupopa ndi obliques mkati. Izi thupi kwa slimming pamimba ndi mbali akhoza wodzilemekeza ndi Buku Chikoka akuluakulu yotithandiza kugunda kwa mtima, koma ndi kale oyenera othamanga patsogolo kwambiri.

Fitball kukuthandizani!

Great thupi mimba ndi Kankhani akuluakulu m'bala pa fitball. Kodi kuchita izo? M'pofunika zikukhala mkono pa mtunda wa pafupifupi 30-40 masentimita popanda pa udindo fitbol akuluakulu. Iwo ayenera kuonetsetsa kuti thupi lonse ndi mzere molunjika kuchokera kumutu mpaka chala. Kenako pang'onopang'ono kukoka mwendo wanu pomwepo pansi ndi kukoka bondo lanu lamanja m'chifuwa chanu, kukhalabe mu malo kwa nthawi yaitali. Atakhala chete pamwamba pang'onopang'ono kuchepetsa mwendo ku pansi ndi kubwereza chimodzimodzi ndi phazi la kumanzere. Monga chinanso bonasi inu angachichite Kankhani pa mpira pakati kubwereza. Kuchita waika 2-3 nthawi 10-12 mbali iliyonse.

Kupotoza pa benchi

Kodi kuonda (kuchotsa mimba mafuta)? List zokambirana ayenera monga zosiyanasiyana amazipotokola. Izi ndi losavuta koyamba thupi akhoza kuchitika m'njira zosiyanasiyana. The apamwamba ndingaliro ya benchi, wamkulu kulimbikira. Oyamba akhoza kuyamba ndi kwathunthu lathyathyathya pamwamba. Kwambiricho kupotoza kupanga benchi wapadera (amene ayenera aliyense masewero olimbitsa), kumene otsetsereka a amamasulidwa pa pafupifupi 45 madigiri. Ikani pamwamba pa mutu, pamwamba pa otsetsereka, ndi mapazi a pansi (osati njira zina padziko!), Mawondo wopindidwa. Atagwira benchi kumbuyo mutu wanu pang'onopang'ono kutulutsa ndi kukokera maondo anu m'chifuwa chanu. Iye kaye pang'ono, kubwerera ku malo poyambira. Kuchita waika 3 10-12 reps.

Kuyenda ndi dzanja

Zochita kwa slimming pamimba ndi mumbali mwa nyumba zingaphatikizepo phunziro Chigwacho osavuta koma ogwira mtima ndithu m'manja kuyenda. Kuyambira malo: chiliri, mapazi phewa m'lifupi padera. Muyenera zosinthira pa m'chiuno, atatsamira patsogolo, ndi kuika manja ake pa nthaka pamapazi angakhale pang'ono mawondo ngati zofunika. Kenako pang'onopang'ono "kuyenda" manja anu patsogolo kutali miyendo ngati kuli kotheka. Mu udindo uwu (anamangirira) ayenera kuchedwa kwa kanthawi, ndiye pa miyendo pang'onopang'ono mayendedwe ayenera kukakwera dzanja zimene zili pansi. Ndiye muyenera kuima ndi Bwerezani kukambiranako atasinthana maudindowo nthawi 10-15.

X-zokwera

Thupi Zochita kwa slimming pamimba ndi mbali simungakhoze kuchita popanda mitundu yonse ya Kankhani akuluakulu, kumene kuwonjezera atolankhani amagwiritsa kwambiri kumbuyo ndi manja. X akuluakulu ndi lalikulu thupi kulimbitsa thupi zonse. Mbali A zochita ndi kugwirizanitsa amafotokozera. Kuyesera kuti tikhalebe olimba amachititsa minofu kuti adamulowetsa bwino. Choyamba alipidwa Kankhani akuluakulu, ndiye muyenera kutembenukira kwa mbali ndi kukweza umodzi dzanja mmwamba. Ngati mwachita molondola, ndi aima kuti amafanana ndi kalata "T". Pambuyo kupeza kukhazikika mu udindo uwu muyenera kukweza mwendo, kupanga malo a nyenyezi, kapena kalata "X". Atakhala chete mwachidule, muyenera kupita ku malo poyambira ndi kubwereza chinthu chomwecho zina.

Low lamba - zolimbitsa wosangalatsa kwa m'chiuno

The thabwa malo imayendetsa pafupifupi onse minofu thupi. Ntchitoyi chilengedwe zichitike njira zotsatirazi: kuyika mkono pansi, elbows wanu mwachindunji pansi mapewa anu ndi kuwongola miyendo kwathunthu kumbuyo kwake, mawondo wopindidwa. Mochenjera zolimbitsa thupi ili ndi kukhala ngati yomweyi pansi. Mu udindo uwu, ndi kukhala popanda china chilichonse. Ndiye muyenera m'mbuyo pa maondo ake, anasamutsa katundu kuchokera mmikono chapamwamba, mupumule pang'ono masekondi ndi kubwereza womberani. The zosatheka kusunga bwino bwino. Ngati inu Chitani molondola, ndi zambiri woyamba adzakhala isungidwa kwa masekondi 20, zimenezi si zachilendo. A njira patsogolo kwambiri ndi kugwira nthawi za 1 miniti, izi chingapezeke mwa kuphunzitsa zonse.

Mu changu chawo ndi maloto m'chiuno safuna kugwira maganizo kuti kwambiri - bwino. Sikuti kuchita Zochita m'mimba tsiku lililonse. minofu m'mimba kwambiri ayenera kupuma ndi achire pakati workouts, kuti athe kukhala bwino m'tsogolo. Ndi bwino kuti ndithetse gawo ili la thupi kawiri sabata pazipita, kupanga chilichonse zolimbitsa miyeso iwiri kapena itatu 10-25 kubwereza. Ngati likukhalira kuchita zoposa 25 kubwereza, ndiye ayenera thupi chikachitika molondola, choncho kuyesetsa njira.