The Zochita zabwino miyendo chochepera

Wokongola mapazi a atsikana - nkhani za chilemekezo ndi nsanje ya amuna anzanu. Aliyense wa ife ndimalota za amenewa ndi zina anavutika akulimbana ndi chidzalo awo. Ndipo ngati siziri zoona? Muli miyendo zoonda - zoyenera kuchita? Zingaoneke, kodi vuto - Ndipotu kupeza kulemera ndi yosavuta kwambiri kuposa kuponya. Atsikana - mwini othina, miyendo osati wokongola kwambiri kuyamba kudalira maswiti ndi mkulu-kalori. Chifukwa mwina zosiyana - wina mu mphamvu ya malamulo kapena makhalidwe majini ngakhale chakudya zakudya si kuthandiza kupeza galamu imodzi ya mafuta owonjezera. Koma ngati mayunitsi. Kwenikweni, kuyambira mosatonthozeka adye zinthu zonse, pafupifupi aliyense wa ife mofulumira kwambiri kukula ndi mimba chidwi ndi mbali wandiweyani. Koma vuto adzathetsedwa kuchepa thupi nthambi ndi chodziwikiratu. Chabwino, asungwana okongola miyendo - ndi manja akazi okongola!

Sport ndi masewera chabe

Kodi kuchita? Kudziwa ndi zidule wamba ochepa, mukhoza kukonza zinthu. miyendo ikukoka - Imeneyi ndi njira imene idzatsogolera ku mawonekedwe awo wokongola, ndi zina anyalanyaza magawo wowawa pa ochitira masewera a. chifukwa woonda mwendo Zochita kunyumba sipadzakhala sakhala ogwira, n'kofunika okha molondola kuchita iwo.

Nkofunika amatchula kuti kufupi ndi vuto ayenera zokhudza zonse. Kodi zikutanthauza chiyani? Osati kutsatira maphunziro oyenera (ie, kuchita nthawi zonse ndipo malinga ndi malamulo ena), chakudya woyenera ayenera kutsatira, ndipo onse moyo wathanzi, womwenso mulingo woyenera kugona ndi zina, kuyenda panja ndi ena zabwino zonse malamulo odziwika, koma palibe wina wavulala.

M'mene tingamangire miyendo woonda kunyumba? Kuweta kokoka, zomwe zili m'nkhani ino, n'koyenera kuti "zofufuzafufuza" maphunziro. Ndiko kuti, mulibe mwayi masewero olimbitsa thupi kapena kulipira ndalama zochuluka kwa olimba aphunzitsi. Ndi zovuta kawirikawiri kuyamba oyamba, bodybuilders ndipo ngakhale chithunzi chitsanzo.

Zochita kwa miyendo woonda - kuyambira ndi zochangamutsa

Monga ndi katundu aliyense masewera, gulu mfundo zikuluzikulu za Zochita zabwino kwa lisanafike kulimbitsa thupi la akatumba onse. Limene ndi lofunika kwambiri kwa iwo amene mwa chikhalidwe cha ntchito makamaka amagwiritsa ntchito nthawi yake mu malo mosapumira. Choncho, gulu la zochangamutsa wokhulupirira makokedwe amakhala pafupi zofunika maphunziro yokha. Cholinga cha izo - kupewa zoipa ndi kusapeza m'kalasi.

The chida chachikulu ichi - momwe konzekera mafupa athu ndi Mitsemphayi. Kwambiri yosavuta kwambiri akuchita "zochangamutsa" Zochita za miyendo ya atsikana - tonse kuyenda bwino pa zala ndi zidendene, komanso kuti asiye m'mbali (woyamba pa mkati, kenako kunja).

Pitirizani kupotoza ayenera kusiya alternately mu madera osiyana mu malo mosapumira, pite pa chingwe, ndipo pambuyo nambala inayake ya Anakweranso (kuti mwangwiro umafunda mpaka minofu), kumbukirani mophweka zovuta, akufuna kuti Zochita m'mawa.

Achikhalire zofunika zokambirana kwa miyendo chochepera

Kuchita ankasinthana zofunika, tilts ndi chikubweranso manja ndi miyendo yake, tikhoza kuganiza kuti siteji kuyambirira ife amaliza bwinobwino, ndipo ndi nthawi yoti mupite ku chachikulu. Monga tanenera kale, polimbana ndi muyeso mafuta miyendo kuchepa thupi sangatithandize. Lang'anani kuti chilichonse. voliyumu zingawonjezere ndi kuwonjezeka minofu misa, choncho chiwerengero cha kubwereza aliyense sayenera waukulu kwambiri.

Msampha umenewu (a ambiri kubwereza) ndi yabwino ndi njira zosiyana - kusungunula mafuta owonjezera ndi kulemera sgonke. Tifunikanso mphamvu Zochita kwa miyendo wokongola, kuti ndi katundu aakulu, koma ndi ochepa zolemba - mwinamwake zabwino za maphunziro sadzatero.

Ngati mulibe zipangizo zokwanira

Mwina mungafunse kuti, kodi bungwe zolimbitsa thupi kunyumba - palibe zitsulo, ngakhale dumbbells yosokera. Koma izi osati vuto! Kumene, ndi dumbbells collapsible mu nyumba ya sakuwupweteka aliyense. Koma ngati izo zinachitika kuti deta nthawi zamtunduwu Chalk inu mulibe mosavuta m'malo mabotolo ang'onoang'ono pulasitiki wodzazidwa ndi madzi. Ndi kusintha mlingo, inu mosavuta kusintha katundu chofunika.

Koma kodi m'malo barbell lolemera, amantha, mupempha. lophweka - kutenga yolimba phewa thumba tamp Mlomo zimene ena zinthu zolemera. yotchipa kwambiri, mugule cuffs ndi Velcro ndi weighting. Izi chowonjezera inconspicuous ungabweretse mapindu ambiri mosayembekezereka.

Zotsatirazi pulogalamu akufuna, Zochita zonse miyendo wokongola mwachindunji kwa polimbana ndi magulu munthu minofu ndi kutulutsa buku zosowa kupanga zovuta lonse popanda mipata.

Timayamba ndi katundu squat

Yabwino ndi njira zofunika kusunga minofu mwendo kamvekedwe zabwino - ndi anyonyomala lowopsya. Zingatanthauze kuti munthu sadziwa iwo anapangidwa! Koma ayenera zikhulupiriro kuti ngati cholinga chanu - kukhazikitsa kulemera popanda katundu zina sangachite. Nyamula kulemera ayenera kukhala wotero kuti dazeni kubwereza anachita otsiriza awiri chosiya khama lomaliza - kuti malire.

tingachipeze powerenga mfuti

Ngati simukudziwa, ndiye squat pa kulemera n'zotheka ndi wopanda akatundu extraneous. Zikuoneka losatheka chidwi motere: kukhala kumbuyo khoma, atatsamira pa izo. Aliyense wa mapazi alternately kukokera patsogolo, ndi pa zina pang'onopang'ono squat. kaimidwe wanu ndi zowoneka penapake akufanana chida, choncho dzina.

Kwa amene tangoyamba kuchita, tiyenera okha anyonyomala khumi. Pamene luso adzakhala amawapopa ndi olimba a thupi kuonjezera chiwerengero cha iwo amaloledwa kuonjezera. Ngati mtolo wolemetsa kwa iwe salinso uthenga, ndipo sataya zotsatira anakhumba, tengani izo mmanja a kusalekerera iliyonse - kuchokera dumbbells ndi chimodzimodzi tatchulawa mabotolo madzi mabuku katundu Encyclopedia.

Tingachite lunges pamene akugwira katundu

Imani mowongoka ndi mapazi pamodzi. Ndi adatchithisira pansi m'manja atagwira botolo ndi madzi kapena dumbbell. Popanda kusintha udindo wa manja a katundu, kenako tikudzipereka lunges lililonse mwendo - poyamba, anasiya. Labor mwendo amanyamula kulemera, ayenera kugwedezeka pang'ono, kupanga gulu masika, kenako nkubwerera ku pachithandara pachiyambi.

Kusintha phazi ndi kubwereza chinthu chomwecho. chiwerengero cha kubwereza sayenera oposa 15. Koma mphamvu ya thupi miyendo woonda zimadalira kulemera kuti akugwira mu manja anu.

Kumadzetsa ndi mahi

Timatenga kufunika kwa khafu ndi kukokera pa chilichonse bondo. Iwo osiyanasiyana prodelyvat yamba mapazi awo, kugonjetsa kulimbikira analengedwa ndi katundu. Kodi mungachite? Mmodzi wa iwo - owongoka ndi kuchotsa munthu wa miyendo ndendende mmbali, kukwaniritsa apamwamba zotheka kuchira. Pambuyo khumi ogulitsira amenewa kusamukira ku mwendo wina. Zotsatira aposa mayendedwe pang'onopang'ono kukhazikitsa. Njira ina - Chikoka chimodzimodzi miyeso mwendo-khafu ndi kuponyera wina pambuyo aliyense wa miyendo kutsogolo.

Miyendo inayi ndi kunama

Tipitirize Zochita zathu kwa miyendo chochepera. Kudalira pansi ndi manja ake ndi mawondo. Yesani mwamphamvu kukankha ndi kumbuyo mwendo chidendene kutsogolo ndi khafu yolemera pa bondo la. Ntchitoyi - chida chachikulu kutulutsa mmwamba gluteal minofu. Pangani kofunika kuti nthawi 10 pa lililonse mwendo.

Ndiye, kunama kumbali yake ya kumanzere ndipo dzanja lake lamanja kupumula pansi mozungulira pachifuwa, kukweza mwendo lako lamanja monga mkulu ngati n'kotheka, kenako nkubwerera ku malo kuyambira. Nditakhala kuti kubwereza 25, zakhala zikuzunza m'miyoyo kumanja ndi kubwereza onse mofanana kwa mwendo wakumanzere.

Loan udindo wofanana (chigonere kumbali yanu kumanzere), mutu wa lili mkono. M'munsi mwendo (kumanzere) pa yemweyo kudzatha. Kumanja phazi kuika patsogolo pa bondo lake, pamenepa poyambira malo ovuta ayenera kulera mwendo kumanzere mkulu mmene mungathere. Ndiye - kachiwiri pansi m'munsi, ndi cholinga chathu - osati kuyambitsa mapeto (musati "kusiya"). Monga ntchito yapita, ntchito ya masika amatenda kubwereza pa lililonse mwendo ndalama kwa 25.

Ndi pansi?

Zonse zapatsidwa pamwambazi, lakonzedwa kuti ntchito ndi minofu gluteal ndi ntchafu. Nanga ng'ombe ya? Iwo amawapopa ndi kugwa pa zala zanu, komanso kuyenda pa iwo. Ngati katundu akuoneka zosafunikira kwa inu, pita, atagwira miyeso mu manja ake.

Choncho tinakambirana za mmene kuoneka zazikulu mphamvu Zochita kwa miyendo chochepera. Koma sitiyenera kuiwala kwambiri, ndipo mfundo zingapo zofunika, wopangidwa mwa zakudya zoyenerera, kuchira yake, komanso zofunika ntchito aerobic. Kulephera kapena njira kusasamalira kwa mafunso awa onse kukwaniritsa kusanduka ziro. Tsopano, pang'ono.

Kodi ndiyenera kudya

Choncho chakudya. Mwamsanga kumanga minofu, motero - kukwaniritsa cholinga chathu chachikulu (kuonjezera zithunzi buku ankakonda mwendo) N'zosatheka kulemekeza njira zina anadya. yakuti si onse ndi zothandiza, ndi zodziwika kwa aliyense. Koma tikulankhula ndendende za otchedwa mapuloteni zakudya kuti maziko makamaka zomanga thupi.

Popanda kukwaniritsa osachepera aliyense bwino kwambiri kumanga minofu, mwatsoka, sizigwira ntchito. Katundu ndi zinthu zofunika kwa ife - mazira Komanso tikulankhula za azungu, ndi ku yolks asiya monga gwero la zoipa mafuta m'thupi thanzi.

Mu malo lachiwiri - mkaka zino. Tikuyankhula zokhudza zonse bwino ndi curd tchizi, yogurt otsika-mafuta ndi mkaka. Ndipo ndithudi, nyama singasiyanitsidwe ndi ena ofanana, koma iwo sayenera aliwonse. Oyenera Turkey, nsomba, yang'ombe pachifuwa.

Kungolandira mapuloteni zambiri, ndi kukumbukira za chakudya, choncho tiyenera iliyonse yoyaka ndi mphamvu zambiri. Apa m'pofunika kuti akokere diso dzinthu ndi (ngati mukufuna kapena ayi) - oatmeal ndi buckwheat, komanso zipatso ndi mbali masamba mbale. Otsiriza, kukhala nkhokwe ya mavitamini ndi tiyenera yemweyo "Chabwino" carbs ndi ntchito zambiri kuonjezera kupirira thupi.

Musaiwale za mpumulo ndi zina zotero

Ngati inu ntchito ndi kulemera lalikulu, aliyense minofu ayenera kupuma pansi pulogalamu zonse. Ndi chifukwa nthawi zambiri maphunziro si m'gulu wasonyeza. mu- sayenera upambana nthawi zingapo sabata. Khalani ananyalanyaza deta zosasintha ulamuliro nyaze mmene mungagwiritsire ntchito iyende mwamsanga - ndi kukhumudwitsa inu, izo sizidzatero. Minofu chabe simungapeze nthawi anafuna zina ndi kusintha, ndipo inu tsono mosalingalira kutenga sitepe kumbuyo ndi ulemu chandamale anasankha.

Kodi kuthana ndi pulogalamu aerobic maphunziro? Akukhulupirira kuti Zochita onse mwendo akazi zikhoza kuchepetsedwa ndi buku lalikulu la galimoto katundu, mwachitsanzo, nthawi zonse zikugwira kuthamanga. Kuyenera Mukalongosola - akuthamanga, komanso zolimbitsa aliyense aerobic kumathandiza dambo kulemera owonjezera. Ndipo zimenezi zikugwira ntchito mbali zonse za thupi lathu, kuphatikizapo miyendo zoonda, maonekedwe amene wofunitsitsa kukonza.

Ndicho chifukwa akuthamanga mapangidwe tanthauzo minofu ndi contraindicated. Mofananamo, kutaya kulemera amathandiza kupalasa, kusambira, kuvina rhythmic ndi wokhulupirira pa cardio. Back kuti magulu onse awa zosangalatsa ayenera pokhapokha m'chiuno umalandira chizindikiro ankafunila kwa inu.