Zochita mogwira masewero olimbitsa pa atolankhani

Aliyense wa ife akufuna kukhala ndi chithunzi changwiro, makamaka zotanuka ndi zolimba m'mimba. Choncho, wokhulupirira pa ABS wotchuka. Iwo sali zovuta kwambiri ndipo amafuna kuleza mtima kokha ndi njira mwadongosolo.

M'mimba Zochita - ndi masewero olimbitsa thupi kapena nyumba mwini?

Kuonda ndi kusunga mawonekedwe, ambiri kukaona masewero olimbitsa thupi. Kukhala aluso, ndikofunika kudziwa Zochita zabwino kwa minofu m'mimba ndi njira yoyenera awo kukhazikitsa.

Kutulutsa mpaka atolankhani ku masewero olimbitsa thupi ali ndithu weniweni. Kumene, m'pofunika ntchito - atakhala pakama, mulibe kudikira maonekedwe a cubes. Koma pamene njira yolakwika, osati atolankhani mudzachipeza ndi katundu pamwezi mu chipinda. Koperani yekha minofu m'mimba, moganizira pandawala - njira yolakwika. Tiyeni tikambirane bwino.

Chofunika kwambiri

Choyamba, onetsetsani kuti kukhala pa chakudya. Ndikufuna kuonda - Konzani wekha kuchepekedwa calorie. Mfundo yachiwiri - nthawi zonse zolimbitsa thupi. Ndiye zotsatira zidzaonekera.

Ngati inu uzichita mu masewero olimbitsa pa atolankhani chifukwa chirichonse inu palibe - osadandaula. Ambiri, makalasi wauzimu kumene udzachitike - kunyumba kapena kumbali. Zofunika yekha chilango! Makamaka, musati kutambasula chete kwa pakati waika kapena wokhulupirira okha. Iwo sayenera oposa mphindi zisanu, motero. Ngakhale ngati inu muli kwenikweni wotopa ...

Posakhalitsa kusankha

A yopuma mphindi zisanu pakati Zochita kenako n'kukhala ndi thuu kapena atatu mphindi. Koma musawafulumizitse - katundu kwambiri ndi kutsogolera kupunthwa. mphindi zisanu - nthawi yokwanira yopuma ndiponso kupitiriza maphunziro zina. Koma ngati nthawi imeneyi ndi chinawonjezeka magazi ndi adzabwerera mu mnofu "dosportivnoe" boma. Ie maphunziro adzabwera kanthu. Kotero kunena: ndiroleni ine kaye nthawi n'kofunika kwambiri.

njira Integrated kufunika ntchito. Press, monga amadziwika, ali chapamwamba ndi m'munsi gawo, ndipo lateral ndi oblique minofu. Ndikufuna cubes - kulabadira aliyense wa iwo.

Choncho chimodzimodzi zomwe muyenera kuchita chiyani? M'mimba kokoka, zithunzi kuti inu mukuona m'nkhani ino, Cholinga chake magawo osiyanasiyana a izo.

Uthenga pamwamba

Iye akhoza kugwedezeka akukwera thunthu. Yambani ndi akutsikira makumi awiri kapena makumi atatu. Zochita pa atolankhani chapamwamba amafuna osachepera njira zisanu. Nthawi iliyonse chiwerengero chawo akhoza zochuluka. Kukhazikitsa yoyenera kukhala ndi benchi. Ife tinakhala pansi pa izo, kukonza miyendo, manja kuwonjezera pamwamba pa mutu wake. Pa mfundo wotsikitsitsa yovomereza pazipita sag. Ngati inu zimawavuta - manja ake anawoloka.

m'munsi atolankhani

kugwedezeka wake kukweza miyendo. The mwamphamvu ndi chimodzimodzi kwa atolankhani chapamwamba. Kugona pansi, atamva mwendo waika asanu a nthawi makumi atatu. Bwino komabe, Chitani pa bala yopingasa. Mu ntchito iyi, osati minofu ya atolankhani m'munsi, koma mkono, "mapiko" ndi minofu pectoral. M'mimba Zochita m'mimba kuchita wogawana, osalola yekha amakonda.

obliques

Tiyenera khosi ku tsinde la. Ife tinakhala pansi pa benchi naye pa mapewa ake atembenuza ndi torso lamanzere ndi lamanja. Oyamba poluminutnoy zokwanira njira zitatu. Afunefune waika pang'onopang'ono asanu machesi. Wogwira Zochita m'mimba ndi dumbbells.

obliques

Iwo amalimbitsa otsetsereka pambali. Kudzongoka ndi mapazi anu phewa-m'lifupi padera. Amatsatira akhoza ndi dumbbells kwa dzuwa. Oyamba atatu okha poluminutnoy likuyandikira. Pang'onopang'ono kuwonjezera katundu. Komanso, inu mukhoza kukhala nacho dumbbell kumbuyo mutu wanu. Kudziwa zidule aang'ono awa, akhoza kuchita kunyumba. Mwina Zochita m'mimba ndi dumbbells - kwambiri lomwenso ndi yotsika mtengo njira pulogalamu yoyeseza chilengedwe chilichonse.

Chikumbutso: mpumulo pakati waika - zosaposa miniti. Ndi zoletsedwa kuchita Zochita ndi m'mimba zonse. Kudya ndi zolimbitsa ayenera kugawidwa ndi osachepera maola angapo.

Sikumatha kafukufuku wasonyeza kuti ambiri sasiyanitsa pakati pa chapamwamba ndipo m'munsi minofu m'mimba. Ndiko kunena motsimikiza kumene tsegula, N'zosatheka. Kuwonjezera pa nthawi mtsikana minofu yosiyanasiyana.

ife ntchito simulators

Dziŵani kuti m'mimba kokoka, zithunzi ndi mavidiyo amene ntchito zolinga malonda, si monga ogwira. Amawapopa mpaka othamanga mu malonda awa ponena kuti masewera olimbitsa thupi zokwanira mphindi khumi ndi zisanu tsiku, monga potiuza nthano lonse. maphunziro apadera zasonyeza kuti ndi losavuta kupindika thupi amakhudza minofu ntchito bwino kuposa simulators iliyonse. Komanso, anapezeka kuti makina mtengo kwambiri ndi ogwira osachepera. Monga ulamuliro, iwo wabwino thandizo ambiri a mtundu thupi.

Mphamvu ya wodzigudubuza wapadera kwa ikukoka atolankhani kwambiri akukokomeza. Zotsatira zabwino, mu kuchita, amapereka tingachipeze powerenga kupindika popanda tatifupi iliyonse. Komanso, pamene ntchito katundu mkulu kumbuyo m'munsi kuchititsa ululu ndithu.

Choncho thupi mu masewero olimbitsa pa atolankhani zambiri amakuthandizani kuchita kudzikakamiza kuti uzichita. Chabwino, kulenga fano "pitching kwambiri."

Musaiwale za chakudya

Atatha kudya mafuta zakudya makalasi, inu negate zonse zimene anu. Musawafulumizitse kuti khitchini mu angapo otsatira maola pambuyo kulimbitsa thupi ndi. Musachotse chakudya katundu, ndimayesetsa kuganizira mapuloteni ndi mapuloteni. Kudya mokwanira iwo - maziko a zaumoyo.

mapuloteni ponseponse munthu wamkulu - za zana ndi makumi magalamu masana. Kudya nyama pang'ono kapena nsomba, koma musati asamadye kwambiri. Ngakhale kulimbitsa thupi zonse monga chakudya atsimikize ndi kumasuka pa kama kutsogolo kwa TV! Koma inu kugonjetsa ulesi ndi chikondi chilango.

An wothamanga wokhala tikumbukire kuti kokoka pa masewero olimbitsa pa atolankhani - si limathetseratu vuto lina lililonse pa chilichonse. Palibe njira mozizwitsa, zomwe yomweyo ndipo kwathunthu kuwotcha mafuta pa pamimba. Cholinga zolimbitsa thupi - kulimbitsa minofu, ndipo ngati iwo ali makutu wobisika wa mafuta, chinthu chofunika kwambiri - kuchotsa izo.

Zingakweze midadada mu nthawi yaifupi

Amuna ndi akazi akufuna kudziwa momwe kudya kuchita izo. Isanayambe zolimbitsa iwo sizimapweteka kudziwa mmene kumanga ndi ntchito imeneyi "cubes". Ndipotu, minofu imeneyi m'mimba, wotchedwa mwachindunji. Kuwonjezera ake, azisangalala zofunika kale minofu oblique (makamaka kunja, akubwera kuchokera m'khwapa ku likulu la pamimba).

Rectus minofu tsiku ndi tsiku amatchedwa chabe atolankhani. Ndi bwino kuonekera padziko dera m'mimba ndi mwa mawonekedwe a n'kupanga awiri ofukula anagawa tendon. Anthuwo amaona ngati njanji m'lifupi za 2 cm anakafika ku sternum kuti pubis lapansi. gulu lina la tendons ndi yopingasa. Chifukwa iwo Tingaone cubes atolankhani.

Upper ndi atolankhani m'munsi

Kumvetsa chipangizo TV n'kofunika mpope zolondola. Ndipotu, minofu onse okhudzidwa pa katundu aliyense. Koma chifukwa Pankhaniyi atolankhani m'munsi zonse kumbuyo chitukuko?

Chifukwa chaichi pali zifukwa ziwiri. The choyamba - minofu m'mimba ndi zoonda, n'zovuta kutulutsa. The chachiwiri - unit thupi amaperekedwa wamphamvu ndi kusinthidwa kwa kumtunda peritoneum lapansi. akazi A ngakhale kovuta - chikhalidwe wapereka mlingo wa molekezera mitsempha mderali (minofu m'mimba pansi) chifukwa cha kupweteka kusamba pamwezi.

anapezazo

Aliyense Zochita m'mimba amawapopa kwathunthu. Kuti ndi kuchita pa atolankhani chapamwamba kwa ogwira ndi m'munsi.

Kufunika kwa yaikulu zosiyanasiyana zokambirana kuti alibe maphunziro.

The mmunsi nthawi zonse zoipa kwambiri kuposa anayamba pamwamba.

Kodi ndingafike nkhani mofulumira zinaonekeratu?

Kuti tichite zimenezi, muyenera kusankha ntchito ziwiri izi:

- kuwonjezeka mu buku minofu;

- kuchepetsa mafuta m'thupi.

Pali zolakwika pa wotentha mafuta. N'zosatheka kuchotsa izo madipoziti kwanuko, mwachitsanzo m'dera lina makamaka. Izi zitha ntchito pa thupi lonse! Zimenezi - mankhwala anachita, aliyense anthunzi otulutsirako thukuta, zofikisa ndi anakulunga yekha imathandizira ma magazi, koma palibe kutenthedwa.

Kukamba za Zochita yeniyeni

Nyamula Mwachangu si zovuta. Ndipotu kwenikweni aza phunzitsa minofu chimodzi chokha. Makina ntchito ndi wosavuta - amazipotokola ndipo amanena mafupa a chiuno poyerekezera ndi thupi. Pozindikira zimenezi, tidzapewa zambiri zovuta ndi inefficient zolimbitsa thupi chifukwa cha kupanda pake awo.

Mavuto aakulu atolankhani - kupotoza ndi chigamulocho kupotoza.

potelani kunama

Izi ndi masewera olimbitsa thupi kusekondale, adzayitsiriza akhoza kukhala kunyumba, makamaka chosowa nthawi. Rectus minofu ntchito zingakhale bwino.

Kodi Zochita m'mimba pansi, mpando kapena bolodi otsamira. Mukhoza kugwiritsa ntchito zina mwa njira kuonjezera kukula.

Mwachitsanzo, kusintha malo a mapazi - kuposa iwo ali, zosavuta kuchita masewera olimbitsa thupi. Kuchepetsa mwendo pansi ndi kuchepetsa flexion (kusuntha phazi ku matako a) - mudzaona mmene posachedwapa kuwonjezera katundu.

Kusintha malo dzanja - kwambiri, kuti mimba, choncho n'zosavuta kuthana ndi. manja Somknite kumbuyo mutu wake.

Kusintha mbali ya benchi - apamwamba ndi bwino katundu. Komanso akhoza kuika chotsamira pa nsana wanu m'munsi.

chigamulocho Crunch

Nthawi zambiri amatchedwa Zochita m'munsi atolankhani. Izi "n'zosiyana" Baibulo la tingachipeze powerenga KUKHALA akuluakulu, ndipo kumaphatikizapo atolankhani lonse. Embodiments zace anapereka. Mukhoza kuchita chigonere (kukweza miyendo kapena kukoka pamwamba pa mawondo ake) mu vise pa mowa, ndi zina zotero. N.

Ndiyo njira yothandiza kukwaniritsa kufunika. Ugone pansi kumbuyo mutu wanu, muyenera kukhala ndi kuthandiza dzanja. Izi ndi kuonetsetsa kuti kumtunda kwa thupi anakhalabe ima. Chitani mu masewero olimbitsa pa atolankhani unachitikira pa zipolopolo wapadera. Nyumba aigwire kugwira bedi kapena batire.

Cholinga chachikulu cha ntchito yonseyi - kulera mafupa a chiuno! Ndi beseni ndi Simapazi. Za miyendo pamene ndi bwino kuiwala kwathunthu. Kusiya pansi ayenera kukhala chimodzimodzi mafupa a chiuno - ntchito m'makina izi. Phazi zochotsa - zina zosafunikira wolemera kwa iye. The kutali chidendene cha mafupa a chiuno, ndi kovuta kuphedwa. Ngati simuli okonzeka katundu wolemera, mawondo anu. Iwo ali ubwino ndi otsetsereka. Thupi m'munsi ndi, kosavuta kwa inu.

Zogwiritsira lililonse zokambirana

Akukhulupirira kuti njira yothandiza kutulutsa mpaka atolankhani - kubwerezabwereza pafupipafupi zokambirana. Ichi ndi choonadi. Monga tanena, ndikofunika awerengere nambala ya kubwereza ndi kukula kwa mipata pakati pa iwo.

Zabwino minofu hypertrophy akwaniritsa ndi akanema 3-4 ndi kaye masekondi 30. Izi ndi nthawi mulingo woyenera. Kuwonjezeka mathamangitsidwe, ife ndi kuwonjezeka katundu.

pulogalamu Chitsanzo maphunziro zikhoza kuwoneka ngati. Poyamba anachita kupotoza kunama. Tingachite waika 4 (chilichonse nthawi 20). Ndiye - kukweza miyendo (yabwino vise a), waika 4, aliyense nthawi 10.

Kudziwa zakudya zanu!

Yoyenera kudya TV wokongola n'kofunika kwambiri. Kodi mafuta owonjezera? Izi nkhokwe mphamvu opangidwa ndi thupi ngati zopatsa mphamvu aziwapatsa kuposa kudyedwa. masitolo mafuta, mwatsoka, amafalitsidwa omangidwa kwambiri. Mu akazi, makamaka matako ndi ntchafu ndi amuna - mmimba.

Nature anafuna akazi kubala ana, ndi nkhokwe zawo mafuta zili m'madera ena akutali kwambiri. Kawirikawiri lamkati ntchafu ndi breeches nthambi.

Mitundu iwiri ya mafuta

Amuna - alenje zachilengedwe - lagona awononge kunenepa m'mimba. The mafunsidwe a "nkhokwe" pa mimba zolimbitsa thupi anthu samaletsa. Ichi ndi mimba mafuta ndi subcutaneous ndi choipidwa. Woyamba lagona pakati pa khungu ndi minofu. Tayani mosavuta.

Choipidwa - ndi nkhani ina. Malowa ali pamtunda pakati minofu ndi ziwalo zonse m'mimba. cholinga chake - kuteteza yotsirizira asavulale. Koma manambala amenewa, nthawi zina kusamalira kuti apulumutse anthu ena, ndi bwino Sikuti!

Kodi n'zotheka "ziume" atolankhani?

Monga tanenera kale, simungathe kulekana ndi zina za thupi! Pamafunika kudya zakudya zapadera.

Choyamba kuchotsa mafuta trans kwa chakudya. Iwo sauces, mayonesi, ketchup, tchipisi zosiyanasiyana ndi batala. Iwo kulenga katundu yaikulu mtima, m'mbuyo kagayidwe wanu ndi kuonda musataye.

Ndiye m'malo carbs mwamphamvu m'mbuyo: maswiti, n'kuwaika m'mabanzi ndi mikate - pa dzinthu, zipatso ndi ndiwo zamasamba. muesli kwambiri ndi mkaka kuchokera mkulu mlingo wa CHIKWANGWANI.

Ife kukusalani ano zimalimbikitsa mafuta. Nkhumba ndi aliyense mafuta nyama wogwirizira nsomba kapena nkhuku. Nkofunika kudya zakudya zomanga thupi zokwanira. mlingo wake tsiku - 2 gm pa kilogalamu ya kulemera kwa thupi.

Zabwino pomanga atolankhani abwino!