Zolimbitsa Wabwino kuwonda. The Zochita zabwino slimming miyendo ndi ntchafu: Ndemanga

Kale kuti palibe chinsinsi chimene ndiyotani pakuchotsa thupi owonjezera mafuta zitha kukhala zothandiza m'njira ziwiri: kusewera masewera ndi opaleshoni. No zakudya, mankhwala ndi 'kala' ikusonyeza sangathe kuthandiza pothetsa vuto limeneli.

Cholinga cha nkhaniyi, wabwino thupi kuwonda, zomwe aliyense angathe kuchita pa nthawi iliyonse yabwino. Tcheru ilipiridwa mu chimadalira loyamba la anthu amene ali ndi mavuto aakulu ndi kulemera owonjezera. Choncho, kokoka onse pansipa yadaikidwa kuti pang'ono kusuntha oyamba amene amavutika zikugwirizana okonzeka zopangidwa olimba pulogalamu.

Chilakolako - makamaka

Ife tisanafike bwino zokambirana komanso njira kukhazikitsa awo, tiyenera mphindi zitisokoneze ndi kumvetsa chifukwa chake zili zofunika. ndi zolinga anathamangitsa ndi munthu pofuna mwamsanga kuchotsa kulemera owonjezera zimene: kukhala okongola kwambiri, thanzi, kutsimikizira chinachake kwa wina mukudziwa, kuti iyende masewera mu masewera wina.

Ziribe kanthu mtundu wa masewera olimbitsa thupi ndi bwino kuchita kuonda, apa ndi chilimbikitso chachikulu chimene, akapanda ichi mwachidule sadzakhala zotsatira. Tiyenera ndi cholinga chodziwikiratu (zowonera cha zotsatira zake zomalizira) ndi ndondomeko ya ntchito, penti ndi mwezi. Pakumala mungatani kuyamba kuphunzitsa. Apo ayi, palibe kufunika kwa ntchito mwadala woipitsidwa tagwirizana.

Komanso ofunika kuganiza za moganizira mwachindunji womberani okha. Monga mukudziwa, chilichonse: kucheza, TV, Internet kapena phokoso zingatisokoneze munthu utakhala iliyonse. M'pofunika kuthetsa kusokonezedwa onse angathe. Zosintha pang'ono apa: nyimbo kapena kochi angalimbikitsire zovuta. Njira yoyamba ndi bwino chifukwa cha kuphweka ake.

kuikana

Komanso bwanji ndalama ndi Maphunziro Akakhalidwe Kazolengedwa wa thupi, ambiri othamanga wamng'ono akhoza kuiwala. Chotsani mafuta pa malo amodzi ndi zosatheka. Liquidation amapezeka thupi lonse mogwirizana ndi zonse masamu ngati anthu a. Mwachitsanzo, pamodzi mafuta pamimba ndi ntchafu ndi pang'ono pa nkhope ndi manja mothandizidwa tamaliza maphunziro a pamwamba mu malo oyamba idzapita ku nkhope ndi manja, chifukwa chakuti sakhala ndi mafuta. Ndipo zilibe gawo zimene thupi ndi katundu aperekedwe.

Control kutulutsa bwino mwezi masekeli ndi miyezo ya thupi mbali zofunika: m'chiuno m'chiuno, pachifuwa, pakhosi, dzanja chapamwamba, ntchafu. Komanso, Akatswiri akulimbikitsidwa oyamba kuphunzira yekha pamwamba 20 Zochita zabwino kuwonda ndi Musataye nthawi pa maofesi ena. Chirichonse ayenera kukhala pang'ono.

njira ntchito

Pakuti mpikisanowo, pali kuti njira zolimbitsa thupi aliyense ndi lolondola komanso zoopsa. Kumene, pambuyo kuvulazidwa kwambiri oyamba masewera masamba mpaka kalekale. Choncho, njira zochita ayenera kuperekedwa nthawi yambiri. Mwachitsanzo, pa Zochita zabwino slimming miyendo ndi ntchafu, atsopano ambiri kukwaniritsa lamulo la mwezi wina. Ndipotu, kuwonjezera pa ngozi kuvulazidwa, bwino anaphedwa zolimbitsa Sindizakubweretsanso kwenikweni.

Kumbukirani aligorivimu ntchito zolondola sangakhale nthawi yoyamba; choncho aphunzitsi ambiri amalangiza osonyeza maphunziro onse ndi kwathunthu pofotokoza njira ndi njira. Mu ichi palibe cholakwika Komanso, nthawi zonse kuyan'anila maphunziro awo, newcomer amapereka mwayi kuti atulutse machitidwe yabwino kuwonda Zochita. Anthu onse zamoyo zosiyanasiyana, ndiponso moyenera, mphamvu ya maphunziro zingasiyane.

Chinthu chachikulu - nthawi zonse m'munsi

Kuwonda - ndi kusintha kwa mafuta mu mphamvu. Choncho, cholinga cha newcomer aliyense ndi kutsegula mphamvu za ndondomeko ya mayamwidwe ndi thupi. Mukhoza kuchita izi mu njira zingapo:

• kuti achita m'Mphamvu minofu lalikulu ntchito likuvutika mphamvu mkati;
• kuonjezera thupi kutentha (yozizira zopatsa mphamvu khama);
• imathandizira kagayidwe (kugunda kwa mtima, thukuta, muyezo madzi).

Mwachibadwa, n'zotheka ntchito njira zonse nthawi yomweyo Komabe, novice wothamanga, zomwe thupi lake ndi asanakonzekere overloads amenewa, ndi bwino kukhala ndi nthawi pa siteji koyamba, popeza mtima sangakhoze kuima katundu. The bwino Zochita imfa mwamsanga kulemera m'pofunika kuphunzira ndi pang'onopang'ono anayamba akatswiri amalangiza kuti minofu mwendo. The chakuti miyendo anthu ndipo ogula lalikulu mphamvu.

Ntchito yabwino kwambiri

Akukhulupirira kuti squat akhoza m'malo. Ichi ndi kuchita zokhazo angathe kutsegula pafupifupi akatumba onse a m'thupi la munthu. Komanso, m'munsi katundu moganizira amachitidwa pa m'chiuno ndi matako cha wochita mpikisano. Choncho anyonyomala ndi kulowa Zochita zabwino kuwonda. Atsikana mabogi ambiri akulangizidwa kuti tiziwononga nthawi mu magawo koyamba kuphunzitsa magulu ena minofu (miyezi iwiri yoyambirira) ndi kuyang'ana pa miyendo.

Zochita atsopano ambiri akukumana anachitazi anyonyomala, ndi kuyesa kusintha pa pali zina (dinani mwendo pulogalamu yoyeseza, akuyenda mu kaundula umodzi, ndi ntchito zina operewera). Sitiyenera kuchita. Kutchire kukakumba ndikafuna kudzithandiza ndi kosatheka kwa chirichonse kusintha. Anachita analimbikitsa 4-5 waika 12-15 reps. Yopuma pakati Zochita ayenera kukhala osapitirira Mphindi 3. The imeneyi enawo ayenera nthawi zonse kudula, n'kupita nawo kwa masekondi 30-40.

Limodzi mosangalala kuyenda

The Zochita zabwino slimming miyendo ndi ntchafu kwenikweni monga lunges ndi dumbbells. Wina utakhala wovuta kwambiri, zomwe masekondi ochepa chabe angadwale mlingo mtima ndi katundu zonse minofu m'chiuno. Komabe, Ndi bwino kusonyeza mabogi atsopano onse. Mosiyana anyonyomala, lunges wothamanga akhoza mosadalira kutsegula kosangalatsa cholinga, kumasulira izo kuchokera kutsogolo minofu ntchafu pa matako a. Izi zachitika ndithu chabe, tikufuna kuloza pakati yokoka, kupinda kutsogolo, kapena aligning kumbuyo ndi kusuntha mapewa anu mmbuyo.

Kuukira analimbikitsa kuchita chiwerengero kochepa kukukhala (2-3), koma kuganizira kubwereza (18-20). Inde, m'mwezi woyamba wa ntchito ngati zovuta kukwaniritsa, koma m'tsogolo athe iyende. Chinthu chachikulu - musati overdo izo, chifukwa chochita kwambiri mtima katundu.

zothandiza samatha

Romania Majipise nyimbo zawo osati. Pakati othamanga ndi kum'patsa ulemu zokambirana zabwino kuwonda amatchedwa "Romania samatha" omwe anachita ndi barbell kapena dumbbells, ndipo amatha efficiently kutsegula minofu ya matako ndi kumbuyo kwa ntchafu. Ndi zonse wosavuta - zotsatirazi njira, simuyenera kuti squat kapena weramirani. Muyenera kokha kumbuyo mafupa a chiuno - choncho katswiri wa maseŵeroyo ndi chidwi kuseri kapamwamba. Mwachibadwa, katundu ndi pa nthawi imene chitunda, pamene mafupa a chiuno m'pofunika kubwerera akukankha kutsogolo kwa malo poyambira.

Chitani Ndi yosavuta komanso zothandiza. akatswiri ake amalangiza kuchita ndi chofunika kwambiri pa likulowa 4-5. Koma kubwereza, ndi bwino kuchepetsa chiwerengero cha nthawi 10-12. Musaiwale za mpumulo - masekondi 30-40 udzakhala wokwanira kubwezeretsa mphamvu. Njira iyi ndi bwino kumaliza maphunziro chifukwa akhoza ziletsa propelling mwendo minofu. Pambuyo Romania samatha kuchita anyonyomala kapena lunges mabvuto.

Patsogolo zinazo

Zimene simuyenera kuchita woyambitsa, ndi kuthamanga. M'malo mwake, masewera izi ndi zothandiza, koma pa siteji ina ya maphunziro. The cardio yabwino kuwonda ayenera kuyamba ndi kuyenda wabwinobwino ndi liwiro la makilomita 5-6 paola. Ambiri katundu wotero ngati ofooka, koma pambuyo kuyenda pa matayala kwa mphindi 40-60, atsopano msanga abweze mawu ake.

Munthu amene akufuna kuonda msanga, chabe ayenera nthawi zonse ndipo kulikonse kusuntha wapansi mosathamanga kudya. Kuntchito, ntchito, kugula kapena kukaona - amangoyenda pansi. Daily nezi muzisiyira ola chimodzi.

Ngakhale kumverera chachikulu, novice wothamanga bwino kusiya athamangiramo mkulu-liwiro, tingayambe mtima kapena kachigawo thupi aliyense osakonzekera. Ndikufuna kutsegula? Chonde - pa matayala, mungathe kusintha mbali chikweza. Chabe madigiri ochepa pamwamba mphamvu yopingasa mtima ndi mwendo minofu ntchito mu mavuto.

Phompho-Ukoma

Anthu ambiri amakhulupirira kuti hoop kapena hula hoop, zimayenda mozungulira m'chiuno kapena m'chiuno, angathe kuti awononge mafuta, kuwapatutsa mu mphamvu. Izi ndi zamkhutu wina Kwa anthu oipa kusukulu. Ndi kufufuza izi atsopano ambiri savutika kuonda msanga, chifukwa cha mphamvu ya maphunziro ikuchitika. Ndipotu, monga mu nkhani ya kuyenda mofulumira, thupi la munthu amagwiritsa ntchito minofu ya ntchafu, matako, mmbuyo ndi pamimba.

The Zochita zabwino kuwonda amuna onenepa kwambiri kuyamba ndi Zochita ngati malo amodzi. Amphamvu kugonana kwambiri poipa ndi anyonyomala, lunges kapena kuyenda phiri. Mitima ya amuna ayenera pompopompo kutsegula zikuchulukirachulukira, choncho palibe choopsa chakuti mphunzitsi akuonetsa kupindika maphunziro hoop, ndipo kodi sizikusonyeza barbell ndi dumbbells. katswiri aliyense amasamala makamaka za thanzi wophunzira.

Mthunzi-nkhonya

The bwino thupi kuonda manja ali inextricably zogwirizana ndi masewera yogwira, monga ogwetsana nkhonya kapena karate. Inde, pali mfundo zomveka mu izi, koma, kachiwiri, kunena za Maphunziro Akakhalidwe Kazolengedwa anthu, zikuonekeratu kuti mafuta masamba manja mofulumira kuposa ndi pamimba kapena matako.

Koma masewera a karati, iwo amalandiridwa ndi mabogi onse. Pajatu aliyense masewera yogwira amatha mofulumira kuwotcha zopatsa mphamvu. Ndizo basi atsopano onse, amene poyamba anatsogolera moyo wongokhala, vuto la mtima aonekera ndithu. Akatswiri amalangiza kukhala pa masewera olimbitsa thupi limodzi ogwira - mthunzi nkhonya. Kutola dumbbell akhoza yesezera nkhonya ndi manja onse awiri.

Zochita izi kukhala akatumba akulu a pachifuwa, mikono, mmbuyo ndi phewa olowa. Komanso, katundu tima amatha kuwonjezeka kugunda kwa mtima. Chinthu chachikulu - musati overdo ndi mphamvu mmene ndipo musati dislocate mapewa kapena chigongono.

msewu kutali

Tipitiriza kufufuza Zochita zabwino kuwonda. Reviews oyamba amatchula njinga thupi. Inde, uwu ndi zipangizo wina wogwira zimene zingathandize munthu mwamsanga kuchotsa kulemera owonjezera. oyamba ambiri molakwa kuti njinga ndi mosavuta ndi otetezeka matayala. Komabe, ili ndi pulogalamu yoyeseza amalize ndi sanayambitse ntchito wothamanga. Mofanana ndi aliyense zida njinga masewera amafuna olondola makhalidwe ndi pedaling njira:

• pamene kuwongola miyendo ngodya mu bondo olowa akhale madigiri osachepera 170;
• m'chiuno pa kasinthasintha ayenera anakonza kufanana kwa wina ndi mnzake (kapena kuyesetsa kuti izi);
• kumbuyo ayenera kukhala mosabisa (ngati kutupa amapezeka mu msana pa dzanja lake, Akufunika kuti asiye kuchita masewera olimbitsa thupi ndi bwino konzekera);
• pedaling liwiro sayenera wachisokonezo.

Monga mmene moyo osati othamanga onse kutsindikiza kugonjetsa ntchito njinga mu magawo oyambirira maphunziro. Kawirikawiri oyamba amapezeka pokhapokha atakwera njinga imeneyi, yomwe si kutali kupita bwino popanda kugwiritsa ntchito tatchulawa njira.

moyenera anatambasula

Anthu onenepa kale anaona pa thukuta katundu pa kuphedwa kwa zolimbitsa malo amodzi. Mwachitsanzo, ambiri mwa anthu obwerawa ndi yovuta mokwanira kuvala masokosi, ataima pa mwendo umodzi pakati pa chipinda, kapena zingwe nsapato zanu popanda chopondapo pafupi. Thukuta si chifukwa ndende, koma chifukwa anatambasula minofu kuti muyenera mphamvu zapadera kuchita zoyenda zovuta.

zolimbitsa Wabwino kuwonda kwenikweni monga anatambasula. Musati muyesere kukhala pa chingwe pa phunziro loyamba. Nthawi zambiri tigwile lunges kuti otsetsereka mbali ndipo amayesetsa kulalikira chidendene, atakhala pansi ndi miyendo molunjika. Anatambasula tikulimbikitsidwa kuchita 2-3 nthawi sabata kumapeto kwa aliyense kulimbitsa thupi. Pa Zochita malo amodzi muyenera mphindi zosachepera 20 tsiku.

pomaliza

Ndipotu, kuonda msanga si zovuta. Tikufuna kucheza zopatsa mphamvu zambiri. Ndipo zimenezi tiyenera chisoni wekha ndi thupi, phindu pakuti ichi ndi zolimbitsa zabwino kuwonda. Ndiye basi ayenera nthawi zonse kumbukirani njira ndi kumvera malangizo a akatswiri. Izo analimbikitsanso akadali nthawi kulimbikitsa ndi kudzikakamiza kuti miyezo, kusunga maphunziro osati ndi zinthu onse a zinthu. Ndipo zotsatira sadzakhala yaitali kubwera.