Kuti mukonzekere kulimbitsa thupi ndikusankha zochitika zam'mimba kwa amayi, muyenera kuganizira zinthu zambiri: kuyambira mahomoni mpaka anatomical.
Momwe mungachepetsere zolimbitsa thupi m'mimba?
Kutalika kwambiri komanso kusagwira ntchito. Zochita zilizonse zogwiritsa ntchito atolankhani ndizochulukitsa mphamvu, ntchito yawo ndikuwonjezera mphamvu ndi chipiriro cha gulu la minofu. Kugwiritsa ntchito kalori pamitunduyi ndikotsika kwambiri kuti muchepetse kunenepa, koma mutha kuwona nkhaniyi kuchuluka kwa ma calories omwe mumawotcha mukamathamanga.
Ophunzitsa zolimbitsa thupi satopa kuuza akazi kuti "abs amachitika kukhitchini"; chizolowezi chodya moyenera chimathana ndi kulemera kwambiri mwachangu kuposa kukweza torso pamalo okhazikika. Thupi la mkazi limapangidwa mwanjira yoti lizisunga mafuta mosungika, chifukwa chake panjira yopita kumimba yopanda pake simungathe kuchita popanda chakudya choyenera. Ngakhale atapopa bwanji minofu yam'mimba, ngakhale mafuta ochepera pang'ono amatha kubisa.
Amayi athandizidwa pantchito yovutayi ya kuphunzitsidwa kwa mtima - kuphunzitsidwa kwa kugunda kwamtima, komwe kumakhudza magulu angapo am'magwiridwe ntchito nthawi imodzi. Masiku ano, ophunzitsa zolimbitsa thupi m'mabulogu awo amakanema nthawi zambiri amapereka kulimbitsa thupi kwapadera m'malo motenthetsa, izi zimalola thupi kukonzekera kulimbitsa thupi ndikugwiritsa ntchito ma calories owonjezera.
Kodi azimayi amatha kupopa minofu yam'mimba?
Amayi akuyenera kuphunzitsa abs! Simuyenera kukhulupilira mabwalo azimayi, omwe ali ndi nkhani zowopsa za chiuno chosowa, misozi ya minyewa ndi ziwalo zotupa. Kulingalira bwino kuyenera kunena kuti thupi la mkazi silili thumba lagolosale, kotero kuti china chake "chimagwera" mmenemo, koma chiuno chosowa ndikuwonongeka kwa ulusi wa minofu ndizo zotsatira za maphunziro osaganizira komanso osakwanira.
Abs ndiyofunika kwambiri, ndi ya minofu ya pachimake - imathandizira kukhalabe olimba, imakhazikika msana. Ndi kuyesetsa kulikonse, katundu aliyense, minofu ya m'mimba imakhazikika ndikukonzekera msana. The abs iyenera kukhala yosinthasintha kotero kuti kupindika ndi kupindika ndikotheka, komanso kolimba kuteteza ziwalo zam'mimba ndikuthandizira msana.
Ngati mayi akukonzekera kukhala mayi, ndiye kuti minofu yamimba yamphamvu imathandizira kutenga pakati - katundu pamsana azikhala wochepa, kubereka kumakhala kosavuta, komanso kuchira kwa thupi pambuyo pobereka kudzakhala kofulumira.
Makhalidwe a "volumetric" maphunziro azimayi
Ngati cholinga cha maphunziro ndi mpumulo m'mimba, ndiye amalankhula za "volumetric" maphunziro; ntchito yake ndikuwonjezera kuchuluka kwa minofu. Minofu ya rectus abdominis mwa amayi imakhala ndi voliyumu yaying'ono, ndipo ngakhale abs yophunzitsidwa bwino siyingaphimbidwe ndi kapangidwe ka ma cubes ngati siziwonjezera misa.
Amuna, mukamagwira "voliyumu", gwiritsani ntchito zolemera zazikulu (zida zolemetsa) ndikuchulukitsa kocheperako (8-12). Izi sizigwira ntchito azimayi. Chifukwa cha mawonekedwe amtundu wa minofu ndi mahomoni, atsikana amafunikira kubwereza kangapo (mpaka 80-100) kuti awonjezere minofu.
Mbali ina yamaphunziro a "volumetric" ndi nthawi yayitali pakati pa kulimbitsa thupi kwa ab - pafupifupi masiku atatu. Izi ndizomwe zimatengera nthawi kuti minofu ibwezeretse ndikupeza misa. Ngati mayi aphunzitsa kuwonjezera mphamvu zam'mimba osakweza voliyumu, ndiye kuti konzekerani magawo 3-4 pa sabata.
Kodi m'chiuno mutayika mukapopera abs?
Ngati minofu ya oblique yam'mimba imakhalanso "yochuluka", ndiye kuti m'chiuno mutha kukulira, koma lamuloli siligwira ntchito kwa aliyense. Pali azimayi omwe mawonekedwe am'mimba mwawo ndi oti "kupopera" sikungawononge chiuno chopapatiza. Koma ngakhale malamulo oyendetsera thupi ali okhotetsa m'chiuno chachikulu, ndiye kuti yankho lavutoli sili kugwiritsa ntchito maphunziro a "volumetric" pakuchita masewera olimbitsa thupi m'mimba oblique, ndiye kuti, osachita kubwereza kochulukirapo.
Minofu ya m'mimba ndi msambo
Mbali yosakhwima ngati imeneyi ya thupi la mkazi iyenera kuganiziridwanso pokonzekera maphunziro.
- Mphamvu yayikulu yogwira imagwira ntchito pakati pa kusamba ndi ovulation, thupi limayankha bwino pakatundu wamagetsi.
- Masiku 2-3 ovulation, magwiridwe antchito a mayi ndiotsikitsitsa kwambiri, katundu wanthawi imeneyi ayenera kukhala ochepa.
- Pambuyo pa ovulation komanso mpaka msambo wokha, kuthekera kwakuthupi kumakhala kwapakati, zotsatira zabwino zimadza ndi masewera olimbitsa thupi, kuphedwa mwachangu kwambiri.
- Kwenikweni, kusamba ndiye nyengo yovuta kwambiri yazizunzo. Ngati masiku ano asandulika kuzunzika ndikumva kuwawa komanso kusasangalala, ndiye kuti maphunziro aliwonse ayenera kuchotsedwa. Ngati thanzi la mkazi limalola, ndiye kuti katundu wama cardio amaloledwa, ndikusindikiza magwiridwe antchito panthawiyi ali ndi malire: ndizosatheka kusindikiza makina otsika ndipo simungathe kuchita masewera olimbitsa thupi momwe mafupa ndi / kapena miyendo imakwera pamwamba pamimba.
Momwe mungapangire msanga ma abs a atsikana?
Sizingatheke. Zitenga osachepera mwezi umodzi wamaphunziro okhazikika kuti mukwaniritse zotsatira zowoneka. Ndi kunenepa kwambiri, ma abs sadzawoneka mpaka kuchuluka kwa mafuta mthupi la mkazi kutsikira ku 10-15%.
Palibe zolimbitsa thupi zabwino zomwe zitha kukoka makina atolankhani sabata limodzi. Ndipo kuphunzitsidwa mwamphamvu mosafunikira sikungobweretsa kuvulala kokha, komanso kutaya mphamvu, kugona tulo komanso kuchepa kwa chitetezo chokwanira.
Zochita zabwino kwambiri za atsikana ndizofanana ndi kuthekera kwawo kwakuthupi. Kulimbitsa thupi kosankhidwa bwino kumasiya kumva kutopa kosangalatsa, kupweteka kwa minofu ndikololedwa, komwe kumasowa patatha maola angapo.
Gulu la ochita masewera oyamba kumene
Oyamba kumene sayenera kuthamangitsa kuvutikira kapena kuthamanga kwa kulimbitsa thupi; ndi bwino kuyamba ndi machitidwe osavuta, oyesedwa nthawi. Chitani zolimbitsa thupi zitatu zoyambirira m'magawo awiri a nthawi 15-20, bala - magawo awiri a mphindi imodzi. Palibe mphindi yopitilira mphindi ziwiri pakati pama seti. Musaiwale za kutentha ndi kutambasula musanaphunzitsidwe, izi zidzapangitsa gawoli kukhala lothandiza ndikuchepetsa kuvulala.
- Kupotoza. Muyenera kugona kumbuyo kwanu pamalo olimba, kukhotetsa miyendo yanu mawondo. Ndi bwino kuyika manja anu kumbuyo kwa mutu, ngati ndizovuta kwambiri, amaloledwa kuwoloka pachifuwa. Mukamatulutsa mpweya, muyenera kukoka chifuwa mpaka m'chiuno, ndikumazungulira msana, ndikuyesera kukhala pamalo amenewa kwa masekondi pang'ono, kenako pang'onopang'ono kubwerera kumalo oyambira kwinaku mukupuma. Osasokoneza zochitikazi ndi "ma torso lifts" - kumbuyo kwakanthawi kokhotakhota sikuyenera kutsika pansi. Njira imeneyi imagwira bwino ntchito minofu ya rectus abdominis.
- Lumo. Poyambira: mutagona chagada pamtunda wolimba, tambasulani manja anu mthupi, mubiseni manja anu pansi pamatako. Ndikofunika kukweza miyendo yanu pansi ndi masentimita 10-20 ndikudutsa miyendo yanu. M'munsi kumbuyo muyenera kukhala omasuka. Ndi maphunziro awa, mutha kutulutsa minofu ya rectus ndi minofu yakunja ya oblique yam'mimba.
- Amakweza miyendo. Malo oyambira: atagona chagada pamtunda wolimba, mikono itambasuka mthupi. Miyendo imakwezedwa pamwambapa kupitirira masentimita 10 mpaka 20. Imafunika kukweza miyendo pang'onopang'ono, kenako ndikubwerera pamalo oyambira pang'onopang'ono. Mapazi sakhudza pansi. Uwu ndi ntchito yosindikizira yotsika mtengo ya atsikana ndi amayi, ndipo imatha kukhala yovuta kumangiriza timabelu tating'onoting'ono kumapazi anu.
- Plank, ntchitoyi atolankhani imalola atsikana kukulitsa mphamvu zawo, amaloledwa kuchita msambo. Poyambira: thandizolo likugona pamawondo, muyenera kuwongola thupi ndikulimbitsa minofu yam'mimba. Imayenera kuzizira pamalowo kwa mphindi imodzi.
Ndikofunikira kwambiri kuchita zolimbitsa thupi molondola, pamenepa abs idzagwira ntchito, osati magulu ena am'mimba. Momwe mungaphunzire kupopera atolankhani kuyambira pachiyambi kumathandiza mtsikana kumvetsetsa kanemayo, mwachitsanzo, luso lopotoza kumamveka.
Ngati kulimbitsa thupi kumasiya kukhala kovuta, kubwereza 30 pa ntchito iliyonse kumachitika mosavutikira - ndi nthawi yoti mugwiritse ntchito zovuta zolimbitsa thupi.
Gulu la masewera olimbitsa thupi azimayi omwe ali ndi chidziwitso cha maphunziro
Musaope kugwira ntchito ndi zolemera, zolimbitsa thupi kwa atolankhani ndi ma dumbbells ndizothandiza kwambiri, zimapezeka m'malo ochitira masewera olimbitsa thupi komanso kunyumba; kwa amayi ndi atsikana, kugwira ntchito ndi kulemera kowonjezera kumathandizira kusokoneza makalasi ndipo sikuwopseza kukulitsa minofu. Zochita zolimbitsa thupi ndi gudumu yamagetsi yosindikizira zimabweretsa zotsatira zabwino, ndizoyenera kwa azimayi omwe akufuna kulimbitsa thupi lawo m'mimba momwe angathere, koma sangathe kupita kumalo ochitira masewera olimbitsa thupi.
Izi zimakhala zolimbitsa thupi zisanu ndi chimodzi, ziyenera kuchitika m'magulu atatu a 16-20, kupatula komaliza, ziyenera kuchitika maulendo 10 mbali zonse ziwiri. Kusiyanitsa pakati pama seti ndi masekondi 30, pakati pa masewera olimbitsa thupi - osaposa mphindi ziwiri.
- Kukhala pa benchi lokonda kumadzuka. Konzani mapazi kumbuyo kwa odzigudubuza, miyendo imagwada pamaondo. Mukamatulutsa mpweya, bweretsani nsana wanu kumbuyo pamalo ofanana ndi pansi, bwererani poyambira. Katundu wotere amakulolani kuthana ndi minofu ya rectus abdominis.
- Mwendo wopachikidwa ukukwera. Pazochitikazi, muyenera kupachika pazenera. Mukamatulutsa mpweya, kwezani miyendo yanu pamtanda, ngati kuti ikupinda pakati. Ngati katunduyo ndi wovuta kwambiri, mutha kukweza miyendo yanu pamalo ofanana ndi pansi. Zimakhala zovuta kwambiri kuti akazi azigwiritsa ntchito ma abs apansi kuposa amuna, ndipo izi ndi zina mwazothandiza kwambiri kumunsi kwa minofu ya rectus abdominis.
- Limbikitsani ndi chojambula chamagetsi. Malo oyambira: atagwada, mitengo ya kanjedza ikugwira zogwiritsira ntchito zolimbitsa thupi. Muyenera kudalira chozungulira patsogolo panu ndikuchipukusa pang'onopang'ono, ndikupendeketsa thupi. Kenako bwererani poyambira. Pali njira zingapo zolimbitsira thupi ndi chozungulitsira cha atolankhani, azimayi omwe akuweramira kutsogolo komanso mbali zonse atakhala bwino kwambiri.
- Pindani. Malo oyambira: kugona chagada, miyendo yowongoka, mikono mpaka mbali. Mukamatulutsa mpweya, muyenera kukweza mwendo wanu wamanzere ndikudzikokera nawo ndi dzanja lamanja. Pakutulutsa, bwererani koyambira. Pa mpweya wotsatira, kokerani dzanja lamanzere ndi mwendo wina wamanja wina ndi mnzake, ndipo pa exhale, mubwerere. Pa kutuluka kwachitatu, kokerani zigongono zonse ndi mawondo onse wina ndi mnzake. Bwererani pamalo oyambira. Ichi ndi katundu wogwira pamisempha yonse yam'mimba.
- Kupindika kwa Dumbbell. Imani molunjika, tengani kachingwe kakang'ono m'manja mwanu, ikani miyendo yanu mulifupi. Mukamatulutsa mpweya, khalani kumanja, kuyesa kufikira pansi ndi dzanja lanu lamanja. Pa exhale yotsatira, pindani kumanzere. Kuvuta kwa ntchitoyi mu njira yolondola - minofu yam'mimba iyenera kukhala yothina ndikumverera panthawi yamaphunziro.
- Dumbbell thabwa. Muyenera kutenga mbali yakumanja mbali yakumanja - kutsindika kuli chigongono chakumanja chopindika, dzanja lamanzere likukwezedwa ndikugwirizira cholumikizira, thupi ndi miyendo zowongoka. Mukamatulutsa mpweya, kokerani chigongono chakumanzere ndikusiya bondo wina ndi mnzake, kwinaku mukupuma, bwererani koyambira. Pambuyo poyambiranso 10, sinthani mbali yakumanzere, ndikupanga ma reps 10 ndi chigongono chakumanja ndi bondo.
