Zochita zilizonse zimawotcha mafuta mthupi. Chifukwa chake, ngati mwasankha kuti muchepetse thupi kudzera m'maphunziro, ndiye kuti mukwaniritse zomwe mukufuna mwachangu, simuyenera kuchita zolimbitsa thupi zonse zomwe mukudziwa, koma zothandiza kwambiri.
Kuchita masewera olimbitsa thupi.
Choyamba, muyenera kudziwa kuti ndibwino kuwotcha mafuta, ndipo chifukwa chake, masewera olimbitsa thupi amathandizira kuchepetsa thupi mwachangu. Aerobic amatanthauza kugwiritsa ntchito mpweya. Ndiye kuti, masewera olimbitsa thupi, komwe timagwiritsa ntchito mpweya monga gwero lalikulu la mphamvu, osati chakudya. Mitundu iyi ya katundu imaphatikizapo kuthamanga, kusambira, njingamasiketi, ma skis, ndi zina zambiri.
Chifukwa chake, ngati mukuyang'ana kwambiri kuonda, osati kupeza minofu, ndiye kuti zolimbitsa thupi ziyenera kuchitidwa makamaka ndi ma aerobic.
Kuthamanga ndi kuthamanga
Palibe masewera omwe amapezeka mosavuta kuposa kuthamanga. Mutha kuthamanga kulikonse komanso nthawi iliyonse. Chifukwa chake, ndikofunikira kutenga kuthamanga monga maziko azolimbitsa thupi kuti muchepetse kunenepa.
Zolemba zambiri momwe mungaphunzirire njira zina zochepetsera kunenepa:
1. Momwe mungathamange kuti mukhale olimba
2. Kodi ndizotheka kuonda mpaka muyaya
3. Kuthamanga kwakanthawi kapena "fartlek" pakuchepetsa
4. Muyenera kuthamanga liti
Yunifolomu kuthamanga
Ngati simudya chakudya chambiri, zikutanthauza kuti mafuta m'thupi lanu ayamba kuwotcha mphindi 20-30 mutayamba kuthamanga. Chifukwa chake, kuti muchepetse thupi poyenda wogawana, muyenera kuthamanga kwa mphindi zosachepera 40. Ndipo sikuti aliyense adzadziwa izi. Kuphatikiza apo, pakapita nthawi, kawirikawiri masabata 3-4, thupi limayamba kuzolowera, ndikusiya kusiya mafuta. Ndipo ngakhale kuthamanga kumasiya kukhala kopindulitsa pakuchepetsa thupi. Komabe, chifukwa chakuti kagayidwe kabwino kamakhala bwino mukamathamanga, ngakhale Kuthamanga kwa mphindi 10 tsiku lililonse lidzakhala lopindulitsa.
Kuthamanga kapena fartlek
Ngati kuthamanga mofanana sikugwira ntchito, kapena ngati simungathe kuthamanga kwa mphindi zopitilira 20, ndiye kuti yankho labwino kwambiri lochepetsera thupi lidzakhala fartlek... Zatsimikiziridwa kangapo kuti mtundu uwu wothamanga ndiwothandiza kwambiri kuyambira pakuwona mafuta. Fartlek ikuyenda, kusinthana mwachangu komanso kuyenda. Ndiye kuti, mutha kuthamanga kwa mphindi ziwiri ndikuyenda pang'ono, kenako kuthamanga kwa masekondi 30, kenako pitani ndikuyenda kwa mphindi zitatu, ndikubwereza kangapo 6-7. Kuthamangira, kuyenda komanso kuwala nthawi zimatha kutengera kutengera momwe thupi lanu lilili. Mukakhala olimba mtima, ndiye kuti muyenera kukhala ndi nthawi yochepa yoyenda komanso nthawi yochulukirapo. Momwemo, sipayenera kukhala kuyenda kulikonse, ndipo nthawi yofulumizitsa iyenera kukhala yochepera kawiri kuposa nthawi yake kuthamanga mosavuta.
Ndikuthamanga kwamtunduwu, thupi silimatha kuzolowera katundu, chifukwa nthawi zonse limakhala losiyana pano, ndipo kuwotcha mafuta kumachitika nthawi zonse.
Zochita zothamanga
Pali zolimbitsa thupi zingapo zomwe othamanga ndi othamanga omwe amagwiritsa ntchito kuti azitha kutentha. Amatchedwa apadera kapena opyola malire. Monga fartlek, amawotcha mafuta bwino kwambiri, koma nthawi yomweyo, kutengera mtundu, amaphunzitsa minofu ya miyendo ndi ma abs.
Mitundu yayikulu ya masewera olimbitsa thupi omwe ndi othandiza kuti muchepetse thupi ndi monga: kuthamanga ndi kukweza mchiuno kwambiri, kulumpha mwendo umodzi, kulumpha kwambiri, kuthamanga ndi masitepe apambali, akuthamanga ndi miyendo yowongoka.
Tsopano tiyeni tikambirane za aliyense payokha.
Kuthamanga ndikukweza mchiuno kwambiri - amaphunzitsa mchiuno mwangwiro, amachotsa mafuta m'matako ndi m'mimba. Pakati pa ntchitoyi, sikuti ndi miyendo yokha yomwe imakhudzidwa, komanso abs.
Iyenera kuchitidwa pamtunda wa 30-30 mita. Mutha kubwerera wapansi, kapena kupumula masekondi 30 ndikuchitanso.
Kulumpha mwendo umodzi - amaphunzitsa miyendo, kuchotsa mafuta m'chiuno ndi matako. Ntchito yabwino kwambiri yoyatsira mafuta m'chiuno. Kuphatikiza apo, imaphunzitsa bwino atolankhani ndi mbali, popeza nthawi yolumpha muyenera kugwada mbali imodzi kuti mukhale olimba.
Kuchita masewerawa: imani mwendo umodzi ndipo, osatsitsa wina pansi, dutsani pansi mwendo wothandizira, kukankhira thupi patsogolo. Kenako sinthani miyendo ndikudumpha inayo.
Kuthamanga kwambiri - kumachotsa mafuta m'chiuno ndi matako.
Kuchita masewera olimbitsa thupi: kukankhira thupi ndikukwera patsogolo pang'ono, timayesetsa kulumpha pa mwendo wothandizira kwambiri momwe tingathere. Nthawi yomweyo, timadzithandiza tokha ndi manja athu.
Kuthamanga ndi masitepe am'mbali ndikwabwino pophunzitsa matako.
Titaimirira ndi mbali yakumanzere polowera komwe timayenda, timasunthira mwendo wamanzere kupita mbali, pomwe kumanja timakankha pansi kuti lamanzere liwuluke momwe angathere. Pakuthawa, mwendo wakumanja uyenera kukwezedwa kumanzere. Aliyense adachita masewerawa kuthupi, chifukwa chake kufotokozera kovuta sikungayambitse mavuto pochita izi.
Kuchita masewera olimbitsa thupi kumatha kuchitidwa m'njira zosiyanasiyana: mbali imodzi ndi mbali imodzi, mbali inayo, kapena kusinthana pakuyenda limodzi ndi mbali inayo m'njira ziwiri. Apa aliyense amasankha yekha.
Kuphatikiza apo, masewera olimbitsa thupi amakhudza mbali zina za thupi. Amathandizira kuthana ndi mafuta mthupi lonse, popeza masewera olimbitsa thupi aliwonse amawotcha mafuta osati kokha m'malo omwe amakhudzidwa kwambiri, komanso mthupi lonse, ngakhale pang'ono.
Zochita pamanja
Ofanana zolimbitsa mwendo ndiyenera kuchita masewera olimbitsa thupi... Zothandiza kwambiri ndimakankhidwe, kukoka, ndi zochitika zingapo za dumbbell. Sitingalankhule zolimbitsa thupi ndi ma dumbbells, chifukwa pakuwotcha mafuta ndizotheka kuthana ndi kukakamiza wamba.
Mutha kupanga zosunthika m'njira zambiri. Zimatengera cholinga chanu komanso kuthekera kwanu. Chifukwa chake, ngati simungathe kukankhira pansi, yambani kukankha kuchokera patebulo kapena mipiringidzo yofananira yomwe yaikidwa pabwalo lililonse lamasewera.
Pali njira zitatu zofunika kukankhira mmwamba: kugwirana pang'ono (mitengo ya kanjedza imayikidwa moyandikana ndikukankhira mmwamba. Amaphunzitsa ma triceps ndikuchotsa mafuta kumbuyo kwa phewa), kugwirana pafupipafupi (mikono yopingasa paphewa. Masitima a biceps ndi minofu yam'mimba) ndikugwira mwamphamvu (manja amaikidwa ngati Imatha kukhala yotakata. Imaphunzitsa minofu ya pectoral ndi minofu yotakata kwambiri yakumbuyo. Biceps ndi triceps pang'ono). Kutengera zomwe mukufuna kuphunzitsa komanso komwe kuli mafuta ambiri, sankhani njira yokankhira.
Zochita za Abs
Musakhulupirire kuti kupopera abs yanu ndikusachita china chilichonse kumatha kuchotsa mimba yanu. Mutha kupanga abs yanu kukhala yolimba ndipo ngakhale ma cubes amatha kuwonekera. Pakali pano azibisika mozama pansi pa mafuta. Chifukwa chake, mutha kuchita masewera olimbitsa thupi atolankhani, kuyambira pakupotoza ndikumaliza ndikukweza miyendo yanu pachitsulo. Komabe, popanda masewera olimbitsa thupi omwe afotokozedwa pamwambapa, mafuta sadzatayika.
Ndipo koposa zonse, musaiwale kuti kuti mukwaniritse zotsatira zachangu, kuwonjezera pa masewera olimbitsa thupi, muyenera kuphunzira kudya bwino. Dziwani, osati kudya pang'ono, koma kudya moyenera.
