Zochita Zochepetsa Kuchepetsa Kuchepetsa Achinyamata

Pakubwera ma foni am'manja komanso media media, moyo wongokhala wachinyamata wakhala chikhalidwe osati chosiyana. M'mabwalo, mulibe ana omwe amachita nawo masewera olimbitsa thupi.

Maola ambiri okhala pakompyuta, limodzi ndi zakudya zosayenera, zimapangitsa mwana kukhala wopanda mawonekedwe. Mafuta omwe amasungidwa mkatikati mwa ntchafu (ma lyes) amakhala tsoka kwa achinyamata.

Kulemera kwambiri kumapangira zovuta zomwe zimasokoneza kukula bwino kwa umunthu wamkulu. Makolo akuyenera kutenga nawo mbali kuthana ndi zovuta zaunyamata.

Ngati mwana amadya chakudya chambiri chambiri, maswiti ndi zinthu zomwe zatsala pang'ono kumaliza, pomwe akukana kuchita masewera olimbitsa thupi, ndikofunikira kukhala ndi zokambirana zophunzitsanso ndikukhala membala wa masewera olimbitsa thupi. Kugula zida ndi masewera azanyumba ndi lingaliro labwino.

Momwe mungakonzekerere masewera olimbitsa thupi, kutentha

Kutenthetsa ndi gawo lofunikira pamaphunziro kuti mupewe kupindika ndi kuvulala.

Kukonzekera koyambirira kwa minofu gawo lalikulu la masewera olimbitsa thupi kuli ndi zinthu zambiri zabwino:

1. Kupititsa patsogolo magwiridwe antchito ndi mphamvu.
2. Kuchepetsa katundu pamakina amtima.
3. Mofulumira njira kagayidwe kachakudya.
4. Kuchulukitsa kwa minofu, motero kumachepetsa ngozi yovulala.
5. Kutulutsa adrenaline m'magazi kumalimbikitsa kusintha kwa kupirira kwakuthupi.

Kuchita masewera olimbitsa thupi panthawi yotentha kumachitika ndi matalikidwe apakatikati, pang'onopang'ono. Ntchito yake yayikulu ndikutenthetsa minofu musanachite zolimbitsa thupi.

Njira yochitira masewera olimbitsa thupi ndi awa:

• Light cardio kwa mphindi 5-7: chopondera, ellipsoid, kapena makina opalasa.
• Kusuntha kwa thupi molingana ndi dongosolo la "pamwamba-pansi". Kutentha kumayambira ndi msana wa khomo lachiberekero, kenako kumapita kumapazi ndi zigongono, kumapitilira ndikusinthasintha kwa thupi. Pomaliza, kusinthasintha kwa chiuno, mawondo ndi mapazi kumachitika.
• Thupi lolemera nthawi 20-30.
• Kubwezeretsa kupuma.

Kunyalanyaza kutentha kwadzala ndi zovuta monga:

1. Kutambasula.
2. Kuvulala.
3. Kukomoka.
4. Kuchuluka kwa magazi.

Kutenthetsa kwamphamvu kumathandizira kukulitsa magazi komanso kumasula mafuta omwe amafunikira kuti mafupa azigwira ntchito bwino.

Momwe mungachotsere achule a wachinyamata - masewera olimbitsa thupi

Kudzikundikira kwamafuta m'malo achule, mwa atsikana achichepere, kumachitika chifukwa chakusunga mphamvu zachilengedwe kuti zitheke kubereka. Kuchotsa mopambanitsa pazida sikophweka. Kuti muchite izi, muyenera kutsatira mfundo za chakudya chamagulu ndikuchita masewera olimbitsa thupi. Cholinga chachikulu chiyenera kukhala pakukula kwa minofu ya ntchafu ndi miyendo.

Kuyenda koyambira kumakhudza madera ambiri ovuta, bola ngati atenge njira zosachepera 10,000 patsiku. Inde, kungoyenda nokha sikokwanira. Kuphunzira pafupipafupi pamodzi ndi kupumula koyenera ndichofunikira kwambiri kuti athane ndi kuchuluka kwamafuta m'miyendo.

Werengani zambiri zamachitidwe olimbitsa thupi omwe amawotcha mafuta kuchokera ntchafu zamkati pansipa.

Magulu

Magulu amatha kuchitidwa onse ndi kulemera kwawo komanso mothandizidwa ndi zolemera zina: ma barbells kapena ma dumbbells. Kunyumba, mutha kugwiritsa ntchito botolo lamadzi kapena chikwama chokhala ndi mabuku. Musanayambe zolimbitsa thupi, muyenera kuwerenga mosamala njira zake.

Pali mitundu ingapo yama squat:

1. Zachikhalidwe. Ntchito yayikulu sikulola maondo kupita kupyola phazi, ndikuwongolera thupi. Mchiuno umasunthidwa momwe ungathere, umatsikira mwakuya momwe ungathere.
2. Chithunzi. Mapazi m'lifupi mwake, mawondo ndi masokosi amafalikira. Mtolo umakhala patsogolo panu mutatambasula manja anu. Chiuno chimatsikira kufanana ndi pansi.
3. Chihindi. Pakhosi lili pansi pa squat, masokosiwo amachokera pansi.
4. Mfuti kapena squats wamiyendo imodzi.
5. Mu makina a Smith kapena makina obera. Ndizotheka pokhapokha mukapita kukachita masewera olimbitsa thupi.

Masamba ndi othandizira osasunthika polimbana ndi achule otupa.

Maunitsi

Zochita zina zomwe zimagwira bwino ntchafu yamkati.

Oyenera mapangidwe kunyumba ndi apadera:

1. Mapapu achikale. Kumbuyo kuli kowongoka, kulimbikira kumasungidwa mthupi. Kuyambira ndi mwendo wakumanja / kumanzere (monga kuli kokwanira kwa aliyense), sitepe yayikulu patsogolo imapangidwa. Kutsogolera mwendo kumagwada pa ngodya ya 90^zaosadutsa phazi. Mwendo wakumbuyo umakhala pamwamba pansi pamtunda wa masentimita 5 mpaka 10. Kenako pamakhala kubwerera pamalo oyambira ndipo zolimbitsa thupi zimabwerezedwanso ndi mwendo winawo.
2. Bweretsani mapapu. Mofananamo ndi zapamwamba, kusiyana kokha ndikuti sitepe imabwereranso.
3. Mapapu ammbali. Thupi ndilolunjika, mikono imayikidwa patsogolo panu kapena m'chiuno. Gawo limachitidwa kumbali, chiuno chimagonekedwa kumbuyo. Mawondo amatuluka ndi phazi, lomwe limagona pansi.

Ma lange ndi masewera olimbitsa thupi omwe amapikisana nawo. Chiwerengero cha njira ndi kubwereza chimadalira kulemera kwake.

Miyendo yabodza imasambira

Kuchokera pamalo ogona mbali yanu, mwendo wakwezedwa. Ntchitoyi imabwerezedwa kangapo pamodzi, kenako pamendo wina. Kuti mukhale ogwira mtima, mutha kugwiritsa ntchito zolemera kapena masewera olimbitsa thupi ndi magulu olimbitsa thupi.

Kuthamanga m'malo ndi mawondo apamwamba

Kuthamangira pamalopo kukuthandizani kuti muchepetse mafuta owonjezera m'miyendo yanu. Mutha kuchititsa phunziro osachoka kwanu. Kwa mphindi 15, pafupifupi 100 kcal imatenthedwa. Chakudya chomaliza chiyenera kukhala ola limodzi musanayambe kulimbitsa thupi. Kuthamanga ndi mawondo anu okwanira kumakhudza pafupifupi magulu onse am'mimba.

Njira zolimbitsa thupi ndizosavuta:

1. Thupi ndilolunjika, manja mchiuno.
2. Mawondo mosasunthika amakwera mokwanira momwe mungathere pamaso panu.
3. Kufika kumagwera kumapazi.

Pambuyo pa "mpikisano", tikulimbikitsidwa kuchita zovuta.

Khwerero pa nsanja

Kuchita masewerawa sikutanthauza maphunziro apadera, ali ndi njira zingapo zoti aphedwe:

• Kuyenda ndi miyendo iwiri. Mwendo umodzi umayikidwa papulatifomu, kenako wachiwiri umalumikizidwa nawo.
• Kuyenda ndi phazi limodzi. Zimasiyana chifukwa mwendo wachiwiri sunalumikizidwe ndi woyamba, koma umayimitsidwa, kenako nkubwerera pansi. Zochita izi zimawoneka kuti ndizovuta kwambiri.

Kuchita bwino kwa masitepe kudzawonjezeka pogwiritsa ntchito zolemera zowonjezera.

Chakudya choyenera chochepetsera thupi

Kuchita masewera olimbitsa thupi sikutanthauza kuti zana limodzi limabweretsa zotsatira polimbana ndi kunenepa kwambiri. Ndikofunika kuunikiranso zakudya. Iyenera kukhala yolinganizidwa, yosiyanasiyana komanso yothandiza.

Zakudya zolimba ziyenera kupewedwa chifukwa zimavulaza thupi lachikazi. Chakudya choyenera ndi mwambo womwe uyenera kukhala gawo lofunikira m'moyo wa munthu aliyense.

Kuti pamapeto pake tichotse mafuta omwe ali m'miyendo, ndikofunikira kupatula zakudya zotsatirazi:

1. Masoseji.
2. Msuzi wa mayonesi ndi ketchup.
3. Zakudya zolemera.
4. Ndi bwino kusinthitsa mbale zokazinga ndi zomwe zaphikidwa mu uvuni.
5. Chakudya: ma hamburger, pizza, ma rolls, agalu otentha.
6. Zakumwa zama kaboni, timadziti tomwe timakhala m'matumba.
7. Chokoleti cha mkaka, ma cookies, mkate wa ginger, mikate. Njira ina yabwino ingakhale marmalade, marshmallows ndi marshmallows.

Ndikofunika kuswa zakudya 4-6 pa tsiku. Yesani kumwa 1.5 - 3 malita a madzi. Yang'anani pa zakudya zokhala ndi mapuloteni ambiri, ma fiber, ma carbohydrate osachedwa komanso kuchepetsa kudya kwa caffeine.

Miyendo yokongola ndi imodzi mwazinthu zokopa kwambiri mthupi la mkazi. Chifukwa chake, atsikana achichepere ayenera kuyang'anira mosamala momwe alili, popeza thupi laling'ono limalimbana mwachangu ndikuchotsa mopitirira muyeso wosasangalatsa.

Masewerawa, olimba mtima amathandiza kuti anthu azidzidalira. Pokhala ndi mawonekedwe abwino, mutha kuvala motetezeka, zovala zapamwamba. Kuchepetsa thupi m'dera la miyendo ndi ntchito yolemetsa, chifukwa chake simuyenera kubweretsa mawonekedwe anu onyansa.