Atsikana amaganiza kuti chiuno ndi matako ndi malo ovuta kukhala ovuta kuwumbika. Komabe, kuphatikiza masewera olimbitsa thupi, kutikita minofu, komanso kudya zakudya zopanda kaboni kungathandize kuthana ndi zosafunikira komanso cellulite.
Zolimbitsa thupi kumbuyo kwa ntchafu ndi matako zimatenthetsa mafuta omwe amapezeka m'malo awa ndikuwongolera minofu.
Minofu kumbuyo sikutenga nawo gawo pophunzitsa mphamvu, chifukwa chake msungwana aliyense ayenera kukhala ndi zovuta zake kuthana ndi zovuta. Nkhaniyi ili ndi njira 11 zogwiritsa ntchito m'nyumba ndi panja.
Kutambasula kumbuyo kwa ntchafu ndi matako
Maphunziro amafunika kutambasula bwino ndi kutenthetsa minofu.
Pofuna kupewa kuvulala ndi zowawa zamagulu, muyenera kuchita masewera olimbitsa thupi angapo:
Njira nambala 1
- Khalani pansi pamodzi pamaso panu;
- Yendetsani phazi kwa inu;
- Pepani pang'ono masokosi anu ndikukokera manja anu kwa inu.
Yesani malowa masekondi 5, bwerezani nthawi 5-7. Pambuyo pakuyandikira kangapo, falitsani miyendo yanu ndikuchitanso chimodzimodzi, ingokhotakhota kuchokera mbali mpaka kumiyendo kasanu.
Njira nambala 2
- Kuti squat;
- Ikani mwendo wanu kumbali;
- Gwadirani chala chakumiyendo.
Kutambasula kuyenera kuchitika maulendo 7-10 pa mwendo uliwonse, chinthu chachikulu ndikuti msana wanu ukhale wowongoka osagwada patsogolo.
Kuchita masewera olimbitsa thupi kumachitika pang'onopang'ono, minofu yamkati ndi kumbuyo kwa ntchafu iyenera kukhala yovuta.
Njira nambala 3
- Imirirani, miyendo yopatukana paphewa;
- Yendetsani patsogolo ndikutambasula manja anu pamapewa;
- Yesani masekondi 20 mpaka 30 pamaseti atatu.
Kutambasula kumayang'ana kumbuyo kwa matako, kumatenthetsa bwino komanso ndimayendedwe.
Zidendene ziyenera kukhudza pansi, ndipo miyendo siyenera kugwada pa bondo.
Zochita kumbuyo kwa ntchafu ndi matako
Pambuyo pokonzekera bwino, mutha kuyamba masewera olimbitsa thupi. Chofunikira chachikulu pakukhazikitsa kwawo sikuti muchite mokakamiza.
Kulimbitsa thupi kukutentha, kotero oyamba kumene amatha kumva chizungulire kapena kupweteka kwa minofu. Pofuna kupewa kusasangalala, sokonezani kulimbitsa thupi kwanu, imwani madzi ozizira, ndipo mugone pansi. Kutentha kumabwerera mwakale, kuthamanga kudzabwerera mwakale.
Kuphulika kwa Dumbbell
Zochita zolimbitsa thupi, ma dumbbells a 2 - 5 kg ndi abwino kwa atsikana. Ngati ndinu akatswiri, ndiye kuti zolimbitsa thupi zitha kuchitidwa ndi bala yopanda kanthu:
- Tengani ma dumbbells kapena barbell m'manja mwanu;
- Miyendo pamapewa, masokosi ofanana wina ndi mnzake;
- Osabowola mawondo kapena kupinda;
- Bwerani pansi mpaka kutambasula kulola;
- Chitani zokonda nthawi 15 - 20 muma seti awiri.
Ntchitoyi imayika katundu pamaondo. Pofuna kupewa kusasangalala ndi patella, m'pofunika kuwonjezera pang'onopang'ono kuchuluka kwa squats m'njira imodzi.
Pakati popindika, mphamvu yokoka imasunthira, koma zidendene ziyenera kukhalabe m'malo mwake.
Magulu pa mwendo umodzi
Kuchita masewera olimbitsa thupi kumatha kuchitika ndi katundu wa 2.5 kg dumbbells.
- Mapazi m'lifupi mwake, mikono patsogolo panu;
- Pindani mwendo umodzi ndikukhala pansi pendeketsani thupi patsogolo;
- Bwerezani nthawi 10-15, njira ziwiri mwendo uliwonse.
Muyenera kukhala osambira momwe zingathere. Chinthu chachikulu ndikutenga mwendo wopindika mmbuyo pang'ono.
Kuphulika kwamapapu
- Mapazi m'lifupi mwake, mikono palamba;
- Bweretsani mwendo umodzi, khalani pansi;
- Dumpha ndi kubwereza pa mwendo wina;
- Nthawi 10 - 25 mwendo uliwonse.
Kuchita masewera olimbitsa thupi kumachitika mwachangu, chifukwa chake squat ndikulumphira zimachitika popanda zosokoneza. Kuti zinthu zitheke, manja amatha kutsekedwa patsogolo pa chifuwa; osapendekera thupi lalikulu patsogolo.
Mawondo sayenera kukhudza pansi, payenera kukhala patali.
Miyendo kumbali
Zochitazo zimachitika pafupi ndi khoma.
Kuti mupeze zotsatira zabwino, mutha kutenga gulu lotanuka lotambasulira:
- Wongola dzanja lako ndikupumula kukhoma;
- Miyendo yofanana ndi khoma;
- Kwezani mwendo wanu madigiri 90 ndikuyiyika kumbuyo kwanu;
- Chitani nthawi 15 - 25 pa mwendo uliwonse, magulu awiri.
Pa nthawi yakupha, msana uyenera kukhala wowongoka osagwada poyika miyendo kumbuyo. Ngati bandeji yotsekemera imagwiritsidwa ntchito kwambiri, ndiye kuti simuyenera kuyika mwendo wanu kumbuyo kwanu. Poterepa, zochitikazo zimachitika nthawi 25 - 30 popanda zosokoneza.
Chala chakumapazi chiyenera kukokedwa pawekha.
Kukweza mchiuno
Zochitazo zimachitika atagona pansi:
- Gona pansi, mikono ikufanana wina ndi mnzake;
- Pindani miyendo yanu, isunthireni ku matako;
- Ikani mwendo umodzi pa bondo linalo;
- Kwezani m'chiuno nthawi 10 - 25 ndikuchedwa kwa masekondi 5 - 7 pamaseti atatu.
Panthawi yochita masewera olimbitsa thupi, zidendene ziyenera kukhala pafupi ndi matako ndipo siziyenera kuchoka pansi. Kaimidwe kolondola mukakweza - thupi liyenera kupanga mzere wolunjika, kumbuyo sikuyenera kugwada patsogolo.
Ngati kuli kovuta kukweza torso yanu, mutha kuyika manja anu m'matako mwanu. Zotsatira zake zidzakhala chimodzimodzi.
Mlatho waulemerero
Kuchita masewera olimbitsa thupi kumalimbitsa kumbuyo kwa malo ovuta ndikumveketsa minofu ya mtima. Malo oyambira - atagona pansi. Kumbuyo kwa ntchafu ndi matako amaphunzitsidwa.
- Manja akufanana wina ndi mnzake pansi;
- Miyendo patali paphewa, pindani pafupi ndi matako;
- Siyani manja anu pansi, kwezani thupi lanu pamalo apamwamba;
- Chitani masekondi 10 - 25 kawiri 2.
Mukakweza, thunthu liyenera kukhala lolunjika, m'mimba mumakokedwa, ndipo zidendene pansi.
Matako ayenera kukhala olimba pakukwera komanso kumasuka mukatsika.
Mitunda ikukwera
Kwa oyamba kumene, kuti muwonjezere katundu, mutha kugwiritsa ntchito zopumira za kulemera kulikonse. Ngati sapezeka, ndiye kuti mabotolo awiri apulasitiki adzachita. Akatswiri atha kutenga bala kapena msasa pamenepo, zotsatira zake ziziwoneka kawiri. Chinthu chachikulu pakuchita bwino ndikuti mawondo sayenera kugwada.
Ndi ma dumbbells:
- Tengani ma dumbbells m'manja mwanu, pezani miyendo yanu paphewa;
- Tsamira patsogolo madigiri 90;
- Mukapendekeka, yanikani manja anu kumbali;
- Chitani nthawi 15 - 25 muma seti atatu.
Ndi barbell:
- Kufalitsa miyendo pamapewa, kukoka m'mimba;
- Ikani chingwe pamapewa anu;
- Tsamira patsogolo;
- Chitani masewerawa kangapo 20-30 m'magulu awiri.
Mukamawerama, zidendene ziyenera kukhala pansi, komanso kutsindika kuzikhala.
Ngati kuli kovuta kufalitsa manja anu m'mbali ndi ma dumbbells, ndiye kuti simungathe kukweza kapena kuchotsa ma dumbbells.
Mlatho umodzi wamiyendo
Zochitazo ndizofanana ndikukweza mchiuno, koma apa katundu wamkulu ali pamatako:
- Ugone pamsana panu, mutambasule miyendo yanu pamtunda;
- Ikani manja anu mthupi lanu ndi kupumula manja anu pansi;
- Kwezani mwendo umodzi madigiri 90 mmwamba;
- Tsamira pa phazi lako ndikuyamba kutambasula mwendo wako wokwera kulowera;
- Gwetsani mwendo wanu pansi, koma osakhudza;
- Bwerezani zochitikazo ka 15 mpaka 25 pa mwendo uliwonse.
Kuti mupeze zotsatira zina, mutha kuchedwa masekondi 5 pokwera. Chala chakumiyendo chiyenera kukokedwa chokha kuti minofu ilumikizane nthawi zonse.
Malo otsetsereka a Kettlebell
Pochita masewera olimbitsa thupi, mufunika kettlebell yolemera iliyonse ndi voliyumu:
- Wongolani msana wanu, kokerani m'mimba mwanu;
- Yambitsani miyendo yanu yofananira wina ndi mnzake, mulifupi mwamapewa;
- Pendeketsani thupi ku madigiri 45;
- Bwerani mawondo anu madigiri 45;
- Pindani kettlebell ndi dzanja limodzi;
- Dzuka ndi kuyika kulemera kwake;
- Chitani mosinthana padzanja lililonse maulendo 10 pamaseti atatu.
Chachikulu ndikuti musapinde mawondo anu pakuphedwa, torso ndi manja okha ndizomwe zikugwira ntchito. Ngati kuli kovuta kusunga msana pamalo amenewa, mutha kugwada pang'ono.
Chibwano chiyenera kukhala cholimba, maso akuyang'ana patsogolo panu.
Zochita zotsatirazi kumbuyo kwa ntchafu ndi matako zidzakuthandizani kuti muchotse malo omwe ali ndi zovuta mthupi lanu nthawi yayitali.
Malangizo a Blitz
- Chofunika kwambiri ndikuti musagwiritse ntchito zochitikazi palimodzi pophunzitsidwa. Kupsinjika kowonjezeka pamadolo olumikizirana ndi chiuno kumatha kubweretsa zovuta.
- Kuti tsiku lotsatira khosi ndi nsana zisapweteke, mukatha kuchita masewera olimbitsa thupi muyenera kugwada pakhosi mozungulira ndikupuma pamalo osalala kwa masekondi 30 - 60. Ngati matendawa sakanapewa, mutha kupumula kwa mphindi 2 - 3 mukamaphunzira.
- Ndi bwino kuchita masewera olimbitsa thupi maola awiri musanadye komanso mukamaliza kudya. Kuti mafuta azitentha, ndi bwino kuchita masewera olimbitsa thupi madzulo, pambuyo pa chakudya chamadzulo chomaliza. Ndi kulimbikitsa minofu ya mtima ndikubwezeretsanso kayendedwe ka magazi - m'mawa musanadye chakudya cham'mawa.
- Komanso, kuti zotsatira zake zitatha kuwonekera, ndikofunikira kuchotsa zakudya zokoma komanso zowuma kuchokera pachakudya. Ngati mukugwiritsa ntchito zinthu zopanda malire, ndiye kuti simuyenera kudalira zotsatira zowoneka.
Chinsinsi cha thupi labwino ndikudya mwanzeru komanso kuchita masewera olimbitsa thupi pafupipafupi.
