Momwe mungachotsere

Ma breeches ("makutu") ndi mafuta omwe amapezeka kunja kwa ntchafu mwa akazi. Kwa atsikana ambiri, awa ndi malo ovuta kwambiri mthupi. "Makutu" amatha kuwonekera mwa azimayi amisinkhu yosiyanasiyana pazifukwa zingapo: chifukwa chakutengera chibadwa, kusokonezeka kwama mahomoni, kupsinjika kwakanthawi, kusachita masewera olimbitsa thupi (ndi moyo wongokhala), kuzunza zakudya zamafuta ambiri.

Chifukwa chiyani "makutu" amasiya zoyipa kwambiri panthawi yakuchepetsa / masewera?

Monga lamulo, atsikana omwe ali ndi mawonekedwe owoneka ngati peyala amakonda kutengera mawonekedwe a "makutu". Ma breeches amatha kuchitika motsutsana ndi kuchepa kwa minofu, yomwe imayambitsa mapangidwe am'makona m'mbali mwa miyendo.

Atsikana ambiri amadandaula kuti adakwanitsa kuchotsa mimba yawo pazakudya ndi masewera wamba, osati kukwera ma breeches. Chowonadi ndi chakuti thupi limataya thupi mofanana. Monga lamulo, ndikulemera kwambiri, nkhope imayamba kuchepa thupi, kenako mikono, ndikumapeto kokha madera ovuta kwambiri - ena atha kukhala ndi m'mimba, ena atha kukhala ndi khola kumapeto kwenikweni, ndipo ena akhoza kukhala ndi "makutu" ”M'chiuno. Ngati mukuchepera thupi, muyenera kungopitilira mpaka chiuno chitayamba kutsika. Izi zidzachitikadi.

Chofunikira kwambiri pothetsa vutoli ndi njira yophatikizira. Kuti muchotse "makutu" muyenera kutsatira chakudya chomwe chimapangitsa kuti pakhale kalori tsiku lililonse pakati pa 15-20%, ndikuchita zolimbitsa thupi pafupipafupi. Kumbukirani, kuchita masewera olimbitsa thupi sikungowotche mafuta kwanuko. Adzangolankhula magulu am'magazi, ndipo akatha kulemera, mafutawo atachoka, vutoli lidzatha. Ndibwino kuti muzichita masewera olimbitsa thupi, kuphatikiza malo opumira, komanso kulumikizana ndi ma cardio.

Zochita zothandiza mdera lamavuto

Pansipa pali mndandanda wazolimbitsa thupi zantchafu zothandiza kwambiri zomwe zitha kuchitidwa kunyumba ngakhale popanda zida zowonjezera. Komabe, zimakhala zothandiza kwambiri ngati mungazigwiritse ntchito osakanikirana ndi mphira, zomwe zingakuthandizeni kuti muchepetse minofu. Kulemera kwanu nthawi zambiri sikokwanira ngakhale kukhalabe ndi minofu yolimba.

Tsikira kumbali

Kutembenuzira miyendo yanu kumbali ndiye gawo lalikulu lolimbana ndi makutu. Njira yokhazikitsira:

Malo oyambira: kuyimirira, kubwerera molunjika, miyendo pamodzi.
Pitani kumbali kuti mbali ya 45 ° ipangidwe pakati pa miyendo yanu (simukufunika kukweza mwendo wanu wokwera).
Kwezani mwendo mukamatulutsa mpweya, muchepetse mukamakoka mpweya. Pamwamba kwambiri, tsekani masekondi 2-3. Chiwerengero chobwerezabwereza ndi 15 pa mwendo uliwonse, maseti 2-3.

Momwemonso, mutha kusinthana osati mbali zokha, komanso kubwerera mmbuyo, ngakhale mtundu uwu umalimbitsa kutulutsa minofu yolimba. Pa nthawi yakupha, mutha kugwirana manja ndi chithandizo (mwachitsanzo, mpando) kuti mukhale olimba.

Pankhani yogwira ntchito muholo, kusinthana kumatha kugwiritsidwa ntchito pogwiritsa ntchito crossover yotsika:

Mapapu ammbali

Chimodzi mwazinthu zothandiza kwambiri pamiyendo ndi glute ndi mapapo. Pali kusiyanasiyana kwa zochitikazi, ndimapapu am'mbali omwe amakonda kwambiri ntchafu yakunja (itha kuchitidwa ndi ma dumbbells).

Njirayi ndi iyi:

Malo oyambira: kuyimirira, mapazi kutambasuka m'lifupi, mikono idadutsa patsogolo pa chifuwa.
Tengani gawo limodzi (momwe mumapumitsira) kuti mtunda pakati pa miyendo yanu uzikhala kawiri m'lifupi mwapewa wanu. Tumizani pakati pa mphamvu yokoka ndi mwendo wopindika.
Mukamatulutsa mpweya, bwererani kumalo omwe mudakhala nawo.
Lunge mbali inayo.

Pakati pa masewera olimbitsa thupi, msana uyenera kukhala wowongoka; sikuletsedwa kupendekera thupi patsogolo. Chiwerengero chobwerezabwereza ndi 15 pa mwendo uliwonse, maseti 2-3.

Mahi kunama

Malo oyambira: mutagona chammbali, ndikupukusa mutu wanu ndi dzanja limodzi, ndikuyika linalo patsogolo panu, miyendo ikutambalala mthupi.
Kuchokera pamalowo, mwendo umakwezedwa pang'onopang'ono (mukamatulutsa mpweya) ndikutsitsa pang'onopang'ono (mukamakoka). Chiwerengero chobwerezabwereza ndi 15-20 (mwendo uliwonse), maseti 2-3.

Ngati masewerowa ndi osavuta, mutha kuyika cholemera mwendo wanu (makhafu a 0,5-1.5 makilogalamu) kapena kugwiritsa ntchito chowongolera chowopsa cha mphira. Izi ziwonjezera zotsatira zanu.

Maunitsi

Kuphatikiza pa mapapu ammbali, simuyenera kunyalanyaza njira yachikale - matumbo akutsogolo.

Njira yakuphera:

Malo oyambira: kuyimirira, miyendo pamodzi, mikono motsatira thupi kapena lamba.
Mukamalowetsa mpweya, pitani patsogolo (mpaka mapangidwe oyenera pakati pa ntchafu ndi mwendo wapansi), mukatuluka, bwererani pamalo oyambira. Simusowa kukhudza pansi ndi bondo lanu.

Ndikofunika kuyang'anitsitsa mawondo anu. Sayenera kupitirira masokosi.

Chiwerengero chobwerezabwereza ndi 12-15 (pa mwendo uliwonse), maseti 2-3. Ngati zochitikazo ndizosavuta, mutha kuwonjezera kuchuluka kwa njira kapena kupanga mapapo ndi zolemetsa (zopumira m'manja).

Mapapu olumpha

Mapapu amtunduwu ndi ovuta kwambiri ndipo amafuna mphamvu zambiri.

Malo oyambira: kuyimirira, mwendo umodzi utayikidwa patsogolo ndikuwerama (theka-lunge), manja pa lamba kapena kutsitsa thupi. Ndikofunika kuti thupi lanu likhale loyenera panthawiyi.
Pakutulutsa, kulumpha kumachitika, ndikusintha miyendo. Kumbuyo kuli kolunjika.
Mukatera, ingoyambitsaninso nthawi yomweyo ndikusinthanso miyendo.

Ndibwino kuti tichite masewera olimbitsa thupi osayima kwa masekondi 30-40, kenako pumulani pang'ono ndikubwereza ligamentyo.

Tsikira kumbali zonse zinayi ("ma hydrant amoto")

Malo oyambira: kuyimirira pamiyendo yonse inayi, m'mimba mwakokedwa, mbali pakati pamanja ndi thupi ndi madigiri 90. Kumbuyo kuli kowongoka, sikulimbikitsidwa kuti uzungulire.
Mukamatuluka, pang'onopang'ono kwezani mwendo wakumanja wopindidwa kupita kumtunda kumbuyo kwanu.
Pamalo okwera kwambiri, gwirani kwa masekondi pang'ono ndipo, mukamakoka mpweya, mubwerere pamalo ake oyamba.
Tsikira ndi mwendo wako wamanzere chimodzimodzi.

Pochita "matepi amoto", simungathe kutembenuka mwamphamvu kumbuyo, kulimbitsa mafupa ndikulanda mwendo ndi ma jerks. Chiwerengero chobwerezabwereza ndi 15 (mwendo uliwonse) wama seti 2-3. Zochita izi zimagwirira ntchito bwino ma gluteal (akulu, apakatikati ndi ang'ono) ndi ntchafu zakunja. Ngati ndizosavuta, mutha kuwonjezera njira kapena kugwiritsa ntchito zotanuka.

Malangizo azakudya

Kudya zakudya zosavomerezeka sikuvomerezeka chifukwa kumatha kukhala ndi vuto pakumagaya chakudya komanso thanzi. Kuphatikiza apo, pambuyo pazakudya zotere, nthawi zambiri amapeza zochulukirapo kuposa kale. Kuti thupi lanu likhale labwino komanso kuti mafuta asapezeke mu ntchafu (ndi madera ena), ingowerengani zomwe mumadya ndikumamatira popanda kukhala ndi zochuluka. Chifukwa chake, kuchepera pang'ono kumafunikira kuti muchepetse kunenepa.

Ndi bwino kuchepetsa kugwiritsa ntchito zakudya zopatsa thanzi kwambiri, ngakhale kuzichotsa palimodzi ndi zakudya. Izi ndi monga: chakudya chofulumira, zakumwa zopangidwa ndi kaboni ndi shuga, ufa ndi zonunkhira, zakudya zosuta ndi zokazinga. Tikulimbikitsidwa kuwonjezera masamba ndi zipatso, zamkaka, nsomba ndi zakudya zokhala ndi michere muzakudya za tsiku ndi tsiku. Nthawi yomweyo, ndikofunikira kutsatira dongosolo lakumwa - imwani osachepera 33 ml ya madzi pa kg pa kulemera kwa thupi patsiku, izi zithandizira kufulumizitsa kagayidwe kake, komwe kadzakuthandizani kuchepa thupi.

Mapeto

Chiuno ndi malo ovuta kwambiri kwa atsikana ambiri, koma chifukwa cholimbitsa thupi nthawi zonse komanso chakudya choyenera, aliyense amatha kuchotsa "makutu". Ngati malingaliro onse atsatiridwa mosamala, zidzatheka kuthetsa madipoziti amafuta, kupewa mawonekedwe atsopano.