Atsikana amakondedwa osati chifukwa cha mawonekedwe awo, koma chifukwa cha chithumwa chawo chachilengedwe, nthabwala, mawonekedwe ndi zina zambiri. Komabe, mukufuna kukhala osaletseka pachilichonse, ndipo mfundo yachisanu yosalala bwino kapena yopanda mphamvu itha kukhala cholepheretsa ungwiro.
Eni ake a vutoli nthawi zambiri amadziwa ndendende kapena mwachidziwikire amaganiza za chifukwa - minofu yophunzitsidwa, chibadwa, kapena wowonda kwambiri. Koma nthawi zina chifukwa sichimakhala mu gluteus minofu, koma mumalingaliro olakwika kapena kusowa kwa zakudya m'thupi.
Chifukwa 1. Muli ndi ma calories ochepa
Chakudya chiyenera kukhala champhamvu mwamphamvu - apo ayi thupi lilibe komwe lingatenge mphamvu kuti minofu ikule, kuphatikiza matako. Sikuti nthawi zonse atsikana omwe amadya zakudya amamvetsetsa kuti zinthu zimayenda pang'onopang'ono komanso motsimikiza zimadana ndi anorexia.
Komanso, atsikana ambiri amafuna kuti nthawi yomweyo achepetseko ndikupopa matako, zomwe sizingatheke - chifukwa, muyenera kuchepa kwa kalori kuti muchepetse thupi, komanso zotsalira pakukula kwa minofu. Ichi ndichifukwa chake muyenera kuyamba kuwotcha mafuta, kenako ndikupeza minofu, kapena, ngati mulibe mavuto ndi kunenepa kwambiri, werengani molondola kuchuluka kwa kalori kuti mukhale bwino.
Ma calories amabwera kuchokera pachakudya, ndipo thupi limawagwiritsa ntchito osati pakupanga minofu, komanso kupuma, kugunda kwa mtima, ndi kugaya chakudya. Chifukwa chake, wamkulu amafunika osachepera 1500 kcal patsiku kuti akhalebe wonenepa. Kukula kwa minofu - kuposa pamenepo. Bala iyi ikatsitsidwa, thupi limayamba kugaya minofu yoyamba, kenako mafuta pang'ono. Chifukwa cha izi, wansembe amatha kugwedezeka kapena kukhala wopanda pake, chifukwa minofu yomwe ili pansi pake itaya mphamvu, ndipo khungu silidziwa momwe lingamangirire mwachangu.
Musaiwale zakumwa madzi oyera - wamkulu amafunika pafupifupi 33 ml pa kg ya kulemera kwa thupi patsiku.
Potulukira: onjezerani kudya kwama callas tsiku lililonse. Ndikofunikira osati kungowonjezera kuchuluka kwa kalori, komanso kuti tiwone kuchuluka kwa BJU. Zachidziwikire, ndibwino kulumikizana ndi katswiri (wopatsa thanzi kapena wophunzitsa payekha) kuti adziwe zoyenera kudya.
Chifukwa 2. Osamverera chandamale cha mnofu
Kuti mupope bulu wanu, choyamba muyenera kumva minofu yogwira ntchito. Ngati zolimbitsa thupi zachitika pamakina kapena molakwika, ndiye m'malo mwa malo omwe mukufuna, pali chiopsezo chachikulu chopopera miyendo yanu kapena kusawonjezera voliyumu konse. Kuchita masewera olimbitsa thupi kulikonse kuyenera kuchitidwa moyenera, kusinkhasinkha tanthauzo lake komanso magulu amisala. Ndi bwino kuchita masewera olimbitsa thupi 2-3 kuposa kuchita chilichonse mwachangu komanso mwanjira inayake.
Potulukira: koyambirira kwenikweni kwa maphunziro, muyenera kusiya kulumikizana ndi malingaliro ena ndikulingalira kwambiri za zolimbitsa thupi, kulumikizana kapena kupsinjika kwa nthawi ndi chochitikacho. Mulimonsemo simuyenera kuyankhula ndi wina osadodometsedwa pakuyandikira.
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Chifukwa 3. Palibe malire a BJU
BZHU ndi mapuloteni (zakuthupi), mafuta (amadzetsa kukhuta, amathandizira mavitamini kuti azilowetsedwa, amafunikira kaphatikizidwe ka mahomoni ambiri) ndi chakudya (omanga). Kuperewera kwa chakudya kumatha kuyambitsa kuwonongeka kwa minofu, chifukwa chake musadye mapuloteni nokha ndikuyiwala china chilichonse. Kuti muwerenge kuchuluka kwa zinthu, muyenera kudya tsiku lililonse pa kilogalamu iliyonse ya thupi:
- 3-5 gr. chakudya (cholemera makilogalamu 50, m'pofunika kudya osachepera 150 magalamu a chakudya zovuta patsiku);
- 2 gr. mapuloteni (50 kg osachepera 100 magalamu patsiku);
- 1-1.5 gr. mafuta (50 kg - osachepera 50 magalamu patsiku).
Potulukira: kuti apange minofu yolimba, muyeso womwe uli pamwambapa wa BJU uyenera kuwonedwa. Musanaphunzire (1.5-2 hours), muyenera kudya chakudya chambiri - buckwheat, mpunga, oatmeal, pasitala, kuphatikiza mapuloteni - nkhuku, nyama, nsomba, kanyumba tchizi, mazira. Ndi chimodzimodzi ataphunzitsidwa. Ndipo zingapo za zodabwitsazi tsiku. Mwa mafuta, muyenera kuphatikiza mtedza wazakudya, mafuta amafuta kapena nsomba.
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Chifukwa 4. Palibe mpumulo wokwanira
Kukula kwa minofu iliyonse, kuphatikiza minofu yolimba, sikuchitika panthawi yophunzitsidwa, koma pambuyo pake. Ngati mumachita masewera olimbitsa thupi nthawi zonse kapena mumachita masewera olimbitsa thupi kunyumba, minofu yomwe mumafuna sikukula. Ndikofunikira kupereka nthawi kuti muchiritse.
Potulukira: Ndikofunika kupumula kwathunthu komanso kusangalala pakati pa kulimbitsa thupi. Simuyenera kuphunzitsa zoposa 2-3 pa sabata. Nthawi yomweyo, muyenera kuwunika momwe mumakhalira - ndi malingaliro abwino komanso kusakhala ndi nkhawa, nyengo zachisoni, zotsatira zake ziziwoneka mwachangu.
Chifukwa 5. Kugona molakwika
Kufunika kwa kugona nthawi zambiri kumanyalanyazidwa, pomwe kusowa tulo ndi zovuta zina zimawonjezera nkhawa, zimachepetsa magwiridwe antchito, ndikupangitsa kuti tsikulo lisakhale losangalatsa. Ndikufuna kusiya chilichonse, ndikabisala pakona yamdima ndikugona bwino. Palibe mphamvu ndi chikhumbo chophunzitsidwa. Kuchulukitsa kwa minofu kumakulirakulirabe, mpaka kukula kwathunthu.
Potulukira: kugona osachepera maola 8. Mukadzuka 6 koloko m'mawa, ndiye kuti madzulo muyenera kupita kukagona nthawi ya 10, pasanafike. Kugona masana kumapeto kwa sabata sizitanthauza kupumula kwabwino, pambuyo pake mutha kumva kuti mwapanikizika. Ndibwino kuti muzitsatira kukwera kokhazikika, kusunthira kumapeto kwa sabata osapitilira maola awiri.
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Chifukwa 6. Kukonzekeretsa chibadwa
Chilichonse chimatengera cholowa, kuphatikiza mawonekedwe a matako kapena kukula kwa minofu. Kwa mtsikana m'modzi, osagwiritsa ntchito ndalama zochepa, matako amakhala gwero lonyadira, pomwe winayo amayenera kuchita masewera olimbitsa thupi ambiri osapeza zotsatira zochepa.
Potulukira: ngati kulidi chibadwa cha chidendene chathyathyathya, muyenera kudziuza kuti: "Nditha kukulitsa zidziwitso zanga, koma ndikhoza kusintha". Ndikofunikira kuyesetsa kukonza, ngakhale ntchitoyi ingachedwe komanso kuvuta. Sangalalani ndi chilichonse, ngakhale chobisika. Kuchepetsa kuchuluka kwa kulimbitsa thupi kwa cardio - nthawi zambiri kumapangitsa kuti minofu ikule pang'onopang'ono.
Chifukwa 7. Ntchito yokhazikika yophunzitsira
Nthawi zambiri, mukatha miyezi iwiri kapena itatu yophunzitsidwa, mumafuna kuwona zotsatira zake, ndipo kupezeka kwake kumakhala koopsa. Pali zolimbitsa thupi zambiri za minofu ya gluteal:
- Magulu akuya (pansipa ofanana, nthawi zonse amakhala ndi kumbuyo, kuphunzira zaminyewa), kuphatikiza Smith.
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- Mapangidwe okhala ndi zotumphukira kapena chomenyera pamapewa, masitepe akuyenera kukhala otakata.
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- Kusintha kwaulemerero (kumbuyo ndi chammbali) ndimakina opanda mabuloko.
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- Ma Romanian Dumbbell Mizere ndi Barbell Bends.
- Kankhirani bala ndi chiuno ("gluteal bridge").
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Potulukira: minofu ya gluteus ndi yayikulu, ndipo zimatenga nthawi yochulukirapo, kuyambira miyezi isanu ndi umodzi kapena kupitilira apo, chilichonse ndichokha. Kulimbitsa thupi mosiyanasiyana kumathandizira kubweretsa zotsatira zomwe mukufuna. Mfundo sikuti ndizosangalatsa (ngakhale izi ndizophatikizanso), koma m'thupi mukuzolowera mayendedwe osasangalatsa.
Chifukwa 8. Palibe kupita patsogolo kwa zolemera kapena kusankha kosayenera
Thupi limazolowera pang'onopang'ono pang'onopang'ono, kenako kukula kwa minofu kumasiya. Kulemera kogwiritsidwa ntchito kuyenera kukulitsidwa pang'onopang'ono koma mosalekeza. Simuyenera kuyamba ndi yayikulu nthawi yomweyo, ili ndi mavuto am'malo am'munsi komanso kumbuyo kwenikweni, makamaka ngati masewerawa achitika molakwika.
Vuto lina lomwe lingakhalepo ndikumagwiritsa ntchito mosiyanasiyana miyendo yosalemera, yomwe imachitika mobwerezabwereza, kapena squats ndi zochitika zina ndi barbell ndi dumbbells, koma nthawi yomweyo ndi zolemera zochepa kwambiri.
Cholimbikitsa chachikulu pakukula kwa minofu ndi katundu wambiri, simuyenera kukhulupirira mapulogalamu osiyanasiyana monga "momwe mungapangire matako m'masabata a 4", pomwe zolimbitsa thupi zimangoperekedwa pansi komanso popanda kulemera kowonjezera (kapena kopitilira muyeso wokhala ndi zotanuka). Kungotsatsa, zotsatira za pulogalamu yotere imangopeza chibadwa. Kukula kwaulemerero kumafuna kugwira ntchito molimbika komanso kupita patsogolo kosalemera kwa zolemera. Mwachilengedwe, simudzangolira ndi cholembera cha 50 kg, koma muyenera kuyesetsa kuchita izi, ndipo m'miyezi 6-9 iyi ndi zotsatira zotheka. Mndandanda woyenera wa setiyi ndi 8-15.
Potulukira: pang'onopang'ono kuwonjezera katunduyo, osaswa njira zolimbitsa thupi. Musagwiritse ntchito makina kapena ntchito yolemetsa m'malo mochita masewera olimbitsa thupi.
Mapeto
Pali zifukwa zambiri zomwe bumbu silikula, koma chilichonse chitha kukonzedwa kapena kukonzedwa. Chofunika kwambiri ndikudzikonza nokha. Kuchita masewera olimbitsa thupi, simuyenera kuthera nthawi imodzi kapena zingapo zotopetsa, koma konzekerani ntchito yopindulitsa komanso yothandiza. Kudzera mumasewera, thupi limachira ndipo thupi limatenga mawonekedwe omwe amafunidwa. Mukudzipanga nokha, ndipo ndibwino kuti mupeze kudzoza kuti muthandizire. Pambuyo pake, ndikofunikira kudya ndi chilakolako - thupi limayenera kudya chakudya chokwanira ndikuchifuna.
