Mukhoza kuchepetsa thupi mu sabata! Ndikofunika kuti ndiwe wotani, ndipo ndikutayika kotani. Pofuna kulemera kwa mlungu umodzi, mufunika kuchita masewera olimbitsa thupi, komanso zakudya zopatsa thanzi zomwe zimachokera ku mapuloteni, kuti mphamvuzo zikhale zolimba.
Pulogalamu ya zovuta zolimbitsa thupi iyenera kukhala ndi katundu wa cardio, chifukwa ndiyi yokha yomwe imapatsa mafuta kutentha , ndi katundu kuti asatayike, koma kuti thupi lanu liwoneke bwino, kuti likhale lozungulira.
Ngati mukufuna masewera olimbitsa thupi, musawachedwe ndi katundu nthawi yomweyo mutadzuka. Yoga ndi Pilates ndi oyenera kumayambiriro oyambirira, koma osati maphunziro ozungulira ndi palpitations. Zoonadi, maseĊµera olimbitsa thupi a atsikana ayenera kuchitidwa tsiku ndi tsiku, makamaka ngati cholinga chanu ndi kulemera kwa nthawi yochepa.
Zochita
Tikukulimbikitsani kuti muzichita masewero olimbitsa thupi a amayi, zomwe zimapangitsa kuti thupi lonse lizigwira ntchito.
- Pansi pa nyimbo zamphamvu timapisa kutentha kwa thupi lonse - timatenthetsa ndi kuonjezera kuyenda kwa ziwalo zonse. Pangani zozungulira ndi manja, maburashi, tilts.
- IP - ili pamphepete, kumbali. Timakhala pamlingo wa kumanzere, mwendo wakumanzere uli kumbali, umakhala wokhala ndi theka, wokongola ndi pamwamba, watambasulidwa. Nkhaniyi inang'ambika pansi. Izi ndizomwe zimapangidwa ndi theka la mbale pambali pake. Zimatenga pafupifupi masekondi 15 kuti muime.
- Pamene mukumva kuti mwatopa mokwanira mu bwalo, gonani pansi, ndikuloza pamlingo. Mng'anjo wakumunsi uli wokhala ndi theka, wapamwamba akukweza. Timapereka kuchokera nthawi 15 mpaka 20. Musabwererenso, sungani dzanja lanu pa chiuno chanu.
- Kulimbana - pamene tikukweza pansi pansi ndi thupi ndikuchita masewera olimbitsa thupi mu magawo awiri - mwendo ukutha, ndiye thupi. Pezani mobwerezabwereza 15, kenaka konzekerani thupi ndi mwendo woukitsidwa ndipo mupange makwerero amfupi ndi mwendo wakutsogolo. Bweretsani zochitika zonse pa mwendo wachiwiri.
- Timatembenuza mimba yathu pansi, tiyese kugona pamanja ndi miyendo. Timatuluka katatu, kenako timakweza miyendo kasanu. Timachepetsa mwendo, timapitilira katatu mobwerezabwereza ndikukwereranso kumtunda womwewo. Bweretsani kukankhira, kukonza mwendo mumtunda. Timayendetsa mwendo pamadzulo ndikupanga kukwera mu malo awa. Timabwereza zonsezi pa mwendo wachiwiri.
- IP - kuyima, ndi khosi (kapena ndodo iliyonse ya nyumba) m'manja mwake. Timachita masewera ndi bala pamwamba pa mutu. Miyendo - m'lifupi la mapewa, mapazi amagawidwa pang'onopang'ono, timagwiritsa ntchito bar kupatula mapewa. Squat - timakweza bar kupitirira mitu yathu, imani - tchepetsani bar. Mu squat timagwadira kumbuyo ndikutenga tsitsilo. Timadzichepetsera tokha mpweya, kutuluka ku mpweya.
- Kuvuta - pamene tikukweza manja athu ndi mabulosi pamwamba ndikupanga kusambira kuchoka ku mwendo umodzi kupita kumzake. Ife miyendo yina, komanso timasunthira pambali.
- Masewera atagwa patsogolo. Timayimilira ndi mabulosi pamapewa, miyendo ndiyitali kuposa mapewa, timadula, timapuma, timadzuka - timabweretsa bondo kutsogolo. Pamene tikukwera timatulutsa. Tinapitanso kangapo - timapanga kukwera 3 ndi mabulosi pamwamba pa mitu yathu. Miyendo yina.
- Zomwe zikuchitika mu ndege zitatu - mtengowo umagwira pamapewa, miyendo ndi yayikulu kuposa mapewa, timatengapo patsogolo, sitepe yopita kumbali, sitepe ndi kumbuyo. Timadzichepetsera toziridwa, kuwuka pamene ife timatulutsa. Timabwereza mobwerezabwereza pa ndege iliyonse. Pofuna kupondereza zochitikazo, mukhoza kugwadira bondo lanu pamene mukukwera kuchokera kumtunda.
- Timachita masewero olimbitsa manja - timapanga makope atatu - kutsogolo, kumbali, kumbuyo, monga momwe tawonera kale. Pa nthawi imodzimodziyo timakweza manja athu kumalingo pazowonongeka. Miyendo yina, timachita maulendo 15 mbali imodzi, kapena kuti nthawi makumi asanu ndi limodzi. N'zotheka kuti apange makwerero ku biceps - kuti agwirane manja anu pamphuno pamaso pa chifuwa.
- Masewerawa amathyoka (timachita mabwalo asanu) - mapazi kumbali ya mapewa. Sungani kasanu ndi katatu ndikudumpha kambirimbiri mikono itambasula. Komanso, zochitikazo zikhoza kuchitika ndi manja atadutsa pachifuwa, kapena ndi zolemera, kutambasula manja awo. Zimapezeka nthawi zisanu ndi ziwiri - 5 sit-ups ndi 5 jumps kasanu.