Anyonyomala: 30-day pulogalamu. thupi

Kuti asunge thupi ang'ono ndi koyenera, kunyumba mwachilungamo nthawi zonse nthaŵi squat. Pamene inu mumachita si kuchuluka koma Zochita njira. Ngati bwino ntchito anyonyomala, masiku 30 pulogalamu kuonda, kudzakuthandizani kuwotcha mafuta owonjezera m'madera vuto, "kupopa" minofu si miyendo, koma thupi lonse.

Ubwino anyonyomala

Kukhala akuluakulu si omanga minofu m'munsi mbali ya thupi, iwonso ali kuthandiza munthu kukula kwa thupi lonse musculature.

Ubwino anyonyomala:

• anyonyomala pulogalamu akazi chingatithandize kuwotcha mafuta. The ndi mphamvu akatumba ako, ndi aluso mudzataya kulemera.
• Anyonyomala bwino kuyenda, kulola kusunga zoyendayenda, kuwonjezera kupirira.
• Moyenera ntchito njira adzasintha chikhalidwe cha mafupa, monga pa katundu squat amapita mwachindunji malo onse, kuchepetsa mosavuta munthu akavulala olowa.
• Anyonyomala zothandiza, iwo angathe kuchitidwa paliponse ndi gulu lirilonse, mu mlengalenga, ndi ana, mu masewero olimbitsa thupi ndi weighting.
• Pali njira zambiri kuchita anyonyomala (mwezi) kumene mukhoza kusankha mulingo woyenera kwambiri mlingo woyambilira wa maphunziro ndi olimba thupi.
• Thupi Nyamulani kumafuna mphamvu, kotero pochita anyonyomala, mungawonjezere mphamvu yanu, amene akhala akugwira pamene akuchita Zochita zina.

Amene minofu akugwira ntchito pa anyonyomala

Monga ulamuliro, cholinga cha kuchita anyonyomala ndi kugwira ntchito pa mmunsi mwa thupi. Ndi Margolis Wheel tingathe kupopa kuzungulira ndi matako, kuchotsa masentimita superfluous kuchokera mkati ndi kunja mbali mwa ntchafu, pamimba kumangitsa.

Mbali yoyamba ntchito ya gluteal minofu. Quadriceps ndi kuchititsa minofu ntchafu ntchito makamaka kwa yofanana onse anyonyomala. masiku 30 pulogalamu ya kumaphatikizapo oblique ndi rectus abdominis.

njira squat

Kukwaniritsa zina zotsatira, muyenera kusunga kukhazikitsa njira Zochita. Taonani mfundo zotsatirazi:

1. minofu m'mimba ayenera anatambasula kupanga mtundu wa "corset" chifukwa nsana wanu.
2. Chidendene mbamuikha pansi.
3. Kupuma ngakhale ndi kuletsa kugunda anyonyomala.
4. Back molunjika, musati maondo kapena kuzungulira kumbuyo.
5. Mu malo wotsikitsitsa mawondo ayenera kufanana kwa mapazi ndi ayenera sasiya mkati kapena kunja.

Chakale squat motere: mapazi phewa-m'lifupi padera, mikono pamodzi thupi, maondo ndi wopindidwa kupanga mlingo woyenerera, ndiye thupi akubwereranso ku malo ake apachiyambi.

anyonyomala pulogalamu masiku 30

Kuti thupi zoyenera ndi matako zotanuka, ntchito anyonyomala wapadera. 30-day pulogalamu akuyamba ndi kudziwa mlingo wanu. Kuti zimenezi zitheke, squat monga mmene mungathere. Musati mwadya stepi ino, chifukwa, kuyambira osati kuchokera pa wake, zosavuta kupeza matenda. Cholinga cha pulogalamu - kuchita 200 KUKHALA akuluakulu ndi zambiri.

Ngati mukumumvetsera sing'anga zabwino, ndiye kulimbitsa thupi akulonjeza kuti adzakhala bwino. Zochokera ake kulowa-mlingo chitani maseŵerowo. Table anyonyomala kwa masiku 30 ali pansipa ndi chitsanzo cha masiku 3.

• chiwerengero cha KUKHALA akuluakulu ndi zosakwana 10, ndiye kutsatira 1 yachiwiri.
• Ngati munapanga 20 KUKHALA akuluakulu, onani ndime 2.
• M'dera la 30 KUKHALA akuluakulu - ndiye kutsatira ndime nambala 3.
• Ngati inu anakwanitsa kupanga oposa 30 KUKHALA akuluakulu, bwinobwino mwadya patsogolo kwa mlungu wachitatu.

Malinga ndi zimene tebulo kukhala akuluakulu kwa masiku 30, muli mu sabata loyamba. Mlungu wotsatira, si kusintha kulikonse kwa magulu. Kumapeto kwa mlungu 2 kupanga mayeso koyamba kuti anachita pamaso akuthamanga mwambowu. Zotsatira umboni kapena kuloweza.

Kamodzi mlingo wanu ukafika 50 anyonyomala, ndinu okonzeka kuchita anyonyomala. Pulogalamu ya masiku 30 kwenikweni akuyamba pakali pano, yapita masabata awiri anali kukonzekera, ngati mlingo wa maphunziro thupi anali osakwanira. Kuswa akuluakulu pa njira zingapo, kuwonjezera chiwerengero cha nthawi kuphedwa monga tebulo pansipa.

Anyonyomala pa mwendo umodzi

Za mtundu wina zothandiza kwambiri squat ndi kuchita mfuti. Ie anyonyomala pa mwendo umodzi. Ntchitoyi angapo ubwino pa embodiments zina squat ndi:

• Squat mwendo amathandiza kukhala mgwirizano, kutakasuka, amawapopa minofu ya thupi lonse.
• Izo zikugwirizana ndi ntchito ulusi yaing'ono minofu thupi lonse, amene sakhoza kukhala nsomba ndi mapazi wina aliyense thupi.
• A katundu ang'onoang'ono msana kupewa kumbuyo mavuto.
• Monga ulamuliro, pali zambiri kutsogolera phazi. Asymmetry angathe kuthetsedwa ndi mfuti basi, chifukwa mungathe kusintha katundu pa mwendo umodzi, koma osati onse.

Vuto lalikulu pachiyambi penipeni pamene akuchita anyonyomala mwendo adzakangamira muyezo. Choncho, kugwa sayenera kusiya inu, muyenera yeseraninso.

Njira ya mfuti:

1. Kuyenda kwa chitseko jamb ndi kutsamira pang'ono mbali imodzi iye. Mmodzi mwendo molunjika ndi wopindidwa ena pa bondo.
2. Yambani kukhotetsa mwendo pa bondo pamene wina akapuma. linanena bungwe chachiwiri patsogolo. Kumbuyo ndi molunjika.
3. Pa kutulutsa ndi, kubwerera kuyambira malo.

Mungasankhe anyonyomala mu pulogalamu ya masiku 30

Ngati mwaganiza nyamulani KUKHALA akuluakulu, 30-day pulogalamu adzalola kusankha zochita anu kukoma. Izo analimbikitsanso kuti asiye kuchita masewera olimbitsa thupi limodzi, muyenera nthawi zonse kusintha Kusiyana kwa anyonyomala, pamodzi ndi kupsyinjika pa minofu zina nthambi.

Mungasankhe anyonyomala:

• Anyonyomala ndi katundu wina. Dumbbells yabwino ku kapamwamba kapena monga botolo wodzazidwa ndi madzi. chiwerengero cha kubwereza mu nkhani iyi yafupika ndipo anawagawa njira zingapo.
• Osaya koma kawirikawiri akuluakulu kulola ntchito minofu anthu matako, amene sali nawo squat kwambiri. Thandizani kuthetsa mafuta owonjezera ndi cellulite ku matako a.
• "Plié" imagwiridwa ndi miyendo wamkulu popanda, zala kuyang'ana mbali yosiyana, squat ndi ambiri kwambiri. Pamene akubwerera ku malo apachiyambi kuwongola mawondo optionally.
• Squat khoma imagwiridwa ndi kukwaniritsa minofu lamba kumbuyo. Kumbuyo mbamuikha khoma, mapazi phewa m'lifupi padera ndi kuika patsogolo. Kutchire kukakumba ndikafuna kudzithandiza Akuchita, ngati kutsetsereka pansi pa khoma, malo pansi - kufanana pansi. mapazi sayenera Wopanda pansi ponse.