Kodi lidzagwedezeka kuchokera pa masewero olimbitsa kwa kulemera amangokhala ndi slimming

oyamba ambiri sadziwa kuphunzitsa mu masewero olimbitsa lolani kulakwitsa komweko la: aiming zotsatira mwamsanga, akuchita kwambiri ndipo nthawi zambiri. Ambiri, izi zimabweretsa kutopa, anaba minofu ndi kuletsa kunenepa.

Kukonzekera makalasi

Choyamba, kusankha masewero olimbitsa mphunzitsi. Kukaonana naye, kodi kudya ndi momwe lidzagwedezeka kuchokera mu ochitira masewera a. Ngati mphunzitsi wa adzakupatsani inu nthawi yochuluka ndi kufotokoza zonse zilipo ndi momveka kwambiri, mukhoza "kukhazikika" apa. Samalani ndi kungom'langiza: zovala ayenera kukhala amtengo free, mpweya wokwanira, makamaka thonje.

ndandanda ntchito

Ngati ndinu woyambitsa, ndipo ndaona aphunzitsi okha akuonetsa masewera sitolo kapena koitanira njira zanu bwino ndi kudzera mphunzitsi wa. Nthawi zambiri amalola zolakwa zotsatirazi: Anthu ambiri amaganiza kuti ndalama malangizo anzeru a anzanu kapena akhoza kungoyankha kubwereza thupi ena. Nthawi zambiri, zilibe zotsatira. Only mphunzitsi akhoza kufotokoza intricacies onse a masewera: momwe lidzagwedezeka kuchokera mu masewero olimbitsa thupi, kodi kuchita Zochita monga mpumulo pakati pa waika. Komanso, ambiri amachita maphunziro munthu, kumene mudzakhala ntchito magulu onse minofu ndi kukwaniritsa zolinga zawo.

Momwe ntchito mu ochitira masewera a

Kuonetsera mu masewero olimbitsa ndipo anapereka zotsatira anabweretsa zosangalatsa, sitiyenera anaberekera inunso. Zikuonekeratu kuti kungokhala pa benchi - yemweyo si choncho. Kuphunzitsa wokha sukhalira chidagawika patatu:

• zochangamutsa;
• mphamvu maphunziro;
• cardio.

Zochangamutsa zambiri imakhala kudumpha chingwe kapena kuthamanga pa njirayo, monga kuyenda leni pa orbitrek. Komanso, muyenera ntchito yabwino kunja ABS anu, monga katundu chachikulu pa zolimbitsa imagwera pa nsana. Kutalika pafupifupi ya zochangamutsa kwa mphindi 10-15. Mphamvu maphunziro - ichi ndi mbali yaikulu ya kulimbitsa thupi ndi. Pangani dongosolo komanso kufotokoza mmene lidzagwedezeka kuchokera mu masewero olimbitsa akhale mphunzitsi, ndi udindo wake monga nthawi mukambilana pa chikonzero cha maseŵerowo. Makamaka mu maphunziro akugwira ntchito pa magulu taphunzira minofu Mwachitsanzo, Lolemba chamene ali miyendo, Lachitatu pa chifuwa, Lachisanu pa nsana. Avereji nthawi mphamvu masewero mphindi 50-60. Kumalizidwa olondola a kulimbitsa thupi ndi cardio. Nthawi imeneyi chiwerengero chapamwamba zopatsa mphamvu kutenthedwa. Chitsanzo chabwino kuchita cardio ndi kwambiri kuthamanga njanji. Kutalika kwa gawo lino mphindi -15-20. Choncho, kulimbitsa thupi pafupifupi atenge inu ola limodzi ndi theka.

Kusankha kulemera

Kumvetsa mmene lidzagwedezeka kuchokera mu ochitira masewera a, muyenera kuika bwino kutsogolo kwa cholinga. Ngati mukufuna - kuchuluka minofu misa, m'pofunika ntchito ndi kulemera kwakukulu kwa Kuchuluka kwa njira (nthawi 10-12). Ngati inu anadza kuonda kapena kupereka thandizo thupi, chipolopolo kulemera ayenera kukhala laling'ono, ndiponso kupereka njira kubweretsedwa mkulu (nthawi 30-40).

zosangalatsa

Ndipo, ndithudi, musaiwale za mpumulo. Kwa minofu misa kukula m'pofunika chabe. Kotero musati masewero olimbitsa thupi tsiku ndi tsiku ndi mayendedwe nokha workouts: Njira kwa woyamba wa - kalasi 3 pa sabata.