Miyendo wochepa mu mwezi watha. Malangizo Ntchito

Wokongola miyendo wamkazi amachititsa mtima kumenya zambiri amuna ndi akazi kuti kutembenuka patapita nsanje chabe. Koma miyendo ang'ono - si paipi maloto, ndi chowonadi! Kuchita Zochita wapadera, ndipo mudzakhala miyendo ang'ono mu mwezi. Chinthu chachikulu - chilakolako.

Pansipa ife kufotokoza mwatsatanetsatane mmene komanso zoyenera kuchita kuti zotsatira amafuna: taut, wochepa miyendo. Zochita ayenera kuchitidwa kasanu sabata: Monday Lachitatu-Lachisanu - Kardiokompleksy; Lachiwiri Thursday - mphamvu Zochita.

Chitani 1. Kardiokompleksy

Pakuti ichi tiyenera chingwe wamba ndi cardio iliyonse - matayala, stepper thupi njinga, elliptical mphunzitsi, njinga ergometer. Pamaso pa kalasi kwenikweni ayenera konzekera minofu pa pulogalamu yoyeseza mphindi 5, ndiye kutenga chingwe ndi kupanga kudumpha 100 pa miyendo. Atachita 50 KUKHALA akuluakulu. Kumbukirani kuti chinthu chabwino tikhale akuluakulu ndi zoyenera mimba ndi kumbuyo molunjika wanu. Pamenepo kuyima pa matayala kwa mphindi 4, ndiye kubwereza kulumpha. Pambuyo kutenga chingwe lililonse mwendo 25 kutsogolo lunges, ndipo mphindi 4 cardio ndi kudumpha 100. Pa mapeto a nthawi maphunziro 50, kuchita kupindika kwa atolankhani. Pofuna kupeza miyendo ang'ono, katundu akhoza zochuluka, koma pang'onopang'ono. Mwamtheradi sangathe overextend kwenikweni otere minofu nkhawa thupi.

Chitani 2: Mphamvu maphunziro kwa miyendo

Izi zimafunika tepi-absorber, chingwe ndi 2 dumbbells. Choyamba knead minofu yanu - kuchita 300 nthawi kudumpha chingwe. Ndiye kutenga kanthawi, athamangadi pafupifupi 5-10 Mphindi. Pambuyo muyenera kuchita masewera olimbitsa thupi ndi ndi dumbbells. Kuti tichite zimenezi, kuwatenga iwo ndi kusiya pa matabwa a. Kokani mimba ndi kumbuyo molunjika. Yambani bwinobwino adatchithisira ndi pang'onopang'ono kukwera kwa nkhani 4. Onse ayenera kuchita waika 3 12 KUKHALA akuluakulu. Masulani.

Tengani tepi-absorber, kukonza kumalekezero a phazi la kumanzere. Kumanja mwendo zosinthira pa bondo, ndi lamanzere Yesetsani kuchita lamanzere ngati nkotheka. Bwererani mwendo udindo poyambira. njirayi anali mobwerezabwereza waika 3 maulendo 20. Tsopano kodi 12 lunges ndi dumbbells mu waika 3. Kugwiritsa kuyimitsidwa kuchita zotsatirazi: kugwada pa phazi la kumanzere kuvala chogwirira damper, kenako kuwongola mwendo ndi retracted kupita m'tsogolo. Bwerezani nthawi 20 waika 3 miyendo lamanzere ndi lamanja. Ntchito lomaliza. Konzani miyendo paphewa-m'lifupi padera, mapazi anatembenuka mkati ndi kunja, matako akugwira nawo manja dumbbell. Kuchita anyonyomala atatambasula manja. Komanso, kubwereza nthawi zonse 20 waika 3.

miyendo wochepa - ndi theka nkhondo. Kusintha kaimidwe kuwonjezera ndi zofunika kuchita china zolimbitsa thupi kwambiri. Kudzongoka. Zidendene pamodzi, zala kuyang'ana mbali zosiyana. Imani pafupi thandizo (tebulo, nduna mkulu, mpando kapena mpando). dzanja limodzi pa m'chiuno, ena kusunga thandizo. Akulitse mapewa, kumangitsa ABS wanu ndi matako. Yambani plie pa zala, kuti zachokera kaimidwe squat ataima pa zala. Mawondo kukhala padera. Muzilankhula nokha pang'onopang'ono ngati n'zotheka kuti angaubweze molunjika wanu. Kamodzi mukuona kuti thupi limayamba zosinthira pa uka. Pakati pa anyonyomala ndi zochotsa chofunika kuti chete masekondi angapo. Kungochita 10 KUKHALA akuluakulu mu waika 2.

Onetsetsani kuti kuchita zimenezi nthawi zonse, udzapeza miyendo shapely mu nthawi yaifupi zotheka.