Moyo ndi masewera: kuphunzitsa pulogalamu mu masewero olimbitsa atsikana

Pazifukwa zina, atsikana kawirikawiri nawo masewero olimbitsa thupi. Izi zimathandiza kuti kwambiri maganizo olakwika, monga kukhulupirira kuti kuphunzitsa zolemera ndi wotembenuka akazi amuna. chidziwitso Basic mphamvu maphunziro thunthu kuthetsa nthano imeneyi. Ngati iye alowa mu chipinda, zimapangitsa lotsatira wamba kulakwitsa - ayamba kuphunzitsa otchedwa malo vuto chiyembekezo cha malo slimming m'dera yeniyeni. Koma simungathe kuwotcha mafuta mu malo iliyonse, amasiya wogawana ku thupi lonse ndi kuwonjezeka zolimbitsa thupi ndi chilangizo zakudya. Pa nkhani imeneyi, mu pulogalamu masewero olimbitsa maphunziro kwa akazi pazikhalanso Zochita kwa magulu onse akuluakulu minofu kwambiri, komanso masewera olimbitsa thupi.

Major magulu minofu ndi ntchito pachimake

Musanayambe kukhala zolimbitsa thupi zovuta mu masewero olimbitsa thupi, muyenera amasonyeza magulu akuluakulu minofu mkangano. Kuphatikizapo akatumba aakulu kwambiri a chifuwa, mmbuyo ndi miyendo. Komanso kuphunzitsa kukongola, triceps, Delta, ng'ombe, ABS. Zochita kusiyanitsa zofunika (omwe Mulungu anawanenanso magulu minofu angapo) ndipo chimateteza (aiming kufufuza minofu zenizeni). Chifukwa amuna ndi akazi ndi kuika chomwecho minofu thupi pulogalamu mu masewero olimbitsa atsikana sadzakhala mosiyana kwambiri ndi amuna a zokambirana. Choyamba m'pofunika kuti mukhale ndi Zochita zikuluzikulu zimene zimalimbikitsa kokoma wonse.

Malamulo yaikulu ya ntchito

Chinthu choyamba kumbukirani - ogwira kulimbitsa thupi mu masewero olimbitsa pazipita katundu minofu, choncho simungathe tsiku limodzi kuphunzitsa thupi lonse. Inu atatopa kwambiri, koma zolimbitsa adzakhala inefficient kwambiri. Minofu ayenera kupuma mokwanira; Pachifukwa ichi, amazigwiritsa osapitirira chimodzi - kawiri pa sabata. Ndipo atolankhani, ndi njira, nayenso. Choncho, ngati kulimbitsa thupi kwabwino mu masewero olimbitsa kwa akazi pafupifupi kasanu pasabata, tsiku lililonse maphunziro gulu limodzi minofu, imagwilitsila palibe Zochita oposa atatu.

Pulogalamu yophunzitsa Chitsanzo

Kuphunzira ulusi zofunika minofu akhoza kugawidwa mu masiku a sabata motere:

• Lolemba - ndi ankadziwana, caviar;
• Lachiwiri - kumbuyo;
• Lachitatu - mpumulo;
• Lachinayi - pachifuwa, triceps;
• Lachisanu - kukongola, atolankhani;
• Loweruka - mpumulo;
• Sunday - miyendo.

Bwino kuchita othamangitsa kapena pa tsiku lapadera, kapena zolimbitsa thupi zosiyana, koma osati ndi mphamvu. Kwa gulu lirilonse minofu kuchita 1-2 wokhulupirira waika 3-4 ya kubwereza 15 aliyense. Kumayambiriro a maphunziro m'pofunika konzekera minofu. Chifukwa chaichi, wina tingasonyezere pa zinthu kuti njinga kapena matayala kwa mphindi 10, ndiye zochangamutsa kupanga angapo njira ndi kulemera kuwala ndi ochepa kubwereza. Kuti kulimbitsa thupi mu masewero olimbitsa thupi kuti ikhale yopambana kwa atsikana muyenera kugawa bwino chakudya chanu, kuwonjezera mapuloteni zakudya zambiri ndi kuchepetsa kuchuluka kwa mafuta ndi chakudya yosavuta. Kuchitira nthawi zonse kulemera kuphunzitsa, mungathe iyende Akuti: zimakwana adzakhala ogwirizana, minofu - zotanuka, ndi khungu - yosalala.