Thupi matako ndi: ndondomeko atsikana

Ndicho mwezi watha yozizira akubwera ku mapeto. Sali kutali nthawi yaitali kasupe ndi chilimwe nyengo. Izi zikutanthauza kuti posachedwapa ku mathalauza ofunda, ife kudumphira masiketi aafupi, nsonga ndi swimsuits. Ndipo, ndithudi, ndi otsika mwadzidzidzi zovala zowonekera monyanyira zathu zonse, amaika convexity, sagging ndi zolakwika mafanizo ena. Pofuna kuthetsa kudzakuthandizani zolimbitsa thupi tsiku ndi tsiku matako a. Makamaka kwa inu ife anasankha Zochita yabwino kwambiri kuti ali oyenera kukhazikitsa kunyumba ndi masewero olimbitsa thupi.

A malamulo wamba ochepa kuyamba

Pamaso akulumpha kuti masewera, muyenera kuchita zina njira kukonzekera. Choncho, ngati matako anu maphunziro (atsikana) zidzachitika kunyumba, konzani mphasa, madzi, thaulo ndi kuvala zovala zapamwamba, si asagwiritse kuyenda. Free malo maphunziro. Makalasi mu masewero olimbitsa, iwo uyenera kukhala kugwila madzi, chopukutira, zovala ndi nsapato. Aliyense amene amakonda kuchita music, onetsetsani kupeza pasadakhale abwino ndi rhythmic otaya, amene amathandiza kusamukira ku kayimbidwe kotani abwino.

Yambani ndi kuwala zochangamutsa

Kodi kuyamba kunyumba thupi matako bwanji? Ndiko kulondola, ndi zochangamutsa. Musanayambe kugwiritsa kuipidwa zokambirana akulimbikitsidwa kumanga ndi matako, momwe konzekera. Kuchita izi kwa mphindi 5-6, kapena Thamangani kulumpha pa malopo. Mukhoza kugwiritsa ntchito chingwe. Ndipo pokhapokha minofu yanu okonzeka, chitani masitepe lotsatira.

Kodi kunyumba kapena masewero olimbitsa thupi kuti: anyonyomala

Kuyamba, muone kumene mukufuna kuchita masewera olimbitsa thupi ndi matako: mu masewero olimbitsa thupi kapena kunyumba. Mwamwayi, inu nthawi zonse kukatenga chilengedwe ya Zochita onse holo ndi chilengedwe kunyumba. Mwachitsanzo, mmodzi wa makalasi ameneŵa KUKHALA zolemba zimene angathe kuchitidwa kapena wopanda weighting. Pankhaniyi n'zotheka ntchito zolemera, miyeso kapena mabotolo ang'ono ndi madzi kapena mchenga.

Anyonyomala zimagwiridwa motere:

• Kudzongoka ndi mapazi malo lonse (kuti m'pofunika kuti ikufanana ndi mapewa anu).
• Nyamula botolo kapena dumbbell.
• Kupinda manja anu (ndi dumbbells) pa elbows lapansi.
• Mmbuyo (udindo uwu iyenela mu kulimbitsa thupi la).
• Mapazi kuchepetsa mbali (pa 45 ° C).
• Tsatirani wakhala (mafupa a chiuno akhale likufanana ndi pansi).

anyonyomala awa ayenera kuchitika tsiku ndi nthawi 30-10 mu njira imodzi. Pang'onopang'ono kuonjezera chiwerengero cha kubwereza zotheka. Anyonyomala - zothandiza kwambiri ndipo nthawi yomweyo Zochita yosavuta. The kulimbitsa thupi yabwino glutes, miyendo ndipo thupi lonse sapezeka.

Anyonyomala ndi dumbbells ndi mpira chemba

Osiyanasiyana, tingachipeze powerenga KUKHALA akuluakulu pa malo akhoza pang'ono kusinthidwa. Mwachitsanzo, cholinga ichi chikhonza fitbolny mpira (anatengera wapadera olimba) ndi dumbbells. Unachitikira izi nyumba matako kulimbitsa thupi. Kuchita izo, kuchita zinthu zotsatirazi:

• Kupita apo ndi kukhala kumbuyo khoma.
• Pezani mpira, nachiyika kumbuyo ndi Taphunzira pa kumtunda kwa thupi lanu.
• Kukatenga dumbbell kapena mabotolo awiri.
• Nthawi zina kuchita pansi, weramitsani elbows wanu kwa inu, awiri - kuima ndi kukweza manja anu ndi dumbbells.

Bwerezani nthawi 25-30 anyonyomala. Iwo m'pofunika kuchita zovuta izi waika 2-3. Pa nthawi yomweyo kuchita kayendedwe zonse muyenera kusala. Musaiwale kuti nditatsamira kumbuyo ndi kugwira mpira. Choncho, Usaigwedezere mothamanga, kuti kutaya bwino mfundo.

Kusiyana angapo nafe

zolimbitsa wina wabwino kwa matako ndi miyendo ndi lunges. Pali zambiri zimene mungachite awo kukhazikitsa. Choncho, pulogalamu maphunziro kwa matako ndi Iwo pazikhalanso zonse zimene mungachite izi. Koma kungakhale, ndi yofanana osachepera awiri a lunges. Mwachitsanzo, mukhoza kuchita kuukira tingachipeze powerenga, kaphatikizidwe iwo ndi mtanda.

Zosiyanasiyana woyamba kuukira, ayenera kudzongoka, ndiyeno kupanga sitepe lofunika kwambiri patsogolo. Pankhaniyi thupi kusuntha bwino pakati pa miyendo yanu. Tsatirani squat pachiyambi. Gwirani udindo uwu ochepa masekondi ndi kubwerera mwendo mu malo. Bwerezani poyamba mbali imodzi ka 30, ndipo pambuyo ena.

kuukira Cross ikuchitika kale. Ndipo mu nkhani iyi, phazi si anasamutsidwa mwachindunji, koma zosiyana (crosswise). chiwerengero cha kubwereza pa lililonse mwendo mukupemphedwa kuti akwere kwa 30-60 pansi pa nthawi. Ndi kufanizira tingachite lunges mbali.

Iwo amathamanga pa miyendo theka akuyesetsa ataimirira. Pankhaniyi, mwendo ayenera kuikidwa mwamphamvu mu pambali. Bwerezani chinthu chomwecho pa phazi lina. Kodi zikhoza kukhala bwino kuposa kulimbitsa thupi la glutes ndi! Ngati mwachita bwino, Zochita izi minofu yanu kwenikweni kuwotcha ndi mukupweteka. Koma chinthu chofunika ndicho aliyense Mukuvetsa zimenezi kuukira zikhoza kuchitidwa kunyumba kokha komanso ochitira masewera a. A Kuwonjezera chachikulu apa ndi dumbbells.

Kwezani miyendo m'mwamba

Mukadziwa anamaliza kokoka ndege chapamwamba, ndi nthawi yoti mupite pansi. Kuti tichite zimenezi, kusiya kwa maondo anu, elbows kutsatira cholinga. Siyani mwendo umodzi pa bondo ndi unakhota chachiwiri ndi Nyamulani. Ndipo chidendene ayenera kupita kwa denga, ndipo iye mwendo - kuyenda pa njira yoyenera. Kumbukirani kuti kuchita zinthu chifukwa matako alibe amafuna kupinda pa m'chiuno. Kupewa choipa yesetsani nsana wanu molunjika ndi chiyani kupinda pamene galimoto. Kuchita ntchito yonseyi ndi aliyense mwendo nthawi 25-30.

Mbali mwendo angakwanitse kwa

Titamaliza ntchito yapita, mokoma kunama mbali yanu. Atatsamira mutu wake pa nkono wa dzanja limodzi, ndi ena mayiko pang'ono wopindidwa, ndiponso anaika patsogolo. Kupuma kwambiri ndi kuukitsa mwendo pamwamba upwardly. Gwirani udindo uwu masekondi angapo. Ndiye, kutulutsa ndi kuchepetsa mwendo wanu, popanda kukhudza pansi ligona mwamtendere. Bwerezani lililonse mwendo nthawi 25-30. Kuchita pulogalamu kuphunzitsidwa kwa matako pa ochitira masewera a kapena bwino kunyumba.

akuluakulu a mafupa a chiuno polumostika

Kugona pansi. Kufalitsa mapazi anu phewa-m'lifupi padera. Maondo iwo pa mawondo. Manja pansi kuviika ndi mawonekedwe kwa ntchafu zawo. Kutsamira pa mapewa anu ndi kukweza mafupa a chiuno mmwamba. Pa gulu limeneli chifuwa ngati adagulung'undisa pa mutu wake, ndipo thupi amachita ngati theka mlatho. Mu malo chapamwamba yaitali, ndipo molimba Finyani matako. Muzilankhula m'chiuno pansi ndi kubwereza kasanu 25-30 kuwuka.

Pakuti kusintha, nyamuka zokambirana m'chiuno angathe kuchitidwa pamene pa phiri. Izi zikutanthauza kuti pamene thupi kuwuka apo, mapazi anu akhale pa msinkhu wina. Mwachitsanzo, mwina akukumana ndi mzake chifukwa anati yoga chipika mpando kapena mpando Sofa. Powonjezera izi miyendo kanthu akhoza kuvala lalikulu fitbolny mpira.

Kuchita deadlifts ndi akuchuluka

Kenako zotchipa komanso yosavuta zolimbitsa thupi - ndi deadlift. Pakuti kukhazikitsa muyenera dumbbells. Pankhaniyi, amene ali oyenera omwe kulemera kuwala (pansi 5 kg). Komabe, pakalibe weighting amenewa ndi inu nthawi zonse ntchito mabotolo ndi madzi kapena mchenga. Kodi izi matako zolimbitsa pa masewero olimbitsa thupi kuti? Kwa atsikana kaŵirikaŵiri kunachitidwa ndi aphunzitsi odziwa. Kapena kanthu lonse imagwera pa atsikana okha.

Kuchita masewera olimbitsa thupi ili, m'pofunika kukatenga dumbbell, zolungama, limbitsani nsana wanu ndi manja kukokera pansi (monga ulamuliro, iwo popachika momasuka m'dera m'chiuno). Otsatidwa ndi pang'ono mawondo ndi kuchepetsa kumbuyo, bwino kutsetsereka zolemera pa miyendo yake. Kuchita kukweza dumbbells kumbuyo. Bwerezani gululi nthawi 20-25. Sunthani bwino ndipo popanda jerks. Musawafulumizitse. Tengani lalifupi kaye ndi kupuma kwambiri.

The pulogalamu maphunziro masewero olimbitsa thupi kuti: matako

Gym, mosiyana kunyumba, ali ndi malo aakulu komanso mwayi. The mwayi yeniyeni apa ndi kukhalapo kwa mlangizi waluso, amene nthawi adzakupatsani malangizo abwino ndi kupanga ndandanda wa maphunziro phased. Choncho, pamene mu chipinda, mungathe mmodzi dumbbells (5 makilogalamu zabwino), ikani lonse mwendo mu "plié" ndi kuchita anyonyomala. Pansi kwa nthawi yaitali mmunsi mwa dumbbell ndi wokhudza pansi. Pa nthawi yomweyo, onetsetsani kuti maondo anu musati kudzalamulira masokosi. Kodi waika atatu a nthawi 12-15.

anyonyomala zozama

zolimbitsa thupi lina lalikulu kwa matako olimba ndi anyonyomala kwambiri kapena stamped popanda zina "zikondamoyo". Kuti tichite zimenezi, ikani mapazi phewa lanu m'lifupi padera, kupeza khosi kapena kumbuyo kapamwamba ndi kunyamula katundu pa mapewa ake. Yambani kuchita anyonyomala, yang'anani mafupa a chiuno chanu ngati mukufuna kukhala pa mpando wosaoneka. Bwerezani kukambiranako atasinthana maudindowo zina 12-15, ntchito akanema 2-3.

Anyonyomala pa mwendo umodzi

Kuchita masewera olimbitsa thupi ili, muyenera khosi kapena kapamwamba ndi yaing'ono kulemera ndi benchi. The kuti chilango cha masitepe mu zovuta izi motere:

• Tiyandikire mpando kukhala kutsogolo kwake (60-90 masentimita basi).
• Mapazi phewa-m'lifupi popanda malo.
• Mawondo anu ndi kukweza khosi kapena nsanamira mpaka n'kuliika kumbuyo pa mapewa ake.
• Ikani manja mapewa-m'lifupi padera.
• Limbitsani nsana wanu ndi kukweza mutu.
• Atatsamira mapazi toed pa benchi.
• Kupuma ndi kuyamba kutsika mpaka nthawi monga m'chiuno sadzakhala kufanana pansi.
• Kutulutsa ndi kubwerera ku malo ake apachiyambi.

Kusintha miyendo ndi Bwerezaninso zomwezi pa ena. Bwerezani nthawi 15 pa lililonse mwendo. chiwerengero cha akubwereza mu nkhani iyi ndi bwino zomwe 2-3.

Kuukitsa matako mu polumostike barbell

Kuchita masewera olimbitsa thupi ili, oyambayo akhale pansi. Ndiye, Wopanda mapazi anu pansi bala ndi yaing'ono kulemera. Pankhaniyi, khosi ayenera m'chiuno. Pambuyo pake, mokoma pogona pansi ndi kugwira manja positi, kuyamba kukwera polumostik. Pakuti ichi amphamvu mapazi chonyansa kuchokera pansi, ndi kuyesa kuchotsa chifuwa mmwamba. Pambuyo kukweza ndi kutulutsa pang'onopang'ono m'munsi malo ake apachiyambi. Bwerezani kukambiranako atasinthana maudindowo zina 12-20.

Maphunziro pa matayala kapena orbitrek

Kuwonjezera maphunziro mphamvu zimathandiza kuti imfa mofulumira thupi ndi kusintha mawonekedwe a matako anu, muyenera kuchita ndi cardio. Kuti zimenezi zitheke, abwino ntchito pa orbitrek kapena matayala. Komabe, mu Zikatero, muyenera kuika lamba ngodya ndi kuweramira. Pankhaniyi, katundu pa matako adzakhala kuonjezera, amene adzamva ngakhale minofu wamng'ono "mfundo yachisanu" wanu.

Mwachidule, agwirizane cardio ndi kulemera maphunziro. Ndiyeno posachedwa, inu basi sakuzindikira nokha mu kalilole.