Wokhulupirira ndi weighting chifukwa mapazi, manja, matako. Kodi kufukiza mafuta pamimba ndi flanks

Aliyense akudziwa kuti moyenera zakudya - chinsinsi kuonda. Koma adzakupatsani zotsatira zabwino, ngati imodzi kuchita Zochita ndi weighting. Aliyense amene akufuna kuonda ndi pulogalamu payekha kusintha thupi chofunika. Choncho, tiyenera kuganizira kukonza malo ambiri mabvuto. Nkhaniyi wapereka njira kuwonda kuti madera 10 wa thupi. Sankhani Zochita ochepa ndi kutsatira zonse.

Maphunziro zolemera othandiza kwambiri chifukwa katundu zina amayambitsa ntchito kwambiri payokha anatengedwa minofu kuti anafunika kudzudzulidwa. Komanso, weighting kumawonjezera mphamvu, molondola ndi kumveka kwa kanthu. Ndipo zonse izi zimawapangitsa ndondomeko ya kuonda mofulumira ndi waphindu.

Kusankha weighting

Musanayambe atenthe mafuta pamimba ndi m'chiuno, matako, manja ndi miyendo, muyenera kuganizira momwe aakulu akhale dumbbell. mabogi ambiri amakhulupirira kuti m'pofunika kusankha kulemera kuti zosavuta kusunga nthawi yaitali mkono wake. Mwachitsanzo, akazi ambiri, chithunzi ndi 5 kg.

Ndi kufunika kusintha natrenirovannosti thupi kukweza katundu. Mungathe kuwonjezera kulemera kwa nthumwi weighting (pafupifupi pa makilogalamu pa miyezi 2) kapena kuonjezera chiwerengero cha waika pa thupi. Pakuti kunyumba workouts woyenera dumbbells, kettlebells kapena mabotolo zonse wodzazidwa ndi madzi kapena mchenga mbewu. M'masitolo zapaderazi, mungapeze zolemera ndi kulemera chosinthika, koma monga ulamuliro, ndi okwera mtengo. Palibe woipa kuposa botolo, amene mosavuta m'malo ndi bulky kwambiri.

Kodi mukudziwa nthawi kuwonjezera kulemera? Penyani anu bwino pa ntchito yonseyi ndi weighting lapansi. Ngati inu mosavuta timaigwira ndi simutopa mu njira yoyamba, ndiye omasuka kutenga ankawonjezereka dumbbell.

Terms zolimbitsa thupi

Kulemera imfa pulogalamu ntchito, akatswiri amalangiza kutsatira malangizo zingapo zothandiza.

1. Pa nthawi ya maphunziro musaiwale kusunga zakudya zoyenerera. Muyenera kukhala mapuloteni pano, mafuta wathanzi ndi chakudya mu chakudya. Mwa njira iyi adzanyekeratu zopatsa mphamvu, ndi kulemera - kuti zophukiranso mmbuyo.

2. Sitima, ngati si tsiku lililonse, nthawi zosachepera 3 pa sabata kwa theka la ola.

3. Pa ntchito yonseyi ndi weighting ndi samalani kupuma. Only katundu tima udzayaka mafuta mu maselo. Kodi kuonjezera kugunda kwa mtima ndi chiwerengero cha mpweya.

4. Musati muyesere kwambiri kuonda - ndi zoipa. Simufunikanso wotopa okha, tamaliza maphunziro ndi zonse ayenera kokwanira.

5. Control kulemera kangapo pa mlungu.

6. Onetsetsani kuti Njira ya Zochita kwa minofu osiyana pofuna kupewa maganizo kwambiri pa msana.

7. Yesetsani kuphunzitsa madzulo ndi m'mawa kapena m'mawa. Izi ndi nthawi zothandiza kuonda.

Mfundozi kungoyankha kuthandiza mmene kuwotcha mafuta pamimba ndi flanks, m'chiuno, miyendo ndi manja.

zochangamutsa

Musanayambe kusonyeza ndi weighting, kuchita ndi kulimbitsa thupi. Izi kusintha thupi mtolo yogwira. Yambani ndi kuwala anatambasula za thupi. Kudzongoka, manja kulumikiza pamodzi ndi kukokera pamaso pake. maondo anu ayenera pang'ono akunga. Kokani mikono yanu kutsogolo ndi kumbuyo anamaliza. Gwirani udindo uwu masekondi 10. Kenako kutambasula m'mwamba motsatizana msana. Manja kumbuyo kwake ndi kugwirizana Chikoka kumbuyo. Mungathe kubwereza kangapo. Tsopano ndinu wokonzeka kuchita ntchito yonseyi ndi weighting kwa kuwonda.

Kumbukirani! Ngati mukufuna kusintha manja, torso kapena mapewa - kutenga dumbbell mu dzanja. Ngati mukufuna kukonza pamimba, m'chuuno kapena matako - kulemera pansi miyendo. Tiyeni titsegule ku Zochita chifukwa chosiyana "malo vuto."

M'mapewa, kumsana, pamimba

Mapazi phewa-m'lifupi popanda malo, pokhala iwo eni wokha kudzongoka. Nyumba poyera pang'ono patsogolo, kupinda mmbuyo. Musati slouch, kutembenukira tsamba. Pakuti bata, mungathe kutambasula mapazi anu pansi ndi mawondo pang'ono. Manja ndi dumbbells ayenera adatchithisira pansi ndi elbows pang'ono wopindidwa. Pa nthawi yomweyo akweze dzanja lawo, ndi dzanja ayenera kuyang'ana m'mwamba. Musati aziweyulira mikono, ndicho Chikoka. Msana ndi mapewa ayenera anamva mavuto. Pangani 3 kukukhala awa a nthawi 10-15.

Kukongola, matako ndi miyendo

Izi ndi zolimbitsa wabwino ndi weighting kwa manja ndi m'munsi malekezero. Manja kutenga dumbbells ndi miyendo lonse kukonza. Maondo elbows wanu ndi kukankhira kwa m'chiuno. Anachita kayendedwe ayenera kwambiri. Kodi lunges ndiye Chabwino, ndiye unasiya phazi, alternately kupinda mawondo. Pambuyo waika angapo nthawi 7 ntchito ya manja kugwirizana. Kuchita lunges, unbend ndi kukhotetsa elbows, kukoka weighting m'chifuwa wake. Onetsetsani kuti mwendo umodzi anali molunjika wina poyera patsogolo. Musanyamule kulemera ndi minofu gluteal, kotero mulibe perenapryazhete kumbuyo. Komanso, nthawi zonse elbows anu pa m'chiuno mwanu. Kachiwiri, kutenga njira zingapo.

Triceps, pamimba

Mapazi kusiya m'lifupi m'chiuno, kupinda pang'ono pa mawondo. Angaubweze molunjika wanu ndi pang'ono ingapendame thupi patsogolo, kaphatikizidwe tsamba. Pamene kuchita masewera olimbitsa thupi ndi pamwamba weighting mavuto, ndi kufunika kumangitsa m'mimba. M'manja kuwagwira dumbbells alternately zosinthira ndi unbend iwo kumbuyo, popanda kusintha udindo wa chigongono. Muziona njira ntchito. minofu yomangika ya chiuno ndi atolankhani. Ntchito chigongono olowa, osati mapewa. Pankhaniyi, manja alibe kukacheza. Bwerezani kukambiranako atasinthana maudindowo nthawi 10.

obliques

Mapazi pang'ono kukonza mu dzanja kutenga dumbbell. Kodi anaŵerama mbali, pamene kutsetsereka pa mbali ya manja ake. Tsatirani njira 7.

Kuchita zotsatirazi ndi weighting kwa mapazi, komanso minofu lateral, ndi zabwino kwambiri komanso. Tengani dumbbells ndi kukhala pa womberani mpira. Sunthani mu madera osiyana, kuthandiza okha ndi miyendo popanda kusuntha thupi. Kuti tizikonda zotsatira mapewa chinatsika patsogolo. Ndi zothandiza kupatutsa gymnastic hoop. Mugule ndi odzigudubuza kutikita kapena kuchita pulasitiki wamba, pang'onopang'ono ankawonjezereka. Kwambiri pa maphunziro amenewa - nthawi zonse mobwerezabwereza.

Mapewa, chifuwa, mimba, matako,

Pogona pa mphasa ndi nsana wake, miyendo somknite tukulani. Pang'ono kupinda manja anu ndi dumbbells ndi kutukula tokha pamwamba bere. Iwo kawetedwe mu dzanja, dzanja kukhudza pansi. Bwererani ku malo poyambira. Khalani matako ako pansi ndi chiyani kupinda mmbuyo. Tsatirani gululi bwino, popanda jerks. Kodi waika 3 zolimbitsa thupi ili ndi weighting kwa matako ndi pamimba, chifuwa ndi mapewa nthawi 10.

Pamimba, mkati ntchafu

Kukhala pa mphasa, weramitsani miyendo ndi mapazi anu pansi. Pakati pa mawondo, gwirani weighting. Manja kukoka matako ndi modekha unakhota. Pamene akuchita Zochita Taphunziranso elbows wanu. Yesani Finyani mawondo dumbbell, ndiye kumasuka m'chiuno. Kodi kuyenda kwa zinthu zimenezi maulendo 40 kwa waika 2.

Pamimba, matako, ntchafu kutsogolo

Pakuti khoma kukumbatira ndi matako ndi masamba phewa, kutembenukira mapewa. Pitirizani wanu m'lifupi mapazi phewa, n'zotheka polojekiti ndi kukankha iwo kutsogolo. Pang'ono mawondo anu ndi manja ndi dumbbells uprites ntchafu kuchokera kutsogolo. Alternately, amayesa kuuchotsa mapazi mwachindunji moti zikufanana ndi pansi. Chala ndi chikoka pa. Sizipanga alili mwadzidzidzi jerks pamene kuchita masewera olimbitsa thupi ndi weighting lapansi. Kwa mapazi ndi zimfundo ndi zoopsa kwambiri. Kupanga maulendo 3 10 kubwereza.

Pamimba, matako,

Bodza pa nsana wanu, kukweza miyendo yanu molunjika mmwamba. Akakolo, gwirani kuwala kulemera chuma kapena botolo pulasitiki (kanthu). Pamodzi thupi, muike manja anu pansi uprites manja. Kwezani miyendo yanu khama la pamimba ndi matako. Nthawi zambiri izi sizingakhoze kuchitidwa. Pali zofunika kwambiri kuona "kunyamula" maganizo pamimba ndi matako. Kodi waika 2 maulendo 10.

Matako, m'chuuno kuseri

Yotsatira, tidzakambirana achite Zochita ndi weighting kwa matako ndi kumbuyo kwa ntchafu. Pakuti ichi kuima pa maondo, elbows moganizira (kapena kanjedza). Kumbali lamkati la bondo achepetsa dumbbell. Yemweyo wopindidwa mwendo tukulani, ndiye m'munsi. Mu bondo ili akhale pamwamba torso ndi. Bwerezani nthawi 12-15. Tsopano kodi izo ndi mwendo wina. Thamangani njira ina. Khalani maso pa m'chiuno, sitiyenera sag.

Matako, lateral ntchafu

Imani pafupi ndi khoma ndi Taphunzira pa dzanja lake. Mosiyana ndi kusunga weighting pa ntchafu kutsogolo. Kwezani mwendo mosiyana ndi mbali 45 madigiri kuchokera pansi. Pamene akuchita Zochita pa ntchafu ndi chidendene weighting kukokera ndi kuchepetsa sock ndi miyendo pansi. Ngati pali mavuto alionse, m'munsi matalikidwe a atamva. Kodi waika 3 patsogolo ndipo popanda jerks nthawi 12 pa lililonse mwendo.

Kuchita Zochita ndi dumbbells molondola ndi kupeza chifukwa chachikulu Patapita miyezi yochepa!