Zochita kwa atolankhani ndi matako bwanji kukwaniritsa ungwiro

thupi langwiro - si yekha mwayi moonetsera kukongola kwake. Lathyathyathya pamimba, matako olimba - chinachake chonyaditsa. Koma osati chifukwa eni (ndi eni) a kokoma ayende maganizo mwachangu atsikana. Osati chifukwa ndi chizindikiro chabwino kwambiri cha olimba ndi thanzi.

Ambiri maphunziro maganizo wasonyeza kuti anthu ang'ono ndi zosavuta yekha kuti angakonze moyo, koma ntchito ndi malonda, ali bwino kwambiri. Kumene Mawu amenewa achititsa kwambiri kumveka anthu. Komabe tikhoza simukuvomereza kuti eni thupi ang'ono kwambiri chikhulupiriro, ndi apamwamba kudzidalira, amene Inde, amawathandiza iyende kwambiri muzochitika zones za moyo. Pali chinachake kuyesetsa kuti. Sichoncho?

zifukwa zitatu kuchita ndi thupi lake

Kuonda, kupanga miyendo wochepa, kapena kupeza mavu m'chiuno - zifukwa zimenezi zambiri kutsogolera anthu amene amabwera ochitira masewera a. Palibe mkangano ndi zithandize. Koma pamodzi ndi kukongola kwa ntchito pa thupi lanu kumabweretsa zingapo zofunika ndi watanthauzo munthu aliyense, kuphatikiza:

• A dongosolo amphamvu chitetezo ndi umoyo wabwino. Asamapereke zambiri kumabweretsa kuwonongeka kwa thanzi ndi dzuwa. Kufufuza kwaposachedwa kwasonyeza kuti anthu zolimbitsa thupi zowawa 46% zochepa, ndipo mu nkhani ya matenda imafunika 41% zochepa nthawi kuti achire.
• Kumawonjezera dzuwa. Maphunziro ndi mphamvu kudzudzulidwa kumalimbitsa mtima ndi mitsempha ya magazi, minofu ndi dongosolo kupuma, kuwonjezera luso zinchito. Zochita kwa atolankhani ndi matako opindulitsa zotsatira ziwalo mkati, amene kumawonjezera kupirira. Kafukufuku mabwana anasonyeza kuti kupereka mmalo ntchito, kutsogolera moyo wathanzi. Malinga ndi iwo, anthu otere adziwa kwambiri mafoni, anasonkhana osavuta kupita, ndipo kusankha ntchito imafunika nthawi 10-15% zochepa.
• Liwiro ukalamba. Asayansi a ku University Saarland ankaphunzira natsimikizira kuti kuchita masewera olimbitsa thupi kubweza ukalamba zaka 9. Mwakuthupi anthu yogwira osati kutalikitsa moyo wawo komanso angathe kuchita zazikulu mu mawu a matenda obwera ndi ukalamba.

Gwirizanani, zabwino kuchita Zochita kwa atolankhani ndi matako, kupeza zabwino wochepa thupi, ndi kupeza bonasi kwa thanzi labwino bwino ntchito ndi kutalikitsa moyo?

Kuphunzitsa

Musanayambe kuphunzira, muyenera kukumbukira chinthu chimodzi - thupi lonse mofulumira Amasintha kuti zofuna kukhetsa thukuta. Choncho, kukwaniritsa zotsatira za maphunziro awo ndi kusintha izo. Ndiko kuti, ngati cholinga cha ntchito - wotentha mafuta, kenako zosiyanasiyana maphunziro katundu wanu. Mwachitsanzo, mu sabata loyamba kusiya 3-4 zofunika thupi, koma kukuza chikuyandikira. Ndiye kubweretsa kwa Zochita 8-10, koma waika 3-4. Motero, thupi adzakhala ndi katundu zonse zachilendo.

Pakufunika kupsereza mafuta aerobic ntchito. Uli ndi madzi, cardio, kapena mtundu uliwonse wa othamangitsa. Pre-kulimbitsa thupi zochangamutsa chofunika kwa mphindi 10. Izi akhoza kudumpha chingwe, kuthamanga. Ndiye muyenera malizitsani kokoka, kuphatikizapo rotational zoyenda mu malo. Pomaliza kuchita zochangamutsa anatambasula Zochita.

pulogalamu yophunzitsa

Yowerengera pulogalamu maphunziro, ntchito mu Zochita 7-10, izo m'pofunika kuti ndithetse minofu onse. Kuchepetsa kuchuluka kwa thupi, kuwonjezera njira ndi mosemphanitsa.

Maphunziro umalimbana moto mafuta, ayenera kwambiri.

• Kusazindikira wotopa, taphunzira Zochita magawo chapamwamba ndipo m'munsi mwa thupi.
• Kuyamba ndi kutha magawo ndi Zochita kuwala ndi malo waukulu pakati.
• Kusintha nthawi pa Zochita zofanana, monga ena minofu ntchito, koma m'njira zosiyanasiyana.
• Kuwonjezera makalasi zolimbitsa thupi latsopano, anthu amene alibe anachita. Pali mazana a iwo. Kuziphatikiza akamachita maphunziro ndi zipangizo zina (dumbbells, barbells, bodibar). Mwachitsanzo, wokhulupirira ndi fitball kwa womkanikizawo, matako, ntchafu ndi imathandiza kuti muwone magulu osiyana minofu.

m'mimba Zochita

Zochita chifukwa cha khamu la akhoza kugawidwa mu yachiwiriyo. Choyamba - izo amasonyezera pa kupotoza. Chachiwiri - kukweza miyendo. Mu njira choyamba ntchito ya rectus abdominis, udindo kupotoza torso. Choncho, Zochita izi ndi zofunika kwambiri kuposa kutukula torso. Ngati chachiwiri, atolankhani sachiza intensively, makamaka adamulowetsa iliopsoas minofu. Ndi kusankha Zochita amenewa, atolankhani, miyendo, matako, mukhoza ntchito nthawi yomweyo:

• Kutukula miyendo atakhala. Khala pansi, manja kumbuyo nkhawa. Kukweza mapazi ake, thupi amatsamira patsogolo ndi kupuma kunja. Miyendo kusunga molunjika.
• "Tuck." Bodza pa nsana wanu, mikono anawonjezera pa mutu wanu, limbitsani miyendo yanu. Pokoka mpweya, kukokera maondo anu m'chifuwa chanu. Miyendo monga mwamphamvu ngati n'kotheka kusuntha kwa thupi. Pa kutulutsa ndi, kubwerera ku malo poyambira.
• Kupotoza kunama. Kugona pansi, manja kumbuyo mutu wake. Bend pa maondo, mapazi kwathunthu kugonana apamwala. N'kupuma, kukoka mpweya wanu ndi kukweza mutu wanu ndi mapewa. Kutulutsa - kuyambira malo.

Zochita pa matako

Ndipotu, thupi matako ndi ntchafu, atolankhani kuphimba minofu gulu. Iwo ntchito pa minofu wina. Zochita kuphunzitsa matako, monga ulamuliro, kapena m'chiuno, kapena erectors msana, kapena onse pamodzi.

• anyonyomala zozama wangwiro kugwedezeka matako. Pamene mavuto Mpofunika ntchito dumbbells kapena bodibar. Imani mowongoka, mapazi phewa m'lifupi padera. Chidendene pa pansi zolimbitsa thupi si kugwetsera. Squat ndi kutenga dumbbell. Pa thupi squat amatsamira patsogolo, mafupa a chiuno - kumbuyo. Pamene kukweza miyendo kuwongoka.

• Lunges ndi dumbbells. Kudzongoka, kutenga dumbbell mmanja mwanu. Kumanja phazi kutenga sitepe kutsogolo, kumanzere amakhalabe malo. Pa zachifalansa muyenera kukhala pansi. Pa kutulutsa wa - kukankhira kuchokera pansi, kukwera ndi kubwerera ku malo kuyambira.
• Aphunzitsiwa ntchito minofu ya kumbuyo ndi matako. nyumba amachita mu njira ziwiri. The choyamba - pansi. Bodza pa mimba yanu, mikono anawonjezera patsogolo. Pa pokoka mpweya kugwetsera kumapazi ake pansi, kutulutsa - poyambira malo.

Zogwiritsira zokambirana kwa atolankhani ndi matako

Amasonyezera pa matako ndi kukanikizana kwambiri. Iwo amasiyana Mwachangu ndi katundu. Koma tikumbukire kuti kuchita masewera olimbitsa komanso Zochita, koyenera kuti magulu onse minofu. Yowerengera dongosolo ntchito, kuphatikizapo mmenemo 2/3 Zochita kwa minofu kuti ayenera kutulutsa. Makamaka ngati Zochita ABS wanu, matako. 1/3 akhale zipangizo minofu ena onse.

Pofuna kukwaniritsa zotsatira likhale ntchito minofu yanu m'mimba ndi matako, muyenera katundu wabwino ndi ntchito yapadera. Kumene, mu holo, kumene amachita zipangizo, ndi miyeso yaulere, kuchita moyenera. Koma kunyumba mukhoza kukwanitsa, koma adzakhala nako kuyesetsa ndithu, zonse kuwonjezeka njira ndi akubwereza nthawi kusintha pulogalamu maphunziro. Pansipa zovuta ndi wangwiro kunyumba workouts. mu nthawi yochepa thupi atolankhani ndi matako omangika minofu, ndipo patatha mwezi umodzi iwo kwathunthu losandulizika.

maphunziro Home

• Planck kutsitsa bondo. Kum'menya aima lamba - mapazi phewa m'lifupi padera, mikono wopindidwa pa elbows, manja kugwirizana m'linga. Zingabweretse atolankhani, weramitsani mwendo umodzi, kukhudza pansi ndi bondo wake. Kutenga poyambira malo. Pambuyo nambala inayake ya akubwereza (10 mpaka 20 Nthawi) kuchita zinthu kuti ndi phazi lina. Planck - zolimbitsa m'chilengedwe chonse. Press, matako, Manja ndi miyendo ndi mphamvu izo kudya mokwanira.
• Kukwera kwa miyendo. Kuchita masewera olimbitsa thupi muyenera kukhala m'mphepete mwa mpando. Manja kusunga mpando. Back mwamphamvu ndi kumbuyo kwa mpando. Kwezani miyendo yanu. Bwerezani kupanga maulendo 6 mpaka 10.
• Thabwa ndi kuwuka kwa bondo. Mapazi phewa m'lifupi padera, Taphunzira pa elbows anu, manja atsekedwa ku linga. Kodi kutambasula atolankhani, kukhotetsa mwendo ndipo bondo kukhudza pansi. Kwezani mwendo mmwamba. Pambuyo nambala inayake ya kubwereza (10-20) kuchita zinthu kuti ndi phazi lina.
• Anyonyomala pa mwendo umodzi. Imani mowongoka, manja m'chiuno. Thupi kutengerapo pa mwendo umodzi, ikani bondo pa mwendo wina pamwamba chabe bondo. Zingabweretse atolankhani ndi kuchita squat. Pambuyo nambala inayake ya kubwereza (8 mpaka 15) kuchita kuchita zina mwendo 2-3 njira.
• N'zosiyana azipiringa. Bodza pa nsana wanu, miyendo m'mwamba, mawondo anu, akakolo kupandira. Manja kumbuyo kwa mutu wake. Retract m'mimba kuti mafupa a chiuno pang'ono kuchoka pansi, khalani mu udindo uwu. Pambuyo kukweza mutu wake ndi mapewa. Thamangani waika 4 aliyense 10-15 akuluakulu.
• Kukuthandiza miyendo. dzanja lamanja kudalira kumbuyo kwa mpando, kuika pa ntchafu yake kumanzere. Masokosi atumiza kwa mbali, zidendene pamodzi. Retract mimba, ndi matako kutambasula ndi kukoka mwendo pambali. Bwerezani nthawi 10-20. Imateronso ndi mwendo wina. Chitani kuchitidwe waika 2-3.

Kodi, pamene ndi mmene kuchita

Zonse makalasi - mkhalidwe wofunika kwa kukwaniritsa zotsatira ankafuna. Oyamba mungachite Zochita kwa matako ndi kukanikizana nthawi 2 sabata. Zambiri masewera 3 zina. Liwiro zotsatira n'kofunika, ndi kwambiri ndi kulimbitsa thupi ayenera kukhala. Nkofunika saphunzira. Akulumphalumpha 3-4 workouts pamwezi amachepetsa mphamvu ya maphunziro ziro.

Kutalika kwa maphunziro zimadalira cholinga cha maphunziro. Kusunga mu mawonekedwe zokwanira akonzedwa 30 mphindi. Pofuna kuonda maphunziro nthawi angafikire maola 1.5. Kuti thandizo Mphindi 50 chikukwanira. Ganizirani kufunika ndi kutopa patsogolo maphunziro. Ndithudi muyenera kuchepetsa nthawi maphunziro, ngati mphamvu ikutha.

Nthawi kuchita zimadalira biorhythm munthu aliyense. Choncho, chimango chimodzimodzi kwa onse sipangakhale. Ndi zinthu zina, monga ntchito, onse payekha. KUFOTOKOZERA nthawi maphunziro, n'kofunika kuganizira zinthu zitatu zofunika:

• Phunzitsani nthawi yomweyo (kuphatikiza kapena opanda ola 1).
• Pa ola loyambirira pambuyo akudzuka zolimbitsa n'zosatheka.
• Onani maphunziro sayenera patapita maola 2 pamaso yogona.

chakudya

Njira chithunzi changwiro - si kubowola atolankhani, matako. Kwa atsikana amene akufuna kugula mawonekedwe okopa ndi kuonda, ndi loyamba la onse zakudya wokongola.

Nkofunika n'kudziphatika kwa malamulo yakuti:

• Milingo ankadya masana ndi zosakwana kudyedwa.
• Pali zambiri, mu chakudya chochepa, nthawi zosachepera 4 tsiku.
• Musati mwadya chakudya cham'mawa.
• Chikuonetseratu chakudya palibe pasanafike maola 5 pamaso yogona.
• Kumwa madzi ambiri, osachepera 2 malita patsiku.
• Kuonjezera kudya mlingo zomanga thupi.