Zochita ndi dumbbells kwa akazi ndi amuna

Ngati inu sanayese kuonda, kupanga chithunzi awo abwino ndi zakudya imodzi yokha yomwe inu simukhala. Kuti tione wangwiro, muyenera kukhala kuphatikiza ufulu wa thupi, mafuta ndi minofu. Chifukwa chakudya kumachepetsa wosanjikiza mafuta, koma chifukwa minofu pofuna kuthandiza zolimbitsa thupi ndi dumbbells. Komanso, iwo kuthetsa inu wa zopatsa mphamvu zapadera, kusintha umoyo ndi matenda kagayidwe. Koma iwo nthawi zonse kukhalabe minofu kamvekedwe, kuthandiza kuti asiye kusintha obwera ndi ukalamba.

Zonse kulemera maphunziro amathandiza kulimbitsa mafupa ndiponso kupewa kufooka kwa mafupa, kuchepetsa kufala kwa matenda a khansa ya msana. Mukhoza yesezera thupi lanu ntchito dumbbells, kuchita kayendedwe achilengedwe popanda kusokoneza mbali ya kasinthasintha zimfundo ndi minofu ya matalikidwe a. Chifukwa cha chakudya mphamvu analandira ndi zazikulu ndi wothandiza minofu. Zochita ndi dumbbells ndi yosiyanasiyana ndi anapangidwa kuti pafupifupi minofu m'thupi. Okwana pali Zochita oposa mazana awiri osiyana, koma kuti mukhale kuti kusankha okwanira makumi awiri okha a iwo.

Maphunziro ayenera anayamba okha nthawi ndi maphunziro chisanadze utumiki, ndiye choyamba tiyenera kuchita zobwezeretsa kokoka, ndi pamenepo pokha kusuntha kwa dumbbells. Poyamba chinkhoswe ndi dumbbells ayenera katatu pa mlungu, ndiye inu mukhoza kuwonjezera maulendo 4-5 kwa mphindi 30-40. Zochita ndi dumbbells kuthandiza bwino zokwanira kuti akonze mawonekedwe wokongola. Musaphwanye nkhawa kuti nayenso kuwonjezera minofu: makhalidwe a akazi thupi Maphunziro Akakhalidwe Kazolengedwa sadzalola kuti zichitike. M'malo mwake, Zochita izi amathandiza kuchepetsa thupi mafuta, moto zopatsa mphamvu ndi kuonjezera minofu kamvekedwe.

Pa nthawi yomweyo thupi kamakhala kuchotsa maora a maphunziro ndi 400 kcal. Sport amapereka thandizo wokongola wa chithunzi wamkazi, makamaka chifuwa ndi manja, kumukweza maganizo ndi kuonjezera kudzidalira.

Chitani zinthu zolemera akazi zochokera pa zinthu zofunika zochepa.

1. Choyamba kuchita kokoka kuimirira, kumbuyo molunjika, manja mapewa-m'lifupi padera. Manja ndi dumbbells ayenera mosinthana pa Nyamulani ndi kutulutsa mlingo phewa ndi kuchedwa kwa masekondi angapo mu udindo uwu, kenako nkubwerera ku malo kuyambira imagwiridwa mpweya. Bwerezani nthawi 10 aliyense dzanja.

2. akuimirira miyendo pang'ono wopindidwa kugwira manja ndi dumbbell pansi ndi kutsamira mwachidwi manja ake dangling, popanda kupinda nthawi yomweyo kumbuyo. Bwererani odziŵika masekondi angapo manja ake pachifuwa wake ndi akwezeni iwo mmwamba, kukwera pa tiptoe. Onse kubwereza kasanu 15.

3. atatsamira patsogolo ndi kutsitsa manja ake ndi dumbbells pansi, atenge mwendo mmbuyo ndi mmwamba. Dumbbells kutenga mu dzanja kulongosola manja ake, kupuma mu udindo uwu masekondi angapo. Chitani kuchita nthawi 15. Ndiye kusintha mwendo ndi ofanana anabwereza nthawi 15.

4. atatsamira ndi dzanja limodzi pa nsana pa mpando wake, wina ndi dumbbell pa kutulutsa atenga m'chifuwa wake atagwira ake mwamphamvu ngati n'kotheka. Bwerezani aliyense kuyenda maulendo 10. Ndiye kuchita chimodzimodzi ndi linzake.

Zochita zonse ndi dumbbells akazi ayenera kuchitidwa popanda kayendedwe iliyonse mwadzidzidzi yosalala ngati nkotheka. Makalasi ndi maofesi aliyense ayenera ikuchitika pafupipafupi ndi ndende pazipita. Makamaka pambuyo katundu kupereka thupi zina pa tsiku lotsatira. maofesi amenewa ali contraindicated, akazi ndi kuthamanga kwa magazi.

Zochita ndi dumbbells amuna anachita, kusunga ndondomeko zina: choyamba minofu ya mkono extensor ndi flexor, kenako minofu ya lamba phewa, ndiye torso, ng'ombe minofu atolankhani. Ndi Zochita onse amuna ayenera kukhala lalikulu mphamvu katundu pa magulu osiyana minofu. Ngati katundu sikokwanira, ndiye m'pofunika kuphunzira Zochita, ndi zolemera.