Chotsatira chake, kutopa ndikokuyendetsa, ndipo chidwi cha maphunziro chikufalikira. Zonsezi sizinachitike kwa inu, talemba zovuta zomwe zingayambitse kusokoneza thupi, komanso kulimbitsa zolimbikitsa magulu. Yambani ndi 5 zochitika zofunikira zamphamvu. Mukakonzeka, phunzirani zotsatira zitatu, pang'onopang'ono kuonjezera chiwerengero cha njira ndi kulemetsa. Onjezerani maphunziro a cardio, ndondomeko yomwe imamangidwanso pambali ya kuwonjezereka kochepa. Ngati mutagwirizanitsa zinthu zonsezi, mutha kukhala ndi chiyanjano komanso chikhumbo chopitirizabe kukhala ndi thupi labwino. Tiyeni tipeze pamodzi momwe tingagwiritsire ntchito masewera olimbitsa thupi kuchotsa mafuta m'chiuno.
Timapititsa patsogolo kagayidwe kameneka
Yambani ndi 5-10 mphindi zochepa za cardio. Phunzitsani katatu patsiku, kusangalala osachepera tsiku limodzi pakati pa makalasi.
Kubwereza, kuyandikira ndi kulemetsa
Mkalasi 1. Ngati muli oyamba, pangani magawo awiri a khumi ndi awiri (10-15) obwerezabwereza a zochitika zisanu zoyambirira. Pambuyo pa ntchito iliyonse 4-5, yonjezerani katundu ndi 10%. Pambuyo pa mwezi, mukhoza kupita kumtunda 2. Pamene katundu wotsutsana ndi choyambirira, onjezerani zovuta zitatu zovuta.
Mutu 2. Ngati mukuchita masewera olimbitsa thupi kwa miyezi isanu ndi itatu, tsatirani ma seti awiri a ma 8 omwe mumaphunzira. Pambuyo pa 4 ntchito iliyonse, yonjezerani mphamvu ndi 10%. Pambuyo pa mwezi, phunzitsani masewero ena atatu. Kumapeto kwa gawo la mphamvu, yesani maulendo awiri a zochitika zolimbitsa thupi pazofalitsa, monga "njinga". Kumenya. Gwirani magulu akuluakulu a minofu, mutagwira aliyense kutambasula masekondi 15-30.
Kuchita masewera olimbitsa thupi
Kuphatikizana kophatikizana. Katemera, mapiko m'makowa ndi kumbuyo kwa ntchafu amagwira ntchito. Ikani benchi ya masewera olimbitsa thupi pakati pa maimidwe a simulator kotero kuti mapeto ake ali pansi pa mtanda. Imani ndi nsana wanu kumtanda (mapazi am'mbali pambali pa mtunda wa masentimita 45), gwirani ndi nsonga yaikulu. Pamene mukugwiritsira ntchito makina osindikizira, pitani pansi mpaka mapewa atuluke pansi. Pang'onopang'ono mubwere ku malo oyamba ndikupanga 1 kuyandikira. Kenaka muthamangitse mapazi pansi pa barani, uwaike mozama kusiyana ndi mapewa ndikufutukula masokosi 45 °. Bwerani mawondo anu ndi kupanga squat-plie, kuyesera kukhudza mabowo a benchi. Lowani ndi kubwereza. Poyamba anayeza: mpaka 12 kg.
Kutentha mafuta, kukhala ndi chipiriro
Sankhani mtundu uliwonse wa ntchito ya aerobic. Ikhoza kuyenda kapena kuyenda, kudumpha chingwe, kuvina, kuchita pa cardio. Ndipo musaiwale za kutenthetsa ndi kugunda.
Ndodo ya Elbow
Mitundu ya pakati pamsana, kumbuyo kwa mapewa, biceps ndi ntchito yofalitsa. Ikani mpira wathanzi kutsitsira kumanzere kwa sitima yonyamula galimoto pamtunda wa pafupi phazi limodzi kuchokera pamenepo. Onetsetsani chogwirira pansi pambali. Tsamira pa mpira ndi bondo lako lakumanzere ndi mkono wakumanzere. Gwirani chingwecho ndi dzanja lanu lamanja, chikhato chimayang'ana chamkati, kumbuyo kuli kolunjika, makina osindikizidwa amatha. Gwiritsani zingwezo, gwirani chingwe pansi pa chifuwa, mapewa ndi chiuno musamawuluke. Pewani dzanja lanu pang'onopang'ono, chitani zonse zobwereza. Sinthani manja anu ndipo mutenge njira ina. Poyamba anayeza: 5-10 makilogalamu.
Lunge ndi kutsogolo kwachingwe
Pali quadriceps, minofu ya matako, kumbuyo kwa ntchafu, calves ndi kufalitsa. Ikani masitepe pamtunda wa m m kuchokera ku chingwe cha traction simulator. Onetsetsani chogwirira pansi pambali. Imani ndi nsana wanu ku sitepe ndi nkhope kwa simulator, ndi manja owongoka kumvetsetsa chogwirira. Ikani phazi lamanja pamphepete mwa nsanja, yesani makina osindikizira ndikuchotsani masamba. Gwerani mumtunda kuti bondo lakumanzere likhale pamwamba pa bondo, ndipo lolondola - yang'anani pansi, musagwedeze mitu yanu. Yambani miyendo yanu ndikuyambitsanso njira imodzi, kenako mwendo wina. Kulemera koyamba: 10-20 makilogalamu.
Kuphwanyidwa
Minofu ya chifuwa, kutsogolo kwa mapewa, triceps ndi ntchito press. Bwerani mawondo anu. Manja amatsamira pa zitsulo zolemera makilogalamu 4-5 patali pang'ono pang'ono kuposa mapewa. Lowani makina osindikizira. Thupi liyenera kupanga mzere wolunjika kuchokera kumutu mpaka kumadzulo. Pansi, tambasula zitsulo zanu kumbali kuti mugwirizane. Yambani manja anu, kubwerera ku malo oyamba. Bwerezani.
Kupereka manja anu
Biceps amagwira ntchito, komanso kumbuyo kumbuyo. Imani bwino, ikani mapazi anu pambali pa mapewa, manja ndi ziboliboli zimatsitsa mwaulere pamtanda, mitengo ya kanjedza ikuyang'ana kutsogolo. Kugwedeza zitsulo zanu, kukoketsani nsapato pamapewa anu. Lonjezani manja anu mkati ndikukankhira mmwamba, ndipo musaweramitse manja anu. Bwererani ku malo oyamba ndi kubwereza. Zolemera: zopopera za 2-6 makilogalamu.
Zovuta zovuta
Pitani ku benchi
Ntchito ya quadriceps, komanso minofu ya matako ndi kumbuyo kwa ntchafu. Ikani phazi lanu lakumanzere pakati pa benchi, yoyenera - yatsamira pala zala. Zisokonezo zimakanikizidwira ku mapewa. Tulutsani phazi lanu lamanja ndikukwera pa benchi, mutenge thupi lanu kumanzere kwanu. Kenaka lembani bondo lakumanja ndi kulikwezera ku msinkhu wa ntchafu. Popanda kusuntha phazi lamanzere, bwererani ku malo oyamba. Njira imodzi yoyamba ndi imodzi, kenako phazi lina. Zolemera zoyamba: zopopera za 1-4 makilogalamu.
Bweretsani kukoka kutsogolo patsogolo panu
Chitani zotsatira zochita 2. Mitundu ya chifuwa, gawo lina la mapewa ndi ntchito ya m'mimba. Onetsetsani mtanda wamtunduwu m'munsi mwa chingwe cha traction simulator. Imani kwa simulator ndi masentimita makumi atatu kutalika kwake, miyendo ikhale mbali yapakati. Gwira mtanda wamtundu wapamwamba pakati, chingwe chikudutsa pakati pa miyendo.
Pewani mpira wa thupi
Chitani zotsatira zachisanu. Triceps, minofu ya chapachifuwa, kutsogolo kwa mapewa ndi ntchito pamimba. Lembani ndi manja anu olunjika pa mpira, manja pambali ya mapewa. Ndiye bwererani mmbuyo pang'ono, miyendo yosiyana. Lowani makina osindikizira. Pamene mukugwedeza manja anu, mutsike pansi, pamene mukukhalabe pafupi ndi thupi lanu momwe mungathere. Bwererani ku malo oyamba ndi kubwereza. Kuti muwonjezere katundu, khalani pansi pa masokosi, osati pa phazi lathunthu.
6 Zinsinsi
Mitundu - ng'anjo iyi, kumene mafuta amawotcha. Pofuna kumanga minofu yambiri, maphunziro okhawo sali okwanira. Ndifunikanso kuyang'anira kuchuluka kwa zakudya ndi kudya mapuloteni okwanira. Zakudya zochepa kwambiri zimapangitsa thupi kusinthana ndi "ndalama", motero, kuchepetsa thupi kumachepetsa. Kudya nthawi ndi pang'onopang'ono, makamaka - 6 pa tsiku. Ndi mafashoni awa, mukhoza kusunga shuga wa magazi ndikupewa kudya kwambiri. Muzidyetsa thupi lanu ndi chakudya chokwanira komanso kuchepetsa zakudya zoyengedwa (zokoma ndi ufa). Muyenera kugona maola 8 pa tsiku. Konzani nthawi yanu, ganizirani zomwe zikuchitika ndipo musadziike nokha pangozi.