Ndikovuta kwambiri kuchepetsa kulemera m'mimba ndi m'chiuno, koma n'zotheka! Kungoti nthawi zonse tichotse mafupawo kumbuyo, tidzakambirana m'nkhaniyi. Tsatirani malangizo a wophunzitsi wathu, ndipo mafuta anu adzasanduka minofu!
Lamulo loyamba ndilowetsamo mafelemu kumbuyo: mphamvu ya mphamvu
Popanda zakudya zoyenera, zakudya zamapuloteni, mafuta ndi chakudya, kuchotsa mafuta m'mbuyo kumakhala kosatheka. Mafuta amtundu kumbuyo amathandiza ngati kamera, koma mmalo mwa madzi amapeza mphamvu zowonjezera zowonjezera. Choncho, njira yoyamba yopita kumbuyo ndi zakudya zabwino .
Komanso muyenera kuchepetsa kugwiritsira ntchito maswiti, mbatata, zakudya zamchere komanso mafuta. Sakanizani "kuvulaza" ndi masamba a saladi ndi yogurt - ndi chokoma komanso chothandiza. Pezani anzanu ndi kayendedwe kabwino ka madzi ndikumwa pafupifupi 1.5 malita a madzi ozizira.
Ngati kulemera kwanu kuli pamwamba pa 70 kg, tikukulimbikitsani kuti mukhale pa " zakudya zisanu ndi ziwiri" kapena "Atomic" .
Lamulo lachiwiri ndilowetsamo mafelemu kumbuyo: kukongola kumayenda
Sikokwanira kusintha mphamvu ya kusintha kwathunthu. Masewera olimbitsa thupi okha adzabwezeretsa mgwirizano ndi chisomo kwa thupi. Pofuna kuyimitsa mafupa anu pamsana panu, chitani ma 4-6 pa sabata chifukwa cha zovuta za cardio ndi mazira aerobic. Njira yosavuta komanso yothandiza kwambiri ikuyenda kapena kusambira. Ndipo ngati mupita ku dziwe sizingakhale aliyense, ndiye kuti chikhululukiro cha kuthawa kulibe.
Yambani patali mtunda wa makilomita 1 ndikukonzekera zotsatira za masewera olimbitsa thupi ndi 100-200m. Musachoke pa masewera, ngati simungaphunzirepo mphindi 30. Gwiritsani ntchito nthawi yotsala yodumpha chingwe. Onetsetsani kuti mutenthe, kuthamanga ndi kutambasula mutatha kuthamanga!
Pogwiritsa ntchito kunyumba, sankhani mapulogalamu a cardio kwa mphindi 35-45. Timapereka mavidiyo abwino kwambiri pochita masewero olimbitsa thupi mafuta.
Lamulo lachiwiri ndilowetserako mapepala kumbuyo: zochita
Palibe amene anachotsa maphunziro amphamvu. Amapanga chikhalidwe choyenera, machitidwe achiwerewere ndikuwotcha mafuta ochepa. Ife tinapanga zovuta zedi kuti tichotse mawonekedwe kumbuyo. Timatenthetsa bwino ndikuyamba!
Chitani nambala 1. Kulima kumbali kumbali ndi mtunda - nthawi 15
Gwiritsani miyendo yathu pamodzi, tinyani pang'ono ndi kuyendetsa thupi. Ikani manja pamapiko kuti musakanize minofu kumbuyo. Timakweza manja ndi zotupa mpaka tomwe timakhala pansi, timapuma pang'onopang'ono.
Timayesetsa kuchita masewera olimbitsa thupi popanda kuyang'ana ndikusunga mosamala. Timatsatira manja, sikuloledwa kuti dzanja limodzi liyenera kufulumira.
Chitani nambala 2. Kuwombera phokoso pamtunda - nthawi 15
Timagogomezera mawondo ndi malo osiyana a miyendo ndi mkono wowongoka. Mu dzanja laufulu tengani chimphona ndi kubwezeretsanso, ndi goli lanu mmwamba. Timakwera pamwamba ngati n'kotheka, timapuma ndi manja athu. Pochepetsa, dumbbell sayenera kugwira pansi. Kupatsidwa cholemera - 2 kg.
Chitani nambala 3. Kupititsa patsogolo chikhomo "Hypererextension" - nthawi 20
Timagona pansi pamsana waukulu, kumbuyo kwa sofa kapena benchi ndi beseni komanso kumtunda kwa ntchafu. Masiketi amamatira ku chinthu cholemera, chomwe chilipo katatu kuposa kukula kwake kapena pemphani mnzanu kuti asunge miyendo yake. Lembetsani thupi ku mbali ya digirii 90 ndi kulikweza momwe mungathere. Kutuluka kwa mpweya kumatuluka.
Kulimbitsa thupi, kuchotsa mafuta m'mbuyo, ndi mpumulo wambiri, timayika pa chifuwa ndi kulemera, mwachitsanzo, botolo la theka la mchenga.
Hypererextension amatanthauza kuti si ntchito yokha basi, komanso ofalitsa komanso wansembe. Izi ndi zovuta kwambiri za gawo la minofu mu mkondo umodzi. Chifukwa chake timapeza silhouette yochepa, minofu yopumphuka komanso kumbuyo.
Kuchita masewera olimbitsa thupi 4. Chifuwa chokweza ndi kukweza manja - nthawi 15
Ife timagona pansi mmimba, tinyamule tizinthu kapena mabotolo mmanja mwathu, tang'anani pa chifuwa kuchokera pansi ndikuchigwira icho mu malo awa. Poyamba, pumulani mu chinachake ndi mapazi anu. Timasunga nsana ndipo timachotsa zida zokhotakhota m'makonawo mpaka kumalowera.
Timayika manja athu. Potsirizira pake pangirani masekondi 15 mutha kumbuyo komwe mutakhala ndi ziboliboli.
Chovuta kwambiri kumbuyo kunyumba.
Lamulo lachinayi ndilowetserako zikopa kumbuyo: njira, kubwereza ndi kupuma
Kumbuyo ndi malo oopsa kwambiri a thupi. Kodi mumachita zinthu pang'onopang'ono komanso pamatumbo ofunda! Kusadandaula nthawi zambiri kumabweretsa mavuto aakulu: Kutuluka kwa intervertebral disc, kuthamangitsidwa kwa vertebrae, kutupa kwa mizu ya mitsempha m'deralo mukuphunzira, kutaya kwa vertebrae ndi zoopsa zina zamankhwala.
Onetsetsani mwatsatanetsatane njira ya kuphedwa. Kodi mumayendetsa bwino, osasunthika, osokonezeka ku zokambirana ndi zojambula. Ganizirani pa chinthu chimodzi - kugwira ntchito kumbuyo kwanu. Mverani minofu iliyonse.
Onetsetsani kupuma, kupuma mpweya panthawi yachisangalalo ndi kutuluka ndi kuthamanga.
Ntchito zathu zovuta, momwe tingachotsere mapepala kumbuyo, zapangidwira maulendo 2-3 a kubwereza 15-20.
Phunzitsani ndi malingaliro! Bwino!