Akatswiri athu akukonzekera inu pulogalamu yowonjezereka komanso yophweka. Kugwira ntchito nthawi zonse ndikutsatira chakudya choyenera, mukhoza kusiya 0,5 kilogalamu pa sabata. Musayese kutaya thupi mwamsanga - pakadali pano, simudzataya mafuta, ndi minofu yambiri. Tsatirani mosamala kusintha kwa kunja, onani chentimita cha m'chiuno ndi m'chiuno. Cholinga chachikulu chophunzitsira chidzakhala chakuti mu masabata 6-8 mudzatha kuvala zinthu zochepa. Timatsimikizira kuti mu miyezi itatu yokha mudzakhala odabwa ndi mitundu yanu yatsopano, ndipo makalasi a kuchepetsa kulemera kwake adzakuthandizani kuthetsa vutoli.
Wotentha
Ndi mphindi zisanu zosavuta kuthamanga, kuyenda mofulumira pomwepo kapena kuchita pa wophunzitsi wa elliptical. Kutentha kumathandizira kutentha, komanso kukonzekera minofu ndi ziwalo zophunzitsira. Asanayambe mphamvu, ayambanso kutentha, koma tsopano ndi yochepa kwambiri.
Mphamvu Zochita
Yambani iwo atangotha kutentha. Amathandiza kuwonjezera minofu ndi kuumitsa thupi. Zomwe zimakhala zolemetsa za dumbbells zimatengera mwachindunji. Sankhani mabomba omwe mungathe kuyamba mosavuta njira khumi ndi ziwiri.
Maphunziro a Cardio
Maphunziro amathandiza kuwotcha minofu yamtengo wapatali, koma ngati amangokhala osachepera 30 minutes. Ndi bwino kuyambitsa maphunziro pa mimba yopanda kanthu pamene mlingo wa glycogen (womwe uli wofunika kwambiri wa mphamvu zamtundu) uli pamsika wotsikirapo, ndipo mwamsanga mutatha masewera olimbitsa thupi (omwe amachepetsa kuchuluka kwa glycogen). Mukhoza kuchita maphunziro a aerobic madzulo, koma madzulo muyenera kusiya kugwiritsa ntchito makapu kuti muchepetse mlingo wa glycogen.
Maphunziro a Anaerobic (nthawi)
Izi zimaphatikizapo maphunziro amphamvu (ndi 90% mwa luso lanu la thupi) ndi maphunziro omwe amafunika 6% mwa mwayi, monga kuyenda. Monga momwe kafukufuku amasonyezera, kuphunzitsidwa kotereku kumathandiza kuwotcha maselo oposa atatu. Ndipo izi ziribe kanthu kuti nthawi ndi kukula kwa maphunziro otero ndi zocheperapo! Ndipo zonse chifukwa cha zotchedwa post-effect pambuyo powotchedwa, ndiko, kuthamanga mofulumira kwa minofu ya adipose. Chikhalidwe chimodzi - mutatha kuchita masewera olimbitsa thupi musadye chakudya kwa mphindi 30.
Kutambasula minofu ya chifuwa
Kunyengerera, kukwera pa bench. Khalani pansi pa benchi, tengani zitsulozo. Manja amawongolera pamakona kuti zowonongeka zizifanana ndi pansi. Tsopano yongolani manja anu ndi kuwatsitsa iwo ku malo oyamba.
Mitundu ya kumbuyo
Kulimbitsa mtanda wa simulator kumutu ndi kumtunda kwakukulu. Sungani chogudubuza kuti mapazi akhazikike. Tengani mtandawo ndi chikwama chachikulu, yongolani msana wanu ndi kuchepetsa mapewa. Choyamba, chotsani mtandawo ndi khosi, ndiyeno patsogolo pake.
Mitundu ya mapewa ndi manja
Kukwezera zitsulo pamutu mwanu. Ikani mapazi anu pambali pa mapewa anu, tengani ziboliboli mmanja mwanu ndikukweza mmwamba manja anu, kenako pendani pamapiri ndi kufalikira pang'onopang'ono pansi.
Kugwirana manja ndi dumbbells
Khalani olunjika, manja ndi ziphuphu pambali pa thunthu. Mosiyana, gwirani manja abwino ndi kumanzere m'makono.
Beteli la France likumveka ndi dzanja limodzi
Tenga bwalo lamanja ndikukweza dzanja lako lamanja. Pindani mkono wanu mu chigoba, mutembenuzire mutu wanu. Paphewa ayenera kukhala opanda.
Mitundu ya ntchafu zamkati
Masewera okhala ndi dumbbells. Phulani miyendo yanu lonse, gwiritsani manja anu awiri ndi manja anu, ndikugwetsa projectile pakati pa miyendo yanu.
Minofu ya mimba
Kuwombera kwa thunthu, kumbuyo kumbuyo. Lembani pamsana panu, miyendo iweramire pamphuno panu, ikani manja anu pachifuwa chanu. Pang'onopang'ono tsambulani thunthu pamwamba kuti mapewa amapezeke pansi.
Minofu ya ng'ombe
Pitani ku nsanja. Ikani theka la phazi pa nsanja. Bwerani ku chala chazing'ono ndipo pang'onopang'ono muzimitsa, kufooketsa minofu ya ana a ng'ombe. Yesetsani kuchita masewera olimbitsa thupi kwa mphindi 30 tsiku lililonse (ngakhale pa masiku omwe simukuchita masewera olimbitsa thupi).
Mankhwala a Makhi ali ndi ziboliboli, atagona pabedi
Gona pansi pa benchi. Tengani zitoliro ndikuyika manja anu mmwamba. Powonongeka pang'onopang'ono gwirani mikono yanu kumbali yomwe ili pansi (nthawi zonse manja ayenera kukhalabe). Pa kutuluka, kwezani manja anu mmwamba, kubwerera ku malo oyamba (2 seti ya nthawi 15).
Mitundu ya kumbuyo
Kukoka galasi la simulator ku khosi ndi zikuluzikulu (magawo atatu a maulendo 15). Kutambasula bhala la simulator mpaka mmimba ndilopopatiza. Khalani pa simulator, gwirani miyendo yanu pamapiko anu, mutenge mtandawo ndipo mutenge mimba kumunsi (magawo atatu a nthawi 15).
Mitundu ya mapewa ndi manja
Kukweza zitsulo pamwamba pa mutu wanu (magawo 3 a maulendo 15). Kukwezera zitsulo zamakono pamalo a thunthu lopindika. Gwiritsani miyendo yanu pamabondo, muthamangitse thupi lanu kutsogolo ndikukweza manja anu ndi zidutswa zamphongo kumbali, mofanana ndi pansi (magawo awiri a nthawi 15). Kugwedeza manja ndi dumbbells (2 seti ya nthawi 15). Makina osindikizira a ku France ali ndi dzanja limodzi paimirira (magawo atatu a nthawi 15). Kuwongolera pa mapewa omwe ali pamwamba. Khalani patsogolo pa simulator. Kutambasula manja anu, gwiritsani mtanda. Lembetsani mapewa anu, kenako manja anu, pang'onopang'ono mubwere ku malo oyamba (2 seti ya nthawi 15)
Mitundu ya ntchafu zamkati
Magulu akuluakulu okhala ndi dumbbells (3 maselo 12). Minofu ya kumbuyo kwa ntchafu ndi matako. Kukweza m'chiuno mu malo ovuta ndi mwendo umodzi wowongoka (magawo atatu a nthawi 20).