Mavuto a chiwerengero cha akazi, omwe ndi ovuta kwambiri kusintha

Zikuwoneka kuti maseŵera ndi zakudya zabwino ndi njira yabwino kwa thupi lokongola. Koma dziko silili langwiro. Ndipadera bwanji kuti afotokoze kuti dona wamng'ono amene akutsogolera njira yoyenera ya moyo sikuti nthawizonse ali ndi chiwerengero chosayerekezeka? Ndipo izi sizingatheke. Ndipo pakati pa abwenzi anu motsimikiza kuti pali ena omwe ali ndi zabwino zonse ndi thupi, kupatula pang'ono "koma."

Musanayambe kuchita zinthu zochepa za chiwerengero cha akazi, zomwe poyamba zimakhala zosavuta kupirira. Pezani momwe mungagwiritsire ntchito mwanzeru komanso mofulumira kuti asakukhumudwitseni.
Maondo odzaza
Ambiri aife m'thupi muli malo omwe mafuta amakonda makamaka kudziunjikira ndikukhalapo mpaka otsiriza. Chabwino, zamoyo zabwino zimayenera kukhala ndi chakudya chokhala ndi chakudya chokwanira. Ndipo ngati aganiza kuti keke yoyamba ikhale yowonjezerapo, amaika pambali pake ngati mphuno, kenaka muwerenge mosamalitsa momwe mungamuthandizire kuti asamangomusamalira.

Mkhalidwe uno, cardio imathandiza. Kumbukirani kuti mafuta amawotcha mwamsanga pochita masewera olimbitsa thupi, komanso panthawi imodzimodziyo: kaya ndi mawondo, kumbuyo kapena kutsogolo. Choncho sankhani simulator zomwe mukuzikonda (treadmill, bike, ellipse, stepper) ndipo muzichita kawiri pa sabata kwa mphindi 40-60. Mpweya wabwino kwambiri wopeza kulemera ndi 60-70% mwazitali (kumtunda kwake kumatsimikiziridwa ndi njira (220-zaka) x 0.7).

Musanayambe maphunzirowa, nkofunika kuti muzichita masewera olimbitsa thupi m'mapiko ndi m'matako (squats, mapapu, kupha - monga njira) kuti mubalalitse kagayidwe kamene kamayambitsa matenda ndi kufulumizitsa kayendedwe ka mafuta. Tengani zamphongo ndi zolemetsa zochepa (zomwe zimadalira nthawi yomwe mukukonzekera) ndi kuchita masewero atatu kapena anayi pa njira zitatu kapena zinai (njira imodzi ndizobwereza 15-20). Ndiyeno yendani maulendo pa cardio.

Kuphatikiza pa izi, ndi bwino kuyendera katswiri kawirikawiri kukonza minofu ya vutoli: Nthawi zambiri zikhodzodzo zimagwiritsidwa ntchito kupyolera kuthamanga kwa mimba, koma nthawi yochuluka imagwiritsidwanso ntchito pa mawondo kuti aswe minofu ya mafuta kumeneko.

Zovala zazikulu
Cholakwika ichi, choyamba, ndi malo a mafupa ndi mitsempha ya mchiuno ndi mchiuno. Tsoka, dongosolo ili silingasinthe. Koma mukhoza kusintha ntchito yowopsya ya mitsempha ya mitsempha, chifukwa cha kutupa, - chifukwa china chomwe chimayambitsa ma "ankuma". Kuwonjezera apo, bondo limalowetsa minofu yambiri - ndipo mumatha kumanga pa chingwe.

Yambani kugwira ntchito kulimbitsa minofu, chikopa ndi mwendo wapansi, ndipo mugwiritsire ntchito kwayi mphindi iliyonse, phindu la zochitika zina zikhoza kuchitidwa mosavuta kwa ena. Chilichonse chimene chimabwera m'malingaliro anu ndipo sichimasula ululu chidzachita. Kusuntha kwina ndi mapazi anu, kudula iwo ndi kutambasula sock. Yendani pa masokosi anu ndi zidendene zanu. Phulani pansi pa zinthu zing'onozing'ono ndikuzisunthira kumalo ndi malo ndi zala zanu. Katay amasiya, mwachitsanzo, pini yowonjezera. Zonsezi zimangowonjezera komanso kumalimbitsa minofu ya mitsempha ndi miyendo yochepa, koma imathandizanso kukonzanso mitsempha yotchedwa lymphatic drainage. Ndipo musankhe masewera olimbitsa thupi, masewera olimbitsa thupi komanso masewera olimbitsa thupi mu masewera olimbitsa thupi ndi masukulu ovina. Pali chisamaliro chachikulu chomwe chimaperekedwa kuti chitukuko cha miyendo ya phazi ndi yofiira komanso chomwe chimatchedwa mwendo wa ballet chimapangidwira - ndi minofu yolimba kwambiri ndipo motero sichikuponyedwa. Ndipo panjira, kumbukirani - kumbuyo kwa minofu ya mwana wamphongo, mavoti amaoneka okongola kwambiri.

Mimba yamatumbo
Anthu omwe ali mu phunziroli amvetsetsa kuti sikulingana ndi kukula - makamaka popeza palibe ma comrades mu kukoma ndi mtundu. Ndipo ponena za chochita ndi bere, ngati mmalo mofulumizitsa ku nyenyezi zam'mlengalenga, zimakhala zomvetsa chisoni kuti sizomwe akubadwira.

Apa chirichonse chiri chosavuta: kuyamwitsa, zaka, kulemera kolemetsa kwakukulu ndi kusayenera kosayenera kwa gawo ili la thupi - ndi voila, popanda kuthandizira kulikonse.

Tsoka, minofu yosasangalatsa ndipadera yomwe sungasinthe. Komabe, mukhoza kupaka minofu ya chifuwa ndi (musadabwe) pamwamba pa nsana. Zochita zabwino kwambiri za minofu ya pectoral ndi kupitiliza. Kodi n'zovuta kukwera kuchokera pansi? Yambani ndi khoma. Chitani mobwerezabwereza mobwerezabwereza momwe mungathere, nthawi zinayi kapena zisanu pa sabata. Minofu ikuluikulu idzakwezera abwenzi anu pang'ono, koma musadalire chozizwitsa. Izi sizidzakwanira, makamaka ngati mabere anu ndi aakulu. Choncho, phatikizani zochita zolimbitsa thupi zomwe zimapanga minofu yam'mbuyo, monga njira - kukhala zilakolako, kukoka, kusokonezeka. Musamawope kusinthitsa kukula kwake: Ngati simukuchita zolimba thupi, sizikukuopsezani. Koma khungu lapamwamba pamphepete mwa mbuzi limatsimikiziridwa molimbika chifukwa cha kuwonjezeka kwa minofu yambuyo ndipo, motero, zidzalimbitsa phunziro la kukambirana molimba kwambiri.

Khungu limakhala ndi ntchito yofunikira pano. Iye_basi wathu wachirengedwe, womwe uyenera kuti uwasamalire. Ngati palibe zotsutsana, yambani kusamba mosiyana (muyenera kumaliza njirayi ndi madzi ozizira), kuyeretsa ndi kuchepetsa decollete tsiku lirilonse - ndipo, mukuona, chifuwa chidzakhalanso ndi moyo.

Halifeh
Vutoli limabwera chifukwa chakuti mliriwu umasokonezeka mu chiuno ndipo minofu imakhala ndi zinyalala kuposa iwe ndipo amafuna kwambiri. Chakudya cholakwika, zizoloŵezi zoipa, kutentha, ntchito yokhala pansi - pa mchitidwe wamaguluwu ndi katundu waukulu. Pano ndikofunikira kuchita chokhumudwitsa pambali zonse.

Maphunziro a dera amalangizidwa kangapo pa sabata. Chitani izi motere: chitani machitidwe anayi a miyendo ndi mabowo (squats, plies, mapapo m'njira zosiyanasiyana, kufa), wina kumbuyo ndi wina wa makina, makina 12-15 mobwerezabwereza. Pali magulu asanu oterowo. Pamapeto pake aliyense ayenera kutsatiridwa ndi mphindi 20 pamtunda wa 60-80% pazitali. Ndipo apa zofalitsa kapena kumbuyo, mwinamwake, mutenga chidwi? Chowonadi ndi chakuti maphunziro otere amwazika mwazidzidzidzi kutuluka kwa magazi ndi mitsempha yotuluka thupi lonse ndikuwonjezera thupi lanu - ndipo izi ndizo zomwe mumayenera kuchotsa slag yodedwayo ndikupanga mchiuno.

Pulogalamuyi, anti-cellulite minofu ya ntchafu imakonzeratu bwino kuti ikulimbikitseni minofu ya adipose. Ndipo, potsiriza, yesetsani kudalira mchere, zotetezera komanso, ndithudi, chakudya chofulumira. Zakudyazi zimapangitsa kuti cellulite, zomwe zimasokoneza m'chiuno.

Thumba la mkati lofooka
M'malo awa ndi minofu ya adductor, yomwe siigwira ntchito moyenera. Kawirikawiri, pamene mumaphunzitsa monga iwo, njirayi imalandiridwa ndi quadriceps - ndi yaikulu ndipo mwachangu amalowa nawo ntchito, ngati mwatopa ndipo simukutsatira zolondola. Kuwonjezera apo, m'derali ndi khungu lopanda kanthu, ndipo turgor yake imachepa ndi zaka.

Chifukwa cha kuchuluka kwa ma lymph node ndi zokometsera za "chivundikiro", kusisita ndi mkatikati mwa ntchafu ziyenera kukhala mosamalitsa - khulupirirani bizinesi iyi kwa katswiri. Inu nokha mukhoza kupanga hydromassage yowala ndipo, ndithudi, imathamanga, yomwe khungu liyenera kutsukidwa bwino.

Ndibwino kuti muzichita masewera ochuluka kwambiri (ie pliès): Mukaika miyendo yanu mozama kusiyana ndi mapewa anu, mutembenuza masokosi anu mofanana ndi mawondo anu, ndipo yesetsani kuchepetsa pakhosi lanu pa chidendene, popanda kuwonetsa thupi lanu. Kuphatikiza - kuzunzidwa kumbali. Zonsezi zidzalimbitsa minofu ya adductor. Ndipo ndimagwiritsa ntchito malingana ndi mfundo yomwe ikufotokozedwa m'gawoli za mawondo okwiya.