Ndikofunika kulingalira nthawi yochuluka yomwe mumagwiritsira ntchito popanga masewera olimbitsa thupi ndi zomwe iwo sayenera kuti asatengeke, kapena kuvulazidwa koopsa. Pa nthawi yopuma ya miyezi 2-3, zizindikiro za mphamvu zimagwera, pomwe luso la aerobic limachepa kwambiri. Chowonadi chakuti mtima sungathe kutulutsa kuchuluka kwa magazi omwe anapopera posachedwa, pamene mukuchita nawo masewera. Choncho, zala m'manja ndi m'mapazi zimakhala kuzizira, ndiye pali mafunde a magazi kwa nkhope yanu. Mmene mungagonjetse ulesi ndikupita ku masewera nthawi zonse - kenako mu nkhaniyi.
Kufikira pazokambirana
Zimakhulupirira kuti ngati simugwiritsa ntchito miyezi ingapo, kupuma kwanu kudzawonjezeka ndi 10-20 kugunda / mphindi, poyerekeza ndi zomwe zinalipo m'kalasi yonse. Mapepala amathanso kufooketsa, choncho palibe chomwe chiyenera kuti munthu amangirire pa zolemera zomwe anali nazo kale. Mu amayi oyembekezera, kuwonjezera apo, msinkhu wa chitetezo cha hormone relaxin ukukwera, zomwe zimachepetsanso mitsempha. Kubwerera kuholo pambuyo pa kubadwa kwa mwanayo, nkofunikira kuchita masewera olimbitsa thupi kumbuyo kwa masabata awiri, ndipo koposa zonse - kuchokera pa malo okhala. Ndigawanitsa "obwerera" m'magulu atatu: omwe sankagwira ntchito kwa miyezi 2-3, miyezi 7-8 ndi pafupifupi chaka chimodzi. Gulu lomaliza limaphatikizapo atsikana omwe abereka mwana. Ena amapitiriza kuchita mwezi wachisanu ndi chitatu wa mimba, ndipo wina wachitatu sangathe kuthamangitsidwa m'nyumba. Komabe, zonsezi ndi bwino kukhala otetezeka.
Musumbu kukumbukira. Simunagwirizanepo: miyezi itatu
Pambuyo pa mpumulo wotsalawu thupi lanu silinaiwale momwe mungaike phazi lanu pa sitepe yachitsulo kapena squat ndi mabulosi. Komabe, ntchito yake ya aerobic inagwa. Choncho, mutayima pa pepala lopangira mapepala ndikukhazikitsa pulogalamu yeniyeni, simungathe kuchita zonsezo - kuzunzidwa ndi mpweya wochepa. Ndipo m'magulu a magulu a sweat adzataya matalala. Choyamba, tiyenera kugawanika ndi mapaundi owonjezera ndikukonzekeretsa mtima wa masewera olimbitsa thupi, choncho maphunziro atatu kapena anayi oyambirira amafunikira kwambiri kuchita masewera olimbitsa thupi. Pambuyo pake, mutha kuyambiranso ku masewera olimbitsa thupi kapena gulu. Kutsiliza: chofunikira kwambiri ndi kubwerera ku chizoloŵezi. Yang'anirani kwambiri mtima wamtundu wa "kusuntha" mitsempha ya mtima ndi kupuma. Ngozi! Pitani nthawi yomweyo kupita ku mitundu ya masewera kumene kuli masoka ambirimbiri mwadzidzidzi (tennis, skiing skiing). Langizo: Musachedwe kupuma.
Dulani 1
- Mphindi 15 kuthamanga kokwera pamsewu + musanatenge mphindi zisanu (sitepe yosavuta)
- Masewera okhala ndi dumbbells: 3 maselo 10 a kubwereza
- Kusakanikirana kuchokera ku BOSS ndikugogomezera pa mawondo: 2 maselo 10 a kubwereza
- Hypererextension: 3 maselo khumi ndi asanu
- Mbali imapotoza: 3 magulu 15 a kubwereza
- Ikani pamtunda pamwamba pa chifuwa (kapena kuwonetsa dumbbells pamalo ogona pa benchi): 2 magawo 15 a kubwereza
- Kuthamanga kwa mphindi khumi panjira kapena kuyenda mwakhama pa stepper
Dulani 2
- Mphindi 5 otentha: mahi manja, miyendo, kutsogolo kutsogolo ndi kumbali, kuzungulira kuima, ngaya, kulumphira mmwamba ndi manja a thonje pamutu 10
- Kuphwanyidwa ndi kutsindika pa mawondo: 2 maselo 10 obwerezabwereza
- Kupotoza: 3 magulu 15 a kubwereza
- Maselo opanda kulemera: 3 maselo okwana 15
- Imani pa mwendo umodzi kwa masekondi khumi: 2 maselo 7 a kubwereza. (M'tsogolomu, zovutazo zimakhala zovuta: mukhoza kutenga phazi lanu kumbali.)
- Fufuzani pazithunzi zosakanikirana kwa masekondi asanu ndi awiri
- Kutambasula mosavuta
Dulani 3
- Maonekedwe a simulator ("butterfly"): 2 maselo 9
- Imani patsogolo: 2 magawo asanu ndi limodzi
- Kuthamanga kwa chipika mpaka ku lamba wokhala: 2 magawo khumi obwereza
- Kukweza zitsulo patsogolo panu
- Hypererextension: 2 maselo okwana 15
- Kulimbana ndi fitball: 3 magulu 10 a kubwereza
- Zowonjezera pa triceps chipika: 2 magawo 12 owerengedwa
Phunziro loyamba
- Ikani pambali pa chifuwa: 2 magawo khumi a kubwereza
- Zowonjezereka, kupindika kwa miyendo 2 magawo khumi a magawo khumi ndi awiri
- Zowonjezera ku triceps mu simulator: 2 maselo 12 ofotokozera
- Dumbbell akukwera pamtunda: 2 maselo 9 a kubwereza
- Kupotoza pa benchi: magawo 3 a kubwereza 10
- Benchi mu mthunzi wa chifuwa: 2 maselo 9 a kubwereza
Simunakhalepo: miyezi 7
Ngati kusanayambe ntchito yanu isanakwane (pasanathe miyezi isanu ndi umodzi), mukhoza kuiwala njira yochitira izi kapena zochitikazo. Pachifukwa ichi, funsani wophunzitsa kuti azichita masewero olimbitsa thupi angapo kapena apite maphunziro angapo oyamba. Tangoganizani kuti malingana ndi dongosololi muli ndi chitukuko cha manja ndi mapazi. Kwa omwe ali ndi zoposa chaka chimodzi chodziŵika, gulu la minofu lomwe liri pa ndondomeko yoyamba lidzakula bwino. Kufotokozera ndi kosavuta: kumayambiriro kwa maphunziro mumakhala ndi mphamvu zambiri. Choncho, patatha nthawi yopuma, choyamba timaphunzitsa gawo la "thupi" ndipo kenako. Kawirikawiri, atsikanawo "amatsata" m'chiuno, makina osindikizira komanso triceps. Kutsilizitsa: kwa miyezi 7-8 mukhoza kuiwala njira yophunzitsira. Choncho, m'pofunika kumatsatira zovuta kuchokera ku Block 1 kapena Block 2 kwa miyezi itatu, ndikuchita nawo sabata yoyamba ndi wophunzitsa. Ngozi! Muzichita masewera olimbitsa thupi. Palibe, kupatula kupweteka kwa minofu kapena kupwetekedwa, sikudzabweretsa. Langizo: muzochita zilizonse, phatikizani makina opanga ntchito!
Chakudya chamasana
Ngakhale ngati mulibe mwayi wochita masewero olimbitsa thupi, muyenera kuyang'anira chakudya. Mukabwerera kuchipinda, chilakolako chanu chikhoza kuwonjezeka. Mu ichi palibe chachilendo: thupi limalandira katundu wambiri ndipo limafuna kubwezeretsa. Onetsetsani kuti mudye ola lisanayambe phunziro, komanso pobwerera kunyumba. Pambuyo pophunzitsidwa ndi zolemera, chilakolako chimakula. Komabe, ngati kumapeto kwa gawoli, ngati mphindi 15 pamtunda, zidzatsika. Ndikofunika kusiya maphunziro kapena kufunsa wophunzira ngati:
• Kunali kupweteka m'chifuwa kapena minofu yodzaza
• palibe mpweya wokwanira
• chizungulire kapena kunyowa kumamveka
Simunagwirizanepo: miyezi 12
Patatha chaka popanda maphunziro, chirichonse chiyenera kuyambiranso. Inde, kukumbukira zomwe munachita kale ndi kophweka kusiyana ndi kuphunzira kuchokera pachiyambi, komabe, zimatengera mwezi kuti mubwezere. Afunikanso kuyezetsa kuchipatala - mofanana ndi kumayambiriro kwa maphunziro. Ndikulangiza makasitomala anga kuti apange calipometry - ndondomeko yoyesera kuchuluka kwa mafuta m'thupi. Muyenera kubwereza mu miyezi iwiri kuti muwone kuti mukuyenda bwino. Chaka chitatha kuchokera phunziro lapitali, munthu sangathe kugwira ntchito bwino kuyambira pachiyambi. Choncho, chofunikira kwambiri mu zochitika za maphunziro ziyenera kukhala chachiwiri kapena chachitatu mzere. Otsatira a mapulogalamu a gulu ndi bwino kuyankhulana ndi aphunzitsi, ntchito yomwe mungasankhe nthawi yoyamba. Kutsilizitsa: maphunziro adzayenera kukhala pachiyambi kuyambira pachiyambi. 2-3 nthawi pa sabata kumatha kuthamanga. Yambani kuyenda mofulumira pa mamita 800, pakapita nthawi mudzafulumizitsa. Kwa masabata angapo mukhoza kukonzekera kukacheza ku holo. Kuchita masewero olimbitsa thupi, chitani zochitika zochokera ku Block 3 (kusinthasintha ntchito) kwa thupi lonse 2-3 pa sabata. Ngozi! Kuganiza kuti pambuyo pa chaka cha kusokoneza simungathe kuchita chirichonse. Langizo: mwezi woyamba muyenera kupereka thupi lonse osaposa 2-3 pa sabata, mwinamwake mungathe kupeza ndalama zambiri. Mu phunziro lirilonse, muyenera kusintha mwathunthu machitidwe kuti mutenge minofu yosiyana. Mukhozanso kutembenuza iwo mosiyana, kuti zitheke.