Pa miyendo yaying'ono, mkazi aliyense alota. Mwatsoka, si onse omwe akuyimira anthu ogonana omwe ali ofooka angathe kudzitama ndi maonekedwe abwino. Ngati chilengedwe sichinapindule ndi mgwirizano, tifunikira kuchitapo kanthu payekha. Kuphatikizidwa kwa zochitika zakuthupi, zakudya zapadera ndi minofu zidzakuthandizani kuti muchepetse kulemera mwamsanga ndi miyendo. Ndipo sikofunika kuti mupite ku masewera olimbitsa thupi, mukhoza kuchita kunyumba.
Malingaliro aakulu
Kuti mukhale wolemera mwamsanga komanso mofulumira, kuti mukwaniritse zotsatira zoyenera, nkofunika kumvetsa zomwe zimachitika. Kwa mtundu uliwonse wa thupi, pali njira yovuta, yomwe mungathe kuchotsera mafuta owonjezera m'chiuno ndi matako, kupanga miyendo yopanda phokoso ndi yokongola. N'zachidziwikire kuti kulemera kwa miyendo kulibe chakudya chosiyana. Zotsatira zake ziyenera kukhala zamoyo zonse. Ndi kulemera kwakukulu kuti muchepetse kulemera, ndikofunikira kutsatira ndondomeko zotsatirazi:
- lonjezo la kupambana kwa 95% liri ndi zakudya zabwino - muyenera kuchepetsa kuchuluka kwa zakudya mu zakudya zanu, kudya zakudya zathanzi;
- Zimalangizidwa kuti azikonda maphunziro a aerobic, kuwaphatikiza kawiri pa sabata ndi kuphunzitsa mphamvu;
- N'zotheka kugwiritsa ntchito mafuta oyaka mafuta.
Ngati thupi liri lochepa, zotsatirazi zidzafunikanso:
- kuwonjezera anabolism - muyenera kuyambiranso zakudya, kupatsa zakudya zowonjezera mapuloteni;
- Kuchita masewera olimbitsa thupi tsiku ndi tsiku;
- Kugwiritsiridwa ntchito kwa estrogens kumalimbikitsa kuika mafuta pamatako.
Monga mukudziwira, pali mitundu itatu yowonjezera ya ma apulo: apulo, peyala, mphete. Oimira omwe ali ndi thupi loyamba amasiyana chifukwa chosowa chiuno. Kuti mukhale wopepuka, ntchito ya cardio imayenera. Ndikofunika kuchita njira zambiri ndi mipata yochepa. Mitundu yooneka ngati mapeyala, makalasi ozungulira, kuyenda, njinga zamoto, squats ndi abwino. Pachifukwa ichi nkofunika kupopera gawo la kumtunda kwa thupi. Kuchita masewera olimbitsa thupi n'kofunika kuchita pang'onopang'ono. Mankhwala ndi mabowo akuyenera kupangidwa kukhala ochepa thupi, koma musapitirire, ngati simungathe kupopera minofu. Kwa munthu wamtundu umodzi, ndikofunika kuti asunge miyendo yochepa, koma kuti asasokoneze chikhalidwe chomwe chadalitsa kale. Monga masewera olimbitsa thupi ndikofunikira kusankha masewera, mahi. Izi zimapangitsa kuti ntchafu ndi matako zisamangidwe. Kuonjezerapo, muyenera kuchepetsa thupi lanu, zomwe zimaphatikizidwa mwa kumamatira ku chakudya chapadera ndi masewero olimbitsa thupi.
Idye chakudya choyendetsa miyendo
Kuti mwamsanga mukhale wolemera miyendo, ndikofunikira kulumikizana bwino masewera ndi zochitika zina zakuthupi ndi zakudya. Ponena za zakudya zabwino, palinso zotsatila zambiri:
- Mu zakudya muyenera kukhala ndi zipatso zambiri ndi ndiwo zamasamba;
- kwa mafuta, zonunkhira ndi chakudya chokoma choletsedwa;
- mu zakudya ndizofunikira kulengeza soya, utakula tirigu ndi zakudya zina zomwe zili ndi kashiamu ndi magnesium, zomwe ziri zofunika kuti chitukuko cha minofu chikule;
- Ndikofunika kuti muphatikize mankhwala omwe ali ndi potassium, mavitamini A ndi C (mbatata, tsamba la masamba ndi ena);
- Zakudya zowononga zimachotsa madzi ambiri m'thupi ndikuwonjezereka kwa magazi.
Imodzi mwa malamulo akuluakulu a zakudya zowononga ndiko kusunga ulamuliro wa kumwa. Muyenera kumwa madzi ambiri, makamaka panthawi yophunzitsidwa.
Zochita zolimbitsa thupi zowonongeka mofulumira
Chifukwa cha kuyesayesa mwakuthupi kotheka kudzakhala kotheka kuti muyambe kulemera mwamsanga miyendo kunyumba. Zochita zolimbitsa thupi zili ndi cholinga chochita minofu. Kuzigwiritsa ntchito mu zovuta, mukhoza kukwaniritsa zotsatira.
Zochita 1: Kuthamanga
Mothandizidwa kuthamanga, mutha kuchotsa mafuta m'chiuno mwamsanga, kupangitsa kuti miyendo ikhale yopanda mphamvu komanso yowononga thupi lonse. Ndikofunika kusankha zovala ndi nsapato zoyenera kuti mukhale omasuka panthawi yophunzitsidwa. Kwa kuyamba, ndikuthamanga kwa mphindi khumi zokwanira pa sabata. Kuthamanga kwawiro kumakhala kosavuta.
Zochita 2: Kugonjetsa mosavuta
Chifukwa cha ntchitoyi, mutha kukweza miyendo yanu kumbuyo kwa ntchafu zanu. Kuti tikwaniritse bwino kwambiri, ndibwino kuti tichite ndi ziboliboli. Ndikofunika kutenga malo oyamba kuyima, manja pachiuno. Phazi limodzi liyenera kutsogolo, liweramire pa bondo pambali ya madigiri 90. Msolo wachiwiri umapangidwanso pa bondo, pafupifupi kugwira pansi. Mutabwerera ku malo oyamba, muyenera kubwereza zomwezo ndi mwendo wotsutsana. Mukamachita zochitikazo, kumbuyo kumakhala kosalala. Zokwanira kupanga pafupifupi 15 kuzunzidwa kotere ndi phazi lililonse.
Zochita 3: Maselo
Masewera amathandiza kuchepetsa thupi m'maguno ndi m'chiuno. Choyamba muyenera kutenga malo oyambirira, miyendo pamodzi. Tiyenera kuzindikira kuti masewera akuluakulu pa nkhaniyi ndi osayenera. Ndikokwanira kugwada pa ngodya ya madigiri 90. Kumbuyo kumayenera kukhala kolunjika, mapazi limodzi. Ndikofunikira kupanga 15 sit-ups.
Zochita 4: Manja ndi Mapazi Amanyamula
Ntchitoyi ikukuthandizani kuti muchepetse kulemera kwa miyendo yanu nthawi yochepa. Ndikofunika, kugona m'mimba, manja kuti ayambe kutsogolo, ndikuwanyamulira pamodzi ndi miyendo. Ndikofunika kutambasula momwe mungathere. Kuchita masewera olimbitsa thupi kumachitidwa maulendo 15. Pa nthawi imodzimodziyo, munthu amatha kumva momwe minofu imagwirira ntchito m'mapako ndi m'chiuno.
Zochita 5: Kuthamanga
Pambuyo popfugama ndikuika manja pamanja, muyenera pang'onopang'ono ndikukweza miyendo yanu, kuwongolera. Muyenera kupanga makwerero 10 ndi phazi lililonse. Ndikofunika kusunga manja anu pansi popanda kuwachotsa pamwamba.
Kuchita masewero 6: mahi Kuima molunjika ndi manja anu kutsogolo kwa iwe, muyenera kupangika mozungulira ndi miyendo yanu. Ndikofunika kuwasunga ngakhale, popanda kugwada pa mawondo. Ndibwino kuti mugwire dzanja ndi chala chilichonse. Ntchitoyi ikukuthandizani kuti mutenge mapepala ndikugwira ntchito minofu ya ntchafu.
Kupaka minofu
Kuchita masewera olimbitsa thupi ndikugwiritsira ntchito zakudya kuti muyambe kupweteka miyendo, ndikofunika kuti musaiwale njira imodzi yomwe ingakuthandizeni kuti muchepe mofulumira kwambiri. Inde, mothandizidwa ndi kupaka minofu, simungathe kuchotseratu mafuta, koma ndizotheka kukhalabe okongola. Komanso, njirayi ingathandize kuthetsa cellulite.
Kuchulukitsa ndi kuwonjezera pa kuchita masewero olimbitsa thupi komanso zakudya. Chitani nokha pakhomo. Pambuyo pake, muyenera kuyendetsa mapazi anu, ndikutsamba kutsuka. Kenaka amagwiritsidwa ntchito ndi amondi kapena mafuta a mkungudza. Zokwanira kungotambasula m'chiuno ndi matako bwino, kupititsa patsogolo kuyendetsa magazi ndi kuchotsa mafuta owonjezera. Mphamvu ya kayendetsedwe kawonjezeka. Kuti muwone zotsatira, mukhoza kupanga misala yotero tsiku lililonse. Kutalika kwa njira imodzi ndi mphindi 20. Musamayembekezere zotsatira zowonjezera, zotsatira zake zidzakumbukire osati kale kuposa 10 kusisita.
Video: momwe mungatetezere miyendo ndi ntchafu
Kutaya miyendo sikovuta, ngati mukuyenera kukhala oleza mtima ndikulowa nawo nkhondo ndi mapaundi owonjezera. Chifukwa cha zovuta za zozizwitsa mudzachotsa zofooka mwamsanga, kupeza mgwirizano ndi kudzidalira. M'munsimu muli maphunziro angapo a mavidiyo omwe mungachite kunyumba.