Kugwedeza zida ndi zolembera pa bulu nthawi zambiri zimakhala zovuta kwa atsikana ndi amayi ambiri. Tikufulumira kukondweretsa, vuto limathetsedwa! Kuti muiwale kosatha za kupachika "mapiko" ndi mafuta, muyenera kugwira ntchito mwakhama ndikuyamba kudya bwino . Zidzakhala zovuta kuthetsa vutoli, thupi lokongola ndi ntchito, osati ma genetic. Kotero, lero tikukamba za kuchotsa mafuta mu malo osokonezeka.
Nchifukwa chiyani mafuta akuwoneka pansi pa ziphuphu?
Chodabwitsa kwambiri, koma ngakhale atsikana ochepa kwambiri amakhala ndi khungu la khungu pa bra. "Chilengedwe", - mukuti. Ndipo iwe udzakhala wolakwitsa kwathunthu. Zovala za "makutu" zamatope zimapezeka chifukwa cha zisanu:
- Kulemera kwambiri kwa thupi;
- Khungu la Flabby powona ntchito zochepa;
- Kuthamanga kwa humpback ndi kawirikawiri;
- Nsalu yosasankhidwa bwino;
- Matenda a Flabby chifukwa chosowa zochitika.
Kuchokera ku zovuta zonse zovuta - thupi, masewera ndi zakudya. Kuwona, funsoli: momwe mungatetezere kulemera m'munda wamakutu, mwatsimikiza mtima.
Kodi kuchotsa mafuta kuchokera m'munsimu: mazochita ndi mavidiyo
Musanayambe kuchita zovuta, tikufunikira kutentha bwino kwa thupi lapamwamba, ndipo tidzakambirana nawo. Timatenga gudumu, madzi, tembenuzani nyimbo ndikuyamba!
- Timagwedeza khosi lathu kumbali yonse, ndikupangitsa kuti mutu ugulire kumbali ndi kutembenukira.
- Timagwira mapewa, zikopa ndi zikopa zamagetsi m'magulu ozungulira 8 nthawi ndi kutsogolo. Timasinthasintha ndi manja olunjika, komanso, maulendo 8.
- Timagwirana manja patsogolo pa chifuwa monga kusukulu. Timatambasula manja athu ndikubweretsa mapewa athu. Ntchito yathu ndikutentha kwambiri thumba la mapewa. 10 zobwereza.
- Dzanja limodzi liri pamwamba, lopanikizidwa mu kamera, lina pansi. Timasintha nkhaniyi m'mabuku awiri. Timachita kasanu ndi kamodzi.
- Tsopano timayika manja molunjika patsogolo pa chifuwa chofanana ndi pansi ndikufalikira kumbali, ndikusokoneza minofu. Timatsatira mzere wa manja. Nthawi 15.
- Ife tikufanizira kukhazikitsidwa kwa manja a wachifwamba pamene wapolisi amutumizira mfuti kwa iye. Izi ndizochepa kuchokera kumutu, zikhatho zimayang'ana mwachidwi. Kuchokera pa malo awa tikukweza manja athu mmwamba, kutambasula thupi. Timayambiranso mofulumira 15.
- Sungani manja anu mofulumira ndikupita ku mphamvu.
Choncho, cholinga chathu sichikupopera timapepala tomwe timagwiritsa ntchito, koma kuti tiwombera mzere. Choncho, timachita masewera olimbitsa thupi lathu komanso kuchepa kwathunthu. Mankhwala a 1-1.5 makilogalamu kapena 0,5 mabotolo ndi mchenga / dziko lapansi. Zimatsegula masewera olimbitsa thupi omwe mumakonda kwambiri - kuthamanga.
Chitani nambala 1. Pewani ndi kutsindika pa mawondo - nthawi 15-20
Timagwada, miyendo imatulutsa kuti pakati pa ana a ng'ombe ndi ntchafu amapanga mbali yooneka ngati mbalame "V". Manja pamtumbo, manja akuyembekezera. Mtunda pakati pa manja ndi wabwino kwa inu. Tsopano yongolani kumbuyo, sungani bulu pamlingo womwewo ndi chiuno ndikuyamba kufinya.
Chitani nambala 2. Gwiritsani ntchito mfundo zogwiritsira ntchito zipangizo zamakono
Sitimasintha mkhalidwewu, timangopuma manja athu pazithunzithunzi. Choncho, triceps, thoracic ndi deltoid minofu amagwira ntchito bwino kwambiri, kutanthauza mafuta adzachoka pansi pa mphutsi. Gawo loyambirira la zochitikazo likufalikira. Yachiwiri - timachotsa dzanja kuchoka pamphepete kupita kumbali kusanafike pansi, ndikugwedeza pang'ono pachikasu.
Zowonjezera 20 zowonjezera ndi 10 zowunikira zimapezeka. Palibe amene ananena kuti zidzakhala zophweka. Timasonyeza kupirira ndikupitirizabe. Pamapeto pake, awa ndiwo mafuta anu.
Chitani nambala 3. Zotsatira zitatu - nthawi 10
Timagona pambuyo, miyendo yathu yowerama. Manja pa chifuwa chake amagwira zitsulo zamphongo. Timawabweretsa panthawi imodzimodzi, kenako timatambasula manja athu kumbali, mobwerezabwereza komanso pansi - iyi ndi nthawi imodzi. Mukamabereka, sungani zitsulo zanu poyendetsa pa madigiri 15. Ndi malo amenewa omwe amapereka katundu pa minofu, osati malumikizidwe ndi mitsempha, ngati mutayang'ana manja anu molunjika.
Pitirizani kulimbikitsa kwambiri ndikupukuta minofu ya pectoral, ikugwira ntchito pamapanga pansi pa mikono ndi kumanga gulu lachilendo.
Kuchita masewera olimbitsa thupi 4. Kusambira pansi - nthawi 10
Eya, manja anga ayamba kutentha, koma sitisiya! Timakhala pansi, m'manja mwa opusa komanso kuchita masewera olimbitsa thupi - kusintha malo a manja. Mofanana ndi momwe tinachitira ndi kutentha. Manja pansi satiyika, timayambitsa minofu yonse.
Pa kanema, mphunzitsi amapereka njira yosiyana ndi kuchotsedwa kwa manja kuchokera ku malo patsogolo pa chifuwa. Chitani zomwe mumakonda. Zotsatira zake ndi zofanana.
Chitani nambala 5. Zisokonezo kumbuyo
Onani vidiyoyi pa momwe mungachotsere makwinya ndi mafuta pansi pa ziphuphu. Tsatirani mwatsatanetsatane polojekitiyi ndikuyesera kuti musadzipunthwitse ndi dumbbell mu nsagwada. Tikukulangizani kuti muchite masewerawa pagalasi.
Kuphunzira bwino ndikukuwonani!