Makanema anu ali opanda ungwiro? Kodi mabokosi obirira amasonkhanitsidwa "mbozi" yosasangalatsa? Musadandaule, chirichonse chingathe kukhazikitsidwa! Tsatirani malingaliro athu, ndipo chiuno chanu chidzataya masentimita asanu mwezi woyamba. Timapereka dongosolo latsopano loponyera makina osindikizira kwa atsikana kunyumba, zomwe zimapangitsa masewero 6 kuti agwiritse ntchito magulu onse a minofu ya m'mimba ndikuwotcha mpaka 450 kcal. Mavutowa alibe malire a zaka ndipo ndi abwino kwa atsikana osiyanasiyana. Zotsatira: mphumu yotsitsimula + zikwi za maonekedwe achidwi. Mudzadziwitsanso malamulo a golidi, momwe mungapangire makina osindikizira, momwe mungathandizire chiwerengero chochepa, zomwe mungadye bwino komanso momwe mungabwerere mimba yakuphatika mutabereka.
Malamulo asanu a golidi a atsikana: momwe angayambire makalasi othandiza
- Cholinga ndi mphamvu yolimbikitsa komanso yoyendetsa galimoto. Tengani kope, pensulo ndi sentimita. Yesani magawo ndi mbiri. Ndipo pafupi ndikusonyeza kuti ankafuna tsiferki. Ngati kusiyana kukuoneka kuti sikungatheke, mukulakwitsa kwambiri. Ngakhale mapaundi 30 owonjezera amatembenukira ku chimbudzi chosakaniza ndi cubes.
Kusankhidwa kwa malo kwa makalasi ndi nyumba kapena malo ochitira masewera olimbitsa thupi. Ngati ndinu wamanyazi kwambiri, mungathe kupukuta minofu ya makina osindikiza kunyumba. Nyumba yokhala oyambirira ndi mtengo wa wophunzitsira wokha komanso kusokonezeka maganizo.
Sikofunika kuti mutseke mu chipinda. Tengani kampu pansi pa mbewa, botolo la madzi, mndandanda wa masewera olimbitsa thupi ndikupita ku nkhalango, ku nyanja kapena ngakhale padenga. Mlengalenga woyera ndi malo amathandiza kuwotcha mafuta ndipo zimakhudza zotsatira za masewero olimbitsa thupi.
- Kukonzekera zipangizo zamaseĊµera. Kugwira ntchito kunyumba kumachotsa mafuta kuchokera m'chiuno ndi kumbali, kugula zitsulo za 1.5-2 makilogalamu, fitball ndi chingwe. Palibe mwayi wogula zojambula? Zilibe kanthu! Tengani mabotolo awiri a pulasitiki ndikutsanulira madzi pamwamba kapena kutsanulira mchenga / dziko lapansi. Tsopano inu muli ndi zopusa. Timapitabe patsogolo!
- Mndandanda wa maphunziro. Ili ndi bukhu kapena zolemba, komwe machitidwe ndi zakudya zimakonzedwa kwa masabata awiri otsatira. Ndikhulupirire, popanda diary, atsikana akutha, choncho chinthucho ndi chofunika kwambiri.
- Maphunziro oyambirira. Zopopera zinagulidwa, malo osankhidwa ndipo ngakhale diary anabweretsedwa, ndipo maphunziro oyambirira akubwezeretsedwa "kwa mtsogolo"? Atsikana, kotero n'zosatheka. Maperesenti okwana 95% samatha, koma mbidzi ikupitiriza kukula. Kodi muli amphamvu mumzimu? Zitsimikizireni izo ndipo yambani zoyambira mwamsanga!
Sabata yoyamba: nkhonya yowopsya kwa makina osindikizira ku kabichi
Gome ili m'munsi sikuti ndi chabe masewera olimbitsa thupi, koma buku lodzaza la msungwana wabwino lomwe lingathe kuponyedwa pakhomo. Chiwerengero cha kubwereza chasankhidwa pa mlingo wolowera, poganizira zovuta za zochitikazo. Ngati simugonjetsa kapena zikuwoneka zovuta, musataye kulemera ndi kupitirizabe kulemera.
Tikukulimbikitsani kuti muzichita masewera 4 pa sabata tsiku lililonse. M'masiku otsogolera, onetsetsani kuti mukuchita cardio (werengani zapafupipa) kapena muthamange pafupifupi 0,5-1 ora.
Mukufuna zotsatira, chabwino? Kodi mukufuna kuchotsa mafuta m'mimba kwa sabata? Ndiye musakhale aulesi, kwezani bulu ndikuwona maphunzirowo panthawi yake.
Zofunika! Yambani ntchito iliyonse yopanga masewera olimbitsa thupi ndi kumaliza ndi chigamulo. Kusanyalanyaza kutentha kumadzetsa kuphulika ndi kuphulika kwa mitsempha, kuwonjezeka kwa chikhalidwe chokhumudwitsa cha ziwalo. Kutentha kwa minofu - kulamulira nambala 1.
Khalani okonzeka pa zochitika zojambula, mavidiyo
Cholinga chachikulu pamanyuzipepala, tebulo ndi kufotokozera zochitika za atsikana
| Tsiku la sabata | Zochita | ||||
| Garmoshka | Kutuluka kwa chifuwa | Mikanda | Kuthamanga pamasuli | Kuthamanga kwambuyo ku mwendo | |
| Lolemba | 20 | 15th | 10-15 | 15th | 24 (12 mbali iliyonse) |
| Lachiwiri | Cardio / Kuthamanga | ||||
| Lachitatu | 20 | 15-20 | 10-15 | 15th | 24 |
| Lachinayi | Cardio / Kuthamanga | ||||
| Lachisanu | 25 | 20 | 15th | 15-17 | 30 |
| Loweruka | Cardio / Kuthamanga | ||||
| Lamlungu | 25 | 25 | 15-20 | 20 | 30 |
Makina apamwamba
Chitani "Garmoshka". Khalani pa bulu, kumbuyo kuli kolunjika, miyendo ikugwada pa mawondo. Ikani manja anu kutsogolo kwa chifuwa chanu ndikupangitsani thupi kumbuyo madigiri 45 kuti muzimva kupanikizika pang'ono kwa makina. Timayamba kugwira ntchito monga accordion: miyendo pamabondo ndi thupi zimakokera wina ndi mnzake, ndiyeno kubwerera ku malo oyamba.
Langizo: onetsetsani miyendo kulemera kwake ndi kuchita masewera olimbitsa thupi. "Momwe mungakankhire msungwana mtsikana mphindi imodzi asanafike?", - mukufunsa. Bwerezani "Garmoshka" nthawi 40-50 kwa njira 2-3, ndipo mpumulo udzawonekera masabata awiri.
"Garmoshki"
Kutuluka kwa chifuwa. Zochita zamakono zolembera pamwamba. Lembani kumbuyo kwanu ndipo mugulire miyendo yanu. Manja akutsitsa mutu wanu, koma musapitirize! Kwezani minofu 30 madigiri ndi kupsinjika minofu ya m'mimba.
Langizo: Pofuna kupewa chiyeso chogwira mutu wanu, sungani manja anu masentimita asanu.
Zochita zina zosangalatsa za makina opamwamba pogwiritsa ntchito zinthu zopangidwa bwino. M'malo mwa ndodo, mungagwiritse ntchito ambulera kapena chitoliro kuchotsa chotsuka chotsuka.
Lower Press
Chitani "Madzi". Tumizani mofulumira kumbuyo kwanu, kotero kuti palibe cholakwika kumbuyo kumbuyo. Manja pambali pa thunthu. Kwezani miyendo yanu mpaka masentimita 15 ndipo musagwire pansi ndi zidendene.
Langizo: mukamadziwika ndi katundu, yesetsani kuchita masewero olimbitsa thupi. Kenaka kumtunda ndi kumunsi kwa makinawo kudzagwiritsidwa ntchito.
Kukweza kwa mapewa. Pitirizani kugona kumbuyo kwanu ndi kuika mapazi anu kulemera. Ikani manja anu kumbali kuti mukhale oyenera. Tsopano gwedeza bulu ndi miyendo yolunjika, kuyesera kutenga malo a "Makandulo". Sungani mwamsanga.
Makina opondereza
Kuthamanga kwambuyo ku mwendo. Landirani zowopsya: mawondo akugunda, thunthu imakwezedwa, manja kumbuyo kwa mutu. Ndipo tsopano gwiritsani ntchito mapazi anu monga momwe mumagwiritsira ntchito "Bike" ndipo ndi zitsulo zanu mukugwira bondo losiyana. Kuchita bwino kumalimbitsa minofu ya oblique.
Ikani masewera olimbitsa thupi, kanema
Onetsetsani, mutatha kuchita masewero olimbitsa thupi, chitani, chomwe chimatchedwa, chigamulo. Pamodzi ndi iye, mumachotsa kupweteka m'misamaliro, kupanga kutambasula, ndi kuchepetsa kuthamanga kwa mtima.
Kuti mupange makina osindikizira masiku 30 kunyumba, finyani kutalika kwa inu nokha ndikupanga nambala yowonjezera. Mpumulo udzayamba kuwoneka pambuyo pa sabata lachiwiri la katundu wambiri.
Sungani zofalitsa pambuyo pa kubereka
Amayi, mwachita ntchito yonyada ndipo munapereka dziko ndi munthu wamng'ono. Wakhala ndi ululu wowawa ndi miyezi 9 yakuvutika, koma tsopano mukuwopa zochita zapadera? Inu ndinu ankhondo omwe samasiya. Timakana kukayikira, kukhazikitsa cholinga ndikupita ku chigonjetso!
Kodi mukuwopa kupita ku holo ndikusiya mwanayo ndi bambo anu, achibale anu kapena anzanu? Ndipo simukusowa kuchita izi! Muzigwira ntchito kunyumba ndi mwana. Tembenuzani zochitikazo mu sewero kwa mwanayo. Pa kanema, amayi opanga masewera amasonyeza momwe angayankhire mwatsatanetsatane ndi kusangalala ndi mwanayo.
Ndipo pali zitsanzo zingapo za momwe mayi wamng'ono amachitira.
Momwe mungaperekere minofu ya gluteus kunyumba, werengani pano
Timachotsa mafuta m'mimba: chakudya chabwino + cha cardio
Musamadye maswiti, musamamwe soda, musadye chakudya chokwanira, muiwale kosatha za yummies ndi zakudya zamtengo wapatali! Osokonezeka? Kuwopsyeza mantha, mpaka mutasintha malingaliro anu kuti muchepetse kulemera. Kudya zakudya zopweteka pa zakudya ndi zakudya zabwino ndizotheka, koma mpaka 12 koloko ndi kamodzi pa sabata. Sankhani tsiku la tchuthi la m'mimba ndipo perekani zokoma zanu zokondweretsa (mwachangu!).
Chakudya chabwino kwa atsikana ndi chakudya choyenera tsiku ndi tsiku cha zakudya ndi mavitamini. Kuthamanga kwa metabolism, kugawaniza mafuta, kumachotsa slag ndi kupatsa kwathunthu thupi lonse ndi micro- ndi zinthu zambiri.
Zomwe amadya:
- Palibe kumenya njala! Kudya maulendo asanu ndi limodzi mphambu zisanu ndi limodzi pa tsiku pazipinda zing'onozing'ono panthawi inayake.
- Yambani m'mawa ndi galasi la madzi ofunda ndi madzi a mandimu. Pambuyo pa mphindi 15, idyani nyemba za oatmeal kapena buckwheat mu mkaka + ndi supuni ya uchi ndi zipatso zochepa. Chakudya chokoma choyenera ndi choyenera.
- Zakudya zowonongeka pa nthawi ya maola 3-4: saladi ya masamba, zipatso, mapuloteni.
- Chakudya ndi pafupifupi 350-400 magalamu. Nkhoma zonse, nyama yophika, nsomba, saladi masamba ndi chidutswa cha mkate wa mkate.
- Imwani madzi okwanira 2 malita patsiku. Soda soda, tiyi ndi timadziti, koma madzi oyeretsedwa. Kuti mudziwe kumwa madzi, choyamba muike chidutswa cha mandimu mu kapu.
- Musanadye, imwani madzi, koma nthawi ya chakudya simungathe kumwa. Pambuyo pa mphindi 20-30.
- Mukhoza kudya ndi kudya pambuyo 18:00! Awa ndi mkaka wowawasa wopanda mafuta, nsomba kapena ndiwo zamasamba. Chakudya chomaliza ndi maola atatu asanagone, kenako madzi okha ndi mandimu ndi uchi.
Kuthamangitsa mafuta, zakudya zoyenera ndi kuphunzitsa kwa osindikiza sikokwanira. Mafuta akuluakulu ndi mafuta, pomwe thupi limagwilitsila nchito mphamvu ndi kugawaniza mafuta ochulukitsa kawiri. Zochita za makina osindikizira popanda cardio zidzangowonjezera minofu, koma mapepala a mbozi sadzachoka. Onetsetsani kuti muthamanga ku dice, koma, tsoka, silidzawonekera kumbuyo kwa mafuta m'mimba.
Gulu la zotsatira za maphunziro
Mtundu wa maphunziro | Zimagwira ntchito | Zotsatira | Mafuta owopsa |
| Zochita za makina | Minofu ya m'mimba | Makina opangidwa ndi makina osindikizira ndi othandizira pansi pa mafuta | Ayi |
| Cardio Workout | Thupi lonse | Kulemera kofulumira ndi kuchepetsa mphamvu | Inde |
Video ya machitidwe opambana a cardio kwa atsikana
Mwaphunzira kupopera msungwana wachinyumba kunyumba. Yesani ndipo musataye mtima. Chithunzi chokongola ndicho cholinga chathu!