Pambuyo pazizolowezizi mumakhala wolemera! Ntchito Yopsa Moto # 1

"Momwe ine ndikufunira kachiuno kakang'ono ndi bulu wolimba. Komanso kuchotsani mafuta awa m'mimba ndi kuimitsa manja anu ... Bwanji sindingathe kuchotsa cellulite? ". Zomveka zimadziwika? Nthawi zambiri timaganiza za kusintha magawo angapo a chifaniziro, koma pamapeto pake timapeza makina osindikizira pazowonjezera mafuta kapena zero zotsatira? Allwomen akudziwa zomwe mukufunikira! Maphunziro a mafuta oopsa kwambiri "Zochita zapamwamba 8 za kugonana" zimasintha kwenikweni chiwerengero chanu. Tiyeni tiyambe? :)

Cholakwika chachikulu kuti anthu ambiri amene amafuna kulemera thupi amamvetsera mbali imodzi yokha ya thupi. Mwachitsanzo, musakonde mimba "muyenera kuthamanga mofulumizitsa makina," chifukwa chake timapeza cubes zamphamvu zophimbidwa ndi mafuta abwino. Mlandu wachiwiri: Ndinaganiza kupopera bulu, koma pali vuto ndi cellulite. Ndinkasinkhasinkha minofu yomwe imakhala yolimba kwambiri, ndipo cellulite anakhalabe kapena, poyipa, kutambasula zizindikiro zinawonekera. "Ndinalakwitsa kuti? Chifukwa chiyani ine sindikutaya kulemera? Masewera sindiwo anga! :( »Monga momwe mulili, ngati cholinga chanu ndi kuchepetsa thupi, ndiye kuti mukusowa zozizira kwambiri. Popanda iwo, simungakhale ndi chiwerengero chachikulu.

Ntchito zabwino zowononga pakhomo

1. Börp - Burpee

Ntchito yolimba kwambiri komanso yothandiza thupi lonse. Zimagwira ntchito:

• Onetsetsani
• Kubwerera
• Triceps
• Mphepete
• Chifuwa
• Caviar
• Maphwando
• Ntchafu
• Thupi lonse

Zida zofunikira:

1. Sewero labwino ndi kuika patsogolo. Sankhani malo otetezeka kwambiri.
2. Ife tikudumpha mmbuyo kuti tikakhale mu malo okankhira mmwamba.
3. Timatuluka nthawi imodzi.
4. Ife tikupanga leap ngati chovala - mawondo pansi pa chifuwa.
5. Ife timalumpha mmwamba.
6. Timabwereza.

Zochita zonse ndizochita zovuta zambiri. Chitani mosalekeza, popanda kupumula pakati pa kukankhira ndi kudumpha. Bweretsani nthawi 10-20. Njira yowonjezereka : tambani kupuma. Mukangofulumphira kumbuyo, kukoka miyendo yanu pachifuwa ndi kudumpha mmwamba. Osachepera 15.

2. Pike Zochita Push-UP Single Leg

Njira yabwino yogwiritsira ntchito gulu losokoneza bongo. Musamawope kuti mukuyenera kudzikankhira nokha. Yesani - ndizochita zosavuta! :)

Zimagwira ntchito:

• Deltoid miscle group
• Trapezium
• Kubwerera
• Maphwando

Zida zofunikira:

1. Udindo wa yoga "galu nkhope pansi".
2. Timakweza mwendo umodzi pamtunda momwe tingathere.
3. Finyani ndi mwendo wanu kuwonjezeka ka 10.
4. Timasintha mwendo ndikuwombera nthawi khumi.

Njira yowoneka bwino : timachita masewera olimbitsa thupi popanda phazi lokwezeka, kapena "timapukuta kunja-tinapanga phazi ndi phazi kumbuyo - tinkasintha - tinasintha mwendo". Nthawi 20.

3. Kudumphira pakati pa mfuti ndi manja a Clap Jacks

Zochita zosavuta zowotcha mafuta pa thupi lonse + cardio. Zimagwira ntchito:

• Dzanja kuchokera ku chala kumbali
• Kubwerera
• Onetsetsani
• Miyendo
• Kumkati kwa ntchafu
• Thupi lonse

Zida zofunikira:

1. Timavomereza T-malo. Manja kumbali imodzi mu mzere umodzi, miyendo yaying'ono kwambiri kuposa mapewa, mitengo ya kanjedza imadutsa patsogolo.
2. Timapanga thonje patsogolo pathu, timachepetsa kudumpha kwa mapazi pamodzi, kugwedezeka pang'ono pamabondo.
3. Timabwerera ku T-udindo.

Timatsimikiza kuti manja anu nthawi zonse ali mumzere umodzi - osati otsika komanso osati pamwamba pa mapewa. Timadumpha maulendo 25 pafupipafupi komanso nthawi makumi asanu ndi limodzi muyeso.

4. Akuyendayenda

Kulemera kwakukulu pa thupi lonse, bulu ndi miyendo. Zokongola za nkhungu zimaperekedwa! Zimagwira ntchito :

• Maphwando
• Ntchafu
• Lower Press
• Pansi kumbuyo
• Thupi lonse

Zida zofunikira:

• Udindo wa pakhomo ndi mwendo wambuyo wobwerera m'mbuyo.
• Timasintha miyendo yathu yoyamba.

Onetsetsani kusunga chala chakumbuyo ndi bondo pambali ya madigiri 90. Bondo sayenera kupita kupitirira sock! Pakufika, mwendo wakumbuyo umatsutsana ndi zala. Bondo siligwira pansi. Bweretsani nthawi 15-20.

5. Masangweji ndi manja okweza

Zakale zovuta, zovuta ndi manja okwezeka. Chifukwa cha kukhazikitsidwa uku, kumbuyo ndi manja kulibe mbali. Katundu wambiri pamabowo ndi m'chiuno.

Zimagwira ntchito:

• Ntchafu
• Maphwando
• Kusasamala: kumbuyo, mapewa, manja, makina

Zida zofunikira:

1. Kuima, manja pamwamba pa mzere umodzi ndi mutu.
2. Timagwa.
3. Timabwerera ku. n.

Bwerezani maulendo 25.

6. Kupita Kwambiri kwa Clumber

Zochita zolimbitsa thupi ndi katundu wolimba komanso wogwira ntchito. Amagwira bwino pamsana ndi miyendo yake. Zimagwira ntchito:

• Kubwerera
• Onetsetsani
• Maphwando
• Miyendo
• Kusasamala: deltoid minofu gulu

Zida zofunikira:

1. Malo a barolo pa mikono yolunjika.
2. Timapanga phazi kutsogolo kuti phazi liri pafupi ndi kanjedza.
3. Timasintha miyendo yathu ndikudumpha. Phazi lamanja kumbali ya kanjedza yolondola.

Nkofunika kuti asayende thupi ndipo ayenera kutsogolera pamene akusintha miyendo. Sungani mapewa anu kupumula, ndipo thunthu ndi miyendo yokha imagwira ntchito. Bwerezani maulendo 30.

7. Chimasintha mu barolo pa dzanja limodzi

Kuchita masewera olimbitsa thupi kuti apititse patsogolo minofu ya m'chiuno ndi zofalitsa. Zimagwira ntchito:

• Tuluka
• Makina osakanikirana ndi mbali
• Kusasamala: Manja

Zida zofunikira:

1. Malo a bar ndi kutsindika pa dzanja limodzi ndi kufalitsa miyendo pambali pa mapewa.
2. Timapanga mpiringidzo kumbali imodzi, ndikugwada pachifuwa.
3. Ife tikubwerera ku malo oyamba. Nthawi 15.
4. Timasintha dzanja ndikubwereza maulendo 15.

Onetsetsani kuti mukuchita masewera olimbitsa thupi, kapena opanda nsapato pazitsulo zosagwiritsidwa ntchito. Kapena opanda nsapato pa linoleum. Msolo wothandizira sayenera kutaya!

8. Pita ngati mpira

Kuthamanga kumachepetsa nkhawa ya msana. Kusinthasintha kwa katsamba kakang'ono musanabwererenso kayendedwe kake ka mafuta. Zimagwira ntchito:

• Pezani minofu ya kumbuyo, khosi
• Kutambasula kutambasulidwa

Zida zofunikira:

1. Timakhala pansi pamphepete mwa rugudu, timakweza miyendo yathu kwaife ndi kukulitsa mapiko athu ndi manja athu.
2. Kumbuyo kuli kozungulira, ife timabwerera ngati mpira.
3. Timabwerera ku malo oyambirira ndi pang'ono. Manja samachotsa mwendo wapansi.

Timalangiza tisanagwiritse ntchito zovuta kuti tigwire ntchito yosiyana, kotero kuti palibe mtsogolo. Bweretsani kayendetsedwe ka machitidwe kuyambira oyambirira mpaka 8 mpaka 8 mpaka 4. Ngati ndinu oyamba, pangani mizere iwiri mu mphindi zitatu. Chiwerengero cha kubwereza chiyenera kukwaniritsidwa! Kulemera, kuchita masewera olimbitsa thupi tsiku ndi tsiku kapena tsiku lina lililonse. Bonasi yojambula zithunzi za machitidwe 15 a bulu wodabwitsa ! Kodi mukufuna zina mwazochitazi? Lembani mu ndemanga!