Bwerezani zozungulira zina kapena ziwiri. Kawiri kapena katatu pa sabata, kuonjezeranso kugwiritsira ntchito cardio. Ndipo kumbukirani: polimbana ndi cellulite, nthawi zonse ndicho chinsinsi cha kupambana. Choncho musazengereze! Kodi chikumbumtima chimagwira ntchito pamimba pamunsi?
Muyenera: cholemera thupi cha 4-5.5 makilogalamu, benchi (kapena sitepe-platform) ndi thaulo.
"Kudumpha"
Zosakanikirana ndi minofu, minofu ya manja imagwira ntchito. Imani, miyendo pamtali wa pelvis. Khala pansi ndi kuyika manja anu pansi patsogolo panu. Ndi kulumpha, yendetsani miyendo mmbuyo ndikupita kumalo a bar, kenako jumphani kumanzere, kumanja, ndi kachiwiri. Pogwedezeka, sungani phazi lamanja kupita kumanja lamanja, bwererani ku malo a bar ndi kubwereza kayendetsedwe ka phazi lamanzere. Kenaka, mutambasula mwendo wanu wamanzere, mutasunthira zonse ziwiri, imani ndi kubwereza. Pangani mobwerezabwereza 10.
Akukwera pabedi ndi kutulutsa thupi
Miyendo ya miyendo, mabowo ndi manja amagwira ntchito. Tengani nyali ya thupi ndipo, ndikuigwira patsogolo panu, yima pafupi ndi benchi kapena sitepe, pamapeto pake. Kwezani mtengowo kumtunda kwa chifuwa - mikono ndi yolunjika, maburashi ndi mapewa m'kati mwake, mitengo ya palmu ikuwonetsa pansi. Pogwiritsa ntchito bodybard pamalo awa, pangani sitepe ndi phazi lanu lakumanzere pa nsanja ndipo mutenge bondo kutsogolo kwa msana. Pewani mwendo wanu wamanja, khalani pansi, imani, mutenge phazi lanu lamanja. Bwererani ku malo apanyumba kuti mutsirize kuyesanso. Pambuyo pobwereza kubwereza kasanu ndi kamodzi, chitani zochitikazo kumbali inayo (kumapeto kwa bwalo) kuti mutsirize njirayo.
Tsamba limodzi ndi bodibar
Minofu ya bere ndi ntchito yosindikizira. Tengani womanga nyumba ndikugona kumbuyo kwanu, pabedi kapena pansi. Gwiritsani mtembo wamkati pafupi ndi chifuwa chanu, mitengo ya kanjedza ikhale yaikulu kuposa mapewa anu ndikulozera patsogolo. Chitani bench press ndi bokosi la bokosi, ndiyeno musokoneze. Gwiritsani ntchito malo omaliza a 1 akaunti, ndipo mutembenuzire thupi kumanja, kumanzere, kubwereranso pakati - thupi lanu lapamwamba liyenera kuyenda limodzi. Bwererani ku malo oyambira ndi kubwereza. Pangani mobwerezabwereza 12.
Masiketi pa mwendo umodzi
Minofu ya miyendo ndi mabowo amagwira ntchito. Tengani bodybard m'dzanja lamanja ndikugwire kuti lifanane ndi pansi. Imani pafupi ndi sitepe kapena benchi ndikutsitsa kulemera kwake, ndikugwera kumapazi oyenera mpaka dzanja likhudze benchi kapena mwakuya momwe mungathere, imirirani ndi kubwereza. Pambuyo pobwereza mobwerezabwereza 8, sungani bodybard kumbali ina ndi kuyamba kuyesera ndi phazi lakumanzere.
Awiri-phase-kukweza-ups
Minofu ya chifuwa, minofu-stabilizers, triceps amagwira ntchito. Gwiritsani ntchito malo oponderezedwa ndi kutsindika pa manja (maburashi omwe ali pansi pa mapewa) ndi zala kapena mawondo. Pita pansi - zitsulo pafupi ndi thupi, ndiye panikizani. Tsopano ikani manja anu pafupi masentimita asanu ndi asanu ndikupita pansi, nthawi ino, ndikuwonetsa makomo anu kumbali. Wring kunja, bweretsani manja anu ku malo awo oyambirira ndi kubwereza. Pangani ma-push-ups, kusintha malo a manja pafupipafupi.
Kudumpha ndi kulemera, ndikutsika kwambiri
Mapiko ndi miyendo amagwira ntchito. Kwezani nyamakazi yanu pamwamba pa mutu wanu, mikono yanu ndi mapewa-m'kati mwake, manja anu akuyang'ana kutali ndi inu. Dumphirani, kukoka bondo lolondola kutsogolo kwa mapepala, kenako tulukani kumbali ya kumanzere. Pambuyo lotsatira, kwezani bondo lakumanzere - izi zidzakhala 1 kubwereza. Kusunga malo a manja, perekani maulendo 10-12.