Kodi kuonda mwa masewero olimbitsa thupi kuti? Kusankha aphunzitsi ndi dongosolo lophunzitsira

Ambiri a ife kamodzi pa moyo wanu kumvetsa zimene ayenera kuonda. Ndipo aliyense ayika mawu awa womwe tanthauzo lake. Kwa wina ndi chizindikiro chachikulu cha lonse, kwa wina n'kofunika kukhala zoyenera ndi ang'ono, wachitatu akufuna kuchotsa mainchesi owonjezera malo vuto yekha, ndi zina zotero. Chinthu choyamba chimene chimabwera mmaganizo munthu pofuna kuonda - ndi zakudya. Today pali zambiri zakudya zosiyanasiyana umalimbana moto mafuta, koma iwo ndi osamveka popanda thupi.

Kwa anthu amene akufuna kuonda kwangochepetsako pang'ono chabe ndi kubweretsa thupi kamvekedwe, zokwanira Mukuvetsa zimenezi zolimbitsa thupi, monga kuyenda, kusambira, kupalasa njinga, akuthamanga ndi zina zotero. A wabwino kwa munthu wamakono nthawi zonse wotanganidwa ndi matayala kutaya kulemera. Reviews kusonyeza kuti pulogalamu yoyeseza ichi nthawi anayesedwa zimathandiza kuti thupi mu mawonekedwe abwino ndi kulamulira thupi. Komabe, anthu amene akufuna kuonda kwambiri ndipo mwamsanga kupita kumalo ochitira masewera a. Slimming ntchito zolimbitsa m'bukuli kwambiri. Kuti onse anali mu dongosolo, ayenera chinkhoswe motsogoleredwa ndi mlangizi waluso. Lero tiona mmene kuonda mwa masewero olimbitsa thupi, ndipo tione ena workouts lililonse.

Kuyambira masiku: mbali yaikulu

Sitima, osachepera poyamba, ndi motsogozedwa ndi mphunzitsi akatswiri. Mfundo kuti amachita ndi zofunika kwambiri njira yolondola. Ngati inu kuchita masewera olimbitsa thupi ndi molondola, zidzakhala operewera. Komanso njira osaphunzira ndi luso zoyenda amalenga chiopsezo kuvulala kwambiri, chifukwa pafupifupi Zochita anachita zinthu zolemera.

Popeza makalasi osachita manyazi kufunsa mayina a alangizi pa masewero olimbitsa thupi, ndi njira zawo za ntchito, ndi chitetezo. Onse anali kamodzi atsopano. maphunziro zovala ayenera kukhala omasuka, kotero kuti sikungalepheretse kuyenda. Ndi bwino kupereka mmalo zachilengedwe, breathable nsalu. Kupanga nsalu amene ali bwino mpweya permeable, kulenga kusapeza, makamaka pa maphunziro kwambiri.

Muyenera kuchita mwanzeru, popanda zotentheka. kutopa Kugwiritsa ana amakumana ndi minofu microtrauma, kotero musalole izo. Pakuti oyamba kudzakuthandizani kuthana ndi zokwanira kwa mphindi 45-60 katatu pa mlungu. Mungathe kuphunzitsa tsiku ndi, Chofunika kwambiri, ndi chimodzimodzi minofu gulu si ikulongezedwa pa masiku awiri zotsatizana. Apo ayi, minofu ndiribe nthawi kuti achire.

Kukafola mwa dongosolo maphunziro

Musanayambe kupanga masewero olimbitsa thupi kuti kuonda, muyenera kusankha bwino dongosolo kuphunzira. Kutsata chitukuko, m'pofunika kuganizira kuti ayambe zonse minofu pambuyo maphunziro kwambiri amatenga sabata pafupifupi. Daily katundu yemweyo minofu gulu sizimatanthauza ku mawonedwe a kuwonda, ndi maganizo a thanzi. Kumene, kuphunzitsa kamodzi pa sabata ndi operewera. Zabwino ndi ndandanda ya pamene minofu ali m'magulu awiri, gulu minofu yeniyeni kumatanthauza tsiku, ndi workouts ikuchitikira masiku 5 sabata. Choncho magulu onse minofu tikupumula pa masiku atatu otsatizana (masiku 2 kutali ndi tsiku limodzi, ndi Ufumuyo linanena bungwe pamene iwo sizinayende). Nthawi zina minofu anawagawa m'magulu atatu. Onse njira kupereka minofu ndi nthawi yopuma, koma musalole thupi kutaya kamvekedwe. Ngati simungathe kuphunzitsa kwa masiku asanu ndi atatu udzakhala wokwanira, osachepera poyamba.

Popeza anachitira ndi ndondomeko yake ayenera kugawa minofu masiku awiri kapena atatu. Ndi bwino ntchito magulu minofu osachepera atatu pa gawo. Ndi zofunika kuphatikiza magulu yaikuluikulu. Chofunika, m'pofunika tione mu nkhani iyi ndi mfundo yakuti pali kuti azitha kuthandiza ntchito za wina, ndipo pali minofu muzikangana. Mwachitsanzo, mu benchi atolankhani, amene amachita yaikulu kuphunzitsa pachifuwa, triceps ndi zosungidwazo zimagwiritsidwa ntchito ndi sekondale phewa. Choncho, m'pofunika kuphunzitsa maguluwa minofu mu tsiku lina. Ngati lero zikwaniritsidwe pachifuwa, triceps ndi mawa, yotsirizira sadzapuma.

Ziyenera adzanyamula kukumbukira kuti minofu gulu tichipeza m'madipatimenti angapo / matabwa (ndiye, iwo ali gulu). Aliyense dipatimenti zambiri ntchito kunja kwa kusinthidwa makamaka zolimbitsa thupi limodzi. kusintha Small mu mawonekedwe Mwachitsanzo, thunthu kuweramira kapena kasinthasintha maburashi akhoza kufika katundu kwake kwa mtanda ena.

Aliyense zolimbitsa zichitike 2-4 njira, pakati pa zimene zimafunika kuti apumule kwa mphindi 5. Kuti masitolo mafuta unatenthedwa kwambiri, m'pofunika pang'onopang'ono kuwonjezera kulemera kwa projectiles lapansi. Zochita kwa kuonda kwa anthu masewero olimbitsa thupi, musati amasiyana akazi. kusiyana lagona pa mlingo wa maganizo ndi kutsindika pa zinthu zina vuto. Pulogalamu ya atsikana masewero olimbitsa thupi kawirikawiri kumaphatikizapo phunziro yogwira miyendo, matako ndi mimba, pamene amuna kulipira zochepa tcheru kuti thupi m'munsi.

chakudya

Tsatirani funso mmene kuonda msanga, chinkhoswe mu masewero olimbitsa thupi, ambiri wosadziwa aphunzitsi angathe kulangiza kudya zochepa. Izi ndi njira yolakwika. Thupi lathu kukhala zovuta kudziletsa chilangizo dongosolo ali akulipira kulemera ntchito. Ngati timakhala mmwamba thupi pali akusowa zakudya, thupi zipita mode zitetezeke ndi kutumiza nkhani zonse mu nkhokwe mafuta, ngati inu kuthamanga lalifupi kachiwiri. Choncho, chakudya pa maphunziro ayenera kukhala wangwiro. Kumene, simuyenera asamadye kwambiri, nayenso. Izo ziyenera ufa 350 magalamu chakudya maola 4 aliwonse.

Komabe, zakudya mwachizolowezi akadali umamumvera kusintha. Ntchito Confectionery ndi mankhwala ophika buledi zofunika malire. Komanso, kupewa ataima kanjedza ndi transgenic mafuta. Iwo bwino chosakanikirana ndi thupi ndi kulenga uncalled ballast mafuta, kuchotsa omwe si kophweka. Izo analimbikitsanso kulabadira kwa index glycemic zakudya. Iwo Choncho sayenera upambana 50. zakudya anthu chinkhoswe zonse zolimbitsa thupi akhale wolemera mu mapuloteni ndi mavitamini. Koma ntchito mafuta ndi chakudya akhoza kudula.

Pamene kuonda ndi thandizo la masewero olimbitsa thupi ali ofunika kuganiza za zakudya zanu m'njira kuti mapuloteni ndi pafupifupi 50% ya zakudya zonse. Mwa zakudya ndi mapulotini monga: nyama nkhuku ndi mazira, nsomba, mtedza ndi mkaka.

Pakati pa chakudya zothandiza, ndi bwino powasamalira: dzinthu, masamba, zipatso, zipatso zouma ndi muesli.

kumwa boma

Tsatirani funso mmene kuonda mwa masewero olimbitsa thupi, ndi ponena za ntchito okwanira kuchuluka kwa madzi ofunika. Ponseponse wa mowa tsiku madzi a avareji malita 2-2.5. N'zoona siyana malingana ndi makhalidwe munthu wa chamoyo. Pali njira yosavuta kufufuza ngati madzi okwanira afika thupi lanu. Pa kumwa mulingo woyenera wa mkodzo madzi Kumvetsetsa mtundu. Ngati ndi chikasu, m'pofunika kuwonjezera zakudya za madzi. Mulimonsemo, si koyenera kuti amachita zinthu monyanyira. Kugwiritsa madzimadzi wambiri kumayambitsa leaching mchere m'thupi.

contraindications

Tisanayambe kukambirana mwachindunji za kokoka, muyenera kulabadira contraindications lapansi. Anthu akuvutika mitsempha varicose, zotupa, matenda a mtima, kuwonda ndi thandizo zisudzo katundu thupi contraindicated. Kwa amayi mu mndandanda wa contraindications ayenera kuwonjezera matenda ena matenda. Lang'anani, kuyambira thupi sizingaletse kudzifufuza wathunthu wa thupi, kapena kukaonana ndi dokotala.

Kodi kuonda mwa masewero olimbitsa thupi ndi: Ntchitoyi

kachitidwe anapereka sali oyenera amene kale nawo masewera. Pofuna kukonza mtembo wa maganizo, ayenera kuperekedwa miyezi 2-3 mwangwiro thupi kulimbitsa thupi. Izi zikhoza akuthamanga, kusambira, kuvina, othamangitsa ndi zambiri. M'pofunikanso komanso kusamalira kusinthasintha minofu kudzera kapena yoga Pilates. Mukhoza pite ku ntchito zolemera. kulimbitsa thupi aliyense ayenera kuyamba ndi ofunda ndi cardio (matayala, kudumpha chingwe thupi njinga ndi zina zotero). Ndipo tsopano tiyeni tiphunzire kuchita masewero olimbitsa thupi kuti kuonda.

Kuyamba disassemble zovuta, amene ali abwino kwa amuna ndi akazi. Ndi zovuta, koma kwambiri. Zovuta tichipeza supersets - angapo Zochita pa magulu osiyana minofu, mu njira imodzi, mosalekeza.

pulogalamu konsekonse

tsiku loyamba:

1. mapazi adzauka mu hyperextension Wiese +.
2. Lunges ndi dumbbells + zosuta atolankhani ataimirira.
3. Kuchepetsa + miyendo kupisa chipika yopingasa kuti lamba.
4. Kukweza dumbbells kwa kukongola + mwendo atolankhani pa pulogalamu yoyeseza ya kumanzere.
5. Sitadi + miyendo wopindidwa chapamwamba wagawo lonse nsinga.

tsiku lachiwiri:

1. Benchi ndodo ku chifuwa yopapatiza nsinga + pulldown zolimbitsa kufanana nsinga.
2. Mwendo flexion + pullover ndi dumbbells.
3. Kupotoza (pansi kapena benchi) + deadlift.
4. Kusakaniza manja ndi dumbbells atagona mapazi + kutambasuka pa pulogalamu yoyeseza lapansi.
5. Dumbbell benchi atolankhani pa kulozetsa benchi + anyonyomala.

Aliyense zolimbitsa zizichitidwa nthawi 15. Deuce akubwerezedwa katatu. The mulingo woyenera kwambiri akafuna ntchito, chifukwa mwamphamvu zawo - 2 nthawi sabata.

Zovuta amuna

Tsopano tiyeni tione ntchito mu masewero olimbitsa kwa anthu. pulogalamuyi si abwino kwa kugonana fairer. Musanayambe kuphunzira, muyenera kusankha kulemera kwa zipolopolo. Poyamba, iye anali, kotero inu mukhoza kuchita zosaposa kubwereza 13 wogwiritsira ntchito inayake. Woyamba masabata awiri ndi kuchita chimodzi pa njira nthawi. Pa mlungu wachitatu, kulemera kwa zipolopolo za kumawonjezera, ndipo chiwerengero cha kubwereza ndi halved. Pa sabata chachinayi, chirichonse akanali yemweyo, koma zolimbitsa zachitika kale mu njira ziwiri. Tiyenera kuyesetsa kuti kuchuluka kwa mau, amene anasonyeza mu parentheses.

tsiku loyamba:

1. Benchi ndodo atagona pa benchi (8x3).
2. Kuswana manja atagona pa benchi ndi dumbbells (12h3).
3. "Gulugufe" (8x2).
4. pulldown zolimbitsa thupi lonse nsinga (10x3).
5. Hyperextension (15h3).
6. Kukoka mutu wake (8x2).
7. Link ndodo mu zone tilting (10x3).

tsiku lachiwiri:

1. Benchi atolankhani barbell atakhala, chifukwa mutu (8x3).
2. Kukweza dumbbells kwa kukongola atakhala (10x3).
3. Masitepe dumbbells (10x3).
4. Kuswana manja zolemera ataima (10x3).
5. Kukweza chapamwamba torso kudzikanikizira (20X3).
6. Kukwera kwa atolankhani m'munsi mwendo (20X3).
7. Akusunsa triceps (10x2).
8. French benchi (12x2).

tsiku lachitatu:

1. Benchi miyendo mwagona pa pulogalamu yoyeseza (8x3).
2. Lunges ndi dumbbells (8x3).
3. mapini mwendo mu pulogalamu yoyeseza (10x3).
4. Akuluakulu a manja pa benchi kwa kukongola Scott (12h3).
5. mapazi adzauka mu vise (12h3).

Wina ya amuna

Izi kuwonda pulogalamu anthu ochitira masewera a zovuta za m'mbuyomo awiri, koma chachikulu kuwotcha mafuta. Kapenanso, mungathe kuyamba ndi zovuta za m'mbuyo pang'onopang'ono kukachita izi. Pano, monga mu dongosolo loyamba, akuyendera supersets njira.

tsiku loyamba:

1. Kupotoza pa benchi okonda + hyperextension (20h4).
2. Anyonyomala + pulldown thupi ndi mutu (15h4).
3. Press ndodo ku chifuwa, atakhala kapena kuyima + atagona mwendo pindilani (20h4).
4. Kukankhira akuluakulu pa benchi ndi manja ake kumbuyo kwake + adaponya ndodo ya chibwano (20h4).

tsiku lachiwiri:

1. mapazi adzawuka kanjedza + deadlift (20h4).
2. Lunges dumbbell + yopingasa cholinga chipika (15h4).
3. Benchi atolankhani barbell ataima kapena pansi chifukwa cha miyendo mutu + kutambasuka mu pulogalamu yoyeseza ndi (20h4).
4. Kankhani akuluakulu nsinga lonse + mapini ataima barbell (15h4).

tsiku lachitatu:

1. Kupotoza pansi + hyperextension (15h4).
2. A mwendo atolankhani pulogalamu yoyeseza + benchi atolankhani (15h4).
3. pulldown zolimbitsa thupi yopapatiza nsinga + tilts mapewa mzati (15h4).
4. Zashagivaniya phiri zolemera + kuswana dumbbells kunama. (15h4).

Pulogalamu ya atsikana ochitira masewera a

Ngati pulogalamu woyamba ndi chilengedwe chonse, ndi wachiwiri ndi wachitatu anali mwangwiro wamphongo, zovuta izi wangwiro monga kugonana fairer. Maphunziro a akazi mu masewero olimbitsa thupi kuti kuwonda si monga zovuta kuzitsatira, koma ngati mwachita bwino ndiye amapereka zotsatira zabwino.

tsiku loyamba:

1. Kupotoza atolankhani chapamwamba.
2. mwendo kutambasuka
3. pulldown zolimbitsa pachifuwa.
4. mwendo mapini.
5. Tambasulani chipika m'munsi pachifuwa.
6. mapazi kuchepetsa.
7. Mapini zolemera pa kukongola wanu.

Tsiku lachiwiri

1. Kupotoza pa obliques lapansi.
2. Benchi atolankhani barbell pa kulozetsa benchi.
3. "Gulugufe"
4. Deadlift.
5. ataima mwendo flexion.
6. Kulera miyendo mu pulogalamu yoyeseza kapena vise.

tsiku lachitatu:

1. Kupotoza atolankhani m'munsi.
2. Kukankhira akuluakulu ku benchi.
3. triceps Extension mikono, pa chipika.
4. Lunges ndi dumbbells.
5. Anyonyomala zolemera.
6. Pushups.
7. Mwendo Extension.

Zochita onse anachita kwa 15 kubwereza mu njira zitatu. Kumene, ngati n'kovuta, poyamba, mungachite zochepa reps.

Amene anakhala kusankha - kusankha yekha. Mulimonsemo, kukumbukira kuti nthawi zonse muyenera kuyamba kulimbitsa thupi ndi ofunda ndi mapeto - anatambasula. Ndipo musaiwale kuti amachita mu masewero olimbitsa kwa anthu sali oyenera akazi, ndi mosemphanitsa. Ndipo ngati munthu, akuthamanga pakati akazi, basi samazimvetsa zotsatira, msungwanayo, kuchita amuna, mwina overdo. miyezi 2-3 ayenera kusintha pulogalamu maphunziro, kotero kuti minofu musakhale ntchito. Nthawi muyenera kuti azipumira, kotero iwo bwino anapuma.

maphunziro mphamvu kunyumba

Ambiri amachita chidwi ndi nkhani yoti n'zotheka kuphunzitsa kunyumba ndi dzuwa mofanana mu holo. Mfundo zonse n'zotheka ngati muli zipangizo moyenera ndi chidziwitso. A zambiri alangizi akhoza m'malo ndi Zochita ophweka, koma osati onse. Ngati muli dumbbells ndi barbells, kapena ena dumbbells, kwinakwake theka minofu mukhoza ntchito popanda simulators. Ndipo ngati ife kuwonjezera izi yopingasa kapamwamba ndi kufanana mipiringidzo omwe lililonse bwalo, ndiye ndi chikhumbo yake, mukhoza ntchito thupi lonse.

Dumbbells ndi barbells angagwiritsidwe ntchito mu ndodo ndi modes chindodo. Mwachibadwa, Block maphunziro zida, imene mukufuna kukokera kulemera okha, iwo sangakhoze m'malo. Koma lidzaloŵa m'malo bala yopingasa, osachepera mu Zochita pa nsana wanu. Sinthanitsani manja kutambasuka mu triceps m'munsi ndigwire zotheka pokhapokha zochulukitsira zolimba, kuliika pa ngodya mofanana chipika ndalezo. Yachiwiri m'malo chipika pulogalamu yoyeseza - usagwiritse ntchito ndi dumbbells. Mavuto komanso kuwuka kwa kuphunzira mapazi. pulogalamu yoyeseza Special kwa kupinda miyendo pa zinthu kunyumba si kusinthanitsa. Kotero kudzakhala ndi amachita ntchito ya othamangitsa, koma zimenezi si kwambiri mphamvu maphunziro.

Mwina lalikulu vuto kunyumba workouts - palibe katswiri amene angathe kulabadira zolakwa zanu ndi njira yolondola. Choncho, pofuna kuti bwinobwino kuthana ndi kunyumba, muyenera mosamala akamanena zochita. Mu holo, ndithudi, mlingo zolinga zazikulu, chifukwa inu mukuwawona anthu, ndipo ena a iwo kale anakwanitsa olimba.

yomaliza

Today ife anaganiza momwe kuonda mwa ochitira masewera a. Chifukwa cha zimenezi, mungathe kujambula mapeto osavuta kuti ndikofunika kuti kuwonda khama ndi njira mwadongosolo kuti ntchito. Ndi onse - njomba. Akazi ambiri amaopa kuti kuchita kulemera kuphunzitsa, iwo kukhala mwamuna mawonekedwe. Izi kwathunthu zabodza. Osadandaula kuti maphunziro kwa akazi mu masewero olimbitsa anamanga monga amuna. Zonse za mahomoni, amene sadzalola msungwana kwambiri kukhala matupi awo. Kumene, pali kuchotserapo koma n'zochepa kwambiri.