Makina akugwedeza chiwembu mu holo ndi kunyumba. Ndi zophweka kuti mudziwe

Chilimwe, nyanja ndi gombe - ndi mtundu wa mfundo inakula, kukankhira anyamata ndi atsikana kukokera thupi lanu kuti munthu pazipita zotheka. Izo zikhoza kukhala pamwamba pa athleticism, koma ngakhale alipidwa wochepa thupi amakopeka ndi kuposa mimba sagging ndipo ambiri decrepitude wanu "thupi." Ndipo pa mfundo imeneyi, kutanthauza mpikisano wa thupi ndi wokongola, ambiri kuloleza lalikulu, ngati si lonse, zolakwa: koloko kwa m'mawa kapena madzulo amayenda, kuchita zikwi KUKHALA akuluakulu womkanikizawo, bungwe kunyanyala njala ndi nkhani zina. M'nkhani ino tidzayesetsa kutali zedi kubisa nkhani zimenezi, kusonyeza zimene ayenera akugwedeza atolankhani dera, kuthamanga, zakudya. Tiyeni kukoka "mchira mphaka ndi" kuyamba!

Choncho kupeta chiwembu atolankhani. Mwina ndi gulu yekha minofu, lomwe ndi losavuta mokwanira kutulutsa ngakhale panyumba, ngakhale monga bwino monga ochitira masewera a. Ndipo si chifukwa chakuti nyumba tiribe chozizwitsa simulators, aphunzitsi ndi wapadera "mpweya". Chinthu ndi mu holo, kuchita zambiri za Zochita (anyonyomala, deadlifts, mwendo makina , etc) kwa mwakuwoneka kutali kwa minofu m'mimba, iye ndiye afika katundu wa mkango, kotero amawapopa ndi ikukula kangapo zosavuta. Komabe, nyumba ndi zabwino ndithu. Boys, ndithudi, cubes aziti iyeyu n'ngwabwino ndi chodziwikiratu kuti awonekere mu ungwiro awo, koma iwo amayenda thupi ang'ono. Anapanga 2 mapulogalamu akugwedeza atolankhani: kunyumba ndi kalabu thanzi. Iwo zimasiyana, choncho m'pofunika kuti timudziwe bwino onse. Koma choyamba, kuthetsa nthano zina zambiri zosasangalatsa kwa anthu ambiri, kupanga zikwi kubwereza, mulibe kusintha minofu m'mimba anu, ndi mosemphanitsa - kuchita zoipa; kugwedeza atolankhani wina, simudzaupeputsa kuonda mmimba, chifukwa kuchepetsa malo a mafuta sizingatheke ndipo 90% banja lanu mu kuwonda - ndi zakudya.

Kugwedezeka chiwembu mu atolankhani chipinda

Mlungu 1-2:

1) Kulera miyendo mu vise pa mowa (mmodzi wa Zochita kovuta kwambiri) - 3x7.

2) Kwezani miyendo ali chigonere - 4x20 (25).

3) Chakale kupotoza - 3x30 (50).

Mlungu 3-4:

1) Kulera miyendo pa crossbar mu vise ndi - 5x10.

2) torso Nyamulani (atagona pa okonda benchi) - 3x30 (50).

3) Chakale kupotoza - 3x30 (50).

Mlungu 5-6:

1) Kulera miyendo pa crossbar mu vise ndi - 5x10.

2) kupotoza mpando Roma - 4x25.

3) The potelani opendekera pa 4x12 chipika.

Apa ndi gome la atolankhani ikulendewera. Komanso, munthu ayenera kusankha Zochita "palokha". Ndiye pali Zochita kuti ndi zotsatira zabwino. Tinganene phunziro zakudya okhwima (Mulimonsemo sangathe njala!) Kulondola anatola pulogalamu ndi maphunziro mwadongosolo ndi cubes yemweyo (anyamata ndi atsikana) Tingaone kale mu maphunziro 2-3 mwezi. Chabwino, osati kwambiri ndi yaitali kukwaniritsa maloto!

Kugwedezeka chiwembu atolankhani kunyumba

Choncho pulogalamu ya kuphunzira kunyumba. Mfundo simungathe kusintha kokoka, koma kuonjezera katundu kunyumba.

Mlungu 1-2:

1) amatsutsa pansi - 3x50.

2) The munthawi yomweyo kuwuka kwa manja ndi miyendo kunama - 3x10.

3) Khalani "Cuttlefish" - 3x10.

4) Kupotoza ndi tibia pa benchi - 3x15.

Zochita izi ndi mokwanira. Mu masabata zotsatirazi kwa Zochita 3 watha bwino kuwonjezera 5 reps mpaka kufika 30.

Ndizo zonse. Njira imeneyi adzalola kuti mwamsanga ndipo mosavuta kutulutsa mpaka minofu m'mimba wanu. Kuti tizikonda zotsatira za angapo tikulimbikitsidwa m'mawa / madzulo lumpha kwa mphindi 20-30 paliŵiro loyenera. Ndipo, ndithudi, zakudya. Onse kuti ayenera kutsata izo - ndi kuchepetsa kudya chakudya kudya (maswiti), zimalimbikitsa mafuta (unsaturated mafuta, pa mwake, m'pofunika kudya), ndi kuonjezera kudya cha CHIKWANGWANI (makamaka ndiwo zamasamba, koma kungakhale zipatso pang'ono). Zabwino zonse!