Wandiweyani ntchafu. Zochita pa ntchafu kunyumba

Kumene, mkazi aliyense maloto osati za mavu m'chiuno ndi pachifuwa mkulu, komanso miyendo wochepa. Kodi tingachite chiyani kuti anthu amene mwachibadwa curvy m'chiuno kuti salola kuvala zovala zamakono ndi kudzionetsera wodzichepetsa kukula mu mini masiketi ndi akabudula yochepa? Zakudya sititenga pano; akapeze mawonekedwe anakhumba n'chotheka mothandizidwa ndi kuchita masewera olimbitsa thupi. Zinthu zolimbitsa ndi yabwino kwambiri kuwotcha mafuta owonjezera ndi kumangitsa minofu ya ntchafu kwambiri. Pansipa ndi wapadera zovuta zinalengedwa ndi aphunzitsi dziko kutsogolera olimba.

Mbali lunge ndi chiasm

Ngakhale wotchuka Zochita pa ntchafu, kunyumba ikuchitika, umalimbana ndi elaboration wa munthu pazipita magulu minofu awiri, anaganiza awiri gawo gulu zimathandiza kuti mawu onse a minofu zikuluzikulu za miyendo:

• Kudzongoka, mapazi asonkhane, mikono pa mbali yanu. Kutenga sitepe kwa phazi la kumanzere (kumanja akhale mzere wolunjika) ndi maondo pa bondo, atatsamira m'chiuno zake. Kusunga kumbuyo molunjika ndi kuyang'ana molunjika patsogolo, kutambasula manja anu pansi ndi kukhudza pansi ndi zala zake pa mbali ya phazi la kumanzere.

• Kukankhira pa phazi la kumanzere ndi kusuntha kulemera kumbuyo phazi lolondola, kukoka manja onse awiri denga ndipo nthawi yomweyo kuwayika mwendo kumanzere crosswise kutsogolo kwa kumanja. Kukhudza pansi ndi chala cha phazi la kumanzere, kupita pang'ono kupitirira phazi lolondola. Kodi kubwereza 15 mbali iliyonse.

Muziganizira minofu ya ntchafu mkati , ndi kusaiwala atolankhani ambiri yomangika pa mphambano za mapazi kukhalabe olimba ndi kuonetsetsa mphamvu ya gululi.

Lunge wothamanga, pakubwezeretsa pachithandara mu muyezo

ntchafu wakuda ndi amene samapereka chidwi chokwanira kwa elaboration minofu kumbuyo pamwamba. Pofuna kuthetsa vutoli, akatswiri akhala ndi osakaniza wamphamvu wa lunge kusinthidwa ndi kugwirizanitsa mwendo:

• Imani ndi miyendo yanu nao pamodzi. Kupanga sitepe lofunika patsogolo ndi phazi lako lamanja. Kuyesetsa ndi manja onse awiri phazi lolondola ndi pang'ono atatsamira patsogolo, mawondo anu ndi kuchepetsa nokha mu lunge otsika. Nkofunika kuti mu malo wotsikitsitsa bondo anali pabwino pamwamba chabe kumwendo ndi sakhala kudzalamulira nsonga za zala. Kumanzere bondo nthawi yomweyo ayenera kuyang'ana pansi. Kuukira ndi ofanana kwambiri kwa aima wothamanga akukonzekera kuyamba mpikisano.

• Amafotokozera winawo mwakhama kuphunzira m'chiuno ndi m'chiuno. Kusamutsa thupi kwa mwendo ndipo kanikizirani pa icho, kudzuka ku lunge, ndiponso kuukitsa mwendo wake anasiya pansi kwa nthawi yaitali mpaka molunjika mmbuyo. The kumtunda kwa thupi liri mu otsetsereka kuwala. Kumbuyo akhale molunjika, atolankhani - zolimba. Khalanibe udindo uwu lachiwiri chimodzi, ndiyeno kachiwiri kugwa ndi cholinga otsika. Ngati inu kuyima pa mwendo umodzi ovuta, kuyesera mokoma kukhudza zala za mapazi pansi kumbuyo pa nthawiyo, pamene inu kukwera kuchokera lunge lapansi. Bwerezani nthawi 15, ndiye chitani katunduyo ndi mwendo wina.

Mphamvu "lumo"

Good Zochita pa ntchafu kunyumba si nthawi zonse yekha mphamvu ya chilengedwe - ambiri a iwo ali cardio mwina. Chitsanzo chabwino ndi otchedwa lumo zazikulu.

Kudzongoka, pite phazi lako lamanzere kumbuyo kuti anali patsogolo pa phazi lolondola. Tsitsa kukhala lunge wothamanga motsatizana dzanja lake lamanzere patsogolo, phazi lolondola ndi kuwongoka dzanja lako lamanja kumbuyo. Kukankhira kuchokera pansi ndi mapazi ndi kupanga kulumpha, imene muyenera yomweyo kusintha miyendo. Pa ankafika yomweyo Amira kubwerera lunge wothamanga, koma tsopano mwendo kumanzere ilunjikane ndi yokhudzana ndi dzanja lamanja. Ngati pa zifukwa zina simungathe kudumpha (mwachitsanzo, osati kwathunthu anachira asavulale wake), basi kuyesera mofulumira kusintha miyendo popanda kulumpha. Bwerezani kukambiranako atasinthana maudindowo nthawi 15.

opendekera lunge

akazi ambiri amadzifunsa kuti zochepetsera ntchafu. Zochita zimene zimalimbikitsa cholinga Ndipotu wonyong'onya ndithu - izo anyonyomala ndi lunges. Otsiriza, poyamba, nthawi zonse mtima kwambiri kuposa kukhala akuluakulu, kotero wotchuka olimba alangizi zambiri amaumirira kukhazikitsa kuvomerezedwa zosiyanasiyana zimene mungachite kuti zichitika.

Aziyima molunjika, mapazi asonkhane, mikono yonse anatambasula m'mwamba, makhwatha poyera ndi akukumana patsogolo. Kutenga sitepe lonse phazi mpaka mu ngodya (diagonally, pa makona a madigiri makumi asanu), kupinda bondo, Yosefera torso wake chapamwamba ndipo akukoka dzanja pa ntchafu yake yoyenera. Kumbuyo ziyenera kukhala molunjika ndi chidendene - anamuukitsa. Tayesani mokoma kukhudza mosavuta pansi pa mbali ya phazi lolondola - Tambasula izi zidzathandiza kuti kwambiri kuchepetsa circumference Ntchafu. Kukankhira kutali phazi woyenera kubwerera ku malo kuyambira. Bwerezani nthawi 15 mbali iliyonse.

plie

N'zochititsa chidwi kuti uzichita mwachindunji Anabwereka kuvina. Mogwira kumatha ambiri wamkazi vuto - kwambiri curvy m'chiuno, monga imaphunzitsa minofu pa nthawi yomweyo kunja ndi mkati mwa miyendo.

Ikani manja pa m'chiuno, zidendene pamodzi, Finyani ndi kukoka masokosi mu dzanja pafupifupi makumi asanu madigiri. Atenge phazi la kumanzere pambali (patali kusiyana ndi lamba m'lifupi) ndipo tsika mu plie chakuya; mawondo onse kuti iwo ali pamwamba pa nsonga za zala, ndipo kubisila lathyathyathya wanu ndi kukanikizana yomangika amawerama pa thupi. Ukutuluka plie, skolznite kumanzere chidendene ku phazi lolondola, limbitsani miyendo zanu ndi kubwerera ku kuyambira malo. Kodi kubwereza 15 mbali iliyonse.

Kusinthidwa yamba roundhouse

chinthu ichi adabwera tingachipeze powerenga olimba masewera a nkhonya. Oddly zokwanira, ngakhale ngati imeneyi aukali masewera kayendedwe angapezeke, mogwira kuchepetsa m'chiuno chiŵerengero; n'zosadabwitsa kuti kusinthidwa Baibulo la yamba wotchuka Chuck Norris wakhala makamaka wotchuka mu gyms akazi.

• Imani pa mphasa masewero olimbitsa miyendo inayi, mikono anatambasula mwachindunji pansi mapewa anu ndi maondo anu akunga pa m'chiuno. Kwezani bondo kumanzere pansi, kuyesera kutambasula chidendene kumanzere pafupi thupi lanu. Kusunga bondo mu malo flexed, kusuntha izo kuchokera ku thupi, kuyesera kufika msinkhu wawo matako a.

• Pakuti slimming miyendo ndi ntchafu ayenera kulimbitsa Margolis Wheel chisonyezo zotsatirazi: limbitsani mwendo wanu pambali kuti kumtunda kwa phazi (zingwe nsapato masewera) kuyang'ana patsogolo. Kachiwiri kukhotetsa bondo ndi mwendo m'munsi pafupifupi pansi popanda kugwira izo. Bwerezani nthawi 15 kumanzere, ndiye wina nthawi 15 - kumanja.

Kukwera kwa n'kupanga ndi

ntchafu wandiweyani zikhoza kusintha mosavuta - n'kofunika yopeza nthawi ndi khama zinthu zolimbitsa thupi. zolimbitsa Universal kachingwe, kusinthidwa mwachindunji workouts mwendo kudzakuthandizani kukwaniritsa zotsatira analakalaka nthawi yayifupi zotheka:

• Kuyambira malo - anamangirira zonse, ofanana awajambule miyambo Kankhani akuluakulu. Kusunga minofu akanikizire voteji pazipita, mwatsatane phazi pakati pomwe manja ndi maondo bondo lanu kuti ntchafu lako lamanja kufanana pansi kunapezeka kuti. Mwendo anasiya, ayenera kukonzedwa. Kukankhira kutali ndi phazi lolondola ndipo pang'onopang'ono kukwera pang'ono kupinda patsogolo chapamwamba torso. Akamaliza wa amafotokozera kukhudza zala za mapazi lake lamanzere pansi kumbuyo kwa iwe.

• Ndiye, weramitsani bondo lanu lamanja ndi kuchepetsa nokha kumbuyo mu lunge ndi kuwayika manja ake mbali ya phazi lolondola. Tengani mwendo wanu mmbuyo, kutenga kuyambira udindo wonse thabwa ndi kubwereza mbali inayo. Kodi 15 kubwereza, alternately kusintha miyendo.

Ngati zonse zalephera

Inu musataye mpumulo kwa ntchafu wandiweyani, amene sangathe kuchepetsa palibe masewera olimbitsa thupi? Mwawerenga mosamala malangizo anapereka m'munsimu, mukhale akumanidwa zinthu zina:

• Musati wofuna kuonda mu miyendo kwa angapo workouts. Kudzatenga osachepera mwezi wa masewera olimbitsa thupi, ntchafu wandiweyani kukhala mawonekedwe dzi. Patapita masiku 90-100, chifukwa ndi kale kuonekera kotero kuti mungathe kuyesa jinzi kapena zazifupi kakang'ono.
• Pendani zakudya zanu. menyu anu akhale mapuloteni, masamba, zipatso ndiponso mafuta wathanzi. Ndipo kanthu kalikonse. Kuthetsa mitundu yonse ya maswiti, ophika buledi mankhwala, chinthu chilichonse chiyambi kupanga. Iwo m'mbuyo kagayidwe anu ndipo amathandiza kuti kudzikundikira poizoni ndi mafuta owonjezera.
• Ngati mukumaika chidwi pa mphamvu kokoka, kuwonjezera cardio ndandanda. Ngakhale kuthamanga yosavuta kumathandiza kuwotcha zopatsa mphamvu kuti angapatutse mu buku zina pa m'chiuno. Kuthamanga akhoza m'malo cardio pa njinga yosasuntha kapena "kutsetsereka". kachitidwe zovuta zosiyanasiyana kayendedwe plyometric ndi intervals mpumulo mu mawonekedwe a kuyenda ndawala - njira ina kwa omwe sangathe kugula nyumba mphunzitsi kapena muzimvetsera kwa malo olimba.
• Zomwe katundu. Mwina nthawi kukatenga dumbbell. Ngati mudzayenerere msinkhu ndi kochepa, kusankha zipolopolo mbandakucha. Abwino oyamba dumbbell kulemera - kilogalamu imodzi. Ndi kusintha kwa thupi olimba mungathe ntchito ndi projectiles ankawonjezereka, chotero safanana kuonjezera mphamvu ya katundu aliyense, kapena kardiozaryadka mphamvu zovuta.

Koma chachikulu chinsinsi mabodza chakuti abwino magetsi dongosolo kapena maphunziro wangwiro kulibe. Kupambana kwakukulukulu zimadalira makhalidwe munthu wa thupi lanu. Mvetserani thupi lanu, ndi mawonekedwe anakhumba si yaitali kubwera.