Wokongola wamkazi atolankhani - chinsinsi kaimidwe zolondola

Amene kudziletsa kulemekeza mkazi sakhala ndimalota za wokongola mpweya pamimba. Kuwonjezera maonekedwe zokongoletsa, chifukwa atolankhani, ndipo mukhoza kupeza kaimidwe wabwino ndi bwino kugwira ntchito kwa ziwalo. Komabe, atolankhani akazi sudzakhala looneka ngati pali m'mimba mafuta. Choncho, kuwonjezera kwa thupi, onetsetsani kuti kusintha zakudya zanu.

Makina Female kumafuna ambiri kuphunzitsa thupi maphunziro kulemera. Choncho, poyamba pa zonse, mukufunika ndi cardio (kuyenda, kuthamanga, kuvina, kupalasa njinga ndiponso kusambira). Kuwonjezera pa onse zolimbitsa minofu komanso kusintha magazi, zinthu zoipa adzakhala linanena bungwe kwa minofu thupi ndi thupi lidzadzaza ndi oxygen. Choncho, kuwonjezera pa kuphunzitsa thupi kulenga wokongola minofu m'mimba, mkazi adzatha kulera kamvekedwe, kusintha maganizo anu ndi kupeza vivacity.

M'mimba Zochita akazi ayenera kuyamba kuchita mosamala ndi chikumbumtima. Kotero, kuti maphunziro zofunika kuyamba kokha pa chopanda kanthu m'mimba. The Poyamba ayenera kukhala zochangamutsa Zochita kutambasula minofu. Chiphwanya ndi zina pakati waika ayenera kuonetsetsa kupewa mavuto owonjezera pa mtima. Kuthamanga ayenera akuyendera pang'onopang'ono, mothandizidwa ndi dumbbells komanso zinthu zina. The bwino njira zolimbitsa thupi - awo kukhazikitsa kuyang'aniridwa ndi katswiri. Ngati mkazi amasankha kuchita lokha kunyumba, atolankhani akazi ndi bwino kupeta kutsogolo kwa galasi, kuti kuwunika malo ndipo thupi sangabereke kupsyinjika zosafunika pa nsana wanu.

Zochita atsikana atolankhani sali osiyana Zochita kwa akazi achikulire. Kusiyana kokha kokha chiwerengero cha njira ndi maphunziro mwamphamvu.

Childs, zovuta lonse wamangidwa pa maphunziro kuganizira munthu minofu ya pamimba, amene anawagawa mwachindunji ndi oblique amatchedwa "chapamwamba" ndi "m'munsi" atolankhani. Ovuta kwambiri chifukwa ndi kuchepetsa vuto la kuthamanga, pamene nyama izi nawo moyo wa mkazi ndi zokayikitsa.

Wokongola wamkazi atolankhani akhoza akamagwira kuchita Zochita malo amodzi ndi zazikulu. Zochita Mphamvu Cholinga chake ndi kukhazikitsa ambiri likuyandikira ndi kuchititsa makalasi mu mode malo amodzi amapereka posungira minofu chidule ndi ochepa likuyandikira.

Kuweta maphunziro chikhalidwe cha kufufuma wa atolankhani - ntchito yeniyeni. The potsegula kwambiri akadakwanitsira kuti mkazi aliyense - maphunziro awiri kapena anayi pa sabata ndi miyeso iwiri kapena inayi.

chiwerengero cha Zochita kulimbikitsa minofu m'mimba kwambiri. The tingachipeze powerenga zazikulu zolimbitsa dzuwa lisalowe thupi mu malo sachedwa mawondo ake wopindidwa. Njira iyi akutchedwa "kupotokola". Pamene kuchita masewera olimbitsa thupi ili, katundu waukulu imagwera pa rectus abdominis ndi ntchito psoas dipatimenti. Nkofunika kuti m'chiuno pa ntchito yonseyi adapsinjidwa pansi. Ndi bwino kuchita waika 1-3 nthawi 20-50.

Zotsatirazi kuchita ochiza ndi oblique minofu m'mimba ndi "opendekera kupindika", imene imaphatikizapo kupotoza kotero kuti mkono wake kumanzere mwendo ndipo chigongono bwino - kumanzere. Ntchitoyi n'zothekanso kugwira 3 20 nthawi ikuyandikira.

Muyenera kuchita masewera olimbitsa thupi ndi "pang'onopang'ono awiri kupotoza" kulimbikitsa chapamwamba ndipo m'munsi atolankhani. Kuyambira malo - atagona pansi, miyendo wopindidwa pa madigiri 45, manja mwina pa mapewa awo kapena kuseri kwa mutu wako. Pang'onopang'ono Kukweza manja anu ndi miyendo imodzi kwa mzake, ndiye pang'onopang'ono kubwerera kuyambira malo. Ndikufunika kuchita, monga kuchita yapita, kuti adzabweretse 3 osachepera 25 nthawi.

Kuchepetsa m'chiuno ndi kupanga atolankhani m'munsi mokwanira ntchito yabwino "kukweza miyendo". Kudzapereka mosavuta zokwanira: atagona pa nsana wake ndi kugwira manja pa mbali yanu, kwezani miyendo yanu mpaka madigiri 90, ndiye pang'onopang'ono m'munsi udindo kuyambira. Ntchitoyi angathe kuchitidwa lililonse mwendo payokha (10-20 reps), kenako kukweza miyendo onse pamodzi.

Kulimbikitsa obliques ntchito zolimbitsa thupi "njinga" imene simulates kukwera njinga atagona pa nsana wake ndi manja kumbuyo kwake mutu wake. Kuchita bwino mu waika 3 maulendo 40 aliyense.

Tisaiwale kuti ndi masewera olimbitsa iliyonse, muyenera kutsatira mpweya wanu. mpweya wa nthawi zonse zichitidwa minofu chidule.