Mdulidwe wophunzitsira mafuta oyaka

Maphunziro a circular , ndithudi, ndi abwino chifukwa amatilola kupukuta thupi lathu momwe tingathere, ndi mphamvu zochepa za nthawi ndi malo.

Pachifukwa ichi, tikufuna kugawana nanu njira yabwino kwambiri yophunzitsira zovuta zowonjezera mafuta - idzachitika muzochita masewera olimbitsa thupi.

Ngati mumapita ku masewera olimbitsa thupi pafupipafupi, kutanthauza kuti, pambuyo pa ntchito, komanso alendo 90, ndizovuta kwambiri kuti mupeze kuchuluka kwa ma simulators osiyanasiyana pofikira. Choncho, timasankha maimilimadzi awiri omwe timayimilira ndikuyenderera kuchokera kumtunda wina kupita kumalo, timatopa ndi mafuta ozungulira omwe amawotcha.

Timakupatsani ma seti angapo a masewera olimbitsa thupi.

Wotentha

Palibe chinthu chapadera - kuthamanga pa treadmill.

Maphunziro olimbikitsa pa maphunziro ozungulira omwe amawotcha mafuta

Ntchito yathu yolemetsa yolemera imakhala ndi zochitika ziwiri, zomwe timabwereza katatu mzere mzere. Kuchokera ku masewera olimbitsa thupi mpaka kuchita masewero olimbitsa thupi, ndipo kuchokera ku bwalo kupita ku bwalo lotsatira, timadutsa popanda kupuma. Tikamaliza masewera onse atatu - kupuma, kupitirira mphindi zitatu, ndikupita ku machitidwe awiri achiwiri kapena kubwereza masewera atatu oyambirira a masewera olimbitsa thupi.

Kupumula pakati pa masewera olimbitsa thupi ndiko kusintha kuchokera ku simulator mpaka yachiwiri. Izi zidzakupatsani mphindi imodzi ya mpumulo, koma muyenera kusamukira kuimilira yachiwiri pamlingo wofulumira.

Mazoezi awiri oyambirira - masankhulidwe atatu:

1. Kuwongolera pa benchi yowonongeka ndizochita zolimbitsa pa mpando wachiroma. Timakonza mapazi athu pansi pa ogubuduza, timatsalira manja athu, manja athu ali patsogolo pathu, misana yathu imakhala yozungulira, sitimatsitsa mpaka kumapeto. Kupuma ndi kukwera pa exhale, pansi-mpweya. Musachedwe kuno, chitani mobwerezabwereza 20-25 musanawotche minofu.
2. Hypererextension - timasintha mthunzi wathu, kuti mizere ikhale pansi pa mafupa, ndipo miyendo iyenera kutambasulidwa. Malo anu ayenera kukhala otero kuti mumve kuti ndi zophweka kuti mupite patsogolo. Manja patsogolo panu kapena kumbuyo kwanu (kotero zidzakhala zovuta kukwera). Timatsikira kumbali yoyenera m'thupi ndikuyamba kufanana ndi pansi. Kutuluka kunja, kukwera, kutsika - kutsegula. Timabwereza nthawi 20-25, ndikugwira ntchito komanso kuvala.

Tsopano timapanga mizere iwiri kuchokera ku zochitika ziwirizi. Maphunziro oterewa ndi abwino kuyanika, pamene muli ndi kuchepa kwa chakudya ndi mapuloteni ochulukirapo mu zakudya, muyenera kutentha mafuta ndi kumanga minofu.

Mazochita awiri achiwiri - magulu atatu:

1. Gwerani ndi ziphuphu - timatenga zitsulo, miyendo pamodzi, manja amachepetsedwa. Timapitabe patsogolo, kenako kubwerera, phazi lachiwiri kutsogolo ndi kumbuyo. Nthawi zina zimangokhala m'manja mwawo, choncho mumasankhadi kulemera kwa "kupachika" kunali kovuta. Timapitanso mobwerezabwereza.
2. Pogwiritsa ntchito mabotolo pa benchi yowonongeka - timatengera mabotolowa ndife ku bench. Timakonza mapazi kuti mapazi asabwere panthawi ya ntchito, timatsamira pa benchi, timasungira kumbuyo kumbuyo, manja ofanana, zigoba zimatsitsidwa. Timakweza zitsulo, sitimayendetsa mpaka mapeto, timatsitsa zitsulo, timatambasula minofu ya pectoral. Timapuma pamphuno, timachepetsedwa. Timachita maulendo 15.

Tsopano pangani magulu awiri ena!

Ndipo masewera awiri apakati pa maphunziro ozungulira a atsikana - timapanga magulu atatu:

1. Kugudubuza miyendo mu simulator - timasankha kulemera kolemera kwa 15 kubwereza. Timadalira pa benchi, nkhonoyi imakanikizidwa mwamphamvu ku benchi, manja amamatirira ku chiuno, ndi miyendo pansi pa galasi, zomwe zimapangitsa kulemera. Timakweza miyendo, mpukutuwo umakhudza matako, ndipo kulemera kwake kumatuluka, timatsitsa miyendo yathu, osati kuiponya. Pamtunda, exhale, lekani pansi pa inhalation.
2. Kutambasula kwa manja pamtunda wapamwamba - timayandikira galimoto yamtundu, yikonzekerere pamtunda waukulu, kuika kulemera kwake, kusunthira kumbuyo, mwendo umodzi kutsogolo. Timagwira manja athu ndi chingwe, tambasulani kuti mitsuko ikhale yotsutsana ndi thupi. Tsopano manja okha ndiwo amagwira ntchito-mmwamba ndi pansi. Kutambasula manja ake, timatulutsa, ndipo, monga momwemo, tani chingwe pozungulira. Timabwereza maulendo 15.