Zochita za matako - maselo ochita masewera olimbitsa thupi ndi kunyumba

Sikuti amayi onse amatha kudzitamandira ndi zolimba, koma izi sizifukwa zokhumudwitsa. Kuchotsa mafuta ochulukirapo, kutulutsa minofu ndi kuwonjezera voliyumu, muyenera kuchita masewera olimbitsa thupi nthawi zonse. Pali zochitika zambiri zosiyana zomwe zimapereka mtolo pamatumbo, chinthu chachikulu ndikuzikwaniritsa mogwirizana ndi malamulo onse.

Zochita kuwonjezera matako

Popeza cholinga cha maphunziro ndi kuwonjezera voliyumu, ndikofunika kulingalira mfundo ziwiri zofunika. Choyamba, ndikofunikira kugwira ntchito ndi katundu wambiri, kotero m'nyumba mwakachetechete zimagwiritsidwa ntchito, ndipo mu holo ndi bwino kutenga bar. Chachiwiri, kuchita masewera olimbitsa thupi kumakhala kochedwa, komwe kukuthandizani kutsegula minofu momwe mungathere.

Zochita zowonjezera matako

Kuti mupeze zotsatira, muyenera kuphunzitsa nthawi zonse, koma musapitirire. Kukula kwa minofu, mpumulo ndi wofunikira, choncho ndi bwino kuchita kangapo pa mlungu. Kuti muwonjezere voliyumu, ndikulimbikitsidwa kusankha masewero olimbitsa thupi, omwe amaphatikizapo ziwalo zambiri, kotero simungathe kuchita popanda kutentha. Mukamagwiritsa ntchito mapulogalamu, onetsani zochitika zotsatirazi m'mabowo a ku Brazil :

1. Magulu . Sungani mapazi anu pamapazi, mapeyala atuluke pang'ono. Kuchokera pa malo oyamba, osowa, kukoka pakhosi. Musagwirizane ndi mawondo anu ndipo penyani kuti sapita kupitirira mapazi. Pamene mchiuno umakhala wofanana pansi, konzani malo ndipo mukhoza kudzuka. Kodi squats ali ndi kulemera kwina.
2. Kugwa . Pitirizani kugwirana manja anu kumanja kumbali. Tengani patsogolo pang'onopang'ono ndipo pewani pansi kuti mupange kutsogolo komwe kumangogwirizana. Kenaka ikani phazi lanu ndipo chitani izi mobwerezabwereza. Monga momwe ntchito yapitayi inakhalira, pamene ikuchepetsa, imatulutsa, imatulutsa, imatulutsa. Ndikofunika kuti musagwedeze kumbuyo, kuti musabweretse katundu.
3. Kuwonongeka . Gwiritsani ntchito dumbbell kapena barbell. Imani mwaluso, mutenge zitsulo zakumaso kutsogolo, ndi kuziika patsogolo panu pafupi ndi mmanja mwanu. Yambani kutsogolo, kukoketsani pakhosi ndikubwezeretsa kumbuyo kwanu. Amaphonya pang'ono. Pachifukwa ichi, zimbudzi zimayenda molunjika pafupi ndi miyendo. Kumapeto, konzekerani pang'onopang'ono.

Zochita zolimbitsa thupi m'chiuno ndi matako

Popeza cholinga cha maphunziro ndicho kuchotsa masentimita owonjezera, malamulo a kalasi amasintha pang'ono. Choyamba pa liwiro la kuphedwa, kotero mafuta amawotcha kuti achite zonse zomwe mumasowa mwamsanga kuthamanga mpweya ndi ntchito ya mtima. Zochita zothandizira kuchepetsa kuchuluka kwa m'chiuno ndi matako zimapangidwa bwino popanda kulemera kwina kapena siziyenera kukhala zoposa mailogalamu asanu.

Daria Lisichkina - machitidwe a m'chiuno ndi matako

Amaphunziro ambiri amapereka maofesi awo, zomwe zimathandiza kuti abulu amveke. Daria Lisichkina sichimodzimodzi ndipo maphunziro ake ndi otchuka, chifukwa ndi ophweka komanso othandiza. Daria akulimbikitsanso kuti aziphatikizira maphunzirowa monga masewera olimbitsa thupi ndi masewerawa ndi zochitika zotsatirazi pamabowo:

1. Daraja la hafu . Khalani pamsana panu, ndikuyika mapazi anu pamphepete mwa kukwera kulikonse, monga mpando kapena fitball. Gwirani malonda anu pansi, ndipo mutambasule manja anu mozungulira. Kwezani mapirawo kuti thupi lizikhala ndi mzere wolunjika, kuchepetsa miyendo ndi kumangiriza matako. Pambuyo pake, tchepetseni pansi, koma musagwire pansi, koma nthawi yomweyo chitani izi mobwerezabwereza. Mukhoza kuchita masewera olimbitsa thupi m'mapako pa fitball, zomwe zidzawonjezera ku katundu, chifukwa mukuyenera kusunga bwino.
2. Makhi . Lembani m'mimba mwako, ndikuyika chovala chanu kutsogolo kwa iwe. Kwezani mwendo umodzi, ndikuwutsitsa, koma musakhudze pansi. Ndikofunika kuti gawo lapamwamba la thupi likhazikike. Chitani mosiyana ndi mapazi onse awiri.

Kuchita masewera olimbitsa thupi

Ntchito zochita masewera olimbitsa thupi zimathandiza kuthetsa kulemera kwakukulu, ndi kupopera minofu, ndi kupeza mpumulo. Malamulo onse onena za chizoloŵezi cha maphunziro ndi ntchito zimasungidwa. Muzovuta zanu, phatikizani zozizwitsa zapakhomo muholo, ndiko kuti, kukhala pansi ndi kukulitsa, ndi kuwonjezera zowononga. Osatengedwera ndi kulemetsa kwakukulu, chifukwa izi zimawonjezera ngozi.

Matumbo - msungwana wochita masewera olimbitsa thupi

Kutentha kwapadera ndi cholinga ichi kumagwirizana ndi ofanana ndi awa: njinga, treadmill ndi ena. Tikulimbikitsidwa kuti tigwiritse ntchito mphindi khumi ndi zisanu tikamachepetsa minofu, koma ndi bwino kugawa 30. Kuyeza kulemera kwake, kulingalira kuti kukula kwa minofu, kuyenera kukhala kwakukulu, ndi kulemetsa, m'malo mwake. Mu maphunziro, phatikizani machitidwe odzipatula m'mabowo omwe amafanana nawo:

1. Kuswana miyendo kumbali . Khalani pa simulator kotero kuti chiuno ndi nsana zikugwedezedwe kumbuyo, zomwe ziri zofunika kukonzekera malo. Ikani mapazi pazitsulo ndikupumula kunja kwa ntchafu muzoima. Chifukwa cha khama la matako, tambani miyendo yanu kumbali ndi kuima kumapeto. Pambuyo pake, pangani kusakaniza, koma osati kumapeto, kuti musabweretse katundu.
2. Sungani phazi lanu m'munsimu . Pochita masewera olimbitsa mapewa, mwendo umodzi wokhala ndi nsapato yomwe imagwiridwa ndi chingwe cha m'munsimu. Imani pafupi ndi simulator kuti mtunda wake ukhale pafupi 50-60 masentimita. Sungani manja pazitsulo, ndikugwada pansi, pondetsani phazi lanu. Muyenera kuchita izi pumphunzi. Mukakonza malo, bwererani.

Kuchita masewera olimbana ndi cellulite m'chiuno ndi m'mako

Mavupa amtundu wa khungu sangathe kuoneka pokhapokha pa thupi la amayi omwe ali ndi mafuta, ndipo amayi ambiri omwe ali ndi thupi lopweteka amakhala ndi mbiri yapamwamba ya orange. Ndi kovuta kuchotsa, koma n'zotheka, chifukwa chiyani ma anti-cellulite amachititsa m'chiuno ndi matako. Popeza ntchito yaikulu ya maphunzirowa ndi kuonetsetsa kuti maselo amadzimadzi amadziwika bwino, zimakhala zofunikira pa nthawi yochita masewero olimbitsa thupi kuti zithetse vuto la minofu, kuwonjezeka kwa magazi.

1. Makhi . Imani pazinayi zonse ndipo chitani ntchentche ndi phazi limodzi, yesetsani kupanga chopitikiti mwakukhoza. Pamapeto pake, konzani malo, yesani mwendo ku chifuwa ndikuchita izi mobwerezabwereza.
2. Kuyenda pa matako . Konzani pansi, mutakhala pansi ndi miyendo. Simungathe kumangirira kumbuyo, ndipo mukhoza kuika manja anu pamakona. Chifukwa cha kusokonezeka kwa minofu ya glutal, yendani patsogolo, mukutsanzira kuyenda. Pitani patsogolo / kumbuyo.

Zochita kuchokera ku cellulitis ku miyendo ndi mabowo

Pofuna kuti khungu likhale lofewa komanso zotsekemera, nkofunika kuti asamadye masewera olimbitsa thupi, amafunika kumwa madzi ambiri, kudya bwino komanso akuyenera kugwiritsa ntchito njira zodzikongoletsera. Zochita kuchokera ku cellulite pa ntchafu ndi matako ziyenera kuphatikizidwa muzovuta kwambiri pofotokozera gawo ili la thupi. Kuti muchepetse thupi kapena musamasuke, musachite bwino kulowa muholoyi, chifukwa kunyumba kwanu mukhoza kuphunzitsa bwino. Mwachidziwitso mazochita onse ndi abwino kwa maphunziro oterowo. Zotsatira zabwino zimaperekedwa ndi masewera olimbitsa mabowo pa mpira, zomwe zimafunikila kuwonjezereka. Maphunziro afupipafupi potsatira malamulo ndi njira zogwirira ntchito adzakulolani kuti muwone zotsatira mu mwezi. Kumbukirani kuti minofu imagwiritsidwa ntchito ndi katundu, kotero miyezi ingapo, kusintha miyeso yovuta, osasiya kupita patsogolo.

1. Makhi . Ganizirani zagona pansi poyang'ana zowala mu fitball. Mwinamwake kwezani miyendo yanu, kukonza malo pamwambapa.
2. Kutsetsereka . Imani ndi msana wanu ku fitball, gwirani miyendo yanu ndikuyika phazi limodzi pa mpira. Manja akukwera mmwamba ndikugwada patsogolo, akuyesa kukhudza phazi la mwendo wowongoka.