Inobudirira zvikuru muviri uremu dumbu uye mativi: kudzokorora pamazita zvabuda uye zvaunofunga

No vanhu vari munyika angasada kuva mutete wakanaka nhamba. Mudumbu chimwe chezvinhu matambudziko munzvimbo, uye kubvisa zvakawandisa masendimita nechemuchiuno achibatsirwa chete zvokudya zvakanaka kwakaoma zvisingaiti, kunyange zvakakosha. Imhandoi muviri uremu dumbu uye mativi ndiwo inonyatsobudirira?

Chokutanga, kuita shamwari cardio!

Nzira yakanakisisa kupisa zvakawandisa mafuta ari cardio Workout, mukuwedzera, ivo mukuru kurovedza kuvandudza kumwoyo. Mienzaniso yakanaka vanofamba, basketball, kushambira, maekisesaizi, kuchovha, kutamba, zvakadai zvikuru vanoshingaira yemitambo akafanana tenesi uye basketball. All chinoita kuti mwoyo vakarova nokukurumidza uye kunowedzera kwemwoyo, zvichida kwemaminitsi makumi maviri, kunomutsa kupiswa mafuta, somugumisiro, ganda kunova Taut.

Chinhu chokutanga chaunofanira kufunga kana uchida sungisa mudumbu uye kuita zvakanaka girazi pamusoro cardio. Anozivikanwa chokwadi kuti kufirwa uremu munzvimbo chaiyo asingatadzi, pasi chero muviri mafuta nokupiswa zvakaenzana yose muviri, saka cardio - ndizvo zvaunoda, uye kakawanda nani. Zvakakosha kunzwisisa kuti munhu coherent, zviri tetepa uye zvakafanira mufananidzo, kwete mutete, hazvibviri kufungidzira pasina chinoshingaira mararamiro. Sezvo vachiti, unofanira kutama, uye izvi hazvisi mashoko asina maturo.

B Eri X odba

The yakanakisisa muchiitwa kuti slimming mudumbu uye mativi zvinosanganisira zvatinosiita kwidza, panguva iyo kunosanganisira tsandanyama dzose muviri. Varumbidzwa tatamuka padumbu apo tichifamba, uye edza kuramba hwokumhanyamhanya. Zvingava zvikuru kudzidzisa muviri wako zuva vanofamba kwemaminitsi matatu. Under Kurovedza muviri kuva nechokwadi kuti kunwa mvura yakawanda.

Weight Training

Exercise uremu dumbu uye kutsigira imwe uremu kwete chete kuva zvinobatsira muviri, asi kusimbisa mapfupa uye kudzivirira osteoporosis gare gare muupenyu. tsandanyama chivakwa sezvinobvira pasina nokusimudza. Good pumped tsandanyama kuisa vose navarandakadzi muviri akasungirirwa uye zvakafanana, ichibata chimiro. Kana uchida simba zvinorema uye vanoda sungisa mudumbu, kuita mafuta echipiriso muchiitwa kuti mudumbu uye kutsigira mamwe masimbi.

Yoga

Yoga iri zvakafanana zvakabatsirawo kusimbisa muviri wose, kunyanya panyaya abdominal tsandanyama uye musana. It kunonatsiridza mamiriro uye kufema muchiitwa nokuda slimming mudumbu uye pachiuno hazvo zvaisanganisira mukirasi. Unogona kuita Pilates, chinhu chikuru - ndiko kuwana avo mabasa muchafadza uye muuye mafaro. Izvi zvichaita kuvandudza zvikuru mikana kuti zvinobudirira uremu.

kufunga

Chinhu chinonyanya kukosha chaunoda kuita - ndiko kuti chirongwa pachako mupfungwa. Zvinozivikanwa kuti tsandanyama kunorema kupfuura mafuta. Kana uri kushanda pamwe zviyereso, unogona kuwana kilos shoma, kurasikirwa masendimita ari muchiuno. Hazvina Zvakakodzera kuvimba inofananidza pazviyero kuyera kwenyu mberi, zvinokosha sei munhu anonzwa uye anotarisa. A akanaka chinokurudzira vamwe vari Somuenzaniso, chaunofarira majini Size duku. Kana kurasikirwa uremu kunokosha mafungire akanaka uye nomwoyo murefu.

With pavhiki kurovedza inoshanda uye kudya zvinovaka muviri uchaona chiduku kuchinja inofadza mumuviri wako, uye izvi zvinofanira kupa chivimbo uye zvinotikurudzira mamwe kuvandudzika. Mubayiro pachako kuti kilogram mumwe akarasika, asi kwete dzekirimbirini uye kuenda munhandare yemitambo, mabhaisikopo, runako Salon, kana Somuenzaniso, kutenga hembe itsva.

zvechokwadi mamiriro

Ramba zvakarurama mamiriro ari kuchikoro, uye chokwadi hachisi chete kunobatsira musana wako, asi zviri kuchiri yakanaka uye nemachira zvinofadza okuzvikudza. Kana tichifamba, unofanira kuedza kutarira mupristi sezvinobvira, uye nokuda kwaizvozvi unongofanira kuva kutwasanudza kumusoro. Vandudza mamiriro kuchabatsira tatamuka uye nyore muviri kuti slimming mudumbu uye pachiuno. Kana iwe kutyaira kushanda, basa iri kombiyuta, adye ari Datenroku, agere zvakanaka uye kururamiswa, kunge akakotama munhu nguva dzose zvishoma pathetic. Nokuita izvi nyore, tinogona kutarisa imwe saizi duku.

Cycling

Exercise uremu mudumbu anosanganisira kuchovha. Zvave vakaratidza kuti ichi nyore muviri zvinoita abdominal basa uye masimba kushanda zvemukati uye kwokunze oblique abdominal tsandanyama zvakatonyanya zvinobudirira kupfuura chinyakare monyorora. Kana hazvibviri kuchovha bhasikoro chairo, unogona ive kutevedzera avete pauchanja pasi.

Kutanga chinzvimbo: avete shure kwake, makumbo hwakakungwa pamabvi pa necheparutivi rworwendo 90, maoko shure musoro wake kubviswa, hazvina mari zvakawanda vomanikidza pamutsipa. Simudza muviri wako repamusoro uye tenderera mhiri muviri, rave riri kurudyi uye rworuboshwe mativi panguva iyoyowo Kumonyorora rakapotsa chitiviri bhasikoro uye kugokora anobata pakatarisana ibvi. Edza kuchengeta emaoko enyu asvinure sezvinobvira. Kuita 12-15 repetitions (kamwe kurudyi, mumwe kuruboshwe anoonekwa kuti panguva) kuti 2-3 pazvinhu.

Kurera makumbo

Inonyatsobudirira muviri kuti mudumbu uye mativi zvinogona kuitwa kwete chete yokurovedza muviri, asi kumba. Kurera makumbo hwezvekukurukurirana kupomba transverse abdominal rusvingo apo akaiswa nechepazasi dzakawanda obliques (nechepazasi wokudhinda). Kana iwe tongai pamusoro pamatanda, ipapo kutanga chinzvimbo achapiwa aiturikwa kubhawa chete maoko enyu, kufema, nokuchengeta makumbo enyu pamwechete, exhale zvishoma wakarerekera mabvi ako uye kudhonza navo, Zvakanakisa chete pamusoro madhigirii 90. Kunonoka kwekanguva panzvimbo ino, yozononokera kudzikisa gumbo pasi, paakanga achiri mune anorembera chinzvimbo.

A yakagozha shanduro ndiyo zvakananga vachisimudza namakumbo muchichinjana kurudyi nekuruboshwe mativi. Saizvozvo vacharaswa pumped uye dzimwe obliques. Izvi zviitwa mumuviri slimming mudumbu uye mativi zvinogona vaisanganisa pamwe Chinyorwa muedzo kupota havi kwemwoyo, asi yatova akakodzera yakawanda yemhando vatambi.

Fitball kukubatsira!

Great muviri nokuti dumbu vari kusunda-ups kubhawa iri fitball. How kuzviita? Zvakakodzera nzvimbo ruoko nechokure kweinenge 30-40 masendimita kunze panguva chinzvimbo fitbol kupota. Zvinofanira nechokwadi kuti muviri wose achirurama mutsetse kubva kumusoro kusvika kutsoka. Zvadaro, Donza rako rokurudyi kubvisa pasi uye kudhonza ibvi rako kodzero muchipfuva chako, kuti varambe vari munzvimbo iyi imwe nguva. Pashure kumbomira pamusoro zvishoma nezvishoma kudzikisa gumbo kudzokera pasi uye kudzokorora zvakafanana rutsoka kuruboshwe. Sezvo chimwe bhonasi unogona kuita achapesana pamusoro bhora pakati repetitions. Kuita 2-3 anoita 10-12 nguva kurutivi rumwe norumwe.

Achitsaudzira pamusoro pabhenji

How kuderedza uremu (kubvisa dumbu mafuta)? List kurovedza vanofanira hazvo zvinosanganisira siyana dzinokanganisa. Izvi nyore Pakutanga, yechiitwa kunogona kuitwa nenzira dzakasiyana-siyana. The yakakwirira kwakarerekera pabhenji, kunokonzera kurwisa. Beginners vanogona kutanga zvachose sandara penyika. More kunzwisisa nokuvhiringidza nepadzinogona bhenji (izvo zvinofanira kuva nomumwe yokurovedza muviri), apo yakatenuka iri panenge 45 inegumi. Uise pamusoro musoro, kumusoro Nemikwidza, uye tsoka nechepasi (kwete imwe nzira kumativi!), Mabvi hwakakungwa. Achibata ari pabhenji shure musoro wako zvishoma nezvishoma kuti exhale uye kudhonza mabvi ako kuna muchipfuva chako. Iye AKAMBOMIRA kwekanguva, kudzokera pokutangira chinzvimbo. Kuita 3 anoita 10-12 reps.

Kufamba ruoko

Muchiitwa nokuti slimming mudumbu uye meimba zvingasanganisira bani chidzidzo chiri nyore asi zvikuru inobudirira ruoko-famba. Kutanga chinzvimbo: yakamira, tsoka pamafudzi upamhi kunze. Unofanira kufonyora nechemuchiuno, akasendamira mberi, uye akaisa maoko ake pasi pamberi petsoka zvinogona zvishoma vanokunga pamabvi kana zvakakodzera. Zvadaro, zvishoma nezvishoma "famba" Maoko enyu mberi sezvo kure makumbo napo. Panzvimbo ino (ngaasungirire) inofanira kunonoka kwekanguva, zvino pane zvishoma kumhanya makumbo vanofanira kubata ruoko, izvo tiri pasi. Zvino unofanira kusimuka uye kudzokorora chiitwa 10-15 nguva.

X kupota

Physical muviri nokuti slimming mudumbu uye mativi haagoni kuita pasina zvose zvemarudzi kusunda kupota, apo kunze venhau anoshandisa zvikuru shure uye maoko. X kupota muri mukuru uzere muviri Workout. A chepfungwa muviri ari vakadengezera maatomu akafanana. Kuedza kuramba takatsiga kunokonzera tsandanyama kuti kusashanda zvinobudirira. First zvatinosiita achapesana kupota, ipapo unofanira kuenda kudivi uye musimudze rimwe ruoko mudenga. Kana wakaita nemazvo, kuti pose kuti kufanana tsamba "T". Awana nokugarika chinzvimbo ichi unofanira simudza gumbo, achiumba nzvimbo nyeredzi, kana kuti tsamba "X". Pashure penguva pfupi kumbomira, unofanira kudzokera pokutangira chinzvimbo uye kudzokorora chetezvo nekwakewo.

Low ngaasungirire - naka muviri muchiuno

Nepuranga Nzvimbo zvaanopa simba anenge zvose muviri netsandanyama. Ichi muviri yezvisikwa zvinoitwa mune zvinotevera nzira: kuisa honokono pasi, emaoko enyu zvakananga pasi pamafudzi enyu uye ruramisa makumbo zvizere shure kwake, mabvi hwakakungwa. Wemanomano muviri uyu kuva sezvo zvaivapowo pasi. Panzvimbo ino, uye kuramba, pasina kuita chinhu chimwe. Zvino unofanira zvishoma namabvi ake, tama mutoro kubva rokumusoro maoko, muzorore masekonzi mashoma uye kudzokorora chiitwa. The vasingachakwanisi kuramba pakuenzanisa, nani. Kana ukaita pachiitwa ichi nemazvo, zvikuru zvichida kutanga ngauitwe chete masekondi 20, zvinoitika. A yakawanda yemhando nzira iri kubata nguva vanenge 1 miniti, izvi zvinogona kuitwa nokudzidziswa dzose.

Nokushingayira dzavo hope muchiuno havafaniri kubata maonero kuti zvikuru - nani. Hazvina zvakakodzera kuita abdominal muviri zuva nezuva. abdominal tsandanyama zvakare vambozorora uye achapora pakati vanga vaneta, kuitira kuti ave nokukwanisa kukudziridza zvinobudirira mune ramangwana. Zvinokurudzirwa kushanda kuburikidza chikamu ichi muviri kaviri pavhiki kunonyanyisa, kuita mumwe muviri maviri kana matatu anoita 10-25 repetitions. Kana zvinoitika kuita zvinopfuura 25 repetitions, ipapo Ungangove, chiitwa rinoitwa nemazvo, uye saka kushandira unyanzvi.