Tsopano, kuchokera m'magazini a zowala kwambiri amatiwonera ife zokongola, zokongola zokongola ndi thupi lolimba, mapulogalamu ophunzitsira akazi akuwonjezeka kwambiri. Kuonjezera apo, ndi "maofesi" amakono a moyo ndi zakudya, zomwe zimapangitsa kuti asankhe, kuyeserera mwakuthupi n'kofunikira.
Pulogalamu ya masewera olimbirana a atsikana
Kawirikawiri pulogalamu yophunzitsa mphamvu ya amayi imangowonjezereka kokha ngati kugonana kwabwino kumachitidwa ndi masewera olimbitsa thupi. Ndipotu, ndikufunika kuti ndikulimbikitseni kuchita chinachake panyumba. Komabe, kwa ena sivuta konse.
Choncho, pulogalamu ya maphunziro a atsikana ayenera kutenga ndondomeko inayake. Tiyerekeze kuti munaganiza zophunzira katatu pa sabata, tsiku lililonse. Pang'ono ndi pang'ono - zotsatira ziyenera kuyembekezera motalika, nthawi zambiri - popanda kanthu, ngati simunali wogwira ntchito zomangamanga. Kotero, kwa masiku atatu onse timasankha magulu a minofu, yomwe timayendetsa bwino. Mwachitsanzo:
Tsiku limodzi: pulogalamu yophunzitsa amayi - kukula kwa minofu ya m'mapazi.
Chimene chikuchitidwa pano, chimadalira molondola zomwe masewera olimbitsa thupi ali nazo! Chofunika kwambiri, pulogalamu ya atsikana kuti ayambe kutenthetsa minofu imayamba ndi kutentha pang'ono, kenaka pitani ku sitima yapamwamba, yopuma kapena yochita masewera olimbitsa thupi, omwe mumayenera kukhala nawo mphindi zisanu ndi ziwiri. Pambuyo pake, pamene minofu ikuwotha ndi kukonzeka kuchita, mukhoza kupita kuchithunzi cha atsikana pa ojambula ndi opanda iwo. Mwachitsanzo:
- zokhala ndi mabotolo kapena bodibar (3-4 seti ya nthawi 15-20);
- onetsetsani mapazi pogwiritsa ntchito makina apadera (magawo 3-4 a nthawi 15-20);
- kulumikiza ndi kupukuta kwa miyendo pa simulator yapadera (3-4 seti ya nthawi 15-20).
Kuphatikiza apo, mungagwiritse ntchito zithunzithunzi zina. Zolemera zimasankha kotero kuti kubwereza komaliza kunaperekedwa kwa inu ndi vuto.
Tsiku lachiwiri: Pulogalamu ya maonekedwe a atsikana - kugwira ntchito kuchokera ku makina osindikizira, misana ndi mabiceps.
Maphunzirowa ayenera kuyambanso ndi kutentha pang'ono ndi kapepala kothandizira kutentha kwa minofu. Pambuyo pake mukhoza kuyamba maphunziro:
- Choponderetsa ku chifuwa (magawo atatu a nthawi 15-20);
- Kusungunuka kwa malo osakanikirana (3 njira 15-20);
- Kuwerama ndi manja osokoneza manja (magawo 3 a nthawi 15-20);
- Kupotoza molunjika (magawo atatu a nthawi 15-20);
- kupotoza pa fitball (maselo 3 a nthawi 15-20);
- kukweza chikhomo (magawo atatu a nthawi 15-20);
- kukweza miyendo mwachinsinsi (magawo atatu a nthawi 15-20).
Ngati poyamba mukupeza zovuta kuchita 15-20 zobwereza, yesani 10. Koma mwamtundu. Musaiwale kuti pamene ntchitoyo ikhale yophweka, m'pofunika kuwonjezera chiwerengero cha kubwereza, njira kapena kulemetsa. Pulogalamu yochepetsetsa ya atsikana imatenga nthawi yambiri yobwereza, mwachitsanzo, mulemera kwake sikofunika kwambiri monga chiwerengero cha kayendetsedwe kake.
Tsiku Lachitatu: Pulogalamu yophunzitsa atsikana - Kupanga mapewa, minofu ya pectoral
Pachifukwa ichi, kutenthetsa ndi kofunikanso, ndipo ndibwino ngati ichitidwa pa stepper yomwe imagwiritsa ntchito minofu yofunikira.
- kupanga kuchokera pa triceps pa simulator (3 njira 15-20 nthawi);
- Kugwiritsa ntchito makina osokoneza bongo m'malo ogona (magawo atatu a nthawi 15-20);
- Gwiritsani ntchito gulugufe (magawo atatu a nthawi 15-20);
- Maonekedwe a malingaliro (magawo atatu a nthawi 15-20);
- onetsetsani dumbbell pamalo okhalapo (magawo atatu a nthawi 15-20).
Pulogalamu yophunzitsa atsikana kunyumba ingakhale yofanana, koma pogwiritsira ntchito zipangizo zam'nyumba komanso zipinda zam'chipinda. Ndikofunika kuti musaiwale za kulemetsa moyenera.