Kukumbukira nyimbo yodziwika kwambiri ya "Disco" Accident "yotchedwa" Legs ", wina sangathe koma kuganizira kuti gawoli ndilofunika bwanji kwa mtsikana. Zovuta, zimakhala zovuta kulingalira zokongola kwambiri, ngati chiuno chili chodzaza. Mwamwayi, pali njira zambiri zopangira miyendo yanu kukhala yochepa komanso yokongola.
Kuchita mwendo wamoto kwambiri
Kuyankhula za machitidwe a mwendo kwa atsikana, wina sangathe kukumbukira mdani wamkulu wa mgwirizano - mafuta omwe amachititsa. Chowonadi ndi chakuti kachitidwe kaŵirikaŵiri kamapangitsa kulimbitsa minofu, koma sikukhudza ma maselo a mafuta. Kuti muchepe miyendo, muyenera kudya zakudya zoyenera komanso kuchita masewera olimbitsa thupi.
Ngakhale moyo wanu wonse mutadya mosavuta ndi mafuta ndi kuchuluka kwina, tsiku lina mudzafunikanso kuganizira zakudya zanu, chifukwa msinkhu, mphamvu ya metabolism ikucheperachepera ndipo zomwe poyamba zinkagwiritsidwa ntchito mosavuta, zimayamba kukhazikika m'madera ovuta ngati mafuta. Choncho, ndikofunika kusiya ndi kuganizira za chakudya chanu m'kupita kwanthawi.
Ndipo chifukwa chowotcha kale mafuta, machitidwe abwino kwambiri a miyendo yopyapyala ali ndi aerobic ndi cardio-load cardio-load. Izi zikuphatikizapo:
- kuthamanga;
- kulumpha chingwe;
- kuyenda pamwamba pa masitepe;
- aerobics;
- phazi la aerobics;
- kukwera njinga, ndi zina zotero.
Mungasankhe chilichonse mwa njirazi. Kupatsa thupi katundu uyu kukulimbikitsidwa 3-4 pa sabata kwa mphindi 30-40. Pankhani ya chingwe ndi makwerero, nthawi ino ikhoza kuchepetsedwa, chifukwa katunduyo ndi wolimba kwambiri. Zochita zotere za amayi ziyenera kukhala mbali yambiri ya maphunziro, chifukwa salola kuti aziwotcha mafuta ndi kulimbitsa minofu, komanso kuti apereke miyendo yolondola, yokongola kwambiri.
Zochita zolimbitsa miyendo
Musaiwale za masewera olimbitsa thupi, omwe amakulolani kulimbitsa minofu. Mukakhala ndi minofu yochuluka kwambiri, mafutawo adzatenthedwa, chifukwa moyo wa maselo amenewa umafuna ndalama zambiri. Choncho, mndandandanda wa machitidwe olimbitsa mtima a mapazi kumaphatikizapo zotsatirazi:
Magulu
Kuyamba malo: kubwereranso molunjika, manja pa lamba, miyendo pang'ono, miyendo yamoto ikuyembekezera. Zimagwedezeka, zikukoka kwambiri mabowo, ngati kuti akufuna kukhala pampando wapansi. Pamene mawondo akugunda pambali ya madigiri 90, amawombera kwa mphindi zingapo, ndipo pang'onopang'ono mubwerere ku malo oyamba. Ikani ma seti 3 a maulendo 15. Pamapeto pake, tikulimbikitsidwa kuti tigwire ntchito yoyendetsa mwendo - pansi pa squat kwa nthawi yaitali kwambiri.
Mikanda yonyenga
Kugona kumbuyo kwake, manja ake kumbuyo kwake, makina osindikizira amawonongeka. Kwezani miyendo yanu kumbali yowongoka ndikuwatsitsimutsa kumbali. Awolokere iwo ndi kuwabwezeretsanso ku malo awo oyambirira. Ikani maselo awiri a nthawi 15-20.
Zifunikira
Khalani pansi ngati momwe mungathere, kumbuyo kwanu kuli. Tulutsani kulemera kwa mwendo umodzi kupita kumzake. Kuthamanga ma roll 10 kumbali iliyonse.
Makhi mapazi
Imani miyendo, miyendo pamodzi, yanikizani. Pa ndalama iliyonse, sungani phazi lanu kumbali, musati muwerama ndi kukweza phazi lanu mokweza momwe mungathere. Pangani nthawi 15 pa mwendo uliwonse.
Phazi lolowera likukweza
Zochita zolimbitsa thupi ndizofanana ndi zomwe zapitazo, koma mwendo sungasunthe patsogolo, koma ndendende kumbali. Kuti mumve mosavuta, mungathe kumangirira kumbuyo kwa mpando kapena thandizo lina. Pangani mwendo uliwonse maulendo 20.
Zotsatira
Imani molunjika, manja pachiuno, ndipo pita patsogolo kwambiri kuti bondo lakumbuyo lilowe kumbali yolondola. Kenaka pitani ku malo oyambira ndikubwezeretsanso mwendo wina. Kodi 2 amapezeka nthawi 15 iliyonse.
Zovutazi zimatenga mphindi 20 zokha ndipo zili zoyenera monga kuwonjezera pa zochita masewera olimbitsa thupi. Kuchita zovuta zonsezi 3-4 ma sabata, mutha kuzindikira zotsatira zabwino kwambiri.