Palibe zakudya zolimbitsa thupi zomwe zingakupulumutseni kuwonongeka kwa moyo. Kulimbana ndi kulemera kwakukulu kungakhale kopindulitsa komanso momveka bwino ndi thandizo (phokoso chifukwa choletsedwa) cha zakudya zoyenera ndi zovuta zonse zolimbitsa mafuta. Timatsindika: thupi lanu lidzapulumutsidwa ndi mtundu uliwonse wa magalimoto. Apa chinthu chachikulu ndicho kusuntha.
Koma mwachizoloŵezi, machitidwe abwino kwambiri a mafuta ophatikizapo mafuta ndi ophatikizika komanso othandiza. Fotokozani kuti kupambana kwa mgwirizanowu ndi kophweka. Cardio imachepetsa kupweteka kwa mtima ndi kupuma, pamodzi ndi iyo, kuchepa kwa thupi kumathandizanso, moteronso mphamvu yathu yotentha mafuta. Ndichifukwa chake simungathe kuchita popanda "maphunziro a mtima".
- kuthamanga;
- kusambira;
- njinga;
- kulumpha chingwe;
- kuvina.
Chigawo chachiwiri cha mazira odziwika bwino ndi mafuta. Musawope mawu awa, chifukwa sichikukhudza kukoka ndi kukanikiza zolemetsa zolemetsa. Maphunziro olimbikitsa ndi masewera olimbitsa thupi, kukankhira mmwamba, kupopera kwa makina osindikizira, kumbuyo ndi china chirichonse. Zochita zokhazo zomwe zimakukakamizani kuti muzitha kugwirana ntchito minofu zingakupangitseni kuti mukhale "kale". Chifukwa cha mphamvu yophunzitsira, thupi limatha kukhala lopanda mphamvu, ndipo minofu yomwe imawonekera pamalo mwa mafuta sikudzakulolani kuti muzichepetsanso minofu yanu, chifukwa minofu imadya kudya zopatsa mphamvu.
Zochita
Ntchito zathu zovuta ndizo ntchito zisanu pazovuta za amayi. Ndizo za triceps (ndiko kuti, malo omwe mafuta amamangirira pamene akukweza mikono), mavitamini oyaka mafuta a mimba ndi mbali, mapewa amkati, ndi matako.
Izi ndi zowonongeka kwambiri zozizira zomwe zimasintha maonekedwe anu mosadziwika mwezi umodzi wokha. Koma kupatula kuti mupereke tsiku ndi tsiku kuntchito yovutayi kwa nthawi yambiri.
- Timayamba ndi triceps - tikusowa tizilombo tokwana makilogalamu 2-3, kapena mabotolo a madzi kapena mchenga. Timatengera kuima kwa mfuti - timakweza dzanja lamanzere ndikugunda, mwendo wakumanja - timaubwezera ndikuwutambasula. Timayendetsa thupi mofanana ndi pansi, mbali yowongoka imakweza pamwamba pa nsana, ndipo dzanja lamanzere limakhala pampando wakutsogolo. Kuchokera pa malo awa, timayamba kusokoneza chigoba - pang'onopang'ono ndi kutulutsa mphepo, kumverera ntchito ya triceps. Pamwamba, pamtundu wachiwiri, timagwirizanitsa minofu, kenako tambasula manja ndikutsitsira pansi ku FE. Pangani mobwerezabwereza 20 pa dzanja lirilonse.
- Kuponderezana kwa diamondi - timayika manja athu, timagwetsa mfuti pansi pamitengo, pansi miyendo yathu imagwadira mawondo. Timagwera m'manja ndikuuka. Timachita maulendo 20.
- Boka - timakwera mmwamba, mikono yokhotakhota m'mapiri ndipo timapinda zala. Timayendetsa phazi limodzi. Timapotoza kumbali - timakweza miyendo kumanja, ndipo thupi limatsitsika ku miyendo, kenako timatsitsa mtolo ndikuwutengera kuchifuwa, manja akuthamangira kumbuyo. Timayenda m'njira zina ndikupita patsogolo. Timachita maulendo 20 pa mwendo.
- Yesetsani - yesani masewera olimbitsa thupi. Timatengera mpiringidzo, kenako timapanga - timadumphira timakweza miyendo m'manja ndi kubwerera mmbuyo. Timabwereza kawiri.
- Mkati mkati mwa ntchafu - miyendo yaying'ono kuposa mapewa, masokosi amawumbidwa mosiyana, timadula ndi kuika manja athu m'chiuno. Kuchokera pa malo awa ife timalumphira mmwamba, kukoka masokosi pansi, ndipo ife timabwerera ku squat. Timachita maulendo 20.
- Maphwando - timagwa pansi, timagona pambuyo, manja pambali, miyendo ikugwada. Manja amafikira pazitsulo, timachotsa pansi pamimba, ndikukonza malowa. Pachikhalidwe ichi, tinagwada maondo nthawi makumi awiri ndikukweza miyendo kumbali, koma matako asasunthe.