Zvakanyanya kuoma kupera muviri mufudzi uye chiuno nzvimbo, ... asi zvinogoneka! Izvo uye zvachose bvisa mafuta ari kumashure, tichataura munyaya ino. Tevedzera mazano emudzidzisi wedu, uye mafuta ako acharamba ari mushure shure!
Murairo wekutanga ndeyekuti ungabvisa sei mapepa kumashure: simba rekutonga
Pasina kudya kwakakodzera, kuenzaniswa nemaprotini, mafuta uye mahydrohydrates, kubvisa mapundu emafuta kumusana hazvigoneki. Mafuta ane simba kumushure anoshanda semakamu emakamera, asi panzvimbo pemvura inowedzera simba rekuchengetedza kubva pane zvakanyanya zvekoriori. Nokudaro, danho rokutanga kumusana mushure mutevedzeri wakakodzera .
Uyewo iwe unofanirwa kuderedza kushandiswa kwemasipi, mbatatisi, salori uye mafuta ekudya. Dzorera "kukuvadza" nemiriwo yemashizha uye yogurt - inonaka uye inobatsira. Ita shamwari neshoko rakanaka remvura uye unwe zvinenge 1.5 litita emvura.
Kana uremu hwako huri pamusoro pemakiromita makumi manomwe, tinokukurudzira kuti ugare pakudya kwe "7 mapafura" kana "Atomic" kudya .
Mutemo wechipiri ndeyekuti ungabvisa sei mapepa kumashure: kunaka kunofamba
Hazvina kukwana kuchinja simba rekushandura zvizere. Mitambo inoshingaira chete ichadzorera kubatana uye nyasha kumuviri. Kuti usimbise mafuta emafudzi ako, ita 4-6 ka-vhiki pamusana pemoto yakasimba yemaroto uye aerobic maitiro. Nzira iri nyore uye yakanakisisa inomhanya kana kushambira. Uye kana ukaenda kudziva harizove munhu wese, saka kuregererwa kwekukwira hakunapo.
Tanga pane imwe nzvimbo ye-1 km uye uvandudze chigumisiro chekuita basa rimwe nerimwe ne100-200 m. Usasiya miti yemitambo, kana mushure memaminitsi makumi matatu ekudzidzisa. Shandisa nguva yakasara yekumhanya tambo. Iva nechokwadi chekudziya-up, kukwidza uye kutambanudza mushure mokushanda!
Nekushanda kwemusha, sarudza cardio complexes kwemaminitsi makumi matatu nemashanu. Tinopa mavhidhiyo akakurumbira nemaitiro ekutaura kuti tora mafuta kune muviri wose.
Mutemo wechitatu ndeyekubvisa mafuro kumashure: maitiro
Hapana akadzivisa simba rokudzidzisa. Vanogadzira mamiriro akakodzera, maitiro epabonde uye kunopisa mafuta anocheka. Isu takagadzirisa zvakakosha kuti tibvise zvinyorwa kumashure. Tinodziya zvakanaka uye tanga!
Dzidzirai nhamba 1. Dumbbell kukura mumakona nematope - 15 nguva
Chengetedza makumbo edu pamwe chete, shingai zvishoma uye tenderera muviri mberi. Maoko zvishoma zvinganamatira pamakumbo ekubatanidza mutsara mushure. Tinosimudza zvombo nemafupa kusvikira tambo nechepasi, kuita zvakadzika mumhepo pakubereka.
Tinoedza kuita basa racho pasina jerks uye kunyatsoteerera cyclicity. Isu tinotevera maoko, hazvibvumirwi kuti ruoko rumwe rwunofanira kusimuka nekukurumidza.
Dzidzirai nhamba 2. Ita dumbbells nekakandwa pasi - 15 nguva
Tinowedzera kusimbisa pamabvi nemamiriro akasiyana emakumbo uye pane ruoko rwakarurama. Muruoko rwunobata tora bhomba uye udzose nayo, nehota yako kumusoro. Tinosimudza zvakakwirira sezvinobvira, tinofema nemaoko edu kunze. Pakuderedza, dumbbell haifanire kubata pasi. Yakagadzirirwa uremu - 2 kg.
Dzidzirai nhamba 3. Kudzorera kusimudza kwehotera "Hyperextension" - makumi maviri
Tinovata pasi pachigaro chepamusoro, kumashure kwesofa kana bhendi nebhasi uye chikamu chepamusoro chehudyu. Masokisi anonamatira kune chinhu chinorema, chinenge 2-3 nguva huru kudarika uremu hwako kana kukumbira shamwari kuti ibate makumbo ake. Itai kuti muviri uve nechepamusoro pemaodzanyemba 90 uye uusimudze kusvika pazvinogona. Kubuda kwemazuva pakusimuka.
Kuomesa basa rekushanda, kubvisa mafuta emafuro kumashure, uye humwe hupfumi hwemitsipa, tinoisa pachifukidzo uye tibata huwandu hwehuwandu, somuenzaniso, hafu-lita mabhodhoro nejecha.
Hyperextension zvinoreva kuti hazvisi kungoita basa rekupedzisira, asiwo rekudhinda uye kunyange muprista. Icho chinomanikidza zvakanyanya zvechikamu cheshumba chemasimba mune rimwe basa. Somugumisiro tinowana silhouette yakasvibirira, misungo yepumped uye kushanduka kumashure.
Dzidzirai 4. Chifukidzo chepamusoro chisimudza nekudzorera maoko - makumi maviri nemashanu
Tinorara pasi mudumbu, tora dumbbells kana mabhodhoro mumaoko edu, bvisai chifukidzo kubva pasi uye mubatisise munzvimbo iyi. Pakutanga, zorora pane chimwe chinhu chine tsoka dzako. Tinochengetedza mushure uye tinotora zvombo zvakakotama muzvikwereti kumashure kwekubatana kwemashizha.
Tinoisa maoko edu mberi. Pakupedzisira tsungirira kwemaminitsi makumi maviri nemasere muchigaro chekudzokera shure ne dumbbells.
Izvo zvakaoma zvinoshamisa zvekudzokera kumusha.
Mutemo wechina ndeyekuti ungabvisa sei mapepa kumashure: nzira, kudzokorora uye kufema
Musana inzvimbo inotyisa zvikuru yemuviri. Itai zvidzidzo zvishoma nezvishoma uye bedzi pamisungo inopisa! Kusava nehanya kunowanzoita kuti pave nemigumisiro yakakomba: kupera kwe intervertebral disc, kushanduka kwemavheti, kuputika kwemidzi dzenzara munzvimbo iri pasi pekudzidza, kupera kwe vertebrae nezvimwe zvinotyisa zvoutano.
Kunyatsocherechedza nzira yekuuraya. Unodzidzira zvakanaka uye zvakanaka, kwete mafambiro akangoerekana aita, zvinokanganisa kukurukurirana uye maonero ekuona. Tarisa pane chinhu chimwe chete - kushanda pamusana wako. Inzwa manzwiro ose.
Cherechedza kufema, kuita mhepo yekufema panguva yekuzorora uye kubuda kwemafuro nechisimba.
Dambudziko redu rekudzidzira, sei kubvisa mapepa kumashure, rakagadzirirwa 2-3 mitsara ye 15-20zve kudzokorora.
Dzidzisa nepfungwa! Nhanho yakanaka!