Mharidzo yako iri kure nekusakwana? Mafuta ane mafuta anounganidzwa musingafadzi "mbira"? Usanetseka, zvose zvinogona kugadziriswa! Tevera mazano edu, uye chiuno chako chicharasikirwa masendimita mashanu pamwedzi wokutanga. Isu tinopa hutsva hutsva hwekuputira mutsara wevasikana pamba, iyo yemitambo 6 inoshanda kunze kwemapoka ose emimba yemimba uye inopisa kusvikira 450 Kcal. Izvo zvakaoma hazvina zvipingamupinyi zvezera uye zvakakodzera kuvasikana vekuvakwa kwakasiyana. Mugumisiro: dumbu rekuzorodza + zviuru zvekushinga kwechido. Uyewo iwe uchazoziva mitemo yegoridhe, kupinza mapepanhau, kuti ungatsigira sei chimiro chiduku, chii chokudya zvakanaka uye kuti ungadzorera sei dumbu rakadzika mushure mokuberekwa.
5 Mitemo yegoridhe yevasikana: maitiro ekutanga makirasi anobudirira
- Chinangwa chinhu chinokosha chinokurudzira uye chinotyisa. Tora kadhi, peni uye centimita. Itai zviyero uye zvinyorwa. Uye pane kuratidza kuti tsiferiki yaidikanwa. Kana chikamu ichi chisingaratidziki, iwe uri kukanganisa zvakanyanya. Kunyange makirogiramu makumi matatu akawedzera anova musimba unovhara nema cubes.
Kusarudzwa kwenzvimbo yemakirasi imba kana imba yekurovedza muviri. Kana iwe unonyara kwazvo zvemufananidzo, unogona uye unofanirwa kuputira mishonga yemashizha pamusha. Imba yekutanga ndiyo inodhura yemudzidzisi wega uye kusagadzikana kwepfungwa.
Hazvidi kuvharwa muimba. Tora rughodzi pasi pemvura, bhodhoro remvura, urongwa hwezvidzidzo uye enda kusango, kugungwa kana kusvika padenga. Mhepo yakachena uye nzvimbo inobatsira kupisa mafuta uye inokonzera mugumisiro wekuita muviri.
- Kugadzirira kwemidziyo yemitambo. Kumabasa ekumusha kubvisa zvakakwana mafuta kubva muchiuno uye kumativi, tenga dumbbells ya 1.5-2 kg, fitball uye tambo. Hapana mukana wokutenga mabhuku? Hazvina basa! Tora mabhodhoro maviri epurasitiki uye udururire mvura kumusoro kana kudurura jecha / pasi. Iye zvino une dumbbells. Tinoenda mberi!
- Diary of trainingings. Iri ibhuku kana bhuku rezvenhau, uko kudzidzira uye kudya kunorongwa kwevhiki mbiri dzinotevera. Nditende, pasina diary, vasikana vanoputsa, saka chinhu chacho chinokosha zvikuru.
- Yokutanga kudzidziswa. Dumbbells dzakatengwa, nzvimbo yakasarudzwa uye kunyange diary yakaunzwa, uye kurovedza kwokutanga kunonoka "kwekupedzisira"? Vasikana, saka hazvibviri. 95% yezvinyorwa zvinopera pasina, asi tiraira inoenderera mberi kukura. Wakasimba mumweya here? Ratidza izvi uye tanga kutanga kwekuita basa!
Svondo rokutanga: dambudziko rinorwadza kumhepo kudivi
Tafura iri pasi apa haisi kungoita zvidzidzo zvese, asi bhuku rezere rakakwana remusikana wechidiki rinogona kupinzwa kumba. Nhamba yekudzokorora inosarudzwa nokuda kwehuwandu hwekupinda, kufunga nezvekuoma kwemaitiro. Kana iwe usingakwanisi kukunda kana kuti ichiita seoma zvakaoma, saka usatora kurasikirwa nekuremerwa uye kuramba uine uremu nechivimbo.
Tinokurudzira kuti uite 4 kanomwe pavhiki imwe neimwe zuva. Mumazuva anopindira, iva nechokwadi chekuita cardio (verenga pamusoro payo pasi apa) kana kumhanya kwemaawa 0.5-1 awa.
Iwe unoda chigumisiro, chakanaka? Unoda here kubvisa mafuta kubva mudumbu rako kwevhiki? Saka usasvike, simudza buns uye chengetedza kudzidziswa zvakanyanyisa panguva.
Zvinokosha! Tanga chero basa ripi neripi rekudzidzira muviri uye wobva waguma ne-hitch. Kunyanya kucherechedza-kunokonzera kuputika nekuputika kwemigumisiro, kuwedzera kwekunetseka kwemajoini. Kupisa misoro - kutonga nhamba 1.
Wakasununguka nokuda kwezviito zvekudhinda, vhidhiyo
Iyo huru yakanyanyisa pamusoro pezvinyorwa, tafura uye tsanangudzo yezvidzidzo zvevasikana
| Zuva revhiki | Kudzidzira | ||||
| Garmoshka | Kubuda kwechifuva | Scissors | Kupisa mapiritsi | Kutambudzwa kwefambisi kuenda kumakumbo | |
| Muvhuro | 20 | 15th | 10-15 | 15th | 24 (12 kumativi ose) |
| Chipiri | Cardio / Running | ||||
| Chitatu | 20 | 15-20 | 10-15 | 15th | 24 |
| China | Cardio / Running | ||||
| Chishanu | 25 | 20 | 15th | 15-17 | 30 |
| Mugovera | Cardio / Running | ||||
| Svondo | 25 | 25 | 15-20 | 20 | 30 |
Upper press
Dzidzira "Garmoshka". Gara pambongoro, musana wakarurama, makumbo akanamatira pamabvi. Isa maoko ako pamberi pako pachikwata chepfupa uye udzoke mumuviri kumashure 45 degrees kuti unzwe kuomeswa kwemashoko ekudhinda. Isu tinotanga kushanda semakorokoni: makumbo mumabvi uye muviri unokwevera kune mumwe, uye zvino dzoka kunzvimbo yekutanga.
Zano: chengetedza makumbo pakurema uye kuita chiito chekuita. "Sei kuputira mutsara musikana weminiti pamberi pevana?", - iwe unobvunza. Dzokorora "Garmoshka" 40-50 nguva ye 2-3 nzira, uye runyararo ruchaonekwa mumasvondo maviri.
Chiedza che "Garmoshki"
Kubuda kwechifuva. Dzidziso yeClassic yepamusoro yepamusoro. Nhema pamusana wako uye unamate makumbo ako. Maoko anotora musoro wako, asi usanamatira! Simudza torsi 30 digiri uye uomesa misumbu yemimba.
Zano: Kuti udzivise muedzo wokubata musoro wako, chengetedza maoko ako masendimita mashanu.
Chimwe chiitiko chinonakidza chepamusoro pekushandisa uchishandisa zvinhu zvisina kujekeswa. Panzvimbo yedanda, unogona kushandisa amburera kana pombi kubva kumuchenesa.
Lower Press
Dzidzira "Shisi". Simbisa zvakasimba mushure mako pasi, kuitira kuti pave kusina kukanganisa mumusana wezasi. Maoko akafamba padombo. Simudza mamakumbo ako masendimita makumi maviri nemashanu uye shanduka kuchinja, usingabatanidzi pasi nezvitsitsinho.
Zano: paunenge uchienzaniswa nemutoro, ita basa rako rine torsi yakakwirira. Zvadaro chikamu chepamusoro nechezasi chepepanhau chichashanda.
Kusimudza kwemafupa. Ramba ureve pamusana pako uye uchengete tsoka dzako pakurema. Isa maoko ako kumativi kuti uenzane. Ikozvino chikwidza mbongoro uye makumbo akajeka, achiedza kutora nzvimbo ye "Makandulo". Ramba uchikurumidza.
Oblique press
Kutambudzwa kwefambisi kuenda kumakumbo. Gamuchirai pose: mabvi anononoka, trunk inokurudzirwa, maoko mushure memusoro. Uye zvino shanda netsoka dzako sepamuviriro "Bike" uye nemapapiro ako unobata mabvi akasiyana. Kurovedza muviri zvakasimba kusimbisa masimba emablique.
Hitch for exercise exercise, video
Iva nechokwadi, mushure mokuita gwaro rekutanga rekudzidzira, ita, izvo zvinonzi, hitch. Newe, iwe unobvisa kukanganiswa mumisungo, ita kutambanudza, uye unononoka kunonoka kudarika mwoyo.
Kuti ufukidze mutambo kwemazuva makumi matatu pamusha, finyisa zvakanyanya kubva iwe pachako uye uite nhamba yakatarwa yezvinoenderana. Ruyamuro runotanga kuonekwa mushure mevhiki yechipiri yezviremera zvakasimba.
Shandura mutsara mushure mekubereka
Amai, maita chiito chechigamba uye makaisa nyika nemurume muduku. Wakatambura kurwadziwa kunotyisa uye mwedzi 9 yekutambudzika, asi zvino iwe unotya maitiro ekunyora? Imi muri varwi vasina simba. Tinoramba kusava nechokwadi, tisa chinangwa uye enda kukukunda!
Iwe unotya kuenda kuimba uye wosiya mwana nababa vako, hama kana nanny? Uye iwe haufaniri kuita izvi! Shanda pamba nemwana. Chengetedza maitiro ekuita mutambo wemwana. Pane vhidhiyo, amai vanogadzira vanoratidza nzira yekukurumidza kuputira mutsara uye kufara nemwana.
Uye hezvino mienzaniso miviri yekuti mai vechidiki vanodzidzisa sei.
Nzira yekuputira mitsipa ye gluteus kumba, verenga pano
Tinobvisa mafuta kubva mudumbu: kudya kwakakodzera + cardio
Usadya masipi, usanwa soda, usadya kudya kwakakurumidza, kukanganwa nokusingaperi pamusoro peyummies uye mafuta ekudya! Scared? Kunetseka kwekutya, kusvikira uchinja pfungwa dzako kuti uremerwe uremu. Kudya zvokudya zvinokuvadza panguva yezvokudya uye kudya kwakakodzera kunogoneka, asi kusvika kusvika 12 masikati uye kamwe kamwe pavhiki. Sarudza zuva rezororo remudumbu uye shandisa mudiwa wako unonaka (mukuenzanisa!).
Zvokudya zvakakodzera zvevasikana ndezvokudya zvakaenzana zvezuva nezuva zvezvokudya uye mavitamini. Inowedzera simba metabolism, inoparadzanisa mafuta, inobvisa slag uye inopa muviri wose zvizere nemashizha ose uye macro.
Utano hwakanaka hwekudya:
- Hapana nzara inouraya! Idya kanomwe ka6 pazuva nokuda kwezvikamu zvidiki pane imwe nguva.
- Tanga mangwanani negirazi yemvura inodziya nejisi remuoni. Mushure maminitsi gumi nemashanu, idyai oatmeal kana buckwheat cereal mumukaka + spoonful yeuchi uye michero yakaoma yakaoma. Chikafu chinodyiwa chisina kumira chinosungirwa.
- Nyoka pazvikamu zvemaawa gumi nemasere: yemiriwo saladhi, michero, mapuroteni.
- Mabiko anenge anenge 350-400 gm. Zvokudya zvizere, nyama yakabikwa, hove, masagadi ehudhi uye slice yechingwa chega.
- Inwa zvinenge 2 litita emvura pazuva. Usapinda soda, teas nemajisi, asi mvura yakachena yakasvibiswa. Kuti udzidze kunwa mvura, tanga kuisa tsanga yemamoni mumukombe.
- Usati wadya, inwa kirasi yemvura, asi panguva yekudya iwe haugoni kunwa. Inguva mushure memaminitsi 20-30.
- Iwe unogona kudya uye kudya shure kwe18:00! Aya ndiwo mukaka wakaoma-asi kwete mafuta, hove kana miriwo. Kudya kwekupedzisira kwemaawa matatu vasati vavata, mushure mega mvura chete nemononi uye uchi.
Kutyaira mafuta, kudya kwakakodzera kwakakodzera uye kudzidziswa kwemahofisi hazvina kukwana. Mafuta makuru anopisa ndiyo cardio, panguva iyo muviri unoshandisa simba uye unoparadzanisa 2 times mafuta. Kudzidzira kwekanyorwa pasina cardio kunongowedzera mishonga, asi mapanga emakungu haazoperi. Dzvinyai iwe kupomha kusvika kune dice, asi ivo, marwadzo, haazooneki shure kwehuta hwemafuta mudumbu.
Tafura yemigumisiro yekudzidzisa
Type of training | Zvinoshanda | Mhinduro | Kutora mafuta kunopisa |
| Kudzidzira zvekudhinda | Maviri emimba | Cubes of press and relief under the layer of fat | HERE |
| Cardio Workout | Muviri wose | Kukurumidza kuyerwa uye kuderedza kuwandisa | YES |
Vhidhiyo yemagariro anobudirira emoto nekuda kwevasikana
Iwe wakadzidza kupinza musikana wepasitori pamba. Edza uye usarega. Chimiro chakanaka chinangwa chedu!