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Dera lomwe lili pakati pa ma pecs anu ndi theka lochepa-kaya ndi m'matumbo, m'mimba mwa mowa, pamagetsi achikondi, kapena china chilichonse chomwe mungatchule-ndilouma khosi kwambiri komanso lolimbana ndi kuchepa kwa thupi. Komabe, tili ndi uthenga wabwino kwa inu!
Kutaya mafuta am'mimba kumatanthauza kudya koyera, koyenera, kulimbitsa thupi nthawi zonse, komanso kugona tulo tabwino. Ndizomwezo! Ikani moyo wongokhala womwe mukukhala nawo pakadali pano kuti mukonzekere wolangizidwa kuti mukhale ndi mimba yolimba, yolimba -chizindikiro chakunja chomwe chikuwonetsa kuti mumakwanitsa kuyang'ana zomwe mumadya.
Ngakhale kupitirira pazachabechabe, torso yamtengo wapatali imakupangitsanso kuti mukhale olimba komanso ocheperako kuvulala. Izi ndichifukwa choti mumakhudzidwa ndi kuyenda kulikonse komwe mumachita minofu yambiri pakati pamapewa anu ndi m'chiuno.
Zochita 5 Zoyaka Mafuta Amimba
Kuti mupange chiuno cholimba, cholimba mwala muyenera kuyamba ndikusunthira bwino. Ife, ku Boldsky, timalimbikitsa zolimbitsa thupi zisanu ngati mukufuna modzipereka kunyamula minofu pakati pamapewa anu ndi m'chiuno, ndikuphatikizanso kagayidwe kabwino.
1. Burpee- Kugwira ntchito minyewa yambiri momwe mungathere ndichinsinsi chothandizira kutaya m'matumbo. Burpee ndiwopambana pochita izi. Kuchokera pakukankhira mpaka kudumpha ndikubwereranso ku malo oyamba-kuchita kumenya minofu iliyonse mthupi lanu.
Momwe Mungachitire: Yambani ndi malo okhazikika, kankhirani mmwamba, sinthani mwachangu kenako ndikudumpha kuti muyime. Ndiye 1 rep.
2. Kukwera Kwa Mapiri- Wokwera phiri angatchedwe thabwa losuntha. Koma chomwe chimapangitsa kuti kusunthaku kukhale kovuta ndikuti nthawi iliyonse mukakweza phazi pansi, maziko anu amagwira ntchito nthawi yowonjezera kuti thupi lanu likhale lolimba komanso lolunjika.
Mutha kuzichitanso munthawi yapakatikati: chitani mobwerezabwereza momwe mungathere kwa masekondi 20, mupumule kwa ma 10 otsatira ndikubwereza zomwezo kwa mphindi 4. Mwanjira imeneyi, imathandizira kukulitsa kugunda kwa mtima wanu, kuphatikiza pakuwotcha ma calories.
Momwe Mungachitire: Ingoganizirani momwe mungakankhire ndi manja anu pansi pamapewa anu ndi thupi lanu molunjika. Kuchokera pomwepo, kwezani phazi lanu lamanja pansi ndikuyendetsa bondo lanu lamanja kupita pachifuwa. Dinani pansi ndi phazi lililonse, bwererani koyambira, ndikubwereza.
3.Kettlebell Swing- Ichi ndi chimodzi mwazinthu zabwino kwambiri zowotcha kalori nthawi zonse. Kuti musunthire mpira wachitsulo wolemera, thupi lanu limagwira minofu yambiri yotentha mafuta, monga ma glute, chiuno, ndi ma quads. Zotsatira zake, imakweza kugunda kwamtima kwanu nthawi yomweyo, ndikukhazikika pachimake.
Kunena mwasayansi, kufulumira kwa belu pomwe pamwamba pachimake kumayesa kukukokerani patsogolo, kumata abs yanu mofanana ndi kupanga thabwa loyimirira.
Momwe Mungachitire: Gwirani kettlebell, gwedezani kumbuyo pang'ono, ndikukweza kettlebell pakati pa miyendo yanu. Pambuyo pake, pezani ma glute anu, kanikizani m'chiuno mwanu, ndikusunthira kulemera kwake mpaka kutalika kwa phewa.
4. Mankhwala a mpira Slam- Kuchita zophulika, monga med-ball slam, kumafuna minofu yonse kuyambira m'khosi mpaka m'chiuno kuti igwire ntchito limodzi. Ndipo ngati mupititsa mpira ndi mphamvu zambiri, mudzakweza kugunda kwa mtima wanu ndipo, munthawi yomweyo, muziwotcha chifuwa chachikulu chamimba.
Momwe Mungachitire: Gwirani mpira pamwamba pamutu panu, kenako muuponye pansi mwamphamvu momwe mungathere. Gwirani momwe ikubwerera ndikubwereza.
5. Dumbbell Pamwamba pa Lunge- Onjezerani chododometsa pamutu panu nthawi yayitali, ndikumverera kukhala ndi chowotcha mwadzidzidzi. Katundu akamasunthira paliponse, minofu yanu yonse mu torso iyenera kugwira ntchito limodzi kuti kulemera kukhalebe pamwamba pomwepo. Ikugwiranso ntchito msana ndi matako, chifukwa mapewa osungunuka ndi ma glute ofooka amathandizanso kukulira kwa mimba.
Momwe Mungachitire: Mukufuna ma dumbbells apakati / opepuka. Akankheni pamutu panu, pita patsogolo kuti ukhale wolimba, uime kaye pang'ono, ndikusunthira mwendo wako patsogolo. Pitirizani kuyenda ndi mapazi ena, mwanjira imeneyo.
Pakakhala funso lililonse, chonde perekani ndemanga mgawo ili m'munsi ndipo tidzabwereranso kwa inu.
