Kodi mwadzuka lero kuti muwone mafuta am'mimba owonjezera omwe muyenera kutaya mwachangu pochita masewera olimbitsa thupi? Nyengo yachikondwerero yakhalapo kwa masabata tsopano, ndipo mosakayikira tonse takhala tikudya zakudya zomwe timakonda, kaya ndi maswiti kapena zokometsera, tikudzilonjeza kuti tidzagunda masewera olimbitsa thupi posachedwa! 'Posachedwa' amatenga nthawi yayitali kuti afike, kapena safika konse. Kodi wafika kwa inu? Ganizilani izi! Kodi mukufuna kulowa mu chovala chokongola chomwe mudasungira ndalama zanu chaka chatsopano? Ndiye ino ndiyo nthawi yoti mukhale otsimikiza ndikuyamba kuchita masewera olimbitsa thupi kuchepetsa mafuta m'mimba !
Sizokhudza momwe mumawonekera, komanso kukhala wathanzi. Mosakayikira mufunika kusintha pang'ono pa moyo wanu kuti mutaya chibayo chozungulira mimba yanu, ndikuphatikiza zolimbitsa thupi zolondola kuti muthane nazo ndi gawo lofunikira. Tikuwonetsani zolimbitsa thupi zenizeni zomwe muyenera kuzungulira muzochita zanu. Gwirani ntchito kuti mukhale wathanzi komanso wokwanira! Khalani otsimikiza, ndipo yambani kuchita masewera olimbitsa thupi kuti muchepetse mafuta am'mimba !
imodzi. Zolimbitsa Thupi Zochepetsa Mafuta A M'mimba Ndi Crunches
awiri. Zolimbitsa Thupi Zochepetsera Mafuta a Belly ndi Twist Crunches
3. Zochita Zolimbitsa Thupi Zochepetsa Mafuta a Mimba ndi Zidutswa Zam'mbali
Zinayi. Zolimbitsa Thupi Zochepetsa Mafuta a Mimba ndi Ma Reverse Crunches
5. Kuchita Zolimbitsa Thupi Pamimba - Kuphwanya Miyendo Yoyimirira
6. Kuchita Zolimbitsa Thupi Pamimba - Kuchita Zolimbitsa Thupi
7. Kuchita Zolimbitsa Thupi Pamimba - Lunge Twist
8. Kuchita Zolimbitsa Thupi Pamimba - Kupukuta M'mimba
9 . FAQ Pamene Mukuchita Zolimbitsa Thupi Pochepetsa Mafuta a Mimba
Zolimbitsa Thupi Zochepetsa Mafuta A M'mimba Ndi Crunches
Njira yabwino yothetsera mafuta owonjezera ang'onoang'ono kuzungulira mimba, popanda kukayika, ndikuchita crunches. Akatswiri amanena kuti ili ndi udindo wapamwamba pakati pa masewera olimbitsa thupi omwe amawotcha mafuta ndipo muyenera kuphatikizapo izi muzochita zanu. masewera olimbitsa thupi .
Kodi kuchita crunches?
Muyenera kugona pansi pansi (mutha kugona pa yoga mphasa kapena mphasa ina iliyonse). Phimbani mawondo anu ndi mapazi anu pansi. Mapazi anu ayenera kukhala motalikirana ndi chiuno. Ndiye muyenera kukweza manja anu ndi kuwatenga kumbuyo kwa mutu wanu, ndi mutu wanu pa manja anu kapena zala zanu kumbuyo makutu anu. Musatseke zala zanu. Tsopano, pumani mozama mu malo awa. Pang'onopang'ono kwezani chiuno chanu chakumtunda kuchokera pansi, ndikutulutsa mpweya panthawiyo. Kwezani torso yanu mochuluka momwe mungathere popanda kusintha malo a gawo lina lililonse la thupi, ndiyeno bwererani kumalo ogona, mukupuma pobwerera pansi. Mutha kutulutsa mpweya mukakwezanso torso yanu. Yesetsani kukhala ndi mtunda wa mainchesi atatu pakati pa chifuwa chanu ndi chibwano kuti musamangirire khosi lanu. The kuganizira kuyenera kukhala pamimba , osati kungonyamula chabe.Oyamba kumene ayenera kuyesetsa kuchita 10 crunches pa seti, ndi kuchita osachepera awiri kapena atatu seti pa tsiku.
Zoyenera kupewa: Kutsika kwambiri. Yang'anani m'malo mwake kubweretsa nthiti zanu mchombo , mwanjira imeneyo mudzakweza chiuno chanu ndi mainchesi ochepa. Yesani momwe mungathere, ndiyeno bwererani pansi kachiwiri. Izi zidzalunjika ku mafuta kuzungulira m'mimba .
Langizo: Mukhozanso kuchita izi ndi dzanja lanu mutadutsa pachifuwa chanu.
Zolimbitsa Thupi Zochepetsera Mafuta a Belly ndi Twist Crunches
Kuphulika kwanthawi zonse kumakhala ndi zosintha zingapo komanso zosiyana, zomwe zimathandiza makamaka opangidwa kuti achepetse mafuta am'mimba . Muyenera kutenga masabata angapo kuti mudziwe bwino crunches zofunika kenako nkupita ku zosiyana zina zomwe zimakhala zogwira mtima komanso zotsata zotsatira. Yoyamba mwa izi ndi kugunda kwa mtima.
Kodi kuchita crunch ya twist?
Muyenera kugona chagada pamalo olimba (mphasa pansi) ndi kupinda miyendo yanu ndi mapazi anu pansi. Malo a manja anu ndi ofanana ndi crunches, pansi pa mutu wanu. Tsopano pakubwera kusiyana, m'malo mokweza torso, kwezani phewa lanu lakumanja kumanzere kwanu, ndikuchepetsa kuyenda kwa phewa lakumanzere. Bwerezani zomwezo kumbali inayo-kukweza phewa lanu lakumanzere kumanja kwanu. Uwu ndi wozungulira umodzi wathunthu. Apanso, kwa oyamba kumene, chiwerengero cha 10 crunches pa seti ndi chothandiza, ndipo yesetsani kukwaniritsa osachepera awiri kapena atatu.Zoyenera kupewa: Musagwire mpweya wanu. Ngati mutulutsa mpweya mukukwera, mudzangopuma mukamatsika. Muyenera kuwonetsetsa kuti simumatsekereza thupi lanu ndi mpweya ndipo mumayendetsa mpweya wanu.
Langizo: Gwiritsani ntchito mimba yanu ndi chiuno chokha kuti mukweze mmwamba bwino kutambasula pamimba .
Zochita Zolimbitsa Thupi Zochepetsa Mafuta a Mimba ndi Zidutswa Zam'mbali
Chimodzi mwazinthu zomwe zimathandizira kugaya chakudya kutaya flab kuzungulira mimba, kugwedezeka kwa mbali kumayang'ana kwambiri minofu yam'mbali.
Kodi kuchita mbali crunch?
Dzikhazikitseni kuti mugwedezeke, ziwalo zonse za thupi zikhale zofanana ndi zopindika. Kenako, pochita crunch, yezerani miyendo yanu mbali imodzi ndi mapewa anu.Oyamba kumene ayenera kukhala ndi magawo awiri kapena atatu a crunches, ndi kubwereza 10 mu seti iliyonse.
Zoyenera kupewa: Osathamanga, ndipo onetsetsani kuti mayendedwe anu ndi odekha komanso okhazikika. Midsection idzapweteka ngati mukuchita crunches mofulumira.
Langizo: Khalani ndi malo oti muyang'ane pamene mukuchita crunches kuti mukhale ndi mtunda pakati pa chibwano chanu ndi chifuwa.
Zolimbitsa Thupi Zochepetsa Mafuta a Mimba ndi Ma Reverse Crunches
Kugunda kwa reverse kumagwiritsidwa ntchito pamimba yodutsa, yomwe ndi minofu yakuya kwambiri m'mimba. Ndi chimodzi mwazothandiza kwambiri kusuntha ku kutaya mafuta m'mimba , makamaka kwa akazi. Mutha kupita patsogolo kuti musinthe ma crunches pakatha milungu ingapo kuti mukhale omasuka ndi zosiyana zina.
Momwe mungapangire reverse crunch?
Gona pansi pamalopo kuti mugwedezeke, ndipo musanayambe kugwedeza, kwezani miyendo yanu mumlengalenga-zidendene zanu zikhoza kukhala mlengalenga kapena matako anu. Exhale pamene mukukweza torso yanu, ndikubweretsa ntchafu zanu pachifuwa chanu. Onetsetsani kuti chibwano chanu chachoka pachifuwa chanu. Mukhozanso kubweretsa mphuno yanu ku mawondo anu.Zoyenera kupewa: Musabweretse ziboliboli zanu pamabondo anu. Yesetsani kupewa kukoka pansi pansi pamene mukugwedeza.
Langizo: Mutha kuwoloka akakolo anu ngati mukufuna pokweza miyendo yanu mmwamba.
Kuchita Zolimbitsa Thupi Pamimba - Kuphwanya Miyendo Yoyimirira
Ichi ndi crunch yothandiza kwambiri yomwe kumalimbitsa pachimake komanso pogwira ntchito minofu yozungulira pamimba. Ndi chachikulu masewera olimbitsa thupi kuti muchepetse mafuta am'mimba . Ndiwothandiza kwa m'munsi minofu kumbuyo komanso. Udindo wa crunch uwu umapangitsa kuti masewerawa azichita bwino, choncho ndi bwino kuti mupite patsogolo mutakhala omasuka ndi zoyambira.
Kodi kuphwanya mwendo woyima?
Pitirizani, gonani pamphasa yanu ndikukweza miyendo yanu mmwamba mpaka mapazi anu ayang'ane padenga. Miyendo yanu iyenera kukhala yowongoka momwe mungathere, makamaka perpendicular pansi. Ikani manja anu kumbuyo kwa mutu wanu, manja anu molunjika kapena zala zanu kumbuyo kwa makutu anu. Kwezani torso yanu momwe mungathere, sungani mtunda wa mainchesi angapo pakati pa chibwano chanu ndi chifuwa. Exhale pamene mukukweza torso yanu ndikupuma pamene mukubwerera pansi. Pumirani mkati ndiyeno kwezani kumtunda kwa chiuno. Pumirani pang'onopang'ono. Chitani pafupifupi 10-12 crunches kwa seti ziwiri kapena zitatu. Onani vidiyo yomwe ili pamwambapa momwe mungapangire crunches zoyima za mwendo.Zoyenera kupewa: Osatseka mawondo anu pokweza thupi lanu lakumtunda kupita ku pelvis, zimabweretsa zovuta.
Langizo: Kugwedeza uku kungathenso kuchitidwa ndi akakolo anu mutadutsana, kusunga miyendo yanu yolunjika ndikuyang'ana padenga.
Kuchita Zolimbitsa Thupi Pamimba - Kuchita Zolimbitsa Thupi
Ngakhale dzina likusonyeza kuti muyenera njinga kuti izi kuchepetsa mafuta m'mimba musadandaule. Mutha kuchita bwino ngakhale popanda njinga. Ngati muli ndi mwayi wozungulira, pitirirani ndikukhala mphindi 20 mpaka 25 pa tsiku.
Kuchita masewera olimbitsa thupi panjinga?
Muyenera kugona pamphasa yanu ndikuyika manja anu kumbali kapena kumbuyo kwa mutu wanu monga momwe mumachitira crunches. Kwezani miyendo yanu yonse pansi kwambiri ndikuigwadira m'mawondo. Tsopano, fanizirani kusuntha kwa miyendo ngati muli kukwera njinga . Kuti muyambe, bweretsani bondo lanu lakumanja pafupi ndi chifuwa chanu ndikuchotsa mwendo wakumanzere molunjika. Kenako, mukutenga mwendo wakumanja molunjika, bweretsani bondo lakumanzere pafupi ndi chifuwa chanu. Bwerezani maulendo 10 mpaka 12 pa seti iliyonse komanso seti zitatu panthawi imodzi.Zoyenera kupewa: Osakoka khosi lanu ndipo onetsetsani kuti msana wanu ukhale pansi.
Langizo: Pangani izi kukhala gawo lokhalo lalikulu chizolowezi chochepetsa thupi ndi crunches ndi zina masewera olimbitsa thupi a cardio kuti muchepetse mafuta am'mimba . Onani vidiyoyi kuti mumvetse mayendedwe.
Kuchita Zolimbitsa Thupi Pamimba - Lunge Twist
Kodi kuchita kupotoza lunge?
Muyenera kuyimirira ndi miyendo yanu motalikirana m'chiuno. Mawondo anu azikhala opindika pang'ono. Tsopano, siyani manja anu onse patsogolo panu, kuonetsetsa kuti akugwirizana ndi mapewa anu ndikuwasunga mofanana pansi. Lowani pamalo olowera ndi phazi lanu lakumanzere kutsogolo. Tsopano, potozani thupi lanu lakumtunda kumanzere ndi torso yanu. Kenako, yesani kufikira mikono yanu yotambasulidwa kumanzere kwanu. Ganizirani kuloza kumanzere kuchokera kwanu mchombo . Yendetsani manja anu pang'onopang'ono pakati ndikupita patsogolo ndi phazi losiyana ndi kupotoza mbali inayo. Mutha kugwiritsa ntchito masitepe 10 pa seti iliyonse ndikupanga seti ziwiri pazoyambira.Zoyenera kupewa: Osapotoza bondo lanu kapena kupinda msana wanu kutsogolo. Msana uyenera kukhala wowongoka.
Langizo: Mukakulitsa kulolerana ndi izi, mutha kuchita ndikunyamula zolemetsa (monga mpira wamankhwala) m'manja mwanu.
Kuchita Zolimbitsa Thupi Pamimba - Kupukuta M'mimba
Kuchita masewera olimbitsa thupi m'mimba kumakhala kochepa kwambiri, ndipo kumatsindika kwambiri mpweya wanu m'malo mowonjezera kugunda kwa mtima wanu. Ndi chachikulu njira yochepetsera mafuta m'mimba ndipo amagwiritsidwa ntchito m'njira zosiyanasiyana zophunzitsira. Zimagwira ntchito mwamphamvu kuphunzitsa minofu ya m'mimba ndikuwongolera kaimidwe.
Kodi kuchita vacuum m'mimba?
Zili choncho bwino kutambasula ponse. Kuti muchotse m'mimba, imirirani pansi, ndikuyika manja anu m'chiuno. Tsopano, tulutsani mpweya wonse kunja, mochuluka momwe mungathere. Moyenera, muyenera kumva kuti mulibe mpweya m'mapapu anu. Kenaka, tambasulani chifuwa chanu, ndipo tenga mimba yanu momwe mungathere ndikugwira. Yesetsani kuganiza zomwe mungachite ngati mutafuna kuti mchombo wanu ugwire msana wanu, ndikuyenda. Yesani kugwira kwa masekondi 20 (kapena kupitilira apo) ngati ndinu oyamba, ndikumasula. Kumeneko ndi kukomoka kumodzi. Bwerezani ka 10 pa seti imodzi.Zoyenera kupewa: Izi Zolimbitsa thupi ziyenera kuchitidwa pamimba yopanda kanthu , apo ayi, zidzayambitsa mavuto a m'mimba. Ngati mukudwala matenda aliwonse amtima kapena mapapo, ndiye kuti mungafune kudumpha izi.
Langizo: Mukachidziwa bwino ndikuyimirira, mutha kuchichita mogwada, kukhala pansi, ndi kugona.
FAQ Pamene Mukuchita Zolimbitsa Thupi Pochepetsa Mafuta a Mimba
Q. Ndi masewera otani abwino kwambiri otaya mafuta am'mimba?
KWA. Zochita za Cardio. Inde, masewera olimbitsa thupi amathandizira kuwotcha zopatsa mphamvu ndikusungunula mafuta osafunikira . Mukhoza kusankha kuyenda, kuthamanga ndi kuthamanga. Kuyenda mwachangu kwa mphindi 30-45 masiku anayi kapena asanu sabata iliyonse kapena kupitilira apo. Mutapeza mphamvu za m'mapapo, mutha kupita patsogolo pakuthamanga kwanthawi yayitali kwa nthawi yofanana, ndipo pamapeto pake mumatha kuthamanga mphindi zochepa muzochita zanu.Q. Kodi ndingathe kutaya mafuta am'mimba pokhapokha ndikuchita masewera olimbitsa thupi?
KWA. Zimenezi n’zovuta. Ngati mungosankha masewera olimbitsa thupi osawongolera zomwe mumadya, ndiye kuti zotsatira zake zimakhala zodekha komanso zosakhazikika. Muyenera kukhazikitsa a zakudya zathanzi pamene mukupitirizabe kuchita zinthu zolimbitsa thupi mogwira mtima. Ndikwabwino kupewa zakudya zamafuta ndi zokazinga zodzaza ndi shuga kusungunula mafuta m'mimba mwako . Chifukwa chake, musatengere mcherewu posachedwa! 
