Ungayihlanza kanjani ibhulukhwe emathangeni? Ukuzivocavoca okuphezulu okungu-30 kwethanga elingaphandle!

AmaBreeches - le yindawo enenkani kunazo zonke yamantombazane, amadiphozi afihla imigqa yemilenze emihle nenomusa. Ungayihlanza kanjani ibhulukhwe futhi ususe izingalo okhalweni?

Sikunikeza ukukhethwa kokuzivocavoca okusebenzayo kwethanga langaphandle, kanye namathiphu awusizo wokuthi unganciphisa kanjani izinkalo futhi uthuthukise ukuma komlenze.

Bona futhi:

  • Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
  • Ukuzivocavoca okungcono kakhulu okungama-50 kwemilenze emincane
  • Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani

Ungayihlanza kanjani ama-breeches: imithetho eyisisekelo

Indawo enenkinga engaphandle kwethanga ithathwa njengenye yezinto ezinzima ukususwa. Amafutha amasu agcinwa ukuthi umzimba ugcina "usuku lwemvula", luvame ukuqoqeka emathangeni aphezulu nasesiswini esingezansi. Ngakho-ke, ukususa ama-breeches emathangeni kungumsebenzi onzima kakhulu. Ezinhlelweni zokuphila umzimba usebenzisa amafutha omzimba ngaphandle kwamathanga, kuthi lapho kuncipha isisindo indawo yenkinga inyamalale cishe eyokugcina.

Kodwa-ke, izingalo ezinqulwini aziveli kuphela ngenxa yamafutha omzimba. Ekubunjweni kwabo kuhileleke kakhulu izicubu zomzimba. Imisipha ebuthakathaka nemisipha yezinqulu, u-otica ngokubukeka wakha isibalo ezinhlangothini zezinqe. Uma uzama ukuphakamisa izinqa, uyaqaphela ukuthi amabhulukwe aqinile. Ngakho-ke izivivinyo ezijwayelekile zokuthambisa imisipha yomlenze kanye nama-glutes nakho kubaluleke kakhulu uma ufuna ukususa ama-breeches.

Kungani izingalo zisokhalweni noma kuma-breeches:

  • Amaphesenti aphezulu amafutha emzimbeni, okuvame ukuthi abesifazane bagxile engxenyeni engezansi yomzimba.
  • Ithoni yemisipha engeyinhle, ekhuthaza ukwakheka kwemibimbi ezinhlangothini zezinqe.
  • Izici zohlobo lokuma: uhlobo lomumo ipheya izingalo ezinqulwini zingavela noma ngabe ukuzaca komzimba jikelele.
  • Ukuphazamiseka kweHormonal.

Kodwa-ke, bekungaba yini imbangela yezingalo okhalweni, zingasuswa kuphela ngokunciphisa amafutha omzimba nokwandisa ithoni yemisipha. Ngakho-ke inkinga ixazululwa ama-breeches njalo ukudla nokuzivocavoca umzimba. Ungathembeli kwiphilisi lomlingo, ukugoqa okuyisimangaliso noma enye inqubo esebenza kahle kakhulu. Lezi zindlela azisebenzi. Ngakho-ke yini okudingeka uyenze ukususa ama-breeches?

Ungayilungisa kanjani ama-breeches?

Uma ufuna ukususa ama-breeches, into yokuqala okudingeka ukwenze ukulungisa amandla. Umzimba uqala ukudla amanoni, kuphela uma uthola ukudla okuncane kunalokho angakusebenzisa, okungukuthi ku ukusilela kwekhalori. Uzosifinyelela kanjani lesi sici, thatha ukukhetha kwakho: ingabala ama-calories, inganamathela ezimisweni zokudla okunomsoco, ingakhawulelwa ekuqedeni ukudla kwemikhiqizo eyingozi. Kungukuzikhethela.

UKUDLA OKUFANELEKILE: ungaqala kuphi

Iphuzu lesibili lithi ukuqeqeshwa. Ngokungafani nokudla, ngaphandle kokuthi yiziphi izinguquko zokwehlisa isisindo okungasebenzi, ukuzivocavoca umzimba akuyona into ephoqelekile yokubuyisa ama-breeches. Noma kunjalo, ukuzivocavoca njalo kuzokusiza ukuthi ufinyelele umgomo wakho ngokushesha okukhulu! Ngaphezu kwalokho, njengoba sibonile ngenhla, ithoni yemisipha iyaqinisa amafolda futhi isuse izingalo ezinqulwini. Ngoba awudingi nje ukuqinisa imisipha, kepha ukushisa amanoni emkhakheni wama-breeches, isifundo sakho kufanele sifake:

  • Ukuzivocavoca kweCardio kokushisa amakhalori nokusheshisa ukushiswa kwamafutha
  • Ukuzivocavoca kwama-breeches wethoni yemisipha futhi kuthuthukise ukujikeleza kwegazi ezungeze izindawo ezinenkinga.

La maphuzu amabili ayinhloko azokusiza ukuhlanza ama-breeches ngesikhathi esifushane. Ukugoqa, ukubhucungwa, amabhange nezinye izindlela ezithandwayo kungasetshenziswa njengeSengezo sokudla nokuzivocavoca kuphela, izindlela ezinjalo azisebenzi!

Futhi ingcindezi yokuthi awukwazi ukuphoqa umzimba ukuthi wehlise isisindo endaweni yangakini. Ubungeke yini uzivocavoca ama-breeches noma ubhucabhuce indawo enenkinga, ukhuluphele emzimbeni wonke wonkana. Ngakho-ke uma ufuna ukususa ama-breeches - okokuqala udinga ukunciphisa iphesenti lakho lonke lamafutha omzimba. Futhi lokho wukondleka nokuvivinya umzimba.

Kungani kungenakwenzeka ukususa ama-breeches:

  • Uyehluleka ukuhambisana nokusilela kwama-calories ukuze umzimba ungashisi amafutha.
  • Uqala ukunciphisa isisindo, futhi umzimba awukasitholi isikhathi sokufika ezindaweni zokugcina ezinamafutha, ezivame ukutholakala emathangeni aphezulu nasesiswini esingezansi.
  • Wena - uyipheya, ngalolu hlobo lwama-breeches wesibalo ukuhlanza okunzima kakhulu, ngakho-ke kufanele ubekezele.
  • Awuzivocavoci umzimba, ithoni yemisipha ephansi ingakha amafolda ohlangothini olungaphandle lwethanga.
  • Ama-breeches futhi avezwe ngokuqinile ku-cellulite emathangeni kungaba uphawu lokuphazamiseka kwe-hormonal.
Ukususa amafutha omzimba II Ngilahlekelwa isisindo no-Ekaterina Kononova

Ukuzivocavoca kweCardio kwethanga langaphandle

Ukuzivocavoca kweCardio kuzokusiza ukuqhuba izinqubo emzimbeni, ezizosiza ekulahlekelweni kwamafutha. Kuyinhlanganisela yokuzivocavoca kwe-cardio nokuzihlukanisa kusuka kuma-breeches kuzokusiza ukuthi uzuze imiphumela esheshayo nekhwalithi. Futhi ukuvivinya okuvela kuma-breeches kunconywa ukuthi kwenziwe ngokushesha ngemuva kwe-cardio ukuthuthukisa ukujikeleza kwegazi endaweni enenkinga.

Sikunikeza ukukhethwa kokuzivocavoca kwe-cardio ngokugcizelela ethangeni elingaphandle. Ngosizo lwabo ungahlanza ama-breeches futhi, ngokujwayelekile, ukudonsa umzimba. Yikuphi ukuzivocavoca okweqayo kuyindlela ephumelela kakhulu yokushisa amanoni nokuqeda ama-breeches. Ngaphezu kwalokho, izivivinyo ezihlongozwayo zilungele wonke ama-dieters, ikakhulukazi uma indawo enenkinga ingxenye engezansi yomzimba.

Uma ungagxumi, futhi uthuka ukulayisha, akudingekile (futhi engathandeki) ukushiya ngokuphelele i-cardio. Ungenza ngempumelelo ukusebenza kwe-cardio ngaphandle kokugxuma, ngoba lokhu sincoma ukuthi ukubuke:

Ukuzivocavoca kweCardio: uhlelo lokuzivocavoca + isifundo

Ukuzivocavoca okulandelayo kwe-cardio kusuka kuma-breeches akhiwe ngokunyuka nge-oda kusuka kokulula kuya kokunzima. Yize ubulula nobunzima bokuzivocavoca ngawodwana kukodwa.

1. Ukukhahlela ohlangothini lwamadolo

2. Kick emaceleni ngokuthinta ucansi

3.I-skater

4. kuzuba Lateral

5. Jumps zizalanisa izingalo nemilenze

6. Ama-squats ngokugxumela eceleni

7. Ukugxuma ngokuzalanisa izinyawo esikweleni

8. Ukugxuma ngokuphakamisa imilenze + ukugxuma

9. Ukugxuma ngentambo ngokuphakamisa imilenze

10. Ngena esikhungweni esibanzi

11. Inkanyezi egxumayo

Uhlelo lokuqeqesha abaqalayo

Yenza umsebenzi ngamunye imizuzwana engu-30, bese uphumula 30 imizuzwana. Phinda ukuzivocavoca ku 2-3 nxazonke, phumula phakathi kwamarounds umzuzu owodwa.

Isikhathi 30 sec. umsebenzi / 30 sec. Okunye:

Uhlelo lokuqeqesha oluthuthukile

Yenza umsebenzi ngamunye imizuzwana engu-40bese uphumula 20 imizuzwana. Phinda ukuzivocavoca ku 2-3 nxazonke, phumula phakathi kwamarounds umzuzu owodwa.

Isikhathi siyimizuzwana engama-40. umsebenzi / 20 sec. Okunye:

Ukuzivocavoca kwethanga langaphandle (kusuka kuma-breeches)

Iningi lalezi zivivinyo ezivela kuma-breeches ziphansi, ngakho-ke ziphephile kubantu abane-varicose veins nezinkinga ezihlangene. Ungahlala unzima ukwenza izivivinyo usebenzisa izinsimbi zamaqakala noma i-dumbbell. Ungasebenzisa futhi ibhendi yokuqina ukumelana okwengeziwe - lena ngenye yamadivayisi asebenza kahle kakhulu emilenzeni emincane.

1.Lunge langemuva

2. Phakamisa umlenze uye ohlangothini olumi

3. Amaphaphu ahlukanisiwe

4. Unxantathu uphakamisa imilenze

5. Ukujikeleza kwezinyawo ngenkathi umile

6. Ukuphakamisa umlenze ngenkathi uhleli

7. Phakamisa umlenze eceleni kwamadolo ami

8. Ukuphakanyiswa komlenze ohlangothini lweplanga

9. Ukuphakamisa umlenze kulele ngohlangothi lwakho

10. Ukuphakamisa umlenze okwehlukanisiwe

11. Phakamisa imilenze ngokungafani nomzimba

12. Ukudonsa imilenze uye emzimbeni

13. Imilenze ishwiba ifana phansi

14. Ukuzungezisa kwezinyawo zilele ngohlangothi lwakho

15. Ukuzungezisa kwezinyawo zilele ngohlangothi lwakho nge-amplitude encane

Inhlanganisela yokuphakamisa umlenze

17. Ukuphakanyiswa komlenze oseceleni kuzo zozine izinyawo

18. Phakamisa izinyawo eziqondile kuzo zozine izinyawo

19. Ukuphakamisa imilenze ebhulohweni

20. Ukuphakamisa imilenze ulele ngesisu

21. Igobongo

22. Igobongo liyinkimbinkimbi

23. Igobongo lokuphakamisa amagobolondo

Siyabonga ngeziteshi ze-youtube ze-gifs: mfit, Linda Wooldridge, Jessica Valant Pilates, Christina Carlyle, Uthando Sweat Fitness, Evin Himmighoefer.

Uhlelo lokuzivocavoca kusuka kuma-breeches

Sikunikeza uhlelo lokuzivocavoca olwenziwe ngomhlaka-3 oluzokusiza ukuthi ususe ama-breeches. Kuyinto efiselekayo ukwenza ngemuva kokuzivocavoca kwe-cardio. Phinda lokuzivocavoca ngemizuliswano emibili: emzuliswaneni wokuqala konke ukuvivinya umzimba kwenziwa emlenzeni wesokudla, emzuliswaneni wesibili emlenzeni wakhe wesobunxele. Uma ukuzivocavoca kwenziwa emilenzeni yomibili, bese uyiphinda ngomzuliswano wokuqala nowesibili. Uma usaqala, khetha inani eliphansi lokuphindaphinda, ukhulise inani lazo kancane kancane.

Ungashintsha phakathi kwezinketho ezi-3 a, khetha okukodwa kuphela, noma ngokuzimela ukukhiqiza uhlelo lokuzivocavoca kusuka kuma-breeches. Ngokuhamba kwesikhathi, imisipha yakho izokujwayela umthwalo, futhi noma inani elikhulu lokuphindaphinda lizoyeka ukukhiqiza imiphumela. Kulokhu sincoma ukuqala ukusebenzisa izisindo zamaqakala. Isisindo 0.5-1 kg sanele izivivinyo zemilenze, okungenani okokuqala. Ibhande le-elastic lizosiza futhi ukukhulisa umthwalo.

Inketho ye-1

Inketho ye-2

Inketho ye-3

Kukangaki ukwenza izivivinyo zokususa ama-breeches?

Uma inkinga ingama-breeches owadingayo, ungaqeqesha le ndawo amahlandla ama-2 ngesonto, uhlanganisa izivivinyo ze-cardio kanye nokuzivocavoca kwethoni yemisipha. Uma inhloso ukususa ama-breeches akuyona ikhiye, umsebenzi ohlongozwayo wanele ukuqhuba isikhathi esingu-1 ngesonto. Okungenani kanye ngesonto yenza ukuzivocavoca kwama-glutes, okuzokusiza nokuthi wakhe imilenze emincane.

Ukuzivocavoca TOP 50 kwezinqe

Ngokufanelekile, ukuqeqeshwa kufanele kwenzeke ngale ndlela elandelayo: Imizuzu engama-20-30 wenza ukuzivocavoca kwe-cardio, khona-ke ngokushesha uye ekuzivocavoca ngokumelene nama-breeches imizuzu engu-15-20. Kungenzeka futhi ukuqeqesha ngephethini eyindilinga: Imizuzu eyi-10 ye-cardio; Imizuzu eyi-10 yokuzivocavoca kwamathanga angaphakathi; Imizuzu eyi-10 ye-cardio; Imizuzu eyi-10 yokuzivocavoca kwamathanga angaphakathi.

Amavidiyo azosiza ukususa ama-breeches

Uyacelwa uqaphele ukuthi sishiye ukukhetha okuhle kakhulu: ama-20 aqedile amavidiyo ohlangothini olungaphandle lwethanga. Ngakho-ke ungahlala uzivocavoca ngomumo okusebenzayo okuzokusiza ukuhlanza ama-breeches.

1.U-Anelia Skripnik: Ukuzivocavoca kusuka kuma-breeches (imizuzu engama-30)

2. Ama-Blogilates: Ukuzivocavoca okuvela kuma-breeches (imizuzu eyi-10)

I-Quick Burn SADDLEBAGS Slimdown! Ukuzivocavoca Okuhamba phambili Kwangaphandle!

3. URebecca Louise: Ingaphakathi nengxenye yangaphandle yethanga (imizuzu eyi-17)

4.I-FitnessBlender: Ngaphandle kwethanga (imizuzu engama-20)

5. ULinda Wooldridge: Ngaphandle kwethanga (imizuzu engama-20)

Kulabo abafuna ukususa ama-breeches, kuyadingeka ukuthi bakhumbule izinto ezimbili ezibalulekile ezizokusiza ukufezekisa ukusilela kwekhalori nokuvivinya umzimba njalo. Kodwa-ke, kufanele ukhumbule ukuthi ukulungiswa kwangaphandle kwethanga inqubo enzima kakhulu lapho kungenakwenzeka ukuthola umphumela omuhle kushesha kakhulu.

Bona futhi:

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