Mukati
Embossed toned maoko inyaya yezviroto kune vakawanda. Zvinokwanisika here kuwana mhedzisiro yakasarudzika nerubatsiro rwekudya uye kuti ungasarudza sei maekisesaizi ekurema kwekurema kwemaoko, tinoudza mune ino chinyorwa.
Maekisesaizi ekuderedza uremu kwemaoko anobatsira here?
Isu tose tinorota mhinduro dziri nyore kumatambudziko akaoma, asi chokwadi chinoratidzika seizvi: hazvibviri kuderedza uremu "munharaunda", semuenzaniso, munzvimbo yefodya. Adipose tissue imhando yemafuta anochengeterwa anogoverwa muviri wese. Saizvozvowo, nzira yekurasikirwa kwemafuta inobatawo muviri wose. Aya data anosimbiswa nezvose dzidziso uye maitiro. Semuenzaniso, imwe yezvidzidzo zvepasirese yakaratidza kuti maekisesaizi ane chinangwa chekupisa mafuta mune imwe nzvimbo haashande.
Kuderedzwa kwemafuta emuviri kunoitika zvisina kuenzana uye zvinoenderana nerudzi rwechimiro. Maererano nemutemo wekuipa, shanduko dzinonyanya kudiwa dzinoitika kwekupedzisira, uye nzvimbo dzine dambudziko dzinodzikira chete kana mamwe mativi ese emuviri atorasikirwa nehuremu. Saka musikana anogona sei kuderedza uremu mumaoko nemapfudzi? Pane nzira imwe chete yemakesi ese: chikafu chine hutano pamwe nekudzidziswa kwesimba kwakasanganiswa necardio.
Unoziva sei kana ganda rako riri panjodzi yekurasika nguva isati yakwana? Tora bvunzo yedu!
Ruzivo Rwekuita Maekisesaizi
Maekisesaizi emaoko anosimbisa tsandanyama, asi ane mhedzisiro shoma pazvitoro zvemafuta munzvimbo ino. Kukurumidza kuderedza uremu mumaoko, mafudzi uye underarms, funga kugadzirisa kudya kwako. Nyanzvi ichakubatsira iwe kusarudza kudya kwakakwana.
Misungo mikuru mitatu ndiyo ine basa rekuzorodza maoko: biceps (anterior biceps), triceps (posterior triceps) uye deltoid tsandanyama yepfudzi. Chikanganiso chinowanzoitwa panguva yekudzidziswa ndechekuti zviitwa zvese zvinosanganisira imwe chete yemapoka emhasuru. Edza kudzivirira rudzi urwu rwekusaenzana: sanganisa biceps maekisesaizi ne triceps maekisesaizi. Nekubatanidza mamhasuru ese, iwe unowana nekukurumidza mhedzisiro uye kuderedza mutoro pamagokora, kuderedza njodzi yekukuvara.
Murairidzi achakubatsira iwe kugadzira chirongwa chakanyanya, huwandu uye kusimba kwekudzidziswa kunoenderana nechimiro chemuviri uye hunhu hwemunhu. Zvishoma zvevatangidzi - makirasi kaviri pasvondo, 2-3 maekisesaizi ega ega ega ega neseti 3-4 seti.
Imwe yemitemo yakakosha yekusimba inoti: iwe unoda kuzorora kwemaawa makumi mana nemasere usati washanda neiyo imwechete tsandanyama boka zvakare.
Rega maoko ako azorore uye panguva yekudzidziswa kwakanyanya, 60-yechipiri kuzorora pakati peseti yakakwana.
Zvakakosha kusarudza dumbbells kana barbell yehuremu hwakakodzera. Kuti udzidzise simba, sarudza uremu hunokubvumira kuita nezve 5-6 kudzokorora. Kuvaka mhasuru misa, dumbbells kana barbell iyo yaunogona kuita 8-12 kudzokorora yakakodzera.
Maekisesaizi ekuderedza uremu maoko ane dumbbells
Iwe unogona kuwana runyoro runyoro rwemaoko pasina kutora chikamu chemurairidzi wekusimba. Unogona kuzviita wega kumba, uchigara uchiita maekisesaizi ekurerutsa maoko ako kubva pagokora kusvika papfudzi nemadumbbells. Pazasi pane mimwe mienzaniso inoshanda yevakadzi.
Nekuisa mhasuru dzese mumaoko ako, iwe unowana nekukurumidza mhedzisiro uye kuderedza mutoro pamagokora ako.
Ita maviri kusvika matatu seti e10-15 reps pane chimwe nechimwe chezviitwa zvinotevera. Kamwe kudzokorora gumi neshanu kwechimwe chiitiko chiri nyore kwauri, enda kune anorema dumbbells.
Arm flexion
Iyo yakajairwa biceps curl inogona kuitwa wakamira kana kugara pamucheto wechigaro.
Bata dumbbell muruoko rumwe norumwe, kuderedza maoko ako kumativi ako.
Inhale, sezvaunofema zvishoma nezvishoma simudza dumbbells kumapfudzi ako. Usazunungusa, kusendamira mberi, kana kutsveta musana wako paunenge uchisimudza dumbbells. Chengetedza core yako yakasimba uye musana wako wakatwasuka.
Bata nzvimbo iyi kwemasekonzi mashoma, wozodzikisa dumbbells kunzvimbo yekutanga.
Bench press
Chimiro chepamusoro chekusimbisa muviri chinobatanidza mhasuru dzakawanda panguva imwe chete, kusanganisira pecs, triceps, uye deltoids (mafudzi).
Rara pasi kana pabhenji tsoka dzako dzakadzika pasi.
Bata dumbbell muruoko rumwe norumwe, zvanza pasi pasi. Benda magokora ako kuitira kuti zvanza zvako zvive pakona ye90 degree kusvika pasi.
Inhale uye isa ma dumbbells akafara zvishoma kupfuura chipfuva chako. Iyi ndiyo nzvimbo yekutanga.
Sezvaunofema, simudza dumbbells kumusoro nemagokora ako akakotama zvishoma.
Zvishoma nezvishoma udzikise madumbbells kunzvimbo yekutanga.
Kuwedzerwa kwemaoko kumashure
Kudzidzira kukuru kusimbisa triceps.
Simuka, tora dumbbell muruoko rumwe norumwe, udzikise pasi kumativi ako. Michindwe yakatarisana.
Kudzvanya maoko ako kumativi ako uye zvishoma kukotamisa mabvi ako, sendamira mberi.
Sezvaunofema, ruramisa maoko ako kuitira kuti dumbbells dzive zvishoma shure kwako.
Imbomira, wozodzorera maoko ako kunzvimbo yekutanga.
Kudzidzira kurema kwemaoko pasina dumbbells
Kuti usimbise misumbu yemaoko, hazvidikanwi zvachose kushandisa zvigadzirwa zvemitambo. Heano maekisesaizi mashanu ari nyore anogona kuitwa nemunhu wese.
Maoko edenderedzwa
Chero kushandiswa kwemaoko ekurasikirwa kwehuremu kuvakadzi kunotanga nekutenderera kutenderera.
Wakamira wakatwasuka, tambanudza maoko ako kumativi pakona ye90-degree.
Tenderedza maoko ako mberi, uchitsanangura denderedzwa.
Ita 10-15 kutenderera, uye wozoenda kune imwe nzira.
Mushure mekuzorora kwenguva pfupi, ita mamwe maviri seti.
Chengetedza tsandanyama dzako dzemudumbu kuti dziite kuti kurovedza muviri kuve nyore.
Push ups
Iyo yakanaka yekare yekusundira inzira inoshanda yekusimbisa mafudzi ako. Usati watanga kurovedza muviri, ita shuwa kuti muviri uri munzvimbo kwayo.
Chengetedza tsoka dzako pamwe chete, zvigunwe zvakatarisa pasi, maoko paupamhi hwemafudzi zvakaparadzana. Muviri wakafanana pasi, mahudyu uye kumashure kunofanirwa kuita mutsara wakatwasuka.
Benda magokora ako wodzikisira muviri wako, uchisiya mukaha ungangoita masendimita matatu pasi. Edza kuchengeta nzvimbo yepakutanga yemuviri.
Kana zvakaoma, ita push-ups kubva pamabvi ako.
Paunenge uchisimudza, edza kutevera nzvimbo yakarurama yemuviri.
Ita 3 seti yegumi reps zuva rega rega kuti uwane mhedzisiro yakanaka. Mapush-ups chiitwa chinoshanda zvakanyanya pakuvaka tsandanyama.
Dhonza kumusoro
Kudhonza kunonyanya kukosha pakusimbisa tsandanyama mumaoko, chipfuva, mapendekete, uye mativi emusana.
Kuti uite chiitwa nemazvo, isa maoko ako pabhawa pahupamhi hwemafudzi.
Simudza muviri wako kusvika chirebvu chako chiri pamusoro pebhawa.
Dzikisa muviri wako uye dzokorora chiitwa kakawanda - zvakanyanya sezvaunokwanisa.
Planck
Muyoga, iyo plank pose chikamu chinokosha che "Salutation yeZuva" uye inosimbisa zvakakwana mhasuru dzemaoko.
Iyo puranga inosimbisa zvakakwana mhasuru dzemaoko.
Isa muviri wako nenzira yakafanana neyekusundira-ups. Chengetedza yakamiswa munzvimbo iyi kwemasekonzi makumi matatu kana kupfuura kana kusimba kuchibvumidza.
Ita shuwa kuti maoko ako ari pasi pemapfudzi ako uye musana wako wakatwasuka uye wakafanana pasi.
Kuti zviome, dzikisa magokora ako pasi uye ubatanidze maoko ako.
Chimiro chembwa chiri pasi
Pamwe iyo yakakurumbira yoga kurovedza muviri. Muchiitiko ichi, muviri unoumba V yakapidigurwa nezvitsitsinho nemichindwe zvakatsikirirwa pasi. Panguva imwecheteyo, musana unotarisa pasi, mahudyu akaiswa kumashure.
Sezvo nechinzvimbo chepuranga, unogona kuita kuti zviome nekudzikisa maoko ako pasi uye kubata chinzvimbo.
Kusimbisa tsandanyama dzemaoko pasina kushandisa zvinorema zvinoda nguva uye kushanda nesimba. Asi nekuita izvi zviri nyore maekisesaizi emaoko katatu kana kana pasvondo, iwe zvechokwadi uchawana mhedzisiro yaunoda.
Kurerutsa Maoko: Mazano Anobatsira
Shandisa zvinosimbisa zvigadzirwa kuvandudza ganda tone kudzivirira sagging.
Wedzera maekisesaizi ako nemaitiro ehardware kudzivirira kudonha kweganda.
Teerera kumuviri wako. Kana iwe uchinzwa wakaneta zvakanyanya, tora zororo kana chinja kune inodzoreredza yoga makirasi pane imwe simba rekudzidzisa chikamu.
Usati watanga kurovedza muviri, ita zvishoma zvekudziya-up. Mafambiro edenderedzwa emaoko, swings kana push-ups zvichabatsira kuvandudza kutenderera kweropa nekudziya mhasuru.
Zvinoreva kusimbisa ganda remaoko
Nokuda kweganda remaoko, zvose zvigadzirwa zvemuviri uye zvigadzirwa zvemaoko zvakakosha zvakakodzera.
Kusimbisa Muviri Mukaka Garnier "Ultra Elasticity"
Mukaka-gel inowedzerwa ne phyto-caffeine, chikamu chinozivikanwa nokuda kwekusimbisa kwayo. Mukuwedzera, inobvisa mvura yakawandisa kubva mumuviri. Panguva imwecheteyo, mashizha egungwa anokurudzira collagen synthesis uye anosimbisa ganda. Chishandiso chinotorawo mabasa eanonyorovesa, achizadza ganda nehunyoro kwemaawa makumi maviri nemana.
Inomutsidzira ruoko serum, L'Oréal Paris
Chigadzirwa chine isina kujairika cream-serum texture inodyisa uye inodzivirira ganda kubva kunze kwekunze kunokanganisa. Iine niacinamide kusimbisa ganda re hydro-lipid barriers, kuporesa panthenol uye glycerin kuti hydrate uye kubatsira kuchengetedza mwando paganda. Iwe unogona kushandisa chigadzirwa nguva dzose mushure mekuita basa rakasimba remuviri.
CeraVe Revitalizing Hand Cream
Iyi yakakosha kirimu inofanira kugara yakachengetwa pedyo: mubhegi rekushongedza, dhirowa redhidhiyo, patafura yepadivi pemubhedha. Yakagadzirirwa ganda rakaoma kwazvo, rine mhando nhatu dzeceramides uye hyaluronic acid. Inonyorovesa, inodyisa, inopfavisa uye inosimbisa chidziviriro cheganda.
Inomutsidzira kirimu yeganda rakaoma kwazvo remaoko Lipikar Xerand, La Roche-Posay
Chimwe chigadzirwa chakanakisa kubva muchikamu che "zvese mune imwe": inodzivirira, inonyorovesa, inodzosera iyo hydrolipidic film yeganda. Iine yakagadzika isina-namira manyorerwo uye inonwisa zvakanaka. Isa nemasaji mafambiro paganda rakachena remaoko.
Pfupiso mhinduro
Nzira yekubvisa sei mafuta pamaoko?
Hapana kurovedza muviri kana kudya kuchabatsira munharaunda kubvisa mafuta kubva mumaoko. Kupisa mafuta kunoitika mumuviri wese (kunyangwe zvisina kuenzana). Zvinokwanisika kubvisa zvakakwana mafuta emuviri kubva pamaoko chete mu saloni, nerubatsiro rwemaitiro anokosha ekuzora.
Ndeapi maekisesaizi achabatsira kuwana maoko matete?
Kudzidzira kuderedza kuwanda kwemaoko kunoshanda kana kubatanidzwa nekudya kwekureruka, izvo zvinorayirwa nenyanzvi. Kudzidzira muviri kuchabatsira kusimbisa mhasuru dzemaoko nekuvandudza ganda. Kune akawanda esarudzo dzekurovedza muviri dzinogona kudzokororwa kumba, zvese uye pasina midziyo (dumbbells, barbells, expander) kana zvekushandisa. Kuti uderedze vhoriyamu, unogona zvakare kuedza wraps.
Chii chekuita kuderedza uremu maoko?
Pamwe chete nenyanzvi, sarudza chikafu chakakodzera uye chirongwa chekudzidzisa. Rovedza muviri kanenge kaviri pasvondo. Mamwe maekisesaizi emapoka akasiyana emhasuru dzemaoko.