Nzira yekuchenesa breeches pazvidya? Wepamusoro makumi matatu emitambo yekudzidzira kwechidya chekunze!

Breeches - iyi inzvimbo yakasindimara yedambudziko revasikana, mafuta anoiswa ayo anoviga mitsara yakanaka uye inoyevedza yemakumbo. Nzira yekuchenesa breeches uye kubvisa marara pazviuno?

Tinokupa iwe sarudzo yezviitwa zvinoshanda zvechidya chekunze, pamwe nemazano anobatsira ekuti ungaderedza sei chiuno nekuvandudza chimiro chegumbo.

Onawo:

• Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
• Iwo epamusoro makumi mashanu akanyanya kurovedza emamakumbo matete
• Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza

Maitiro ekuchenesa breeches: yakakosha mitemo

Nzvimbo yedambudziko iri kunze kwechidya inoonekwa seimwe yeanonetsa kubvisa. Strategic mafuta anochengeterwa kuti muviri unochengetedza "zuva rinonaya", kazhinji rinoungana muzvidya zvepamusoro uye pazasi dumbu. Naizvozvo, kubvisa mabhureki pazvidya ibasa rinotyisa. Mukufamba kwehupenyu muviri unoshandisa mafuta emuviri kunze kwezvidya, uye mukuita kwekudzikira uremu nzvimbo yedambudziko inonyangarika rinenge rekupedzisira.

Nekudaro, iwo makumbo ari muhudyu anoonekwa kwete chete nekuda kwemafuta emuviri. Mukuumbwa kwavo zvakanyatso sanganisira nyama yemhasuru. Simba risina kusimba uye mhasuru dzehudyu, otica inooneka inogadzira mativi ehudyu. Ukayedza kusimudza magaro, unoona kuti bhurugwa rakasungwa. Naizvozvo kugara uchirovedza muviri kuti utaure mhasuru dzegumbo uye glute zvakare zvakakosha zvakanyanya kana iwe uchida kubvisa bhurumu.

Nei makumbo ari muhudyu kana bhurumu:

• Iyo yakakwira muzana muzana yemafuta mumuviri, ayo mumadzimai aiwanzo simbisa munzvimbo yepazasi yemuviri.
• Yakashata mhasuru toni, iyo inosimudzira kuumbwa kwemakwenzi padivi pehudyu.
• Inoratidzira mhando chimiro: chimiro chechimiro peya makumbo muhudyu anogona kuoneka kunyangwe iko hutete hutete hwemuviri.
• Hormonal kusagadzikana.

Nekudaro, chii chingadai chakakonzera makumbo muhudyu, anogona kubviswa chete nekudzikiswa kwemafuta emuviri uye nekuwedzera mhasuru toni. Saka dambudziko rakagadziriswa breeches nguva dzose kudya uye kurovedza muviri. Usatarisira piritsi remashiripiti, kuputira chishamiso kana imwe nzira yepamusoro-inoshanda. Idzi nzira hadzisi kushanda. Saka chii chaunoda kutora kubvisa breeches?

Nzira yekugadzirisa breeches?

Kana iwe uchida kubvisa breeches, chinhu chekutanga chaunofanira kuita ndeche kugadzirisa simba. Muviri unotanga kudya mafuta, chete kana ukawana chikafu chidiki pane chaanogona kushandisa, kureva mukati kukanganiswa kwekoriori. Iwe uchazadzisa sei kushomeka uku, tora sarudzo yako: inogona kuverenga macalorie, inogona kutevedzera misimboti yekudya kwakaringana, inogona kungogumira pakubvisa kubva mukudya kwezvigadzirwa zvinokuvadza. Isarudzo yako.

Kudya kwakakodzera: kupi kwekutangira

Pfungwa yechipiri ndeiyi kudzidziswa. Kusiyana nechikafu, pasina shanduko yekudzora huremu hazviite kunze, kurovedza muviri hachisi chinhu chinosungirwa chekudzosera bhurumu. Nekudaro, kurovedza muviri nguva dzose kuchakubatsira iwe kuzadzisa chinangwa chako nekukurumidza! Uye zvakare, sekuona kwatakaita pamusoro, mhasuru toni inosunga zvakapetwa uye inobvisa makumbo muhudyu. Nekuti iwe haudi kungo simbisa mhasuru, asi kupisa mafuta mumunda we breeches, chidzidzo chako chinofanira kusanganisira:

• Cardio kurovedza kupisa makori uye kukurumidza kupisa mafuta
• Exercises ye breeches yemhasuru toni uye inowedzera kutenderera kweropa kutenderedza nzvimbo dzedambudziko.

Aya maviri akakosha mapoinzi ayo achakubatsira iwe kuchenesa breeches munguva pfupi. Kuputira, kukwiza muviri, mabhangi uye dzimwe nzira dzakakurumbira dzinogona kushandiswa chete seKuwedzera kune chikafu uye kurovedza muviri chete, nzira dzakadai hadzishande!

Zvakare kushushikana kuti iwe haugone kumanikidza muviri kurasikirwa nehuremu munharaunda mune imwe nharaunda. Iwe waisazorovedza sei ma breeches kana kukwiza nzvimbo yedambudziko, mafuta kubva mumuviri wese seyakazara. Saka kana iwe uchida kubvisa breeches - iwe unotanga kuda kudzora yako yakazara muzana muzana yemafuta emuviri. Uye izvo zvinovaka muviri uye kurovedza muviri.

Nei zvisingaite kubvisa breeches:

• Unotadza kutevedzera kushomeka kwemakoriori kuti muviri usapise mafuta.
• Iwe unongotanga kudzikira uremu, uye muviri hauna kuwana nguva yekuenda kunzvimbo dzakachengetedzwa dzemafuta, ayo anowanzo kuve ari pazvidya zvekumusoro uye nedumbu repazasi.
• Iwe - peya, yemhando iyi yemaficha breeches kuchenesa zvakanyanya kuoma, saka unofanirwa kuve nemoyo murefu.
• Iwe haurovedze, yakaderera mhasuru toni inogona kuumba mafanga kune yekunze chikamu chechidya.
• Breeches uye inoratidzwa zvakanyanya mu cellulite pazvidya inogona kuve chiratidzo chekuvhiringidzika kwehomoni.

Cardio kurovedza muviri kwekunze chidya

Cardio kurovedza muviri ichakubatsira iwe kumhanyisa maitiro mumuviri, izvo zvinobatsira mukurasikirwa kwemafuta. Iko kusanganiswa kwe cardio uye kuzviparadzanisa nema breeches kuchakubatsira iwe kuwana mhedzisiro nekukurumidza mhedzisiro Uye kurovedza muviri kubva kumabhureki kunokurudzirwa kuti uite pakarepo mushure me Cardio kuwedzera kutenderera kweropa munzvimbo yedambudziko.

Isu tinokupa iwe sarudzo ye cardio kurovedza uine kusimbiswa kune rekunze chidya. Nekubatsira kwavo unogona kuchenesa breeches uye, mune zvakajairika, kudhonza muviri. Ndezvipi zvekusvetuka kurovedza muviri ndiyo nzira inoshanda kwazvo yekupisa mafuta uye kubvisa breeches. Uye zvakare, iko kurovedzwa kurovedza kwakakodzera kune ese ma dieters, kunyanya kana nzvimbo yedambudziko iri chikamu chezasi chemuviri.

Kana iwe usinga svetuka, uye kuvhunduka kurodha, hazvidiwe (uye isingadiwe) kusiya zvachose cardio. Iwe unogona kunyatsoita cardio kurovedza pasina kusvetuka, nekuti izvi tinokurudzira kutarisa:

Cardio Workout: kurovedza muviri + chirongwa chechidzidzo

Aya anotevera cardio kurovedza kubva kumabhureki akaumbwa mukukwira kurongeka kubva pazviri nyore kusvika zvakaoma Kunyangwe hazvo kuve nyore uye kuomarara kwemaitiro emunhu ari ega.

1. Kick kune rumwe rutivi rwemabvi

2. Kick mativi nedivi repabonde

3. Vatambi

4. Lateral kusvetuka

5. Kusvetuka kubereka maoko nemakumbo

6. Makwere ane kusvetukira kudivi

7. Kusvetuka nekubereka tsoka mutsoka

8. Kusvetuka nekusimudza makumbo + kusvetuka

9. Kusvetuka netambo nekusimudza makumbo

10. Svetukira mune yakafara squat

11. Svetuka nyeredzi

Yekudzidzisa chirongwa chevanotanga

Ita chiitwa chimwe nechimwe kwemasekondi makumi mana, wozorora 30 masekondi. Dzokorora chiitwa mu 2-3 kutenderera, zorora pakati pekutenderera 1 mineti.

• Kamba kudivi remabvi
• Inosvetuka ichibereka maoko nemakumbo
• muaizi
• Kwakazotevera kusvetuka
• Masiketi ane kusvetukira kudivi
• Kusvetuka nekubereka kwetsoka mu squat

Nguva 30 sec. basa / 30 sec. vamwe vese:

Kudzidzisa chirongwa chemberi

Ita chiitwa chimwe nechimwe kwemasekondi makumi manawozorora 20 masekondi. Dzokorora chiitwa mu 2-3 kutenderera, zorora pakati pekutenderera 1 mineti.

• Kusvetuka nekusimudza makumbo + kusvetuka
• Kusvetuka netambo nekusimudza makumbo
• Kwakazotevera kusvetuka
• Svetukira mune yakafara squat
• Kick padivi nekubata kwepabonde
• Svetuka nyeredzi

Iyo timer masekondi makumi mana. basa / 40 sec. vamwe vese:

Exercises yekunze chidya (kubva breeches)

Mazhinji ezviitwa izvi kubva kumabhureki ari pasi, saka akachengeteka kune vanhu vane varicose mutsinga uye matambudziko akabatana. Iwe unogona kugara uchinetsa kurovedza muviri uchishandisa zviyero zvemakumbo kana dumbbell. Iwe unogona zvakare kushandisa bhendi yekusimbisa kumwe kuwedzera kuramba - ichi ndicho chimwe chemidziyo inoshanda kwazvo yemakumbo makatetepa.

1. Lateral mapapu

2. Kusimudza gumbo kudivi rakamira

3. Mapapu akavhenganiswa

4. Mativi matatu achisimudza makumbo

5. Kutenderera kwetsoka wakamira

6. Kusimudza gumbo wakagara

7. Kusimudza gumbo kudivi pamabvi angu

8. Kusimudza gumbo mudivi rerutivi

9. Kusimudza gumbo wakarara nedivi

10. Diagonal gumbo rinosimudza

11. Simudza makumbo zvakaringana nemuviri

12. Kusimudza makumbo kumuviri

13. Gumbo rinotenderera rakaenzana nepasi

14. Kutenderera kwetsoka kwakarara parutivi rwako

15. Kutenderera kwetsoka dzakarara parutivi rwako neka amplitude kadiki

16. Kusanganiswa nekusimudza gumbo

17. Kusimudza gumbo padivi pamakumbo mana

18. Simudza tsoka dzakananga pamakumbo mana

19. Kusimudza makumbo mubridge

20. Kusimudza makumbo wakarara nedumbu

21. Goko

22. Shell yakaoma

23. Shell kusimudza makumbo

Kutenda kune iyo gifs youtube chiteshi: mfit, Linda Wooldridge, Jessica Valant Pilates, Christina Carlyle, Rudo Sweat Fitness, Evin Himmighoefer.

Exercise chirongwa kubva breeches

Tinokupa iwe 3 yakagadzirira-yakagadzirirwa kurovedza chirongwa iyo ichakubatsira iwe kubvisa mabhureki. Izvo zvinodikanwa kuti uite mushure me Cardio Workout. Dzokorora zviitwa izvi mumativi maviri: mukutenderera kwekutanga zviitwa zvese zvinoitwa pagumbo rerudyi, mudenderedzwa repiri pagumbo reruboshwe. Kana kurovedza kwacho kukaitwa pamakumbo ese maviri, wozodzokorora kekutanga nerechipiri. Kana iwe uri wekutanga, sarudza hushoma nhamba yekudzokorora, zvishoma nezvishoma uchiwedzera huwandu hwavo.

Iwe unogona kusiyanisa pakati pesarudzo nhatu a, sarudza imwe chete sarudzo, kana kuzvimiririra kuti uwane chirongwa chezviitwa kubva kumabhureki. Nekufamba kwenguva, mhasuru dzako dzinozojaira kutakura, uye kunyangwe huwandu hukuru hwekudzokorora hunorega kuburitsa mhedzisiro. Mune ino kesi tinokurudzira kutanga kushandisa zviyero zvemakumbo. Kurema huremu 3-0.5 kg inokwana kurovedza makumbo, zvirinani kekutanga. Iyo yakasununguka bhendi inobatsira zvakare kuwedzera mutoro.

Sarudzo 1

• Side mapapu: 15-20 reps
• Kusimudza gumbo kudivi rakamira: 15-25 reps
• Kusimudza gumbo padivi rerutivi: 10-15 reps
• Simudza makumbo akaenzana nemuviri: 20-30 reps
• Kutenderera tsoka tsoka-kurara: 10-15 reps
• Shell: 20-30 reps
• Kusimudza gumbo padivi pamakumbo mana: 20-30 reps
• Kusimudza makumbo mubhiriji: 20-30 reps

Sarudzo 2

• Diagonal mapapu: 10-15 reps (pagumbo rimwe nerimwe)
• Kusimudza gumbo kudivi pamabvi ake: 15-25 reps
• Kusimudzira kwegumbo: 15-25 reps
• Kusanganiswa nekusimudza gumbo: 15-20 reps
• Simudza makumbo anoenderana nepasi: 15-25 reps
• Simudza makumbo akatwasuka pamakumbo mana: 20-30 reps
• Shell yakaoma: 20-30 reps
• Kusimudza makumbo wakarara nedumbu: 15-25 reps

Sarudzo 3

• Triangular kusimudza makumbo: 20-30 reps
• Kutenderera kwetsoka wakamira: 10-15 reps
• Kusimudza gumbo kugara: 15-25 reps
• Kusimudza gumbo wakarara nedivi rako: 20-30 reps
• Kusimudza makumbo kumuviri: 20-30 reps
• Kusimudza gumbo padivi pamakumbo mana: 20-30 reps
• Iko kutenderera kwetsoka dzakarara parutivi rwako nechidiki kukura: 10-20 reps
• Shell ine makumbo ekusimudza: 15-20 reps

Kakawanda sei kuita kurovedza muviri kubvisa breeches?

Kana dambudziko iri breeches raunoda, iwe unogona kudzidzisa iyi nharaunda ka2 pavhiki, uchibatanidza cardio kurovedza uye kurovedza kwemhasuru toni. Kana chinangwa chiri chekubvisa bhurumu haisi iyo kiyi, iyo yakarongwa yekurovedza muviri inokwana kumhanya ka1 pavhiki. Kamwe kamwe pasvondo ita Workout yeiyo glutes, iyo zvakare ichakubatsira iwe kuumba yakatetepa makumbo.

TOP makumi mashanu ekurovedza matako

Sezvineiwo, kudzidziswa kunofanira kuitika nenzira inotevera: 20-30 maminetsi iwe urikuita cardio kurovedza muviri, ipapo ipapo enda kunorovedza uchirwisa breeches kwemaminetsi gumi nemashanu. Izvo zvakare zvinoita kudzidzisa mune yakatenderera dhizaini: Maminitsi gumi e cardio; Maminitsi gumi ekurovedza ezvidya zvemukati; Maminitsi gumi e cardio; Maminitsi gumi ekurovedza ezvidya zvemukati.

Mavhidhiyo ayo anobatsira kubvisa breeches

Ndokumbira utarise kuti isu tasiya yakasarudzika sarudzo: makumi maviri apedza mavhidhiyo kune yekunze divi rechidya. Saka iwe unogona nguva dzose kuita yakagadzirira inoshanda kurovedza iyo ichakubatsira iwe kuchenesa breeches.

1. Anelia Skripnik: Maekisesaizi kubva kubreeches (30 maminetsi)

2.Blogilates: Exercises kubva breeches (10 maminetsi)

3. Rebecca Louise: Chikamu chemukati uye chekunze chechidya (17 maminetsi)

4.FitnessBlender: Yekunze kwechidya (maminetsi makumi maviri)

5. Linda Wooldridge: Yekunze kwechidya (maminetsi makumi maviri)

Kune avo vanoda kubvisa breeches, zvakafanira kuyeuka zviviri zvakakosha zvinhu izvo zvinokubatsira iwe kuzadzisa kukanganiswa kwecaloric uye kurovedza muviri nguva dzose. Nekudaro, iwe unofanirwa kurangarira kuti iko kururamisa kwekunze kwechidya pane kunetesa maitiro uko kusingakwanise kuwana mhedzisiro mhedzisiro kwakanyanya-kukurumidza.

Onawo:

• Wepamusoro makumi matatu emitambo yekudzidzira mukati mechidya + chirongwa chakagadzirira-chakagadzirwa
• Wepamusoro makumi mashanu makochi paYouTube: kusarudzwa kweakanakisa kurovedza pamba
• TABATA kudzidziswa: gumi akagadzirira-akagadzirira kurovedza muviri

Makumbo nemagaro