Maitiro ekupomba musikana wemazamu kumba: mitemo, ruzivo, maekisesaizi (mafoto)

Mukati

Maitiro ekupomba zamu musikana: chii chakakosha kuziva
Exercises pachipfuva chevasikana kumba
Kudzidzira pachifuva kumba kwevasikana

Mubvunzo "How kupomba zamu musikana kumba" ndeimwe yeinonyanya kubvunzwa pawebhusaiti yedu. Tinokupa iwe mhinduro yakadzama kumubvunzo uyu, pamwe nekusarudzika kwekurovedza muviri kumba kwemhasuru dzechipfuva nehurongwa hwakagadzirirwa hwekurovedza muviri.

Maitiro ekupomba zamu musikana: chii chakakosha kuziva

Kushaikwa kwekudzidziswa kana kukwana mutoro wemuviri wepamusoro kunotungamira kukuti iro zamu rechikadzi rinorasikirwa nekusimba uye kusimba. Kudzivirira kusagadzikana kwezamu kusimbisa nyanzvi vanokurudzira vasikana venguva dzese kuita maekisesaizi esimba. Izvo zvinodikanwa kuti ushande kwete kwete chete pane iyo pectoral mhasuru, asi zvakare kutarisisa kune mhasuru dzemusana neshure mhasuru.

Izvo zvinofanirwa kujekeswa kuti masimba esimba pachifuva haawedzere mumavhoriyamu epamusoro chikamu chemuviri uye kuita kuti chipfuva chionekwe chakafara. Chinangwa chekurovedza muviri kudzoreredza kuomarara kwemhasuru yemhasuru, pamwe nenyaya yekuti maMazamu haasi kutaridzika seusimbe uye achizeya.

Kudzidzisa kusarudzika kwezamu remukadzi

Chinhu chakakosha chemuviri chiri mukuti zamu rechikadzi rinoumbwa nemafuta uye mammary gland. Pasina mhasuru dzechipfuva, saka "pomba kumusoro" Mazamu kumusikana ane kurovedza muviri zvisingaite. Tsitsi dzechifuva dziripo pasi iwo Chipfuva - vanoapatsanura kubva pambabvu. Panyaya iyi, vhoriyamu yezamu inoenderana nehuwandu hwemafuta nezamu remazamu, kwete kubva munyama yemhasuru. Ndokusaka iwe usingakwanise kushandisa kurovedza muviri kuwedzera saizi yemazamu uye nekuchinja chimiro. Pectoral mhasuru uye vasikana zvine zvazvingaite pane chimiro uye kukura kweMazamu.

Sezvauri kuona mumufananidzo, huwandu hwakakosha hwechifuva hwakakora. Saizvozvo, iyo yakakwira iyo chikamu chemafuta emuviri, ndipo paunowedzera mazamu ako. Paunotanga kuonda, mafuta anonyungudika mukati memuviri wese (yemuno kurasikirwa uremu hazviite), saka inoenda kwete chete kumatambudziko nzvimbo (mudumbu, maoko nemakumbo), asi munzvimbo yechipfuva. Naizvozvo, kurovedza muviri kunosimudzira kuonda, kunongomhanyisa maitiro ekuderedza zamu. Iyo algorithm ndeiyi:

Kana iwe ukawedzera huwandu hwemafuta emuviri maZamu ako ari kukura.
Ukadzikisa huwandu hwemafuta mumuviri saizi yako yemazamu yakadzikira.

Kuchinja maitiro izvi hazvigoneke! Hapana kudzidziswa, zora, kuputira, uye imwe nzira yemashiripiti haugone kumanikidza muviri kuti uchengete mafuta muzamu kana uchirasa huremu. Ehe, pane dzimwe nguva apo kunyangwe huremu hwakawandisa husinga tsigire mukukura kwezamu. Kana zvinopesana, musikana anorasikirwa nehuremu, asi vhoriyamu yezamu inochengetwa. Iyo inokosheswa neiyo reshiyo yeglandular uye yakakora nyama inotsamira pane yakasarudzika maitiro ehunhu.

Nei uchida maekisesaizi emazamu?

Saka nei tichida kurovedzwa kwevasikana vako muchipfuva, iwe unobvunza? Kunyangwe paine chokwadi chekuti kurovedza muviri kweMazamu kunobatsira vakadzi kuwedzera saizi, ivo vachiri kudiwa. Ndiko mhasuru dzechipfuva dzakanangana nedhigiri rekugwinha kana kusimudza chipfuva. Zvimwe zvakagadzirwa pectoral mhasuru gadzira furemu huruizvo zvinobatsira kusimudza chipfuva, kuoneka kusimudzira chimiro chechipfuva, kunonoka kutsvedza kweMazamu uye kuoneka kwekutsvedza. Naizvozvo, kupomba zamu kumba kunogoneka, kana neizvi isu tichireva mhasuru dzechipfuva, uye kwete chaizvo mazamu evakadzi

Mukupedzisira, tinosimbisa zvakare izvo kurovedza hakugone kuwedzera saizi uye nekunyatso shandura chimiro chezamu rechikadzi, asi iwe unogona kunatsiridza kutaridzika kwaro uye kudzivirira kubva mukutanga kusagadzikana uye kusagadzikana.. Saka kana uine hanya nerunako rwekuputika kwako, saka kurovedza chipfuva kunofanirwa kuve kwakajairika. Asi kunyangwe zvisinei nemafomu ekudzidzira uye saizi nevasikana vakasiyana zvakasiyana. Chii chinoenderana?

Chii chinokanganisa kukura uye chimiro cheMazamu ako?

Iyo muzana yemafuta mumuviri. Iyo yakakwira iyo chikamu chemafuta mumuviri, iko kuwedzera chipfuva. Ehe, pane akasarudzika makesi, asi kazhinji, iwo huwandu hwakazara wemafuta emuviri unokanganisa saizi yemazamu. Saka kana uchirasikirwa nehuremu uye nekudaro uchideredza muzana yemafuta emuviri Mazamu "mashizha".
Nhaka uye anatomic maficha. Ichi ndicho chinhu chikuru chinokanganisa kukura uye chimiro chezamu. Zvakanyanya shandura kurovedza kwatinopihwa nemasikirwo, zvinenge zvisingaite.
Kuberekwa. Hormonal shanduko uye kugadzirira muviri weakisi mhedzisiro pakuwedzera kwemazamu uye kukura kwemazamu. Naizvozvo, panguva yekuzvitakura uye kuyamwisa chipfuva chemukadzi kazhinji chinonyanya kukwezva.
zera. Nezera, ganda rinorasikirwa nehusimbe, iyo inosanganisa matukisi anotsigira Chipfuva, inosunungura simba rayo. Izvi zvinhu zvinokanganisa chimiro cheMazamu, iye aneta. Izvi zvinowanzo kutanga mushure memakore makumi mana.
Kuvhiyiwa kwePlastiki. Kuisazve mbichana kunoshandura shanduko yako uye kubatsira kuumbiridza chimiro chezamu. Nekudaro, sarudzo yekuvhiya yekuvandudza zamu haina kukodzera kune wese munhu.

Maitiro ekuderedza chiuno uye kubvisa mativi

Key dzakawanikwa

Ngatitarisei iwo akakosha maficha ekumhanyisa musikana wezamu kumba:

Chipfuva chevakadzi chine mafuta akawanda, nekudaro nekudzikira uremu, chinowanzodzikira.
Muviri unodzikira huremu hwakazara, kwete zvemuno, kuitira kuti uderedze huremu mune dzimwe nzvimbo (zvidya, dumbu)pasina kukanganisa maZamu hazvigoneke.
Chimiro uye kukura kwechipfuva zvinonyanya kutemerwa nemajini zvinhu zvinokanganisa zvakanyanya kuti pasina kuvhiyiwa zvakanyanya kuoma.
Maekisesaizi episuru yemhasuru haizokubatsire kuwedzera Mabere uye nekunyatso shandura chimiro chayo.
Asi kurovedza muviri kwepectoral mhasuru kunobatsira kusimudza chipfuva, kunonoka kusagadzikana kweMazamu uye kuoneka kwekutsvedza.
Iko kusimba kwezamu kunoenderanawo nezera, iko kusimba uye kusimba kweganda.
Kupomba zamu kumba zvinokwanisika, kana iwe uchireva mhasuru dzechipfuva.

Exercises pachipfuva chevasikana kumba

Tinokupa iwe sarudzo yezvakanyanya kurovedza zamu repamba. Edza kusavaita nenzira, traffic yako inofanirwa kuve yemhando uye ine chinangwa. Usamhanye, kudzokorora kumwe neumwe kunofanirwa kupa huwandu hwakawanda pamhasuru dzako.

Kana iwe uchida kupomba zamu kumba, chinangwa chako chinofanira kugara chiri chemhando, kwete kuwanda kwekudzokorora. Kuti udzidzise mhasuru dzechipfuva iwe unozoda dumbbells.

1. Pushups

Push-UPS ndeimwe yeanonyanya kurovedza muviri pachifuva, izvo zvinofanirwa kunge zvichisanganisirwa chirongwa chako chemuviri kana uchida kupomba zamu kumba. Ichi chiitwa hachidi michina yakakosha, hapana zviyero, chakanakira kusimbisa mhasuru dzechipfuva, uye zvikamu zvepamusoro zvese muGeneral.

Vasikana vazhinji vanodzivisa kusundira UPS nekuti ivo vanonetsa kuita vasina kudzidziswa. Kana iwe uri wekutanga, unogona kuita Push-UPS kubva pamabvi: iyi vhezheni iri nyore kwazvo kurodha. Kutanga ne4-5 kudzokorora, zvishoma nezvishoma uchiwedzera huwandu hwavo:

Kunyangwe kana kubva pamabvi kuita Push-UPS isingashande, edza kuita Push-UPS kubva pamabvi, uchivimba kwete pasi uye pabhenji. Isu tinokurudzirawo kuverenga chinyorwa nezve maitiro ekudzidzira kuita Push-UPS. Ikoko iwe unowana akasiyana akasiyana epushups, kana iwe uchida kuomesa yako yekudzidzira uye kupomba zamu kumba.

2. Dumbbell bhenji muchina kubva muchipfuva

Nhema pabhenji, nhanho chikuva kana pasi. Tora dumbbells, simudza maoko ako pamberi pako zvekuti machindwe akatarisa kudivi. Bhendesa maoko ako kumagokora, bendekete nepamberi zvinofanirwa kuita kona yakatwasuka. Wobva wafemera mukati, simudza dumbbells kumusoro, exhale pasi. Ndokumbira utarise kuti zviyero zvinoda kusimudzwa mukati kaviri nekukurumidza kupfuura kupa. Usaite kamwe kamwe kufamba, kuti urege kukuvadza cuff ye rotator.

Shanduro yedumbbell bhenji yekudhinda kubva pachipfuva pasi, kana iwe usina bhenji:

3. Kubereka dumbbells dzechipfuva

Ichi chimwe chiitiko chakakosha chinokubatsira kupomba zamu kumba. Kugara pabhenji, simudza maoko ako nema dumbbells akatwasuka kumusoro, machindwe akatarisana. Pane inhale, sunungura maoko kuburikidza neruoko pasi, uchitambanudza chipfuva. Pa exhale simudza maoko ako kumusoro zvakare. Kana iwe uine bhenji remitambo pamba, unogona kuita chiitiko ichi nekushandura kona yekuda. Kubereka zvinyunyuto zvechipfuva zvinowanzoitwa pamwe nekureruka huremu dumbbells kupfuura dumbbell bhenji yekudhinda kubva muchipfuva (iro rekutanga kurovedza muviri).

Sarudzo yekuberekesa dumbbells yechipfuva pasi, kana iwe usina bhenji:

4. Juzi

Ichi chiitwa chebhokisi hachishande kuita pasi, asi iwe unogona sekutsigira kushandisa mubhedha kana imwe fenicha. Tora mumaoko ese maviri dumbbell kana kettlebell wozviisa pamusoro pemusoro wako, zvishoma kukotama kumagokora. Pane inhale, dzikisa dumbbell kumashure uye kuseri kwemusoro wako kusvikira iwe uchinzwa kutambanudzwa kwemashure akakurisa musana. Pane exhale, dzosera maoko aine dumbbell kunzvimbo yekutanga.

Kutenda kune iyo gifs youtube chiteshi: Linda Wooldridge.

Izvo chirongwa chezviitwa pachifuva chevasikana

Kutanga, ngatione kuti mangani ma reps ekuitira kuvaka chipfuva kumba:

8-12 reps, kana iwe uchida kushanda pakukura kwemhasuru
14-18 reps, kana iwe uchida kushanda pakupisa mafuta uye zvishoma mhasuru toni.

Ita yega yega kurovedza muviri mu3 kusvika (Push-UPS inotenderwa kuita 1-2). Kurema dumbbells kusarudza kunoenderana nekwaniso yavo yekuwana yekupedzisira kudzokorora kwakaitwa pakanyanya kushanda. Zvishoma nezvishoma wedzera huremu dumbbells. Muchiitiko che Push-UPS - wedzera huwandu hwekudzokorora uye kuomarara kwekushandurwa.

Iyo yakakurudzirwa huremu hwemakomba evatangi:

Kana 8-12 kudzokorora, ipapo huremu hwezvakakombama 3-5 kg.
Kana 14-18 kudzokorora, ipapo huremu hwezvakakombama 2-3 kg.

Yakakurudzira huremu dumbbells yemudzidzi wepamberi:

Kana 8-12 kudzokorora, ipapo huremu hwezvakakombama 7-10 kg.
Kana 14-18 kudzokorora, ipapo huremu hwemakomba 5-8 lbs.

kusimbisa muviri	Chiedza dumbbells	Makobvu madete
pushups	14-18 reps (1-3 maseti)	8-12 kudzokorora (3-4 kupfuura)
Dumbbell bhenji muchina kubva pachipfuva	14-18 reps (3-4 kupfuura)	8-12 kudzokorora (3-4 kupfuura)
Kubereka dumbbells dzechipfuva	14-18 reps (3-4 kupfuura)	8-12 kudzokorora (3-4 kupfuura)
Mira	14-18 reps (3-4 kupfuura)	8-12 kudzokorora (3-4 kupfuura)

Iwe unogona zvakare kusarudza chirongwa chekudzidzisa, zvinoenderana nekuwanikwa kweinowanikwa mumusha mako. Kana iwe uine chete chiedza dumbbells, sarudza chirongwa chekudzidzisa nezvakawanda zvekudzokorora. Kana iwe uine rinorema zviyero uye paine gadziriro yekuwedzera kwavo, wobva wasarudza kurovedza muviri kwe8-12 kudzokorora. Nekuvandudza mhasuru yemhasuru dzechipfuva, sarudzo yechipiri ichave inoshanda.

Ndezvipi zvimwe zvakakosha kuziva?

1. Usafunge kuti vasikana vane maBrain emazamu kumba vanogona kunyatsozunza mhasuru dzake. Izvo zvinoita zvisingaite nekuda kwekushaikwa kwehormone testosterone. Uye zvakare, kana iwe uchidya kushomeka kwemakoriori, kana imwe yemasumbu kukura kwaisingakwanise kuva. Naizvozvo, iwe unogona kuwedzera zvakachengeteka huremu hwemabhero, usingatyi kuzunza muviri wangu.

2. Kana iwe usina bhenji kana nhanho chikuva, unogona kuita dumbbell michina yechipfuva pasi, pane fitball kana, semuenzaniso, kubatanidza zvituru zvakawanda pamwechete.

3. kangani kuita maekisesaizi epectoral mhasuru kumba? Kuti ugone kupomhodza vasikana vepamusha kumba, ingo tevedzera zvataurwa zviitwa 1 nguva pasvondo. Kana iwe uchida kusimbisa mhedzisiro, ndinogona kudzidzisa ka2 pavhiki, asi yeuka kuti chiyero chakakoshawo. Ndokunge, iwe unofanirwa kushanda chikamu chese chepamusoro chese kumashure, maoko, mapendekete, tsandanyama corset.

Misumbu mikuru: kurovedza muviri + chirongwa

4. Kana rimwe zuva ukadzidzisa mapoka emhasuru akawanda, chipfuva kurovedzwa kunogona kusanganiswa nekurovedza muviri triceps. Uye kutanga zvirinani nemhasuru yechifuva. Sarudzo yechipiri, iyo zvakare ichave inoshanda zvakakwana kudzidzisa mhasuru dzechipfuva ne mhasuru dzekumashure (mhasuru-vanopikisa).

Maekisesaizi emusana mhasuru evasikana

5. Rangarira kuti nekufamba kwenguva, mhasuru dzinoenderana nemutoro, saka unofanirwa kuwedzera zvishoma nezvishoma huremu hwezvipenga zvechipfuva. Izvo zvinodikanwa kuve uine akati wandei maviri emhando dzezvimedu zvezviyero zvakasiyana. Unogona zvakare kutenga inodonha dumbbell iri nyore kubva pakuona kwekuremerwa mutero.

6. Chii chaunofanira kuita kana iwe usina dumbbells? Zvakanaka kana iwe usina dumbbells yekuita pamitambo yekumba yechipfuva. Unogona kushandisa zvakajairika bhodhoro repurasitiki rakazara nemvura kana jecha. Kana kuita zviyereso zvavo.

Kudzidzira pachifuva kumba kwevasikana

Ive neshuwa yekuona kwedu kusarudzwa kwe: Vepamusoro gumi VHIDHIDZIDZI yekudzidzira yechipfuva mhasuru