Mukati
Chiuno chakatetepa chagara chiri chiratidzo chechikadzi uye chakanakisa chimiro. Kunotsvaira mac curves uye nekushanduka kwakanaka kubva pachifuva kusvika muchiuno zvinotsvakwa nevakadzi vazhinji.
Muchikamu chino tichapindura mibvunzo inonyanya kufarirwa nezve ino dambudziko nzvimbo yevakadzi. Nzira yekuderedza chiuno uye zvekuita kana chiuno chisina kuderedzwa? Ndeapi maekisesaizi echiuno aunogona kuita, uye ndeapi asingakwanise? Uye isu zvakare tinokupa iwe inoshanda kurovedza kupisa mafuta, kuderedza chiuno uye kubvisa mativi.
Chokwadi chese nezve kudzikisira chiuno
Chiuno ndechimwe chezvinonetsa nzvimbo yemuviri kune vasikana zviri nyore kwazvo kuunganidza mafuta, uye kune kuwedzera kwemazana. Iyo nzvimbo yechiuno uye mapapiro ndeimwe yeaya nzvimbo dzemuviri, izvo yakaoma kwazvo inokwenenzverwa kururamisa uye kwete kungo “kwidzira” nezvakawanda zviitwa. Uyezve, zvinotendwa kuti zvirinani kusaita maekisesaizi uye kudzivirira kunetsa kuneta kuti usaite chiuno "chiwere".
Kana kuwedzera kwehuremu kuchiwanzo chimwe chekutanga chinotanga "kuyangarara" chiuno chete, kuoneka mativi uye anonzi "nzeve". Ehezve, kune vasikana vanochengeta chiuno, kunyangwe zvanyatsonaka. Izvi zvinowanzova muridzi wemufananidzo "Peya" uye "hourglass" (kana mashiripiti eiyo Photoshop):
Asi kupfuura zvese chikamu chepamusoro chemafuta emuviri chiuno chinowedzera zvakanyanya muvhoriyamu, uye mac curves akanaka anonyangarika:
Naizvozvo, wekutanga mutemo kune avo vanoda kuwana chiuno chakamanikana ndechekuti kudzikisa huwandu hwakazara hwemafuta mumuviri. Ungazviita sei? Yakanyanya nyore. Tanga chikafu chakaringana, deredza huwandu hweanokurumidza carbs uye chikafu chinokurumidza, wedzera chiitiko uye kurovedza muviri. Mune mamwe mazwi, kumanikidza muviri kushandisa mafuta, kwete kuunganidza.
Asi maitiro ekuita kuti muviri utange kuonda kunyanya muchiuno? Kupisa zvitoro zvemafuta mune imwe "dambudziko" nzvimbo yakaoma zvikuru. Chero zviitwa zvipi zvaungaite, zvigadzirire chokwadi chekuti muviri unozoda kudzikira uremu zvachose. Mafuta achanyunguduka zvishoma nezvishoma munzvimbo dzese dzemuviri wako, kumwe kunonoka, kumwe nekukurumidza. Kumanikidza muviri kunyatso deredza nzvimbo yechiuno zvinoita zvisingaite.
Saka, maitiro ekudzora chiuno uye kubvisa mativi:
- Idya kushomeka kwemakori uye uteedzere kudya kwakakodzera uko muviri wakatanga kupaza mafuta.
- Ita cardio kurovedza muviri kukurumidza kudzikisa huremu.
- Kuita maekisesaizi echikamu (corset mhasuru) kusimbisa mhasuru uye kuumba mutsetse wakanaka wemuviri.
Chikafu chakakodzera: maitiro ekutanga nhanho nhanho
Asi vanhu vazhinji iyi nzira yekudzikisa chiuno ingaite kunge yakanyanya banal. Kunyanya kana iyo Internet izere nemazano anobatsira akadai se: "Iyo yemashiripiti corset yechiuno - ingoipfeka uye udzike uremu", "Yakakosha kudya muchiuno mumazuva gumi", "sanganisa Hoop kwemaminitsi mashanu pazuva uye uchadzikisa chiuno ne10 cm". Asi isu tichareva, hapana mashiripiti maitiro uye mashiripiti maitiro echiuno haapo. Mazhinji emitoo inopihwa paInternet, haina basa zvachose panyaya yekudzikiswa kwechiuno uye kubvisa mativi.
Onawo:
- Wepamusoro 20 mavhidhiyo e cardio anoshanda ekudzikira uremu
- Fitness bracelets ekuremerwa uremu: chii uye nzira yekusarudza
Ndedzipi nzira dzisinga batsire kudzikisa chiuno.
1. Kuputira uye kukwiza muviri. Izvo hazvizokubatsire iwe kudzikisa chiuno. Icho chiitiko chisina maturo, icho chisina kukanganisa maitiro ekuderedza uremu, saka usatambise nguva pachiri. Zvirinani kutora kufamba kwemaminetsi makumi matatu kana kufamba kuenda kumba kana iwe uchida kumhanyisa mafuta ekupisa maitiro.
2. Tariro. Kupesana nekutenda kwakakurumbira, kuputira hakunyatso kushanda kana iwe uchida kubvisa chiuno uye kudzikisa chiuno. Ehezve, kumonyanisa Hoop kuri nani pane kuita chero chinhu uye kurara pasofa. Asi kana iwe uine shoma nguva pamitambo, zvirinani kuve nehunhu hwe cardio Workout pane kufara.
3. Corsets uye slimming bhandi. Chimwe chinhu chisina basa icho chisingangokubatsire iwe kudzikisa chiuno chako, asi zvakare chinokuvadza hutano. MaCorsets nemabhanhire anotadzisa kufema, anoderedza kuyerera kweropa kuenda pamoyo, achiisa kumanikidza kumatumbu uye kukanganisa kugaya. Chiuno chine corset iwe uri mutete, chete mune zvipfeko zvinooneka kuviga zvikanganiso.
4. Kudya kwakakosha kwekudzikisa chiuno. Iko hakuna kudya kwakakosha, zvikafu zvemashiripiti uye zvinwiwa zvekudzikisa chiuno. Kana iwe ukaverenga nezveimwe yakasarudzika musanganiswa wezvigadzirwa, nekuda kwauchakwanisa kuderedza chiuno, zvino yeuka - hazvisi zvechokwadi.
5. Anoputira mafirimu uye thermoplasma panguva yekudzidzira. Ichi ndicho chimwe chinhu chinokuvadza uye hachibatsiri zvachose kuti chero munhu aderedze chiuno. Hauregi uremu, asi kushaya mvura uye kushushikana kwakanyanya pamoyo kunogona.
6. Maekisesaizi echiuno. Sezvo maexercise akadaro echiuno asipo. Kune maekisesaizi anobatsira kushanda izvo zvinonamira uye nekusimbisa mhasuru corset. Uye kune zvidzitiro zve cardio zvinobatsira kukurumidza kupisa mafuta. Pamwe chete ivo vanogona kupa chaunoda mhedzisiro. Asi hazvishande nenzira yekuti iwe svondo uchiita zvimiro zvine mutsindo uye kumonyoroka uye nekudaro unoderedza chiuno.
Kunyangwe imwe nzira yakapusa yekuona kudzikisa chiuno, isu tichiri kukurudzira zvinogona. Ichi chimiro. Izvo hazvidzore pasi muviri wemafuta uye chiuno asi kuviga izvo zvaunokanganisa kana iwe wakanyatsopfeka, uchiri kubatsira. Nekudaro, pamhenderekedzo nzira iyi haishande.
Sei zvisingaite kudzikisa chiuno?
Asi kunyangwe kudya kwakakodzera uye kugara uchirovedza muviri kunogona kubatsira kudzikisa chiuno. Nei izvi zvichiitika? Ngatitarisei pazvikonzero zvese zvinoita kuti utadze kudzikisa chiuno.
1. Rudzi rwechimiro chako - rectangle. Mune iyi mhando yechimiro chiuno kwete chaizvo, haana kana kutaura. Rudzi rwechimiro runotemerwa nemajini, uye hazvigoneke kuchinja. Chiuno chinonyanya kutaurwa "Hourglass" uye “Peya”. Pasina rombo rakanaka "Apple" uye "Reverse triangle".
2. Hausi kutevera iyo kudya. Kunyangwe kurovedza muviri nguva dzose hakuzokubatsire kushandisa matura emafuta anotsvedza. Maitiro ekuderedza uremu anoitika chete kana kushomeka kwekoriori kana iwe uchidya zvishoma pane muviri uchikwanisa kuita simba. Ese makorori asina kushandiswa akaiswa mumafuta, ayo uye anovanza chiuno chako.
3. Une diastasis ye rectus abdominis mhasuru, iyo inowanzoitika mushure mekusununguka. Nekuda kweizvozvo, nzvimbo yechiuno inogona kunge iri "kushambira" zvishoma. Kana diastasis ichikosha kudzidzira kurovedza muviri, izvo zvinobatsira kubvisa kupatsanurwa kwemhasuru.
4. Chikonzero chingave chimiro chechimiro chechipfuva, izvo zvinoita kuti chiuno chiwedzere kukura. Kugara uchirovedza muviri uye kudya kunovaka muviri kunovandudza kuumbwa kwemuviri wako, asi kwete chokwadi chekuti chiuno chinopedzisira chave mushe.
5. Iwe unobhadhara zvakanyanya kutarisa tsandanyama dzemudumbu. Mune Zvakawanda, mapuranga, kumonyanisa, kukotama, kutendeuka pasina zviyereso hakukanganise chiuno chako kwete kuwedzera mhasuru vhoriyamu (hongu, kana usingaite izvi zviitwa zuva rega rega kweawa). Asi iwo materu uye akakotama ane dumbbells, mabhero, mapancake anogona kutungamira kune mhasuru toni uye nekupa yako chiuno.
6. Unoita here simba rokudzidzisa nezviyereso zvakakura. Kunyangwe ukasaita maekisesaizi akananga kune iwo oblique mhasuru yemudumbu, ivo vanobatanidzwa mune akawanda esimba kurovedza kwemaoko, musana, makumbo, magaro. Kugara uchidzidziswa simba unoita kuti muviri wako utambe uye wakwane, asi chiuno chinogona kutambura.
Munhu wega wega ane yavo yakasarudzika chimiro. Uye hapana vanhu vakadaro vangave 100% vachifara nemuviri wangu. Kana iwe usina kupihwa nehunhu hwakamanikana chiuno, hapana chekushushikana nacho. Kuti uvandudze makwikwi uye kuwana chimiro chechikadzi che "hourglass" unogona kushanda pamhasuru dzemapfudzi, chiuno uye magaro. Izvi zvinobatsira kunatsiridza kuwanda kwemuviri.
Maekisesaizi echiuno: chirongwa chekudzidzisa
Ipa yakagadzirirwa-yakagadzirirwa seti yekurovedza kwechiuno, kuti ugone kunyatso shanda padumbu uye kubvisa mativi. Asi gadzirira kudzidzisa zvakanyanya, kwete kungoita twist pane iyo Mat. Chinangwa cheiyi seti yemitambo yechiuno kwete chete yekusimbisa mhasuru nekusimbisa chiuno, asiwo kupisa mafuta emuviri.
Ehezve, kuzadzisa yemuno kuonda uremu mune yakatarwa nzvimbo yemuviri zvakanyanya kuomarara. Nekudaro, kana isu tichiita maekisesaizi pane "dambudziko nzvimbo", isu tinowedzera kutenderera munzvimbo iyoyo uye, semhedzisiro yekukurumidza mafuta kupisa. Asi izvi zvinokwanisika kuzadzikiswa chete kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchitsvaga Uye, hongu, yakakosha kune yakazara maitiro ekutsva kwemafuta mumuviri wese, kureva kutevedzera kushomeka kwemakoriori.
Tinokupa iwe chirongwa chakadai chezviitwa zvechiuno: 4 kutenderera, kuchinjanisa cardio kurovedza uye kurovedza kwemhasuru corset. Iyi nzira yekudzidzira ichakubatsira iwe kushanda padumbu uye muchiuno zvinobudirira. Uye zvakakosha kuti ushande kwete chete pamutsipa wepa rectus uye tsandanyama dze oblique, asiwo mhasuru dzemusana, kureva pamusoro pesimba rese corset seyakazara.
Ita iyo yakatarwa seti yemitambo yechiuno chete mune sneakers uye gara uchitanga chidzidzo nekudziya-kumusoro uye kutonhorera-pasi (5-10 maminetsi kutanga uye kusati kwapera kwekirasi). Unofanira kuona:
- Wakagadzirira kudziya usati wadzidzira mumifananidzo
- Yapedza kutambanudza mushure mekurovedza muviri mumifananidzo
Kutanga kuchapihwa kuita kwedunhu kwematanho akasiyana: vanotanga, vepakati uye vemberi. Ipapo tinonyora rondedzero izere yezviitwa zvechiuno mudenderedzwa rega rega. Iwe unogona kuwedzera kana kudzikisa iyo yekumhanyisa nguva yekurovedza muviri nekushandura kuumbwa uye nguva yekurovedza kwechiuno.
Urongwa hwekuuraya hwekuoma kwemaitiro muchiuno
Yakatemerwa kurovedza yechiuno iwe unofanirwa kumhanyisa imwe nguva, saka iwe uchazoda timer (shandisa nharembozha yako, semuenzaniso). Sarudza iyo yekuuraya chirongwa chekurovedza chiuno zvichienderana neyako mwero wekudzidziswa. Kana iwe usingazive yako nhanho yekugadzirira, tanga nesarudzo yevanotanga.
Workout kune vanotanga:
- Yekutanga neyechitatu kutenderera: chiitwa chega chega chinoitwa kwemasekondi makumi maviri, kozorora masekondi makumi maviri, kutenderera kuchidzokororwa ka20.
- Yechipiri neyechina kutenderera: chiitwa chega chega chinoitwa kwemasekonzi makumi matatu, kozorora masekondi gumi nemashanu, kutenderera kunodzokorora ka30.
- Pakati pekutenderera, zorora 1 miniti.
- Yese yekudzidzira nguva: ingangoita maminetsi makumi maviri
- Kana iwe uchiona zvichinetsa kurarama kwese kwese kutenderera, iwe unogona kuita chete yekutanga neyechipiri kutenderera.
Kudzidziswa kwenzvimbo yepakati:
- Yekutanga neyechitatu kutenderera: chiitwa chega chega chinoitwa kwemasekondi makumi maviri, kozorora masekondi makumi maviri, kutenderera kuchidzokororwa ka40.
- Yechipiri neyechina kutenderera: chiitwa chega chega chinoitwa kwemasekondi makumi mana, kozorora masekondi makumi maviri, kutenderera kuchidzokororwa mu40 kutenderera
- Pakati pekutenderera zorora 1 miniti
- Yese yekudzidzira nguva 25 maminetsi
Kurovedza kwepamberi chikamu:
- Yekutanga neyechitatu kutenderera: chiitwa chega chega chinoitwa kwemasekondi makumi mana zvichiteverwa nemasekondi makumi maviri ekuzorora, zvichidzokororwa mukutenderera 40 kwedenderedzwa
- Yechipiri neyechina kutenderera: chiitwa chega chega chinoitwa kwemasekondi makumi mashanu zvichiteerwa nemasekondi gumi zororo, zvichidzokororwa kutenderera 50 kutenderera.
- Pakati pekutenderera zorora 1 miniti
- Yese yekudzidzira nguva 35 maminetsi
* Usakanganwa kuita maekisesaizi kurudyi uye kuruboshwe mativi pazvinodiwa.
Kutanga kutenderera: cardio kurovedza muviri
1. Kumhanya munzvimbo
2. Mabvi
3. Jogging yakatwasuka
4. Vatambi
5. Kusvetuka kubereka maoko nemakumbo
Raundi repiri rekurovedza muviri pasi kuhukura
1. Kumuka kwemaoko netsoka pamakumbo ese mana
2. Inotendeukira kudivi
3. Kusimudzwa kwegumbo kwakamira pamabvi ake
4. Anotenderedza chiuno chako mupuranga pagokora
Round matatu: cardio kurovedza
1. Chigero
2. Kusvetuka netambo nekusimudza makumbo
3. Kick mativi nedivi repabonde
4. Lateral kusvetuka
5. Kumhanya nekusimudza mabvi akakwirira
Kutenderera kwechina: kurovedza muviri pasi kuhukura
1. Inotendeuka ichitungamira semi
2. Kushambira
3. Bhasikoro
4. Kutenderera kwemuviri mudivi rerutivi
Kutenda kune iyo gifs youtube chiteshi: mfit; Iye Akararama Anokodzera Musikana, FitnessType, Linda Wooldridge.
Kana iwe usiri kufarira kadhio kurovedza muviri nekusvetuka, tarisa pane yedu yakasarudzika ine simba kadhiyo pasina kusvetuka Rangarira kuti kurovedza muviri kwechiuno pasi pasina cardio kunenge kusingashande, kana iwe uchida kudzikisa chiuno nemativi.
Ruzivo rwekuti ungaderedza sei chiuno
Ngatidimburei, uyezve chirevo chikuru nezve nzira yekuderedza chiuno:
- Idya nekarori kushomeka (idya zvishoma pane izvo muviri unokwanisa kushandisa) uye edza kuomerera pamisimboti yehutano hwakakodzera.
- Ita cardio Workout kusimudzira macalorie kushandiswa uye kuwedzera mafuta kupisa.
- Simbisa muscular corset, asi usapfuure zviitwa zveiyo oblique mhasuru (kunyanya ne dumbbells uye barbell).
- Usatambise nguva pane zvisina maturo "hunyengeri" (corsets, kukwiza muviri, kuputira, firimu, nezvimwewo), simba riri nani rinotarisira kuwedzera chiitiko chemuviri.
- Panzvimbo pemakutu, ita cardio kurovedza muviri, kufamba kana chero chimwe chiitiko.
- Chiuno chakamanikana chinogona kunge chisingaite nekuda kwesarudzo yemuviri Bumbiro, izvo zvinoita zvisingaite kufurira.
- Kana iwe usina chiuno kubva pane zvakasikwa, asi iwe uchinyatsoda kuwana yakanaka contours, saka shanda pakuwedzera mhasuru dzechiuno, zvidya nemapfudzi ekuwedzera kushanduka uye kugadzirisa muviri kuumbwa.
Ichitevera chirongwa chakarongwa chezviitwa zvechiuno, haungobvise mativi chete, asiwo simbisa dumbu uye kubvisa huremu hwakawandisa. Tanga kushanda pakukwana kwemuviri wako nhasi!
Tinokukurudzira kuti uverenge:
- Wepamusoro makumi mashanu emitambo yekurovedza matako kumba + chirongwa
- TABATA kudzidziswa: gumi akagadzirira-akagadzirira kurovedza muviri
- Wepamusoro gumi nemaviri cardio anoshanda kubva kuFitnessBlender, achitarisa padumbu uye muchiuno
Kuti uremu kurasikirwa, Belly