Kana chinangwa chako chiri chekudzikisa pasi nzvimbo yako yehudyu uye kuwana kusimba, pano iwe unowana gwara rakazara ne Maitiro anobudirira ekudzikisa inzwi uye inzwiIwe haudi yakakura arsenal yemidziyo: uine mashoma mashoma uye kuenderana, unogona kufambira mberi zvakanyanya munguva pfupi uye pasina matambudziko asina basa.
Ngatisanganise simba uye maekisesaizi eCardio, pamwe neakakosha ekudya nekuzorora, nekuti sainzi yakajeka: hapana nzira dzekudimbudzira zvishamiso, asi kune nzira dzinoshanda. Isu tinosanganisirawo misiyano yekutanga uye matipi ehunyanzvi ekuita kuti rep yese iverenge uye kuderedza njodzi yako yekukuvara.
Unogona kuderedza uremu kubva muhudyu yako chete?
Nhau dzakaipa kutanga: kuderedzwa kwemafuta pane imwe nzvimbo pamuviri (inonzi "kurasikirwa kwenzvimbo") hazvishande nenzira yatinodaIko hakuna kufamba kumwe kunonyungudutsa mafuta kubva muhudyu yako pasina kukanganisa muviri wako wese.
Izvo zvakanaka: nekudzidziswa kwakanyatsorongwa iwe unogona kunatsiridza tsandanyama toni uye girth yedumbu uye chiuno, uye kusimudzira glutes uye mahudyu kune yakanyatsotsanangurwa silhouette. Iyi yakawedzera tsandanyama inokubatsira kupisa macalorie akawanda kunyangwe pakuzorora uye inovandudza nzira iyo nzvimbo "inotaridzika."
Kana tichitaura nezve "saddlebags" tiri kureva chikamu chekupedzisira chinobatana ne gluteus uye hip. Munharaunda iyi, the mafuta machena, ane zvishoma vascularization; ndosaka ichidhura zvakanyanya. Urongwa uhu hunosanganisira zvinhu zviviri: kudzidziswa kwemoyo kusimudzira kutenderera uye kudzidziswa kwesimba kuwedzera toni uye yemuno metabolic rate.
Nemaitiro anowirirana, maitiro akanaka uye maitiro ane hutano (kudya zviri nani, famba zvakanyanya, zorora), maresults anosvikaHaisi mashiripiti, asi inzira inoyerwa yaunogona kukurumidza nesarudzo yekurovedza muviri.
Kudzidzira maitiro kuderedza uye inzwi mahudyu
Usati watanga, iwe unongoda imwe chete stable floor metUye kana iwe uchida kuwedzera kusimba: simbi yakakandwa kettlebell uye peya neoprene dumbbells. Sarudza uremu hunokubvumira kuchengetedza maitiro ako pasina kukanganisa musana wako.
Jump tambo (inoshanda cardio munzvimbo diki)
Kudzidziswa kwetambo kwakanakira kuwedzera kutenderera uye kupisa macalorie. Inovandudza venous kudzoka nekushanda mhuru, izvo zvakare inokurudzira kutenderera kweropa uye lymphaticKana usina kusvetuka kwenguva, tanga nekufambira mberi.
Kuti uderedze kurwadza kwetsandanyama uye udzidze gesture, tanga nazvo kusvetuka nyoro pasina tambo, kubatanidza zviziso zvemakumbo nemabvi. Wobva wawedzera tambo, uye paunonzwa wakasununguka, wedzera maminetsi kana kuwedzera misiyano (kuchinjanisa kusvetuka kwegumbo rimwe chete).
Kana iwe wakafuta, enda zvishoma nezvishoma: zvinokanganisa zvinowedzera mutoro pagumbo rega rega. Isa pamberi mapfupi seti (semuenzaniso, 30-45 masekonzi) uye kuzorora zvakakwana Pakutanga, uye sezvo tsandanyama dzako dzichichinja, kurebesa basa.
Squats (iyo yekutanga isingambokundike)
Iyo squat pateni inobata iyo glutes uye quads, uye inobatsira kudzikamisa musimboti kana iwe ukachengeta abs yako yakabatikana. Funga kugara shure. kuchengeta musana wako usina kwawakarerekera, zvitsitsinho zvakasimba pasi uye mabvi akabatanidzwa nemazano etsoka.
Edza kuenda zvakaderera sekufamba kwako kunobvumira pasina kurasikirwa nemaitiro. Iwe unogona kuwedzera elastic bhendi pamusoro pemabvi ako kuti uzviyeuchidze iwe kusundira kunze zvishoma uye munoadzivisa kunyura.
Weighted squats (up metabolism, up intensity)
Kana uchinge wagona kufamba, batanidza zviremu nekettlebell kana dumbbells, nguva dzose uchichenjerera nemuzongoza wako. Pfungwa ndeyekufambira mberi zvishoma nezvishoma: Wedzera huremu kana iwe uchigona hunyanzvi uye iwe unogona kuita kudzokorora kwakarongwa pasina kudonha chimiro.
Kuwedzera mutoro uye nguva pasi tension kunowedzera tsandanyama mass uye nokudaro the vascularization uye kushandiswa kwesimba munzvimbo, chimwe chinhu chinokosha pakuderedza kuwanda kwehudyu munguva yepakati.
Lunges uye mapapu (kugadzikana uye unilateral basa)
Tora nhanho kumberi wokotamisa mabvi ese kusvika pa90°, uchichengeta mutumbi wako wakareba uye musimboti wako wakasimba. Mapapu anoshanda zvakanyanya pazasi pemuviri wako uye lateral hip control, yakanakira kurwisa. mabhandi e cartridge.
Kuti uwedzere dambudziko, bata madumbbells pamativi ako nekubata kwaakarerekera uye mapendekete akasununguka. Kana iwe uri kusanganisira kusvetuka mapapu, isa pamberi pekutonga kumhara: Usatarise kureba, tsvaga kugadzikana uye makanika akanaka.
Matanho-ups (matanho nesainzi)
Kukwira nekudzika nhanho kana masitepisi igoridhe chairo kana usina midziyo yakawanda. Tanga paurefu huri pakati nepakati uye mamwe makumbo. Muenzaniso wakajeka ndeye 1 miniti yebasa uye 1 minute break kwemaround akati wandei.
Unogona kuedza Tabata-mhando maprotocol: 8 seti yemakumi maviri masekonzi ekuedza uye gumi masekonzi ekuzorora. Kana iwe uri muhurombo hwemuviri, dzosera nguva (10/20) uye ufambire mberi. Uye chengeta iyi inobatsira ruzivo mupfungwa: kana uchidzika pasi nhanho, eccentric basa inowedzera simba kusvika ku40% mumhasuru dzinobatanidzwa.
Glute mabhiriji (yakasimba glutes, mamwe mahudyu anotsanangurwa)
Kurara nemanhede, dyara tsoka dzako uye simudza pelvis yako kusvika mabvi ako, mahudyu, uye mapfudzi zvaenderana. Svetedza glutes yako kumusoro uye dzivirira kuvharidzira kuzasi kwako. Activate mamhasuru aya. inowedzera kubuda kweropa munzvimbo, kukurudzira kupisa mafuta.
Kuti uwedzere kusimba, isa mini bhendi pamusoro pemabvi ako uye zvinyoro nyoro sunda kunze kuburikidza nehuwandu hwakazara hwekufamba, izvo zvinowedzera kuunganidza iyo gluteus medius uye. inodzikamisa hudyu.
Plancha uye zvakasiyana-siyana (simbi yesimbi kune imwe "compact" chiuno)
Iyo puranga iri nyore uye inoshanda. Zvimise pamagokora ako kana maoko, mapendekete akabatana nerutsigiro, abs uye glutes akabatikana, uye dzivisa kuvharidzira kuzasi kwako. Iwe unogona kufambira mberi nedivi pepuranga, kushandura gumbo kusimudza, kana flex uye tambanudza maoko.
Fema nguva dzose, pasina "kuvhara" kufema kwako. Chinokosha ndechekubata chimiro nemhando; kana ukarasikirwa nekugadzirisa, zorora uye udzoke. Zviri a mhedziso inofanira mune chero maitiro.
Kusimudza gumbo (kudzora uye pasi dumbu)
Kurara nemanhede, makumbo akatambanudzwa uye akasimudzwa pakona ye90°. Zvidzikisire zvishoma nezvishoma kusvikira wava masendimita mashomanana kubva pasi uye wozosimuka zvakare nekutonga. Kufamba uku kunoda kuenzanisa uye core stability uchifambisa makumbo ako.
Kana iwe ukaona kushushikana mumusana wako wezasi, pfugama mabvi ako zvishoma kana kuderedza huwandu hwekufamba. Kudzora kudzika kunokosha kupfuura kukwira nokukurumidza; kunaka pamusoro pehuwandu.
Bhasikoro pasi (obliques uye kurongeka)
Munzvimbo yakatsiga, maoko kuseri kwemusoro wako pasina kudhonza pamutsipa wako, chinjana uchitambanudza makumbo ako kusvika 90 ° uchitenderedza torso yako. Pfungwa ndeyekumisikidza rhythm yemvura pane musimboti tungamira kufamba, kwete maoko kana mutsipa.
Chengetedza maziso ako diagonally akananga kusirin'i uye dumbu rako rakasimba kudzivirira kuzasi kwako. Tempo inodzorwa inopisa kupfuura mhanyisa pasina hunyanzvi.
Anokwira kana anokwira makomo (cardio uye core in combo)
Kubva papuranga rakakwirira, unza mabvi ako kuchipfuva chako, uchishandura nekukurumidza sezvinobvira. Isa pamberi kurongeka: mapendekete nemaoko akatwasuka, musimboti wakabatikana, uye mahudyu akagadzikana. Keep the mamiriro chaiwo yakakosha sekumhanya.
Edza nguva pfupi, yakasimba (20-30 seconds) nekuzorora kwenguva pfupi kuti mwoyo wako uwedzere pasina kurasikirwa nefomu. Kana chiuno chako chikakwira zvakanyanya, mira, reposition uye uenderere mberi.
Burpees (simba uye yakakwira caloric mari)
Svetuka, zvidzikisire pasi uri pachinhanho chekusimudza, sunda kumashure, uye ita kumwe kusvetuka. Vaite zvakachena uye nekukurumidza sezvinobvira pasina nzira yekubaira. Burpee yakaitwa zvakanaka Ndiyo yekutanga-kirasi mafuta inopisa.
Seta akati wandei ma reps kana seti ane akayerwa kuzorora nguva. Kana iwe uri wekutanga, bvisa iyo yakazara push-up kana kusvetuka pakutanga uye inofambira mberi vhiki nevhiki.
Wall ball shots (muviri wakazara une mushonga bhora)
Mira wakatarisana nemadziro anenge 60cm kure, bata bhora kusvika pachirebvu, squat pasi, uye pakukwira, kanda bhora kumadziro. Tarisa pakuita yako glutes uye abs. mirai nesimba mukati mechiratidzo chekudzivirira musana.
Kurovedzera kwakazara kunosanganisira mapendekete, chipfuva, maoko, uye nemuviri wepasi, chakanakira kuvaka simba uye kutsungirira. Kana uchangotanga, shandisa 4 kg bhora kana uri mukadzi kana 6kg bhora kana uri murume, uye inokoshesa maitiro pamusoro kumhanya.
Cardio, simba, uye vascularity: nei inoshanda
Masaddlebag anowanzo kutonhora kusvika pakubata nekuti kune kuyerera kweropa kushoma. Ne cardio yakakodzera (sekusvetuka, kuchovha bhasikoro kana bhasikoro rakamira, kana masekete ane vanokwira nemabhuru) tinovandudza vascularization yenzvimbo, izvo zvinoita kuti muviri ukwanise kuwana mafuta akachengetwa.
Kudzidzira simba (squats, mapapu, nhanho-ups, mabhiriji, mabhora emadziro) anowedzera mhasuru inopedza simba uye inogadzirisa silhouette. Tsandanyama inoshanda se "choto" chemetabolism: inzwi rakawanda, mari yakawanda, uye matishu ari nani "bata" kuti chitarisiko chakasimba.
Nzira yakavhenganiswa nezvikamu zvipfupi asi zvisingachinjiki ndiyo inogoneka. Iwe unogona kushandura mazuva ekusimba nemazuva e cardio kana batanidza zvose mumasekete kana usina nguva.
Kana iwe uchida kudzidziswa kwepakati, chirongwa cheTabata (8 kutenderera makumi maviri "basa uye 10" kuzorora) yakanyatsokodzera kusvetuka tambo, masitepisi, kana nhanho-ups. Kana iwe uchida kuidzikisa pasi, tamba nenguva (10 ″ basa uye 20 ″ kuzorora) uye zvishoma nezvishoma inowedzera.
Tsika dzinomhanyisa mhedzisiro
Gara uchishanda mazuva ese. Mapurogiramu enhare anoverenga matanho uye anoona kukwira masitepisi ishamwari huru: anokubatsira kumisa zvinangwa izvozvi. kurwa kwehupenyu hwekugara. Wedzera mafambiro, sarudza masitepisi, uye famba-famba awa yega yega.
Chengetedza kudya kwako usingafungi. Koshesa michero nemiriwo, mapuroteni akaonda, zviyo, uye mafuta ane hutano. Kudzikisa chikafu chekupedzisira-chakagadzirwa, shuga yakawedzerwa, uye yakaderera-mhando mafuta isimbi ine simba kune. kuderedza macalorie akawandisa.
Dzora zvikamu zvako. Kudya zvishoma nezvishoma uye kuteerera kuguta kunoshanda zviri nani pane kunyatsoverenga macalorie. Kuzvipa iwe pachako zvishoma zvishoma zvikamu uye dzivisa kusvira kana usina nzara inoita mutsauko unooneka svondo rese.
Batanidza chaiwo maekisesaizi ehudyu: squats, lateral mapapu, kuputika kwehudyu, uye mafambisirwo ehudyu. Aya maekisesaizi anosimbisa gluteus medius uye kuwedzera lateral kugadzikana. kunatsa mutsara wehudyu zvinoonekwa.
Wana nguva yakawanda yekurara uye gadzirisa kushushikana kwako. Kushaikwa kwekurara uye kusagadzikana kusingaperi kunogona kuwedzera havi yako uye kuita kuti mafuta aunganidzwe. Husiku, edza maitiro ekufema apo kufema kunotora nguva yakareba kupfuura kufemesa (semuenzaniso, 4" inhale uye 6-8 ″ exhale) zorodza hurongwa hwetsinga.
Ronga kuti uderedze kuremerwa kwepfungwa: gadzira chinyorwa chemazuva ese chekuita uye shandisa nguva shoma pasocial media kana ichipedza simba rako. Kunamatira kuchirongwa chako kunovaka kukurumidza, uye nayo, kudzidzisa kutevedza.
Ko slimming creams inoshanda here?
Slimming creams inogona kuvandudza kwenguva pfupi kutaridzika kweganda uye kuyerera kwemvura nekukurudzira kutenderera kwenzvimbo, asi haisi hapana chishamiso kana kugadzirisa zvachose kuderedza mafuta ehudyu. Mhedzisiro yaro inosiyana zvichienderana nefomati uye, pamusoro pezvose, maitiro ako.
Zvimwe zvinosanganisira zvinongedzo nezvinonzi lipolytic action. Semuyenzaniso, kune yakakwirira-yekupedzisira mafomula anovimbisa anti-cellulite uye firming chiito ane proprietary technologies uye "anti-kuunganidza" anonhuwirira. Pamwe pemitsetse iyi, zvigadzirwa senge yepamberi slimmer kubva kune inozivikanwa Japanese brand zvinoratidzwa se cosmetic rutsigiro kumuitiro.
Kune zvakare marapirwo ehusiku nemunyu wegungwa, zvinomera zvezvirimwa (senge birch kana artemisia), caffeine uye menthol, izvo zvinoti zvinosimudzira lipolysis, drainage uye nyoro gandaZvishandise semubatsiri, kwete sechinotsiva kurovedza, kudya kwakakwana, uye kuzorora.
Nekugadzirisa zvinotarisirwa uye kuenderana neiyo cardio + simba combo, kutarisira chikafu, kuzorora uye kushungurudza manejimendi, chiuno chinoita mutete uye silhouette yako inowedzera toned. Sarudza 5-6 zviitwa kubva mugwaro iri, zvifambise zvine hungwaru, uye uvape nguva: shanduko dzinooneka dzinouya kana hunyanzvi uye kusachinja-chinja kunofambidzana.