Malangizo a Mmene Mungapezere Chimake Chokha
Minofu yanu imaphatikizapo minofu yambiri m'thupi, yomwe imapangitsa kuti nambala imodzi ikhale yoganizira ngati mukufuna kumanga thupi lochepetsetsa.
Kuchita masewero olimbitsa thupi (kuphatikizapo cardio ndi mphamvu) sikungokuthandizani kutentha makilogalamu ambiri koma kumapangitsa kuti thupi lonse liwonongeke chifukwa chakuwonetserani zakudya zanu.
Zochita zamphongo zokha sizingatenthe mafuta kuchokera kumbuyo kwanu, koma zimapangitsa kuti ndalama zonse zomwe mumagwiritsira ntchito kalori, zomwe mumakhala nazo zimakhala zochepa . Gawo lanu loyamba ndikumvetsa zomwe mumagwira ntchito komanso momwe mungayang'anire.
Chiwindi Chanu
Chipewa chanu chimapangidwa ndi 3 minofu yaikulu:
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
The gluteus maximus ndi minofu yaikulu m'kamwa mwanu, ndipo ndipamene mukuganizira zambiri. Ena awiriwo, gluteus medius ndi minimus ndi ofunikira, ngakhale - amagona pansi pa gluteus maximus ndipo amagwira pakhosi lanu molunjika nthawi zonse mutatenga sitepe. Osati kokha, minofu yanu imayang'anizana ndi zonse zomwe mukuchita m'chiuno, kuphatikizapo:
- kutambasula (kusuntha chiuno kumbuyo)
- kusinthasintha kwapakati (kutembenuzira ntchafu kapena pelvis kunja)
- Kupititsa patsogolo (kusuntha ntchafu panja ndi chiuno chopindika)
- (kusuntha chiuno mkati ndi chiuno molunjika).
Kukulitsa Gluteus Maximus
Ngati muli ndi mafuta owonjezera pambali panu ndipo mukufuna kuchotsa, muyenera kuganizira za kuwonongeka kwa mafuta.
Njira yabwino kwambiri komanso yowopsa kwambiri yochitira zimenezi ndi yojambula thupi, kuphunzitsidwa zolemera (thupi lanu lonse, osati kokha kokha) komanso zakudya zabwino. Cardio ndiyenera kuti ngati mukuyesera kusiya mafuta, sankhani zinthu zomwe zimakulolani kutentha kwambiri ma calories nthawi yayitali, monga izi:
- Maphunziro ophunzitsidwa - Onetsetsani kuti ntchitoyi ilipo chifukwa cha malingaliro ena.
- Kuchita chinthu chosiyana kwambiri ndi kachitidwe kachitidwe ka thupi lanu m'njira yatsopano. Ngati ndinu wothamanga , yesani kusambira ... woyenda , kuyesa njinga, ndi zina zotero.
- Kuwonjezera kuwonjezera pa ntchito yanu - Kugwira ntchito mwamphamvu kumatanthauza kutentha kwambiri ma calories, omwe angakuthandizeni kuchepa thupi.
- Kwezani minofu yolemera nthawi zonse - Kusokoneza minofu yanu kuwathandiza kuti akule, kulimbitsa thupi lanu ndi kutaya mafuta
- Gwiritsani ntchito khama lanu poyesa ntchito izi: Kuyenda maulendo, kukwera masitepe, kuyendetsa njinga, ndi kuyendetsa ndege
Tsopano kuti mudziwe momwe mungagwiritsire ntchito chidole chanu, phunzirani zochitika zapamwamba khumi .