Njira yoyenera yochepetsera kunenepa ndikuphatikiza chakudya ndi choletsa calorie ndi maphunziro. Ngakhale nthambo za Anaerobic ndizofunikira kukula kwa minofu, aerobic Cyrioves amakweza zowomba mlingo womwe umayambitsa mafuta oyaka. Nthawi yomweyo, kuchuluka kwa mafuta ogulitsa mafuta kumawerengeredwa ndi njira yofananira "220 min." Ukukonkatu kuti usunge kakhadi konse, ndiye kuti, mphindi 400. Komabe, sikuti aliyense akudziwa kuti ndende sizimangothamangira paki ndi makalasi panjira: Palinso njira zina zochitira masewera olimbitsa thupi, zomwe tidzanenanso.
Bengwa
Chimodzi mwazinthu zothandiza kwambiri kwa mtima - Berpi. Kuchita masewera olimbitsa thupi ndi kuphatikiza kwa kudumpha, mbanja ndi maprates ndikuphatikiza minofu yonse ya thupi lanu, mwachangu zimachulukitsa zotchingira zonenepa 19 mphindi. Zochita izi zimakhala ndi zosiyana kwambiri, chifukwa simugwedeza: Berp ndi mpando wokhala ndi mipando, zowonjezera, ndipo zimakuthandizani Kuchokera ku Edema, kumalimbitsa chitetezo chitetezo chakhungu ndikusintha khungu. Njira imodzi imayenera kupangidwa pafupifupi mphindi 5, kusinthana mogwirizana ndi masewera ena.
Kuthamangabwinobwino kwambiri
Chithunzi: Unclala.com.
Squats yokhala ndi kudumpha
Kuchita izi ndi kothandiza kwambiri kuposa ma squats wamba, chifukwa amaphatikiza otsutsa omwe mumapanga kudumpha chakuthwa. Njira yochita masewera olimbitsa thupi ndi motere: Pangani mwakuya ndi mawonekedwe a miyendo yocheperako, kenako ndikudumphira kunja, ndikukulitsa bwino kwambiri pilo la Kumanzere kwa udindo. Kuchita masewera olimbitsa thupi kumalimbitsa ndikuwotcha zopatsa mphamvu. Njira imodzi yokhala ndi kulumpha kuyenera kuchitika kwa mphindi 2-3 popanda yopuma.
Kudumpha masewera - khadi yovomerezeka kwambiri
Chithunzi: Unclala.com.
Kulumpha ndi chingwe
Kuchita izi ndi chinthu chosavuta kwambiri kuti mubwere nawo kadiography. Monga lamulo, padzakhala chingwe mu masewera olimbitsa thupi, koma ndibwino kugula yanu, yoyenera kukula. Kutalika kwa chingwe kuyenera kukhala m'chiuno ngati muyika mapazi anu ku malo ake, ndipo ma handolo amawumitsa manja anu. Kudumpha ndi kudumpha kumathandizira kuchepa thupi ndikubweretsa thupi mwachidule nthawi yochepa kwambiri. Kuchita izi sikunda masewera olimbitsa thupi, chifukwa pali njira zingapo zodumpha: Mutha kudumpha osati m'malo mwake, koma kuchokera mbali yosavuta, komanso munjira yosavuta, kumapaka mapazi anu. Muyenera kudumphadumphadumpha: ndikusinthanso mphamvu ndikudumphira kuthamanga, kupumula masekondi 15-20 pakati pa njira.