Ikinyoma Mbere. "Nzajya muri salle, ndakurahiye"
Ubu ni ukubeshya, ahanini bireba abakobwa. Banyanwe no kugaragara kw'abakinnyi bivuye ku cyiciro cyumubiri, abakobwa bamwe bemeza ko amasomo abigana azabihindura viking. Ariko mfite impungenge gutuza, hamwe numubare wa testosterone, uva muri kimwe cya kabiri cyabaturage, ntibishoboka. Ntabwo no ku bagabo bose bashoboye kugera kuri hypertrophy ikomeye (kwiyongera) mu mitsi, icyo cyo kuganira ku bakobwa. Kubwibyo, wumve neza gutangira imyitozo myiza. Ibi bizafasha gushimangira corset yimitsi hanyuma ukageraho neza. Nibyiza, abakinnyi n'abakinnyi bava mubyiciro byumubiri bafite amabanga yabo.
Icyambu cya kabiri. "Pilates Fitness - Kuba Pansiyo n'abanebwe"
Abantu benshi batekereza ko amasomo kuri sisitemu ya pilate arikintu kimeze kurambuye cyangwa utumva impamvu ari hafi. Mubyukuri, Pilato ni imyitozo yuburemere nuburemere bwacyo kumatsinda yose yimitsi, cyane cyane gushimangira imitsi yinyuma hanyuma ukande. Niba ukora imyitozo yose neza, nyizera, ntibizagaragara ko byoroshye kuri wewe.
Urukundo - Nyampinga w'Uburusiya mu byiciro "Fitness Bikini"
Ikinyoma 3. "100 Squats izakora ikibuno cyanjye"
Nubwo wagerageza gute gushyikirana gute, kora mahs ifite ibirenge, genda hamwe na rubbober kumaguru - ikibuno ntabwo "gita". Imitsi ikura gusa muburemere bihagije, ikeneye buri gihe kongera kwiyongera, kurya neza kandi bihagije gusinzira. Kubwibyo, niba ufite umurimo wo kongera ikibuno cyangwa izindi tsinda ryimitsi, nibyiza kuvugana numutoza wihariye. Bizakora gahunda yo gukora imyitozo, ishingiye kubiranga ubuzima bwawe nubu buryo bwumubiri.
Ikinyoma 4. "Amabere nk'ibitabo birashobora kandi guhura"
Kubwamahirwe, ni ubuyobe bwimbitse. Isanduku y'abagore igizwe no guhambira tissue na mammary glande, aho imbaraga z'umubiri zitagira icyo zigira. Ariko, guhugura imitsi yigituza, urashobora kongera amajwi yabo, bizafasha kuzamura amabere, no gukora kumitsi yinyuma n ibyuma, urashobora kugera ku guhishura igituza, nacyo kizakora amabere akomeye indashyikirwa. Ariko kugirango wiyongere mubunini bwigikombe cyambaye igikombe ugomba guhindukirira umuganga ubaga plastike.
Ikinyoma 5. "Niba mpindukisha itangazamakuru, noneho nzagira ikibuno cya Aspen"
Imwe mu migani isanzwe. Gukora imitsi igororotse kandi ihindagurika yinda (ku isanduku yoroshye - kanda), utanga umusanzu kuri hypertrophy yabo, ni ukuvuga kwiyongera. Kubwibyo rero, kuzunguza itangazamakuru, urashobora kugera kubutabazi bwiza cyangwa cube ku gifu, niba wubahiriza imirire ikwiye. Kandi imitsi yibishishwa ishinzwe ingano yumuriro, iherereye munsi yimitsi igororotse kandi ya oblique yinda. Ni imyitozo yiyi mitsi izafasha kubona ikibuno gito. Kubwibyo hariho imyitozo idasanzwe yo guhumeka, icyuho nimyitozo kuva kuri sisitemu ya pilate.
Ikinyoma 6. "Mfite uburemere bwinshi, nkeneye amahugurwa ya Cardio gusa"
Benshi mu mahanga batangira kwiruka bikabije, gutekereza ko ibinure bizatangira gusora hamwe no kumera kw'abatotsi ba mbere. Kubwibyo, imyitozo ngororamubiri ntabwo isuzumwa na gato. Mubyukuri, hamwe namahugurwa yimbaraga nimirire, ubwiyongere bwimitsi iterwa gusa nibibyimba. Niba mubikorwa bya Aerobic, uburyo bwo gutwika ibinure bubaho nyuma yumunota wa 40 wimyitozo ngororamubiri (hamwe na shose yiburyo!), Mumahugurwa yubutaka! Iyi gahunda ibaho nyuma, ariko bibaho! Kubwibyo, ntabwo ari ngombwa kwirinda amahugurwa y'imbaraga. Gahunda yateguwe neza na gahunda izafasha kongera imitsi no kugabanya umubare wibinure ninzozi bizahinduka impamo!
Ikinyoma 7. "Mfite umugongo n'amavi, sinshobora kuzamura uburemere"
Ubwa mbere, urashobora gukorana nuburemere bwawe. Gusunika, gukurura, ibitero nindi myitozo nyinshi bizafasha gukora corsecle ikomeye. Icya kabiri, ntukeneye gufata uburemere bunini. Buhoro buhoro, kwiyongera, birashoboka kongera uburemere, guteza imbere imitsi kubice byibibazo byumubiri. Byongeye kandi, hari abigana benshi, aho ushobora gukora imyitozo yitaruye, ku itsinda ryimitsi yihariye, ntabwo rirenga ubwonko aho umutwaro wingenzi utifuzwa. Hugura ibyo dutoza. Imitsi ikomeye - Kurinda ingingo zawe.
Ikinyoma 8. "Amahugurwa kuri buri musuko ni meza cyane kandi akora neza kuruta uburemere bwubusa"
Niba uri akamenyetso muri siporo, birumvikana ko ari byiza gutangira imyitozo yitaruye. Psychologique no kumubiri byoroshye. Ariko umubiri ufite umutungo wo kumenyera imizigo, kubwigihe cyose ndacyasaba kwimukira mumahugurwa nuburemere bwubusa. Ibi bizamura amplitude yingendo, harimo imikoranire yimitsi itandukanye icyarimwe. Mubyongeyeho, imyitozo hamwe nuburemere bwubuntu bwahuguye guhuza ingendo, nkuko ibintu bisigaye bigaragara. Bose hamwe bizafasha gutanga igisubizo gikomeye hormonal yumubiri, kandi uzegera intego yifuzwa.
Ikinyoma 9. "Nzahugura buri munsi, mbona intego vuba."
Muri byose ukeneye igipimo, kandi no mumahugurwa. Umubiri ugomba kugira umwanya wo gukira nyuma yimitwaro. Kandi umubare munini wamahugurwa arashobora kuganisha kumihangayiko, ingaruka ziyishobora kuba ihohoterwa muri sisitemu ya hormonal na sisitemu yumubiri. Kubwibyo, birakenewe guhugura byibuze buri munsi kugirango ibinyabuzima bigire umwanya wo gukira umutwaro mushya.
Ikinyoma 10. "Nzajya muri salle rimwe mu cyumweru, birahagije kubungabunga imiterere yumubiri"
Kandi iyi ni irindi rikabije. Oya, ibi ntibihagije, muri rusange, kuvuga, ntacyo. Nyizera, kuko icyumweru umubiri wawe uzibagirwa ibyo nuburyo watoje, kandi buri mugisha uzamubera nkuwambere. Kubwibyo, kugura abiyandikisha kuri club ya fitness, birakenewe kumva ko kugirango ugere kubisubizo bikenewe kwitabira salle byibuze inshuro 2-3 mucyumweru. Umubiri uzahabwa igihe cyagenwe mugihe, guhangayika neza, urakoze ushobora kugera kubisubizo bigaragara.
Wiyiteho, kora siporo ubishaka kandi wibuke ko ushobora gukora verisiyo nziza wenyine.