Zochita Zabwino Kwambiri Zowotcha Belly Fat

Zamkati

• Mzere Wakufa Triceps Kickback
• Biceps Curl ndi Front Lunge
• Gulu ndi Push Press
• Bweretsani Lunge ndi Russian Twist
• Bridge ndi Press-Grip Chest Press
• Njinga
• Onaninso za

Nthano yolimbitsa thupi nambala wani: Kuchita masewera olimbitsa thupi omwe amalunjika kudera linalake kudzawona-kuchepetsa mafuta pamalo omwewo. ICYMI, ndizobodza kwathunthu (monga nthano zina za minofu ndi mafuta zomwe muyenera kuwongoka). Izi zikutanthauza kuti ma crunches atha kukhala akupanga m'mimba mwamphamvu, koma sangawotche mafuta am'mimba atakhala. pamwamba ya akatumba amenewo.

Koma kufuna kuchotsa mafuta am'mimba ndichinthu chofala komanso o-relatable olimba ... ndiye mtsikana amachita chiyani akafuna kuwotcha mafuta am'mimba?

Yankho: Tentha mafuta kuyambiranso. Njira yabwino yochitira zimenezo? Ndikumanga minofu, chophatikiza chowotcha kalori chimayatsa moto thupi lanu lonse - osati gulu limodzi laling'ono laminyewa. Mphunzitsi wamkulu wa Nike Rebecca Kennedy ali pano ndi mayendedwe athunthu kuti muwonjezere pazomwe mumachita pazopindulitsa mafuta owonjezera pamimba. Osangowona zotsatira m'mimba mwanu, koma mumanganso miyendo yolimba, mikono, komanso maziko. (Ndipo, ayi, simudzachuluka.)

Momwe imagwirira ntchito: Chitani zonsezi palimodzi chifukwa cha kuchuluka kwa ma seti ndi ma reps omwe asonyezedwa pakulimbitsa thupi kwathunthu, kapena ingowonjezerani pazomwe mumachita.

Mufunika: Seti ya ma dumbbells apakati

Mzere Wakufa Triceps Kickback

A. Imani ndi mapazi motalikirana m'chiuno-m'lifupi mutagwira dumbbell m'dzanja lililonse ndi mbali.

B. Mangirira patsogolo m'chiuno ndi mawondo opindika pang'onopang'ono, kutsitsa mabelu patsogolo pa shins.

C. Ndikumbuyo kwakumbuyo pansi, pangani ma dumbbells pachifuwa, kujambula zigongono pafupi ndi nthiti ndi mitengo ya kanjedza yoyang'ana mkati.

D. Finyani ma triceps kuti awongole manja, zikhato zikuyang'anabe mkati.

E. Sinthani mayendedwe kuti mubwerere poyambira.

Chitani magawo atatu a 8 obwereza.

Biceps Curl ndi Front Lunge

A. Imani ndi mapazi pamodzi mutagwira dumbbell m'dzanja lililonse ndi mbali.

B. Pita patsogolo ndi phazi lamanja, kutsikira kumtunda wakutsogolo mpaka ntchafu yakutsogolo ikufanana ndi nthaka. Nthawi yomweyo, sinthanitsani mitengo ya kanjedza moyang'ana kutsogolo, ndipo pindani zopindika mpaka mapewa kotero mitengo ya kanjedza imayang'anizana ndi thupi.

C. Dinani phazi lakumanja kuti mubwerere m'mbuyo ndikutsitsa ma dumbbell ndikuwongolera, kubwerera pomwe poyambira.

Chitani magawo atatu a 8 obwereza.

Gulu ndi Push Press

A. Imani ndi mapazi okulirapo pang'ono kuposa kutambasula m'chiuno, ma dumbbells olumikizidwa pamapewa ndi zikhatho zomwe zikuyang'ana mkati.

B. Ikani mu squat mpaka ntchafu zifanane ndi pansi.

C. Imirirani ndikusindikiza dumbbell kumanja, chikhatho chang'anani mkati. Chepetsani pang'onopang'ono mmbuyo mpaka pamalo ozunguliridwa.

D. Nthawi yomweyo tsitsani mu squat ina, kenako imani ndipo kanikizani cham'mutu cham'mwamba pamwamba. Pepani pang'ono kuti mubwerere poyimitsidwa.

E. Nthawi yomweyo tsitsani mu squat ina, ndiye imani ndikusindikiza ma dumbbell onse pamwamba. Pang'onopang'ono tsitsani mmbuyo pa malo oyambira. Ndiye 1 rep.

Chitani magawo atatu a maulendo asanu.

Bweretsani Lunge ndi Russian Twist

A. Imani ndi mapazi limodzi mutanyamula cholumikizira cham'mbali ndi manja onse kutsogolo kwa batani lamimba.

B. Bwererani mmbuyo ndi phazi lakumanja, kutsika pansi mpaka ntchafu yakutsogolo ikufanana ndi pansi. Panthawi imodzimodziyo, potoza torso kumanzere, kufika pa dumbbell pafupi ndi chiuno chakumanzere koma kuyang'anitsitsa kutsogolo.

C. Limbikitsani torso kumbuyo ndikudina kumanzere kumanzere kuti mupite patsogolo ndikubwerera poyambira. Bwerezani mbali inayo. Ndiye 1 rep.

Chitani magawo atatu a 8 obwereza.

Bridge ndi Press-Grip Chest Press

A. Gona chafufumimba pansi, mapazi ali athyathyathya ndi mawondo kuloza ku denga. Mitengo imakanikizidwa pansi ndi zigongono zopindika pamakona a 90-degree, atanyamula cholumikizira mdzanja lililonse ndi mitengo ikhathamira mkati.

B. Limbikitsani zidendene kuti mukweze m'chiuno molunjika ndi mawondo mukukanikiza ma dumbbells molunjika paphewa.

C. Chepetsani m'chiuno ndi ma dumbbells kubwerera pamalo oyambira.

Chitani magawo atatu a 8 obwereza.

Njinga

A. Gona pansi ndi miyendo yotambasulidwa ndi manja kumbuyo kwa mutu, zigongono lonse.

B. Kwezani mapazi kuti musunthe kuchokera pansi, kukanikiza m'munsi pansi ndikukokera mchombo ku msana.

C. Jambulani bondo lamanja moyandikira pachifuwa, torso yozungulira kuti mukhudze chigongono chakumanzere mpaka bondo lamanja.

D. Sinthani, kutambasula mwendo wakumanja kuti ugwedezeke ndikujambula chigongono chakumanja mpaka bondo lamanzere. Ndiye 1 rep.

Chitani 2 magulu 15 obwereza.

Onaninso za