Njira Yotulutsira Ma Cellulite Imatenga mphindi 20 kapena Kuchepera

Zamkati

• Zomwe mungachite
• 1. Yendani ndi lunge kumbuyo
• 2. Lungeti lopindika
• 3. Lunge lateral
• 4. Gawa squat
• 5. Mulatho waulemerero
• 6. squat kudumpha
• 7. Khola lolimba lopindika
• Zinthu zofunika kuziganizira
• Mfundo yofunika
• 3 Kusunthira Kulimbitsa Ulemerero

Zomwe mungachite

Ngati mukuyang'ana mbali zazing'ono za ntchafu zanu ndi matako anu, dziwani kuti simuli nokha. Deta ina imasonyeza kuti kulikonse kwa amayi achikulire ali ndi cellulite kwinakwake pa matupi awo.

Cellulite siyiyikulu kwenikweni. M'malo mwake, anthu ena atha kukhala kuti amatengera chibadwa chawo. Ngakhale ndizosatheka kuchotsa cellulite kwathunthu, pali zinthu zomwe mungachite kuti muchepetse mawonekedwe ake.

Kulimbitsa mphamvu - makamaka mukaphatikiza zakudya ndi cardio - kumatha kuchepetsa mafuta amthupi ndikulumikiza minofu, kuthandiza kufafaniza zina mwazomwe zimapangika.

Takonzeka kuyamba? Zomwe mukusowa ndi mphindi 20 kuti muyesetse izi.

Malizitsani zoyambira zitatu zoyambirira, kenako malizitsani zomwe mumachita ndi masewera anayi omaliza omaliza. Sakanizani kuyambira kulimbitsa thupi mpaka kulimbitsa thupi!

1. Yendani ndi lunge kumbuyo

Mufunika benchi kapena malo ena okwera kuti musunthike. Imagwira ma quads, ma glutes, ndi ma khosi anu, kukupatsirani ndalama zambiri.

Kuti musamuke:

1. Yambani poyimirira mita 1-2 kuchokera pa benchi.
2. Ndi phazi lako lakumanja, pita pabenchi, kukankhira chidendene chako. Phazi lanu lakumanja likafika pa benchi, yendetsani bondo lanu lamanzere kumwamba.
3. Gwetsani mwendo wanu wakumanzere pansi, ndikubwerera kumbuyo pa benchi kupita poyambira.
4. Phazi lanu lamanzere likangofika pansi, bwererani cham'mbuyo ndi mwendo wakumanja. Bwererani kuti muyambe.
5. Lembani magawo atatu a maulendo 10 ndi miyendo yonse.

2. Lungeti lopindika

Chinsinsi cha zofunkha zozungulira ndikugwira ntchito mbali zonse za minofu yolimba. Lunge lopindika limagunda gluteus medius - zomwe ndizofunikira pakukhazikika m'chiuno - kuwonjezera pakupanga ma quads ndi ma hamstrings anu.

Kuti musamuke:

1. Yambani poyimirira ndikulumikiza mapazi anu m'lifupi ndi mikono mutakhazikika bwino patsogolo panu kuti mukhale olimba.
2. Limbani mutu wanu ndikusunga chifuwa chanu, yambani kupindika mwendo wanu wamanzere ndikubwerera cham'mbuyo ndi mwendo wakumanja, kuwoloka pakatikati kuti phazi lanu lamanja ligwere kumbuyo kwanu - monga momwe mungakhalire mukadapindika.
3. Pambuyo pang'ono, pendani chidendene chakumanzere ndikubwerera kudzayamba.
4. Sinthani miyendo ndikubwereza masitepe omwewo. Uyu ndi rep.
5. Lembani magawo atatu a maulendo 10, kupumula mphindi imodzi pakati pa seti.

3. Lunge lateral

Mbali yam'mbali imakhudzanso ntchafu zamkati ndi zakunja, ndikupangitsa kuti thupi lizizungulira bwino.

Kuti musamuke:

1. Imani ndi mapazi anu m'lifupi-paphewa ndi mikono yanu pambali panu.
2. Kuyambira ndi mwendo wakumanja, tengani gawo lalikulu kumbali - kupindika bondo lanu lamanzere ndikudziyesa ngati mwakhala pampando - ndikukweza manja anu patsogolo panu nthawi imodzi kuti mukhale olimba. Mwendo wanu wakumanja uyenera kukhala wowongoka.
3. Lembani mawonekedwe apa: Chifuwa chanu chiyenera kukhala chokwera ndipo matako anu akuyenera kukhala kumbuyo ndi pansi, ndikulunjika kuzinthu zolimba ndi zotchinga. Kuchita izi kumafuna kusinthasintha pang'ono komanso kuyenda m'chiuno mwanu, chifukwa chake musakakamize chilichonse chomwe sichimveka bwino.
4. Bwererani pamalo oyambira ndikukankhira kuchokera kuphazi lanu lamanja. Malizitsani kubwerera kwa 10-12 mbali iyi, kenako sinthani miyendo ndikubwereza ma reps 10-12 mbali inayo.

4. Gawa squat

Mufunika benchi kapena malo ena okwera kuti mumalize squat yaku Bulgaria. Kusunthaku kumagwiritsa ntchito ma quads, ma hamstrings, ndi glutes anu.

Ngati mukusowa chovuta, gwirani cholemera cholemera kupyola pakatikati m'manja kuti mumve kutentha.

Kuti musamuke:

1. Dulani maimidwe anu ndikuyimirira moyang'anizana ndi benchi, ndikukweza phazi lanu lakumanzere pamwamba pake ndipo mwendo ndi dzanja lanu lamanja munabzala pafupi kutalika kwake.
2. Ndi cholimba pakati panu, lunge ndi mwendo wakumanja, sungani chifuwa chanu, mpaka ntchafu yanu yakumanja ikufanana ndi nthaka.Mungafunike kusintha kukhazikitsidwa kwa phazi lanu lamanja pano kuti muwonetsetse kuti muli ndi mawonekedwe oyenera.
3. Bwererani kuyimirira.
4. Bwerezani kubwereza 12, kenako sinthani miyendo.

5. Mulatho waulemerero

Mosiyana ndi machitidwe ena am'miyendo, kusunthika uku kotsata sikumakakamiza kumbuyo kwanu.

Ngati mlatho wamtundu wachikhalidwe umakhala wosavuta kwambiri, sinthani kusiyanitsa kwamiyendo imodzi. Kuti muthe kukhala ndi vuto lalikulu kwambiri, yesani mchiuno cholemera.

Kuti musamuke:

1. Yambani mwagona pansi mawondo anu atawerama, mapazi anu atagwa pansi, ndi mikono yanu m'mbali mwanu ndikugwetsa pansi.
2. Lembani ndi kukankhira zidendene zanu, kukweza m'chiuno mwanu mwa kugwiritsira ntchito mutu wanu, glutes, ndi hamstrings. Thupi lanu liyenera kupanga mzere wolunjika kuchokera kumtunda kumbuyo mpaka mawondo.
3. Pamwamba, pumulani ndi kufinya, kenako mubwerere pomwe mwayambirapo.
4. Lembani magawo atatu a maulendo 15-20.

6. squat kudumpha

kudzera pa Gfycat

Kusunthika kwakukulu kumeneku kumatha kukhala kovuta. Si za oyamba kumene kapena aliyense amene ali ndi nkhawa zamalumikizidwe awo.

Kuti musamuke:

1. Yambani poyimirira ndikulumikiza mapazi anu m'lifupi ndi mikono yanu pambali panu.
2. Yambani kubisalira - yerekezerani kuti mwakhala pampando mikono yanu ikutuluka patsogolo panu.
3. Pakukwera, dzilimbikitseni kulumpha, ndikubweretsa manja anu kuti muthandizire gululi.
4. Bwerani mofatsa momwe mungathere, lolani kuti mipira ya mapazi anu igunde kaye, kenako nthawi yomweyo khalani pansi ndikubwereza.
5. Lembani magulu atatu a maulendo 10-15.

7. Khola lolimba lopindika

Mufunika mpira wolimba kuti mumalize ntchitoyi, choncho sungani tsiku lochitira masewera olimbitsa thupi. Musalole kuti kusuntha kwa thupi kukupusitseni - ndikosavuta, koma mudzamva tsiku lotsatira.

Kuti musamuke:

1. Ikani kumbuyo kwanu ndi mpira wolimba pansi pa miyendo ndi mapazi anu apansi. Ikani manja anu kumbali ndi mitengo ya kanjedza pansi.
2. Pogwiritsa ntchito maziko anu ndi glutes, kanikizani m'chiuno mwanu kuti thupi lanu, kuyambira kumtunda mpaka kumapazi, likhale mzere wolunjika.
3. Sakanizani miyendo ndi mapazi anu m'munsi mu mpira kuti mukhale okhazikika.
4. Pogwiritsa ntchito zingwe zanu, kokerani zidendene zanu kumtunda mpaka mapazi anu atakhala pansi.
5. Bwererani ku malo owongoka. Uyu ndi rep.
6. Lembani magawo atatu a 10-12 obwereza.

Zinthu zofunika kuziganizira

Malizitsani izi kawiri pa sabata kuti thupi lanu likhale lolimba ndikuphulitsa cellulite.

Onetsetsani kuti mukutentha bwino. Ganizirani kwa mphindi 10 zowala za cardio ndikuwonjezera kutambasula kwamphamvu musanayambe.

Ngati masewerowa akhala osavuta, onjezerani reps. Mukatha kuchita 20 pa thupi lolemera, onjezerani zolemera ndi barbell kapena dumbbells.

Kuti mupindule kwambiri ndi chizolowezi ichi, onetsetsani kuti mukudya zakudya zopatsa thanzi ndikupeza cardio wamba. Kuchepetsa mafuta amthupi ndikofunikira pakuwulula zamiyala ndi kufafaniza cellulite.

Mfundo yofunika

Tsatirani chizolowezi ichi, limodzi ndi malangizo athu ena, ndipo muyenera kuyamba kuwona zotsatira mu miyezi ingapo.

3 Kusunthira Kulimbitsa Ulemerero

Nicole Davis ndi wolemba waku Boston, wophunzitsa za ACE, komanso wokonda zaumoyo yemwe amagwira ntchito yothandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Malingaliro ake ndikuti muphatikize ma curve anu ndikupanga zoyenera - zilizonse zomwe zingakhale! Adawonetsedwa m'magazini ya Oxygen "Future of Fitness" m'magazini ya June 2016. Tsatirani iye mopitirira Instagram.