Zoyeserera 5 Zolimbana ndi Bra Bulge ndikuwononga Kumbuyo Kwanu

Zamkati

• Khalani omasuka mu bra yanu
• Kubweretsa wopanda bulge kumbuyo, kumbuyo
• Chitani izi katatu:
  
• Momwe mungachitire masewera olimbitsa thupi
• Kutulutsa
• Bent-over dumbbell mizere
• Superman
• Makina oyendetsa mutu wa Pilates
• Dzanja likuyenda
• Mayeso omaliza

Khalani omasuka mu bra yanu

Tonse tili ndi chovalacho - chomwe chimakhala mu kabati yathu, kudikirira koyamba pazithunzi zathu zobadwa motere. Ndipo chinthu chomaliza chomwe tikufunikira ndi chifukwa chilichonse, monga buluu yodabwitsayo, kuti ichepetse kudzidalira kwathu ndikupangitsa kuti tisamve kulimba komanso kukongola.

Ngakhale kulondolera bulge bulge kumawoneka ngati ndikofunika kuyang'ana smokin 'mu chovala, kulinso kupambana-kupambana pa thanzi lanu. Msana wanu ndi gawo lanu (monga abs wanu) ndipo ndikofunikira pakuyenda tsiku ndi tsiku ndikukhalabe ndi moyo wathanzi. Chifukwa chake kuyeserera zolimbitsa thupi izi kumatha kuthandizira kukulitsa kukhazikika kwanu, kukhazikika, ndi kulimba, ndikuthana ndi kupweteka kwa msana.

Ndiye kodi mukuyembekezera chiyani? Gwirani mphasa yanu, zopumira pang'ono, ndi matawulo awiri ang'ono, kenako ikani ndondomekoyi mu kalendala yanu.

Kubweretsa wopanda bulge kumbuyo, kumbuyo

Mutatha magawo anu a mtima, gwiritsani zolemera. Yesani machitidwe asanuwa pomaliza magawo atatu a ma reps 10 pa zochitika zilizonse, kenako pitilizani.

Chitani izi katatu:

• Mapuloteni 10
• Mizere 10 yopindika
• Mzere wosokonekera wa 10
• Makina oyendetsa ndege a Pilates
• Masamba 10 amanja

Kutsanzikana ndi mafuta ouma msana sikungokonzekera mwachangu, koma zotsatira zake zitha kukhala chisangalalo cha nthawi yamasika mutavumbulutsa minofu yanu yatsopano.

Tikukhumba mutatha kuwona kuti muchepetse chilichonse chomwe chimatuluka mozungulira bulasi yanu, koma sizingatheke! Kuti muwone mbali zonse zomwe kamisolo kamakhudza ndikuchepetsa mafuta onse, zimafunikanso kudya zakudya zopatsa thanzi komanso kukhala ndi mtima wokhazikika.

Momwe mungachitire masewera olimbitsa thupi

Kutulutsa

Pullup ndi imodzi mwazovuta kwambiri zolimbitsa thupi zomwe mungachite. Imagwira msana wanu wonse, ndiwo ma lats anu, omwe amakhala pansi pa bulus bulge. Pitani pamakina othandizira a pullup kuti mupange mphamvu yanu ndikukhala pro pullup.

Zida zofunikira: Makina osunthira othandizira

1. Yambani mwakulendewera pakhola lakumanja ndi manja anu owongoka ndi manja kutambasuka.
2. Dzikongoletseni pokhota magolo anu ndi kuwakokera pansi. Chibwano chanu chikadutsa kapamwamba, tsitsani pansi koyambirira.

Ngati mulibe mwayi wopeza makina a pullup, mutha kuyesanso imodzi mwanjira zina zamanja kuchokera kubukuli.

Bent-over dumbbell mizere

Zochita zina zomwe zimayang'ana ma lats anu, mizere yolumikizidwa ya dumbbell mwina idzakhala yosavuta pang'ono kuposa ma pullups, koma musalole kuti ikupusitseni - mupezabe bang yambiri ya tonde wanu.

Zida zofunikira: Zolankhula za 2 zoyambira ndi mapaundi a 10 ngati ndinu newbie

1. Gwirani dumbbell mdzanja lililonse ndikumangirira m'chiuno kuti thupi lanu lakumtunda lizingoyenda pamtunda wa madigiri 45 kulowera pansi. Manja anu ayenera kupachikidwa patsogolo panu, mozungulira pansi.
2. Kusunga mutu wanu ndi khosi kulowerera ndale, kubwerera mowongoka, ndikukhazikika pakati panu, pindani zigongono ndikukweza ma belu kumbali zanu, ndikumangirira magolovu anu pafupi ndi thupi lanu.
3. Zolumikizira zikakuthira m'chiuno, pumulani ndikufinya minofu yanu yakumbuyo (ma lats anu ndi ma rhomboids) musanatulutse mikono yanu pang'onopang'ono mpaka poyambira.

Muthanso kuchita izi moyenera kuti mulimbitsa thupi kwambiri.

Superman

Mukamagwira ntchito kumbuyo kwanu simungathe kuiwala gawo lakumunsi. Pakafukufuku wa 2013 wa yemwe adachita zolimbitsa thupi zolimbitsa thupi katatu pa sabata kwamasabata a 10, panali kuwonjezeka kwakukulu kwamphamvu ya minofu ndikukula kwa msana. Lowani ife!

Zida zofunikira: palibe

1. Gonani pansi ndi manja anu atatambasulidwa patsogolo panu, mutu wanu uli bwino, ndi nsonga za mapazi anu pansi.
2. Kuti mumalize kusuntha, nthawi yomweyo kwezani miyendo ndi mikono yanu mainchesi angapo osakweza mutu wanu. Pumulani kwachiwiri kapena awiri pamwamba, kenako mubwerere kuti muyambe.

Makina oyendetsa mutu wa Pilates

Makina osindikizirawo amagwiritsa ntchito mapewa anu komanso kumbuyo kwanu. Kuphatikiza apo, chifukwa kusunthaku kumachitika mutakhala pansi, mudzakhala mukukula mtima wanu m'njira yayikulu.

Zida zofunikira: mabelu awiri opepuka, 5 kapena 10 mapaundi iliyonse

1. Yambani kukhala pansi ndi miyendo yanu yokhotakhota ndipo mapazi anu akukhudza kutsogolo kwanu.
2. Pokhala ndi cholumikizira m'manja ndi manja anu akuyang'ana panja, yambani ndi zolemera zopumira paphewa.
3. Kulimbitsa maziko anu, onjezani mikono yanu, ndikukankhira zolemera ndikukhala kutali ndi inu. Muyenera kumva izi m'ma lats anu.
4. Bwererani poyambira ndikubwereza.

Dzanja likuyenda

Monga tanenera poyamba, msana wanu umawerengedwa kuti ndi gawo la maziko anu, ndipo mkono wanu ndiwowongolera. Monga momwe dzinalo likusonyezera, imaperekanso mikono yanu kuthamangira ndalama zawo, ndiye kupambana-kupambana m'buku lathu.

Zida zofunikira: zoterera kapena chida chofananira, monga mbale zamapepala kapena matawulo ang'onoang'ono awiri, kuphatikiza mphasa

1. Tangoganizirani malo oyambira pamphasawo, pamiyendo yonse inayi mutayendetsa pansi pamanja.
2. Limbikitsani abs yanu ndikuyamba kukankhira manja anu patsogolo panu momwe mungathere osakhudza pansi.Onetsetsani kuti maziko anu akukhala otanganidwa ndipo chiuno chanu sichitha.
3. Pepani pang'onopang'ono kuti muyambe kukoka manja anu ndikubwezeretsanso pachifuwa chanu.

Mayeso omaliza

Zachidziwikire, pakhoza kukhala woyambitsa wina ku bul bulge. Ndipo iyi ingakhale nkhani yosangalatsa ya "ndiwe, osati ine." Ndiye dzifunseni kuti: Kodi ndavala sikisi yoyenera? Kutembenuka,. Pezani akatswiri oyenerera kapena gwiritsani ntchito chowerengera kukula kwa bra kuti muwonetsetse kuti simukuchititsa kuti mosazindikira mukukula ndi kukula kolakwika.

Mukakhala ndi squared away, pitilizani kuyang'ana pazakudya, Cardio, ndi kulimbitsa mphamvu. Mudzakhala mukuti buh-bye to bra bulge in no time, which is just the bonus win to to have a sexy back that has your back on feeling good, and standing tall and proud in your own skin.

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.