Zochita Zolimbitsa Thupi: Kuchita Zolimbitsa Thupi za Cellulite

Zamkati

• Mukudabwa momwe mungachotsere cellulite? Onani mayankho awa a cellulite kuchokera Maonekedwe lero.
• Zochita zolimbitsa thupi zotsogola izi zimaphatikizapo masewera olimbitsa thupi a cardio ndi mapulani olimbitsa thupi a cellulite omwe angapangitse thupi lanu kukhala losalala nthawi yomweyo.
• PHUNZIRO
• Zochita Zolimbitsa Thupi
• Kutentha / Kuziziritsa kwa ma Cellulite Exercise
• Mphamvu, Konzani ndi Kuyankha Ndondomeko za Ma Workout Routines
• Malangizo Olemera
• Dziwani zambiri zazokhudza machitidwe olimbitsa thupi omwe amaletsa cellulite zabwino!
• Malangizo a Cardio Workout
• Kutenthetsa/Kuziziritsa Kulimbitsa Thupi kwa Cellulite
• Njira 1 ya Cardio Workout 1: Sankhani makina anu
• Njira 2 ya Cardio Workout 2: Tulutsani kunja
• Njira 3 ya Cardio Workout 3: Pezani gulu
• Onaninso za

Mukudabwa momwe mungachotsere cellulite? Onani mayankho awa a cellulite kuchokera Maonekedwe lero.

Zofinyira zimatha kukhala zokongola - koma osati zikawoneka m'chiuno, m'chiuno ndi ntchafu.Ngati mukuvutitsidwa ndi mawonekedwe osagwirizana a khungu pamunsi mwa thupi lanu (kapena kwina kulikonse), ingoyesani pulogalamu yozizwitsa iyi kuti mukhale ndi thupi losalala, lolimba, labwino.

Ndondomekoyi imachokera pazaka za kafukufuku zomwe zimapanga maziko a buku latsopano la No More Cellulite (Perigee, 2003) ndi guru guru Wayne Westcott, Ph.D., ndi Rita LaRosa Loud wa South Shore YMCA ku Quincy, Mass.

Kutengera pulogalamu ya Westcott, timayika mayeso a 18 kudzera pa mphindi 40 za masewera olimbitsa thupi komanso zolimbitsa thupi, masiku atatu pa sabata kwamasabata asanu ndi atatu. Zotsatira zathu Maonekedwe kuphunzira ndi kuphunzira za No More Cellulite kuphatikiza zinali zodabwitsa kwambiri; akazi adakhetsa pafupifupi mapaundi a 3.3 amafuta, adapeza pafupifupi mapaundi a 2 a minofu ndikuchepetsa cellulite - popanda kudya. (Omwe amatsatiranso zakudya zopatsa thanzi amataya mafuta pafupifupi katatu komanso mapaundi ena 6 kuposa gulu lokhalo lochita masewera olimbitsa thupi).

"Cellulite ndimavuto awiri - minofu yocheperako komanso mafuta ochulukirapo," akutero Westcott ndi Loud. "Pulogalamuyi imapereka yankho la magawo awiri - minofu yambiri komanso mafuta ochepa."

Tsopano ndi nthawi yanu. Chitani masewera olimbitsa thupi kwa milungu isanu ndi itatu ikubwerayi (onjezani chilimbikitso ndi zakudya zopatsa thanzi kuti mupeze zotsatira zabwino) ndipo ma dimples omwe mudzakhala mumasewera adzakhala pankhope yanu.

Ngati mukufuna kudziwa zambiri za momwe mungatulutsire cellulite, ingotsatirani zochitika zolimbitsa thupi, kuphatikiza kulimbitsa thupi kwa cardio komwe tafotokozaku.

Zochita zolimbitsa thupi zotsogola izi zimaphatikizapo masewera olimbitsa thupi a cardio ndi mapulani olimbitsa thupi a cellulite omwe angapangitse thupi lanu kukhala losalala nthawi yomweyo.

PHUNZIRO

Zochita Zolimbitsa Thupi

Masiku atatu pa sabata, chitani masewera olimbitsa thupi a mphindi 20 (onani malingaliro kumanja), ndikutsatira mphindi 20 kapena kulimbitsa mphamvu pamakina patsamba 148-151. Pezani tsiku lopuma pakati pa masewera olimbitsa thupi a mphindi 40.

Kutentha / Kuziziritsa kwa ma Cellulite Exercise

Kutenthetsa kumangidwa koyambira gawo lililonse. Mukamaliza kuchita masewera olimbitsa thupi komanso kulimbitsa thupi, mutha kutambasula magulu anu onse akulu, ndikunyamula gawo lililonse mpaka kutetemera pang'ono kwa masekondi 30 osapumira.

Mphamvu, Konzani ndi Kuyankha Ndondomeko za Ma Workout Routines

Chitani mayendedwe onse 8 mu dongosolo lomwe lalembedwa. Pakusuntha kwa dumbbell kulikonse, chitani ma seti 1-2 a 10-15 reps, kupumula masekondi 60 pakati pa masewera olimbitsa thupi (ngati mungopanga seti imodzi) kapena pakati pa seti iliyonse. Mukamapuma, tambasulani minofu yomwe mwangogwira kumene, ndikugwira gawo lililonse kwa masekondi 15-20.

Ngati mungasankhe kugwiritsa ntchito makina pazomwe mungasunthire, pangani gawo limodzi la ma 12-15 kubwerera, kutambasula pakati pa masewera olimbitsa thupi monga momwe adalangizidwira dumbbell.

Malangizo Olemera

Nthawi zonse gwiritsani ntchito kulemera kochuluka momwe mungathere kuti 1-2 reps yomaliza ikhale yovuta, koma mawonekedwe sangalephereke. Wonjezerani kulemera kwanu ndi 10 peresenti nthawi zonse 15 kubwereza kumakhala kosavuta kumaliza. Onani mawu omasulira kuti mumve zambiri zokhudza kulemera kwake.

Takonzeka kuchita masewera olimbitsa thupi kwambiri?

Dziwani zambiri zazokhudza machitidwe olimbitsa thupi omwe amaletsa cellulite zabwino!

Malangizo a Cardio Workout

Yambani gawo lililonse la masewera olimbitsa thupi ndi mphindi 20 za Cardio, posankha kuchita izi. Yesetsani kusiyanitsa zochita zanu, komanso kulimba kwanu, pafupipafupi kuti muteteze mapiri ndikusungabe zinthu zosangalatsa. Mwachitsanzo, onjezerani nthawi yayitali 1-2 (onani zitsanzo pansipa) sabata (koma osapitilira 2). Mwina mutha kuyenda kapena kuyendetsa Lolemba, kuchita masewera olimbitsa thupi Lachitatu ndikuyesera pulogalamu yamapiri pa mphunzitsi wa elliptical Lachisanu.

Kutenthetsa/Kuziziritsa Kulimbitsa Thupi kwa Cellulite

Onetsetsani kuti muyambe pang'onopang'ono kwa mphindi 3-5 zoyambirira musanawonjezere mphamvu, ndipo nthawi zonse muchepetse mphamvu yanu kwa mphindi 2-3 musanayambe kusuntha mphamvu.

Njira 1 ya Cardio Workout 1: Sankhani makina anu

Khazikika Konzani makina aliwonse a cardio (monga treadmill, stair climber kapena elliptical trainer) kuti azitha kupanga, ndipo mutangotha ​​pang'ono, gwirani ntchito mwamphamvu (muyenera kuyankhula m'mawu amfupi mukamachita masewera olimbitsa thupi) mpaka mutamaliza Mphindi 20 okwana.

Nthawi Mutha kusankhanso mbiri yamapiri pamakina aliwonse omwe ali pamwambapa kuti muwotche pang'ono calorie.

Kutentha kwakanthawi kwama mphindi 20: 100-180 *

Njira 2 ya Cardio Workout 2: Tulutsani kunja

Khazikika Mangani nsapato zanu ndikumenya msewuwu kwa mphindi 20 mukuyenda mwamphamvu kapena kuthamanga (muyenera kuyankhula m'mawu amfupi mukamachita masewera olimbitsa thupi). Musaiwale kuyamba ndi mphindi zochepa mosavuta.

Nthawi Muthanso kusintha mphindi 1-2 zoyenda (kapena kuyenda mwachangu) ndi mphindi 3-4 zoyenda mwachangu kuti muwotche pang'ono.

Kutentha kwakanthawi kwama mphindi 20: 106-140

Njira 3 ya Cardio Workout 3: Pezani gulu

Ngati mumakonda kuchita masewera olimbitsa thupi ndi ena kapena mukufuna kukhala ndi malangizo ochulukirapo, pitani ku kalasi, monga ma aerobics otsika kapena otsika kwambiri, masitepe, kickboxing kapena Spinning. Ngati mungakonde kuchita masewera olimbitsa thupi kunyumba, yesani kanema wa ma aerobics. Ngakhale "The Cellulite Solution Workout" imangofunika kuti muchite mphindi 20 za cardio, mudzawona zotsatira zachangu ngati mungapange gawo lalitali.

Yembekezerani Maonekedwe pazochitika zanu zonse zolimbitsa thupi zakupha!

Onaninso za