Zoyenera Kuchita Zolimbitsa Thupi ndi Miyendo? Mayendedwe Olimbitsa Miyendo ndi M'chiuno

Kodi ndi liti pamene munayang'anitsitsa thupi lanu pagalasi? Kodi simunakonde zomwe mudawona?

Osadandaula, simuli nokha. Tonse timafuna thupi lolimba komanso lowoneka bwino. Tikufuna kuthetsa owonjezera m'thupi lathu.

Makamaka chiuno ndi miyendo yathu. Koma vuto ndi loti sitidziwa choti tichite kapena poyambira.

m'nkhani "zosintha zomwe zimathandiza kuwotcha mafuta m'chiuno ndi m'miyendo" ve "mayendedwe olimbitsa thupi a zigawo izi" zidzafotokozedwa.

Zoyenera Kuchita Zolimbitsa Thupi ndi Miyendo?

Za madzi

Kumwa madziNdi bwenzi la omwe akufuna kuchepetsa thupi, kuthandiza kukhala ndi thanzi labwino komanso kuchotsa poizoni woopsa m'thupi.

Muyenera kumwa magalasi 8 mpaka 10 amadzi tsiku lililonse. Kudya masamba ndi zipatso zokhala ndi madzi ambiri kudzakhalanso kothandiza kusunga hydration m'thupi. Chifukwa chiwindi chimafuna madzi kuti chisandutse mafuta kukhala mphamvu ndikuthandizira kuti kagayidwe kake kagwire ntchito mofulumira.

Malinga ndi kafukufuku wofalitsidwa, kumwa pafupifupi malita 4 amadzi patsiku kumawonjezera kagayidwe kachakudya ndi 30% mwa amuna ndi akazi athanzi.

Choncho, kumwa madzi kumathandiza kuchepetsa thupi. Mu kafukufuku wina, adanenedwa kuti kumwa madzi pamodzi ndi zakudya zochepa zama calorie, kuchepetsa thupi kumathamanga.

Zochita Zolimbitsa Thupi ndi Cardio

Kukonzekera kochita masewera olimbitsa thupi sikumangopanga chiuno ndi miyendo, kumatsegulanso chitseko cha thupi losangalatsa.

makamaka chiuno ndi miyendo Mutha kuchita masewera olimbitsa thupi a cardio ndi kukana omwe amayang'ana ndikuwongolera momwe mukufunira.

Yoga

Zachidziwikire, ngati mumachita yoga tsiku lililonse, mutha kunyalanyaza machitidwe ena omwe atchulidwa patsamba lino. ubwino wa yoga Sizingafotokozedwe m'mawu, zitha kudziwika ndikuchita pafupipafupi.

Yesetsani mayendedwe a yoga ngati mawonekedwe a Baddha Konasana ndi Setu Bandhasana. Ziwirizi zimangolunjika m'chiuno ndi miyendo.

Kafukufuku wapeza kuti yoga imathandizira kuchepetsa thupi. Malinga ndi kafukufuku, kuchita ma yoga pafupipafupi kungathandizenso kuchepetsa kulemera kokhudzana ndi ukalamba. Yoga imathandizanso kuwonjezera minofu ndi kumangitsa khungu.

Mafuta a kokonati

Mafuta a kokonatikumathandiza kutaya owonjezera mu thupi ndipo amapereka zotsatira zabwino kwambiri pankhaniyi. Kuphatikiza apo, zakudya zomwe zimapezeka mumafuta a kokonati zimalimbitsa khungu.

Mchiuno ndi miyendo Kusisita kwa mphindi khumi patsiku ndi mafuta ofunda a kokonati. Mafuta amafuta mu mafuta a kokonati samasungidwa ngati mafuta m'thupi, amatengedwa nthawi yomweyo ndi thupi ndikusandulika kukhala mphamvu.

Mafuta a kokonati amathandizira kagayidwe. Pakafukufuku wina, makoswe amphongo anapatsidwa chakudya chopanga pamodzi ndi mafuta osiyanasiyana (azitona, mpendadzuwa, ndi mafuta a kokonati) kwa masiku 45.

Mafuta a kokonati awonedwa kuti amachepetsa kwambiri mafuta a kolesterolini ndikufulumizitsa kagayidwe kake mu makoswe.

Tsabola wofiyira

Tsabola wofiira ndi chimodzi mwa zakudya zabwino kwambiri zomwe zingathandize m'chiuno ndi miyendo kupeza mawonekedwe ang'onoang'ono omwe amafunidwa.

Sakanizani supuni imodzi ya paprika, supuni imodzi ya ginger wonyezimira ndi supuni imodzi ya mandimu ndi kapu ya madzi ofunda. Imwani chakumwa chopatsa thanzichi kawiri pa tsiku. Ngati muli otanganidwa kwambiri kukonzekera kusakaniza uku, gwiritsani ntchito paprika pophika.

Capsicum imakhala ndi mphamvu yowotcha mafuta ndipo imathandizira kuchepetsa thupi. Kuthira chakudya chanu cha tsiku ndi tsiku ndi paprika pang'ono kumachepetsa chilakolako, malinga ndi kafukufuku.

Komanso tsabola wofiira amathandiza kuchotsa poizoni m’thupi ndi kuyeretsa magazi.

Apple Cider Vinegar

Apple cider viniga ndi chakudya chimene mungakhulupirire m'zonse. kumangitsa mwendo ndi m'chiuno imathandizanso.

Sakanizani gawo limodzi mwa magawo atatu a vinyo wosasa wosasefedwa ndi kokonati kapena mafuta a azitona. Pogwiritsa ntchito kusakaniza uku, fikitsani m'chiuno ndi miyendo yanu ndipo khalani choncho kwa mphindi makumi atatu. Ndiye muzimutsuka ndi madzi. Bwerezani mankhwalawa kawiri tsiku lililonse.

Apulo cider viniga amachepetsa njala, amagwira ntchito yofunika kwambiri pakuwongolera kuchuluka kwa shuga m'thupi mutatha kudya, komanso amathandizira kuphwanya mafuta am'thupi. Zimathandiza kuchotsa poizoni m'thupi.

khofi

khofi wanu tiyi kapena khofi Ndi mfundo yodziwika kwa aliyense. Koma ambiri aife sitidziwa kuti lili ndi antioxidants. Ndipo zinthu ziwirizi zimathandiza kumangitsa ndi kupanga khungu.

Onjezani uchi ku khofi wodzaza ndi supuni ndikusakaniza mpaka mutapeza wosanjikiza. asanasambe chiuno ndi miyendo yanu kukwawa. Mukatha kuyanika, pakani ndi manja onyowa ndikutsuka ndi madzi. Bwerezani mankhwalawa kawiri kapena katatu pa sabata.

Kafeini amadziwika kuti amathandiza magazi kuyenda pakhungu, motero amasamutsa chinyezi kuchokera pakhungu ndikumangitsa. Komanso, zonona zokhala ndi caffeine monga chopangira chachikulu zapezeka kuti zimagwira ntchito modabwitsa pakuchotsa madzi m'mipata yapakati pa maselo.

Zochita Zolimbitsa Mchiuno ndi Miyendo

Musaiwale kutenthetsa musanayambe masewera olimbitsa thupi.

Basic shuttle movement

Kusuntha koyambira ndi chimodzi mwazinthu zofunika kwambiri zolimbitsa thupi. Khalani pansi ndi miyendo yowerama pa mawondo anu.

Zala zanu ziyenera kukhala mmwamba ndipo zidendene zanu zikhale pansi. Ikani manja onse pafupi ndi makutu anu. Nyamukani ndi kutsika pansi ngati mu shuttle.

Zidendene zanu sizidzachoka pansi ndipo mapazi anu adzakhala opindika komanso okhazikika. Kusiyanitsa kwa kayendetsedwe ka shuttle ndikuti manja samalumikizana kumbuyo kwa mutu.

kuyenda kogwada

Amadziwika kuti gulu la ballet. Kuyenda kwa squatting kumakhala kovuta kwambiri, koma kumathandizanso kwambiri kumangirira. Ikani manja anu m'chiuno mwanu.

Pindani pansi pamakona a digirii 45 ndi mapazi otseguka ndi zala zolozera. Kaimidwe kanu kakhale ngati m'chithunzichi. Sungani msana wanu mowongoka pamene mukugwedezeka. Werengani mpaka 20 ndikudzuka pang'onopang'ono. Finyani makutu anu pamene mukudzuka.

Bwerezani mayendedwe osachepera 10 nthawi.

kayendedwe ka flamingo

Kuyenda kwa flamingo kumagwira ntchito m'chiuno ndi m'miyendo komanso minofu ya m'munsi. Kuchokera pamalo oyimirira, tambani mwendo wanu wakumanzere kumbuyo.

Munthawi imeneyi, dzanja lamanzere liyenera kukhala m'chiuno ndipo dzanja lamanja liyenera kupitilira patsogolo. Yesetsani kulinganiza motere ndikutalikitsa torso yanu mpaka chifuwa chanu chifanane ndi pansi.

Mutagwira kwa masekondi 10, bwererani pomwe mudayambira. Bwerezani mayendedwe 10 pa mwendo uliwonse.

Oyamba kumene angakhale ovuta kulinganiza. Mukabwereza kusuntha nthawi zonse, mudzawona kuti mungathe kuchita mosavuta.

mayendedwe a chule

The frog pose ndi ntchito yabwino kwambiri yogwirira ntchito kumunsi kwa thupi. limbitsa matako imapangidwiranso

Gwirani miyendo yanu pambali, ikani manja anu pa mawondo anu ndikugwirizanitsa manja anu pamodzi.

Yendani m'chiuno mwanu mmwamba ndi pansi.

Muyenera kuyima mofanana pansi pamene mukuyenda. Bwerezani mayendedwe osachepera 20 nthawi.

Osakhala pampando

Tsamira kumbuyo kwa mpando ku khoma. Khalani m'mphepete mwa mpando ndi mapazi ophwanyika pansi ndi mawondo opindika.

Dulani mikono, ikani dzanja lililonse paphewa lina.

Tatsamira pampando. Tsatirani kutsogolo ndikuyimirira pang'onopang'ono ndi mapewa ndi kumbuyo molunjika.

Khalani pansi pang'onopang'ono. Bwerezani mpaka ka 10.

kukweza bondo

Gona pansi kapena mphasa ndi miyendo yonse. Sunthani bondo lakumanzere kupita pachifuwa.

Gwiritsani ntchito manja onse awiri mofatsa kubweretsa bondo pafupi ndi chifuwa.

Gwirani bondo lanu pamalo awa kwa masekondi 10 musanabwerere kumalo oyambira.

Bwerezani ndi mwendo wina. Chitani izi ka 10 ndi mwendo uliwonse.

Kutambasula Kwamkati Kwa Hip

Khalani ndi nsana wanu kumbuyo kwa mpando. Kwezani mwendo wanu wakumanja ndikuyika mwendo wakumanja pantchafu yakumanzere ndi bondo lakumanja moyang'ana mbali.

Dinani pang'onopang'ono pa ntchafu yakumanja ndi dzanja limodzi mpaka mutamva kukana. Kusunga msana wanu molunjika, pindani mchiuno patsogolo pang'ono. Kupuma pang'onopang'ono pamene mukuchita izi.

Gwirani motere mpaka masekondi 30. Bwerezani ndi mwendo wina.

Kutambasula Kwakunja kwa Hip

Khalani ndi msana wanu molunjika, miyendo yotambasula.

Pindani mwendo wanu wakumanzere ndikuwoloka pa mwendo wakumanja kuti bondo lakumanzere likhale pafupi ndi bondo lakumanja.

Gwiritsani ntchito mkono wakumanja kukankhira bondo lanu lakumanzere kumbali yakumanja mpaka mutamva kukana. Tumizani mpweya pang'onopang'ono. Osamukankhira mpaka kupweteka.

Gwirani motere mpaka masekondi 30. Bwerezani ndi mwendo wina.

Kasinthasintha Wam'chiuno Pawiri

Gona pansi chagada pansi kapena pamphasa ndikugwada. Kwezani manja kutali ndi thupi.

Kusunga mawondo pamodzi, kutsika pansi kumanzere. Yesani kusunga ntchafu perpendicular kwa thupi.

Tembenuzirani mutu kumanja. Onetsetsani kuti mapewa onse awiri ali pansi. Gwirani malowa mpaka masekondi 30.

Pang'onopang'ono kwezani mawondo ndikubwezeretsa mutu kumalo oyambira. Bwerezani ndi mbali inayo.

Hip Lift

Imani ndi mapazi anu motalikirana m'lifupi ndikuyang'ana khoma. Ikani manja pakhoma kuti muyese bwino.

Phimbani bondo lanu ndikubwerera mmbuyo ndi phazi lanu lakumanja.

Phimbani bondo lanu lakumanzere pang'ono, kuonetsetsa kuti silidutsa zala zanu. Limbitsani minofu ya m'chiuno mwanu.

Muyenera kuzindikira kukoka pang'ono kutsogolo kwa ntchafu yakumanja ndi ntchafu.

Sungani izi mpaka masekondi 60. Bwerezani ndi mbali inayo.

Kuwonjezera kwa Hip

Imani ndi mapazi anu motalikirana m'lifupi ndikuyang'ana khoma. Ikani manja pakhoma kuti muyese bwino.

Limbitsani minofu yam'mimba ndikusunga msana wanu molunjika.

Pang'onopang'ono tambasulani mwendo wakumanzere kumbuyo kwa thupi. Kwezani mwendo mpaka kumbuyo momwe mungathere. Gwirani izi kwa masekondi asanu.

Bwererani kumalo oyambira ndikubwereza nthawi 10.

Chitani zolimbitsa thupi ndi mbali inayo.

Kutengedwa kwa Hip

Imani ndi mapazi pamodzi moyang'anizana ndi khoma.

Ikani manja pakhoma kapena m'chiuno kuti mukhale bwino.

Kwezani mwendo wakumanzere m'mwamba momwe mungathere popanda kuzungulira m'chiuno. Gwirani chonchi kwa masekondi asanu.

Bwererani kumalo oyambira ndikubwereza nthawi 10. Chitani zolimbitsa thupi ndi mbali inayo.

mlatho

Gona pansi kapena pamphasa. Phimbani mawondo ndikugwira mikono m'mbali. Ikani manja anu pansi. Pang'onopang'ono kwezani chiuno ndikuchitsitsa pansi. Khalani motere kwa masekondi asanu.

Pang'onopang'ono bwererani kumalo oyambira, tsitsani msana wapamwamba poyamba ndikugwira ntchito m'chiuno. Bwerezani mpaka ka 10.

Hip ndi Back Lift

Gona pansi kapena pamphasa. Phimbani mawondo anu. Pogwiritsa ntchito manja onse awiri, kokerani mawondo molunjika pachifuwa chanu.

Ndi exhale iliyonse, bweretsani mawondo pang'ono pafupi ndi mapewa. Osapita kutali kuposa momwe zilili bwino.

Gwirani izi kwa masekondi 30, pamene mawondo ali pafupi ndi mapewa momwe mungathere.

Ngati mumachita masewera olimbitsa thupi pafupipafupi kangapo patsiku, mudzawona kumangika m'chiuno ndi miyendo yanu.

Njira Zina Zomangitsa Mchiuno ndi Miyendo

Kuwonjezera ntchito ndi mayendedwe, zotsatirazi mchitidwe kumangitsa m'chiuno ndi mwendo zidzakhala zothandiza kwa

wodzigudubuza thovu

wodzigudubuza thovu, limbitsa matako Ndi chida chothandiza kwa Mutha kuzipeza m'masitolo ogulitsa zinthu zamasewera. Limbani matako foam roller imagwiritsidwa ntchito:

- Gona chafufumimba pa chodzigudubuza thovu pansi pa torso, pansi pang'ono m'chiuno kumanzere.

- Ikani manja anu pansi kuti chiuno chisakhale cholemera.

- Sungani mwendo wanu wakumanja kumbali, pindani bondo lanu pamakona a 90 degree.

- Yendetsani mwendo wakumanzere kumbuyo kwa thupi ndi zala kuti muthandizire.

- Pereka chiuno chakumanzere pamwamba pa chogudubuza thovu ndi kumbuyo. Pitirizani kuyenda uku kwa masekondi 30.

- Bwerezani kangapo patsiku mbali zonse.

Kusisita

Kumangitsa matako Kusisita malowa kudzakhala kothandiza. Kusisita kumathandiza kuthyola zipsera, kupititsa patsogolo kayendedwe ka magazi komanso kuchepetsa kupweteka kwa minofu. Gwiritsani ntchito mafuta achilengedwe monga kokonati kapena mafuta a amondi ngati mafuta odzola. 

kutentha

Kupaka botolo la madzi otentha m'chiuno kungathe kuthetsa kupsinjika kwa minofu. Gwiritsani ntchito mankhwalawa kangapo patsiku ngati kuli kofunikira.

Musagwiritse ntchito kutentha pa chovulala chaposachedwapa chifukwa chikhoza kukulitsa kutupa. Monga lamulo, gwiritsani ntchito ayezi mkati mwa maola 72 oyambirira a kuvulala kuti muchepetse kutupa ndi kutupa.