Indlela ukususa fat kusuka lyashek ngokushesha futhi lingalimali?

Kulabo abathanda umbuzo kanjani ukususa amafutha kusuka lyashek, isikhathi eside kukhona izindlela ezilula futhi ngempumelelo ukufeza umphumela oyifunayo ngaphandle umzamo nokuhlupheka ukuphi.

Beautiful sibalo kusho ukungabi khona amafutha noma inombolo okungenani kubo. Ukuze uqaphele okusheshayo kwesisindo lyashek, kufanele ukwenza umzimba eziningana.

Okokuqala sidinga ukuthola dumbbells. Kodwa njengoba senza izinto - intombazane, futhi le mali siyathokoza sisetshenziselwe omunye izicathulo, sithatha amabhodlela polutoralitrovye bese ugcwalisa ngamanzi.

Ukuzivocavoca № 1

Sabalalisa yakho ububanzi izinyawo ehlombe ngaphandle futhi lisithekile phansi. Kulesi sikhundla, amadolo akho bese izinyawo kufanele ngifuna zibheke futhi ukhalo kuyadingeka ukwenqaba edlule. indawo Dumbbell phakathi kwemilenze yakhe. Manje thatha ke kusukela phezulu, privstante wafaka emuva. Phinda lo msebenzi kumele kube izikhathi 15. Khona-ke ukubeka dumbbell (kithi - ibhodlela) phansi wenze lesi sivivinyo omunye izikhathi 10.

Lena enye yezinhlobo ezingu izivivinyo ephumelelayo kakhulu labo babheka izindlela ukususa amanoni lyashek. Nokho, udinga ukusebenzisa imisipha ezahlukene, ngakho ukusebenza.

Ukuzivocavoca № 2

Uzodinga ukuthatha zombili izandla phezu "dumbbell" bese uqondanisa izinyawo zakho ububanzi ehlombe ngaphandle. Bend omunye umlenze ukuze kwethanga ukuze yakha i-engela ayisishiyagalolunye degrees engaba unyawo ebhekene phambili. Kulokhu, qiniseka ukulandela spin sonke isikhathi ukuze uhlale uqonde. Umkhawulo eceleni Umlenze wesibili eya ohlangothini, ngakho unomuzwa wokuthi umthwalo ngakwesokunxele ohlangothini engaphakathi ethangeni. Vuka kuya indawo yokuqala. Lo msebenzi kufanele liphindwe izikhathi ezingu-12, bese uguqula umsebenzi umlenze futhi ngisho 12 izikhathi. Phawula ukuthi ngokusebenzisa lesi sivivinyo saveza kodwa futhi sonke kudingeka imisipha besisu, okuyinto kahle kubalulekile.

Ukuzivocavoca № 3

Ngaphambi enze isivivinyo esilandelayo, amanga emhlane wakho, thatha ikhefu. Futhi manje liyaphenduka nganxanye futhi uqhubeke. Donsela emlenzeni owodwa phambili futhi bend of kwedolo yesibili, bese ukubeka esiyilweni. Hand ne dumbbell liyadingeka wagqoka kwethanga lika umlenze wena wadonsa, futhi pick it up ukuba njengoba eliphezulu uvumele ngilulekela. Phinda lokhu izikhathi 10 umlenze ngamunye. Ukwandisa umthwalo wamukelekile. Lo msebenzi Kukutshela ukuthi ungabaleka kanjani ukususa amanoni lyashek kwezinsuku ezimbalwa.

Ukuzivocavoca № 4

Isimo ayiguquki - oyakulala ngazo ngohlangothi lwakho. Lapha kubalulekile kuphela ukukhulisa umlenze enwetshiwe njengoba izikhathi eziningi ngangokunokwenzeka. Ngemva kwalokho, imilenze kufanele ashintshe. Kungcono ukwenza umsebenzi okungenani izikhathi 15 ohlangothini ngalunye.

Uma unesithakazelo umbuzo kanjani ukususa amanoni ithole, kubalulekile njengoba umsebenzi olulodwa kungaba kwenziwe kaningi - avuke phansi waya endaweni yesikhulumi. Kulokhu, ungathatha umthwalo yezandla zakho (dumbbells yethu okukhethekile).

Ngakho, siye eyethulwe kuwe ezimbalwa ongakhetha kanjani ukususa amanoni lyashek. Parallel kufanele ubuyekeze ekudleni kwakho, bayeke izinto ezibhakiwe amanzi soda okune-calorie. Sifisela wena amandla namandla ukufeza umphumela oyifunayo!