Iyi Cellulite-Busting Maitiro Anotora 20 Maminitsi kana Zvishoma

Zvemukati

• Zvaunogona kuita
• 1. Tora kumusoro nereverse lunge
• 2. Curtsy lunge
• 3. Lateral lunge
• 4. Kupatsanura squat
• 5. Kubwinya bhiriji
• 6. Squat svetuka
• 7. Kugadzikana bhora hamstring curl
• Zvinhu zvekufunga
• Chinokosha
• 3 Inofambisa Kusimbisa Kubwinya

Zvaunogona kuita

Kana iwe uri padivi-uchitarisa madiki pazvidya zvako uye bhuti, ziva kuti hausi wega. Imwe dhata inoratidza kuti chero kubva kune vakadzi vakuru vane cellulite kumwe kunhu pamitumbi yavo.

Cellulite haina kukura-yakatarwa. Muzvokwadi, vamwe vanhu vanogona kunge vakave nemafungiro emamiriro ezvinhu. Kunyangwe zvisingaite kubvisa cellulite zvachose, pane zvinhu zvaunogona kuita kudzikisa kutaridzika kwayo.

Simba rekudzidzisa - kunyanya kana rikabatanidzwa nekudya uye cardio - rinogona kudzora mafuta emuviri uye kuveza mhasuru, zvichibatsira kudzima mamwe eaya madiki.

Wagadzirira kutanga? Zvese zvaunoda maminetsi makumi maviri kuyedza iyi yepasi-muviri maitiro.

Pedzisa mafambiro ekutanga matatu, wozokomberedza zvaunoita nezviviri zvezviitwa zvekupedzisira zvina. Sanganisa iyo kubva pabasa kusvika pakuzorora!

1. Tora kumusoro nereverse lunge

Iwe unozoda bhenji kana imwe yepamusoro nzvimbo yeiyi combo kufamba. Iyo inoshanda yako quads, glutes, uye hamstrings, ichikupa iwe yakawanda bang kune yako buck.

Kuti ufambe:

1. Tanga nekumira 1-2 tsoka kubva pabhenji.
2. Netsoka yako yekurudyi, kwira kumusoro pabhenji, uchipusha nepachitsitsinho chako. Kana tsoka yako yekurudyi yasvika pabhenji, tyaira ibvi rako rekuruboshwe kumatenga.
3. Deredza gumbo rako rekuruboshwe pasi, uchidzokera kumashure kubva pabhenji kuenda kunzvimbo yekutanga.
4. Kamwe tsoka yako yekuruboshwe painosvika pasi, dzokera kumashure negumbo rako rerudyi. Dzokera kutanga.
5. Pedzisa 3 seti e10 reps nemakumbo ese maviri.

2. Curtsy lunge

Iko kiyi kune zvakapambwa zvakapambwa ndeyekushanda mativi ese eiyo glute mhasuru. Iyo curtsy lunge inorova iyo gluteus medius - iyo yakakosha kune hudyu kugadzikana - mukuwedzera kune yako quads uye hamstrings.

Kuti ufambe:

1. Tanga nekumira netsoka dzako papfudzi-upamhi hwakaparadzaniswa uye maoko akakotama zvakanaka pamberi pako pachiyero.
2. Kusimudza yako yepakati uye nekuchengeta chipfuva chako kumusoro, tanga kukotamisa gumbo rako rekuruboshwe uye nhanho uchidzokera kumashure negumbo rako rerudyi, kuyambuka nepakati pepakati kuti tsoka yako yekurudyi igare padhayakoni kumashure kwako - sezvaungaita dai waikombamira.
3. Mushure mekumbomira zvishoma, pusha nepachitsitsinho chako chekuruboshwe uye dzoka kuzotanga.
4. Chinja makumbo uye dzokorora iwo mamwe matanho. Uyu mumwe rep.
5. Pedzisa 3 seti e10 reps, uchizorora mineti imwe pakati pemaseti.

3. Lateral lunge

Rutivi rwepamberi zvakare rinotarisa zvidya zvemukati nekunze, zvichigadzira rakatenderedzwa rakadzika muviri muviri.

Kuti ufambe:

1. Mira tsoka dzako nepafudzi-upamhi hwakaparadzana uye maoko ako nemativi ako.
2. Kutanga negumbo rako rerudyi, tora nhanho hombe kudivi - kupfugama ibvi rako rekuruboshwe uye uchiita kunge wakagara kumashure pachigaro - uye simudza maoko ako pamberi pako panguva imwe chete kuti uenzane. Gumbo rako rerudyi rinofanira kuramba rakatwasuka.
3. Ita fomu tarisa apa: Chipfuva chako chinofanirwa kunge chiri kumusoro uye chigaro chako chinofanira kunge chiri kumashure uye pasi, zvichinyatso tarisa kune izvo glute uye hamstrings. Ichi chiitwa chinotora zvakati wandei zvekuchinjika uye kufamba muchiuno chako, saka usamanikidze chero chinhu chisinganzwe zvakanaka.
4. Dzokera kunzvimbo yekutanga nekusundira kumusoro kubva patsoka dzako dzekurudyi. Pedzisa 10-12 reps kudivi iri, wobva wachinja makumbo uye dzokorora 10-12 reps pane imwe.

4. Kupatsanura squat

Iwe unozoda bhenji kana imwe imwe nzvimbo yepamusoro kuti upedze Bulgarian split squat. Iyi danho inoshanda yako quads, hamstrings, uye glutes.

Kana iwe uchida chinetso, bata wakareruka-uremu kune wepakati-huremu dumbbell mune yega ruoko kuti unzwe chaizvo kupisa.

Kuti ufambe:

1. Patsanura chimiro chako uye umire wakatarisana kure nebhenji, kumusoro kwetsoka yako yekuruboshwe uchizorora pamusoro payo uye gumbo rako rerudyi netsoka zvakasimwa nezvehurefu hwemberi pamberi payo.
2. Nesimba rako rakasimba, sunga negumbo rako rerudyi, chengeta chipfuva chako kumusoro, kusvikira pahudyu yako yekurudyi ichienderana nepasi.Ungangoda kugadzirisa kuiswa kwetsoka yako yekurudyi apa kuti uve nechokwadi chekuti unochengeta fomu rakakodzera.
3. Dzokera kumira.
4. Dzokorora gumi nembiri, wobva wachinja makumbo.

5. Kubwinya bhiriji

Kusiyana nemamwe maekisesaizi emakumbo, ichi chinongedzo chekutarisa hachiise chero kumanikidza kuzasi kwako kumashure.

Kana iyo yechinyakare glute bhiriji ikava zvakare nyore, chinja kune imwe-gumbo misiyano. Kune rimwe dambudziko rakatokura, edza kurema hudyu kukanda.

Kuti ufambe:

1. Tanga nekurara pasi nemabvi ako akakotama, tsoka dzakatsetseka pasi, uye maoko ako ari kumativi ako nemichindwe yakatarisa pasi.
2. Inhale uye pusha nepakati pezvitsitsinho zvako, uchisimudza chiuno chako kubva pasi nekubata yako yepakati, glutes, uye hamstrings. Muviri wako unofanirwa kugadzira tambo yakatwasuka kubva kumusoro kumusoro kusvika kumabvi.
3. Pamusoro, mira uye svina, wobva wadzokera kunzvimbo yekutanga.
4. Pedzisa 3 seti e15-20 reps.

6. Squat svetuka

kuburikidza neGfycat

Iyi danho repamusoro-soro rinogona kuita kunge kurira. Izvo hazvisi zvevatangi vekutanga kana chero munhu ane zvinetsekana nezve majoini avo.

Kuti ufambe:

1. Tanga nekumira netsoka dzako papfudzi-upamhi kure uye maoko ako kumativi ako.
2. Kutanga kukwikwidza pasi - kunyepedzera kuti wakagara kumashure pachigaro mawoko ako achibuda pamberi pako.
3. Pakukwira, zviitise iwe mukusvetuka, uchiunza maoko ako pasi kuti ubatsire kufamba.
4. Mhara zvinyoro-nyoro sezvinobvira, uchirega mabhora etsoka dzako atange kurova, ipapo ipapo squat pasi uye dzokorora.
5. Pedzisa 3 seti e10-15 reps.

7. Kugadzikana bhora hamstring curl

Iwe unozoda bhora rakadzikama kuti upedze ichi chiitwa, saka chengetedza zuva rekurovedza muviri. Usarega uku kurema kwemuviri kuchikunyengedza - zvinonyengera zviri nyore, asi iwe unozozvinzwa zuva rinotevera.

Kuti ufambe:

1. Rara kumusana kwako nebhora rakadzikama pasi pemakumbo ako epasi netsoka. Isa maoko ako kunze kudivi nemichindwe yakatarisa pasi.
2. Kubata yako yepakati uye glutes, pusha mahudyu ako kumusoro kubva pasi kuitira kuti muviri wako, kubva kumusoro kumusoro kusvika kutsoka, ugadzire yakatwasuka.
3. Dhinda makumbo ako ezasi netsoka mubhora kuti urambe wakasimba.
4. Uchishandisa ma hamstrings ako, dhonza zvitsitsinho kuenda padako rako kusvikira tsoka dzako dzakamira pane rakasimba bhora.
5. Dzokera kune yakatwasuka-muviri chinzvimbo. Uyu mumwe rep.
6. Pedzisa 3 seti e 10-12 reps.

Zvinhu zvekufunga

Pedzisa chiitiko ichi kanokwana kaviri pasvondo kuti muviri wako wepasi uve muchimiro uye nekufema cellulite.

Iva nechokwadi chekuti uri kudziya zvakanaka. Vavarira kwemaminetsi gumi echiedza cardio uye wedzera kumwe kutambanudza kune simba usati watanga.

Kana iwo maekisesaizi akave akareruka, wedzera reps. Kamwe iwe paunogona kuita makumi maviri pahuremu hwemuviri, wedzera huremu nebharbheri kana zvidhoma

Kuti uwane zvakazara kubva pane ino tsika, ita shuwa kuti uri kudya chikafu chakaringana uye kuwana yakajairwa cardio. Kuderedza mafuta emuviri chinhu chakakosha pakuratidza chimiro chakavezwa uye kudzima cellulite.

Chinokosha

Tevera chiitiko ichi, pamwe nemamwe ese maonongedzera, uye iwe unofanirwa kutanga kuona mhedzisiro mumwedzi mishoma.

3 Inofambisa Kusimbisa Kubwinya

Nicole Davis munyori weBoston-based, ACE-akasimbiswa wega mudzidzisi, uye anofarira hutano uyo anoshanda kubatsira vakadzi kurarama akasimba, hutano, hupenyu hunofara. Yake huzivi ndeyekugamuchira makwikwi ako uye ugadzire kukodzera kwako - chero izvo zvingave zviri! Akaverengerwa mumagazini yeOxygen "Ramangwana reKusimba" mune yaJune 2016 nyaya. Mutevere pairi Instagram.