Workout Maitiro: Cellulite Exercise

Zvemukati

• Kufungisisa kuti sei kubvisa cellulite? Tarisa uone izvi cellulite kurovera mhinduro kubva Chimiro nhasi.
• Aya akakosha maitiro ekurovedza muviri anosanganisira cardio kurovedza uye cellulite kurovedza zvirongwa izvo zvinoita kuti muviri wako uve wakatsetseka chimiro pasina nguva.
• CHIRONGWA
• Maitiro ekurovedza muviri
• Kudziya-up/Kutonhorera-pasi kweCellulite Exercise
• Simba, Set uye Rep Guidelines for Workout Maitiro
• Mirayiridzo Yehuremu
• Tsvaga ruzivo rwakakosha nezve cardio Workout routines inodzinga cellulite zvakanaka!
• Iyo Cardio Workout Mirayiridzo
• Kudziya-up/Kutonhorera-pasi kweCellulite Exercise
• Cardio Workout Sarudzo 1: Sarudza muchina wako
• Cardio Workout Sarudzo 2: Itore kunze
• Cardio Workout Sarudzo 3: Tora boka
• Ongororo ye

Kufungisisa kuti sei kubvisa cellulite? Tarisa uone izvi cellulite kurovera mhinduro kubva Chimiro nhasi.

Dimples inogona kuve yakanaka - asi kwete kana ichioneka pachiuno chako, chiuno uye chidya.Kana iwe uchinetswa neisina kuenzana kugadzirwa kweganda pane rako repasi muviri (kana chero kumwe kunhu), ingo edza ichi chinoshamisa chirongwa cheyakareruka, yakasimba, iri nani muviri.

Zano iri rakavakirwa pamakore ekutsvagisa ayo anoita hwaro hwebhuku idzva No More Cellulite (Perigee, 2003) nesimba guru Wayne Westcott, Ph.D., naRita LaRosa Loud weSouth Shore YMCA muQuincy, Mass.

Zvichienderana nechirongwa cheWestcott, tinoisa zvidzidzo gumi nesere kuburikidza ne40-mineti cardio Workout uye dumbbell Workout, mazuva matatu pasvondo kwemavhiki masere. Mhedzisiro yeedu Chimiro kudzidza uye No More Cellulite kudzidza kwakabatanidzwa zvaishamisa chose; Vakadzi vakadurura avhareji yemapaunzi 3.3 emafuta, vakawana avhareji yemapaundi maviri etsandanyama uye vachideredza zvavo cellulite - vasina kudya. (Avowo vakatevera kudya kwakadzikama zvine hutano vakarasika kanenge katatu zvakapetwa mafuta uye matanhatu mamwe mapaundi pane iro rekurovedza-chete boka).

"Cellulite idambudziko rine zvikamu zviviri - mhasuru shoma uye mafuta akawandisa," anodaro Westcott naLoud. "Chirongwa ichi chinopa mhinduro-yezvikamu zviviri - mhasuru uye mafuta mashoma."

Zvino chijana chako. Ita izvi zvekurovedza muviri kwemavhiki masere anotevera (wedzera kurudziro uye kudya kwakaringana kune zvakanakira mhedzisiro) uye izvo chete zvidhoma zvauchange uri zvemitambo zvichave pachiso chako.

Kana iwe uchida kuziva zvakawanda nezvekuti ungabvisa sei cellulite, ingo tevera maitiro ekurovedza muviri, kusanganisira iyo cardio Workout inotsanangurwa inotevera.

Aya akakosha maitiro ekurovedza muviri anosanganisira cardio kurovedza uye cellulite kurovedza zvirongwa izvo zvinoita kuti muviri wako uve wakatsetseka chimiro pasina nguva.

CHIRONGWA

Maitiro ekurovedza muviri

Mazuva matatu pavhiki, ita maminetsi makumi maviri emadhioio kurovedza kwesarudzo yako (ona mazano kurudyi), uchiteverwa neyemaminetsi makumi maviri-dumbbell kana muchina-wakavakirwa simba kurovedza pamapeji 148-151. Tora zuva rekuzorora pakati pemaminitsi makumi mana ekurovedza muviri.

Kudziya-up/Kutonhorera-pasi kweCellulite Exercise

Kudziya-kumusoro kunovakwa mukutanga kwechikamu chega chega. Mushure mekupedza zvose zve cardio workout yako uye simba rekushanda, unogona kutambanudza mapoka ako makuru emhasuru, uchibata imwe neimwe yakatambanudzwa kusvika kune imwe nhanho yakapfava kwemasekonzi makumi matatu pasina kubhomba.

Simba, Set uye Rep Guidelines for Workout Maitiro

Ita ese 8 mafambiro muhurongwa hwakanyorwa. Kune yega yega dumbbell inofamba, ita 1-2 maseti e10-15 reps, uchizorora 60 masekondi pakati pekurovedza muviri (kana iwe uchingoita 1 seti) kana pakati peimwe seti. Kana iwe uchizorora, tambanudza mhasuru iwe iwe uchangobva kushanda, uchibata yega yega yakatambanudzwa kwemasekondi gumi neshanu kusvika makumi maviri.

Kana iwe ukasarudza kuita yemuchina-yakavakirwa sarudzo yekufamba kwega kwega, ita 1 seti ye12-15 reps, uchitambanudza pakati pekurovedza muviri sekurairwa kweye dumbbell inofamba.

Mirayiridzo Yehuremu

Nguva dzose shandisa huremu hwakawanda sezvaunokwanisa kuitira kuti yekupedzisira 1-2 reps yakaoma, asi fomu haina kudziviswa. Wedzera uremu hwako ne10 muzana pese paunodzoka zvakare gumi neshanu. Ona zvinyorwa zvemamwe marongero ehuremu.

Wagadzirira iyo inoshanda zvakanyanya cardio Workout?

Tsvaga ruzivo rwakakosha nezve cardio Workout routines inodzinga cellulite zvakanaka!

Iyo Cardio Workout Mirayiridzo

Tanga yega yega cardio yekurovedza musangano nemaminitsi makumi maviri e cardio, kusarudza kubva kune chero eanotevera ekudzidzira. Edza kusiyanisa zviitiko zvako, pamwe nekusimba kwako, nguva dzose kudzivirira materu uye chengeta zvinhu zvinakidze. Semuenzaniso, sanganisira 1-2 yekudzidzira nguva (ona mienzaniso pazasi) pavhiki (asi kwete anopfuura maviri). Zvichida unogona kufamba kana kumhanya neMuvhuro, ita nhanho aerobics neChitatu uye edza chirongwa chechikomo pane elliptical trainer neChishanu.

Kudziya-up/Kutonhorera-pasi kweCellulite Exercise

Ita shuwa yekutanga zvishoma nezvishoma kwekutanga 3-5 maminetsi usati wawedzera kusimba, uye gara uchidzikisa kusimba kwako kwemaminetsi maviri kusvika matatu usati waita simba rinofamba.

Cardio Workout Sarudzo 1: Sarudza muchina wako

Kutsiga-mamiriro Ronga chero muchina we cardio (senge treadmill, stair kukwira kana elliptical mudzidzisi) ku manual uye, mushure mekudziya kwenguva pfupi, shanda zvine mwero (iwe unofanirwa kukwanisa kutaura mumitsara mipfupi uchirovedza) kusvika wapedza Maminetsi makumi maviri.

Interval Iwe unogona zvakare kusarudza chimiro chegomo pane chero eemuchina uri pamusoro pamusoro pekoriori yakakwira zvishoma.

Maminetsi makumi maviri akazara macalorie kupisa: 100-180 *

Cardio Workout Sarudzo 2: Itore kunze

Kutsiga-mamiriro Rongedza shangu dzako uye rova ​​nzira yemaminetsi kwemaminetsi makumi maviri ekufamba zvine mutsindo kana kumhanya (iwe unofanirwa kugona kutaura mumitsara mipfupi uchirovedza muviri). Usakanganwa kutanga nemaminetsi mashoma pamwero uri nyore.

Interval Iwe unogona zvakare kuchinjanisa 1-2 maminetsi ekumhanya (kana kukurumidza kufamba) uine 3-4 maminetsi ekufamba nekukurumidza kune yakakwira zvishoma calorie inopisa.

Maminitsi makumi maviri yakazara koriori yekutsva: 106-140

Cardio Workout Sarudzo 3: Tora boka

Kana uchida kurovedza muviri nevamwe kana kuti uchida kuva nerairo yakati wandei, enda kukirasi, senge hi- kana yakaderera-impact aerobics, nhanho, kickboxing kana Spinning. Kana iwe uchida kurovedza muviri kumba, edza iyo aerobics vhidhiyo. Kunyangwe "Iyo Cellulite Solution Workout" inongoda kuti iwe uite maminetsi makumi maviri e cardio, iwe uchaona kunyange inokurumidza mhedzisiro kana iwe ukaita yakareba chikamu.

Verenga Chimiro kune ako ese ekuuraya maitiro ekurovedza muviri!

Ongororo ye