8 superuprazhneny kuti achakupa wakagwinya

Vakafugama yokudhinda squats vaimbova inonyanya kufarirwa kudziyisa panyama dzidzo makirasi, asi mazuva iwayo refu aenda. Nhasi, vaviri zviitwa izvi zvine mukurumbira wakaipa, kunyanya pakati kugwinya varayiridzi. Kuramba uchidzokorora vachikotama uye shure zvave mhaka musana marwadzo, uye dzimwe nguva kunyange vachambokanganwa Zvifambiso. Zvinotevera kurovedza ichakubatsira kuwana sandara kwakavharwa nenyama dumbu pasina kurwadziwa uye zvinokuvadza.

lath

Muchiitwa kusimbisa mutumbi zvikuru kubatsira kwete chete nokuda kwechaunga, asiwo zvakakodzera Kufambisa. Rimwe nyore uye yakakurumbira zvikuru zviitwa, zvainanga pakudzikamisa kuti mutumbi - iri chaiwo ubvise ruoko kuti urefu, kana sezvazvakanyorwa kunzi, mukuru nomuzariro.

Most inoshanda nzira kuchengeta muzariro, achikanda chiduku dumbbell pamaoko mumwe. Isa uremu pedyo rworudyi kana rworuboshwewo muedzo uye kubvisa kurema, akachiisa chinotevera kuruboshwe. Dzokorora yechiitwa, kuchinja maoko kweminiti.

Chengeta muzongoza twasu. Zvakanakisisa kudzora vatungamirire musana - kutevera chiuno. Kana asingadi kuteura kuruboshwe kana kurudyi, rukasafashukira uye asingauyi kuwa, yose nomuzongoza achagara rakadzikama.

Panguva yechiitwa, vanoisa uremu, dzokerai kuna kutanga nzvimbo pamusoro fema uye kusimudza dumbbell sezvo imi exhale.

abdominal Bend

Kurerutsa marwadzo uye kupa nyaradzo yose nomuzongoza, tora katsamba pamusoro chiitwa yakataurwa Dr. McGill - abdominal muchirugu. Nhema pamusoro musana wako mumwe gumbo unoratidzwa uye vanobwembura yacho ibvi wechipiri. Maoko pasi enyu yakaderera shure, nechokwadi chokuti chirebvu wako zvinofambirana kumusoro, regai zvakabaya mutsipa. Leisurely kusimudza musoro wako, pamafudzi uye chipfuva zvakawanda uchida. Regai zvakabaya pamutsipa uye chirebvu kukotama kuti chipfuva chake. Fungidzira kuti vari shure kwako uye mutsipa yakanamatira sandara yakafara puranga, uye musimudze yokumusoro muviri mumwe zvitange. Kunyange kana kuwedzera sokuti kuva pasi, usanetseka. Dzokorora chiitwa ka20, kuchinja makumbo vachikotama kubva kurudyi kuenda kuruboshwe.

kufora nhema

Nokuti vaya vari kuronga kuumba dzavo zvinobudirira gym yokungoitawo, nyanzvi dzinokurudzira mumwe muviri zvainanga kusimbisa mutumbi - kufora nhema.

Kuti aite basa, nhema kumusana kwako, utambanudzire maoko ako pamwe pamuviri, michindwe pasi, Vanokunga mabvi ako, nekuzorora tsoka dzake pasi. Ndicho pokutangira nzvimbo. Rave, simudza tsoka dzake, kuswatura pavo, uye vanoedza kudhonza ibvi sezvo pedyo mudumbu. Panguva yechiitwa zvakakosha kuchengeta nomuzongoza twasu uye inonzi nepakati uye isimbe. Ita basa iri kweminiti.

Polumostik

Chimwe nyore uye inobudirira muviri kuti kusimbisa mutumbi - polumostik. Nhema pasi chiso kumusoro, rerekai mabvi ako uye zvakasimba Abut tsoka pasi, chengeta mabvi ako pamwe chete. Vawedzere maoko pamwe pamuviri, michindwe patambo pasi. Simudzai pechidya uye chiuno kuitira kuti muviri achirurama mutsetse anomuitira pa necheparutivi kubva pamafudzi kusvika mumabvi. Zvishoma nezvishoma repasi chiuno pasi yepakutanga nzvimbo uye kudzokorora chiitwa 15 kusvika ka20.

Achitsaudzira makumbo mudenga

Chiitwa ichi chinonziwo neizvi monyorora uye danho nokusimbiswa mutumbi wayo kusimbiswa. kuuraya kwakakodzera pachiitwa ichi zvinoda kuti nhema kumusana kwako, maoko akatambanudza pamwe pamuviri, michindwe patambo pasi. Unofanirawo kusimudza makumbo mudenga pasina vachikotama kwavari kuitira kuti tsoka zvinofanana kusvikira kumusoro. Ndicho pokutangira nzvimbo. Next, simudza hudyu, chiuno uye tikarega musana kumusoro kusvikira iwe wakasununguka, pasina kurasikirwa ichitoratidza uye isimbe. Kuita Kumikidzo pamafudzi uye maoko. Tichidzokera pokutangira chinzvimbo, edza kuderedza muhudyu pasi zvishoma nezvishoma.

dombo mukwiri

Chiitwa ichi chiri chinangwa kusimbisa mutumbi, kupfuura ayo Kudzikamiswa uye nenzvimbo. Kutanga nzvimbo mukwiri - kumusoro nomuzariro. Kuwana ari mubhawa panguva ruoko kuti urefu, kutanga basketball munzvimbo, apo edza kuchengeta ibvi rwerudyi gumbo yaizouya sezvo pedyo sezvinobvira kugokora rwerudyi. Zvakafanana kurutivi rworuboshwe. Zvaakanga akatanga kufamba, iva nechokwadi chokuti pezvidya ako uye chiuno havana kusimuka, chengeta mutumbi mira, uye tsandanyama ake zvinobatanidzwa. Hakuzovi nyore, nokuti mukwiri - kupfuura kunzwisisa muviri kuti chinokonzera muviri nokukurumidza kuneta uye vanonanga kudzikamisa uye kuwana nzira zvinenge.

nhabvu uzvirasire

Twasu uye kudhonza maoko pamwe vanachiremba bhora. Chengeta makumbo pamafudzi-upamhi kunze. Very kukanda bhora pasi kufadza zvichibvira simba panguva imwe chete vanoedza vandomubata paakangoziva bounced kure paburiro. Zviri kunaka kana muviri wako achipinda ari hwatata. Dzokorora kuita izvi 12-15 nguva. Pazvese, usakanganwa kuchengeta tsandanyama ari mutumbi muchizvidya. Kana uchinzwa sezvinoita rako abdominal tsandanyama munyaya yechiitwa, ipapo muri kuita zvakanaka.

Kanda bhora iri fitball

loin Uprites pamusoro fitball uye mukotamise mabvi vako necheparutivi rworwendo 90, Abut tsoka pasi. Simudza mushonga bhora pa ruoko kuti urefu. Kurumidzai gara pasi uye kukanda bhora kurusvingo uye zvokukutapukira. Dzokorora kuita izvi vanenge 15 nguva.

Cardio muviri uye utano nokudya

Kushanda pamusoro abdominal tsandanyama, vanhu kazhinji vanokanganwa pamusoro paiva mafuta zvakavapoteredza. Kubvisa zvakawandisa mafuta akapoteredza nhau, vanoita kunobudirira cardio kana kutanga achimhanya. Kusvetuka tambo kuri inoshanda chaizvo. Yokuwedzera nezvaizoitwa muviri uye kurovedzwa, ongorora zvaunodya pamwe deletion anokuvadza zvinhu uye Semi-zvikapera zvigadzirwa, uye mugumisiro kuchaita yenyu abdominal tsandanyama, asiwo kunopindirana utano hwako uyewo chitarisiko.

Kudya kwakakodzera uye muviri kunofanira vasingasiyani mu nedanho basa abdominal netsandanyama. Unogona kupedza maawa ari chiitwa, kudzokorora kwevhiki uye mwedzi, asi kana vasingagari tiine muviri, iwe kashoma kuona nemazvo.

Izvi hazvirevi here kuti chose kusiya makabhohaidhiretsi uye kukanganwa nezvazvo Pasta, sandwiches uye pastries. Dambudziko harisi kuti isu kudya makabhohaidhiretsi, uye vangani izvi Organic zvinhu, muviri wedu anofanira ribude ose zuva.