Abdominal muviri pamusoro chinjikira nomuzariro uye inofambirana nembariro

Kuwedzera purogiramu ari mureza simulators kuti kukura abdominal tsandanyama zvakanaka nekusimba abdominal muviri pamusoro chinjikira nomuzariro uye inofambirana mbariro. Pamwe dzakakwirira kunyatsoshanda, ivo zvinoda midziyo zvakakodzera uye kuita zvakawanda mberi nomutambi tsandanyama. Nyaya ino kunoratidzwa mureza uye non-mureza muviri kuti kukura abdominal tsandanyama uye magadzirirwo nokufa kwavo. mienzaniso hurongwa chokurovedza pamusoro inofambirana mbariro uye zvido zvevanhu nemizariro nyanzvi zano vacharaswa kukurukurwa uye kuratidzwa.

How kubvisa akatyoka?

Kwete chete itsva, asi chinhu yepamusoro mutambi, achiita abdominal muviri pamusoro chinjikira nomuzariro uye dzakafanana namazariro, unogona kukuvara. Chekutanga, banal kutsemuka anogona kuitika netsaona, sezvo imi muri kuroorana panguva imwe kukwira dzinopfuura imwe mita pamusoro pasi kana pasi. Chechipiri, pachiitwa, chikuru mutoro weveta tsandanyama ari maoko, kuti hapana dzidzo haagoni kukunda mutoro.

Chero zvazvingava, mumhanyi anofanira kutevedza mukuru inodziya-up muchiitwa pamberi kudzidziswa pamusoro gogonera mbariro uye zvido zvevanhu nomuzariro. Kuwedzera adziyirwe-kumusoro, kufunga unofanira kubhadharwa kuti chengetedzo wayo uremu pamusoro maoko nzvimbo chinjikira pakapuranga kuturika kana kupota - dzamapuranga. Approach pasina nokudzidziswa projectiles anorambidzwa zhinji nyanzvi vanodzidzisa.

Basic ruzivo pamusoro pamatanda

Muchiitwa nokuti dzakaderera nesimba kubhawa ndakarumbidzwa vanodzidzisa zhinji kuita nemabvi vakakotamisa nemakumbo. In chidzitiro chinzvimbo, pasina swinging uye kudhonza kukwira ake, unofanira kusimudza makumbo hwakakungwa kumusoro, mabvi kuedza kuva pedyo chipfuva. Nzira maekisesaizi ichi nokuda beginners ari zvaisambobvumirwa kuti zvikuru kudzikisa makumbo pasi, achidzokera pokutangira chinzvimbo. Nekuti kuwedzera simba Munotatamura tsandanyama ari abdominal bhanhire ari kumhanyisa regiravhiti kuridza utsinye chinosekesa nomuviri - panheyo nezvamboko unopinza jerks uye pasi kunogona kukonzera kukuvara kuti tsandanyama nemarunda mumaoko untrained.

Paavhareji pamwero pamusoro pamatanda

More mazhinji Vamhanyi, kutonga nezvinooneka vakawanda wongororo munhau, nyanzvi dzinokurudzira kuita abdominal kurovedza pamusoro pamatanda pasina vachikotama pamabvi - kunyange "pakona", sapamazuva dzidzo panyama kuchikoro. Sezvingatarisirwa, hapana swinging hakufaniri - makumbo vanomutswa kuti kuenderana ne pasi nokukurumidza uye kuenda pasi zvishoma nomumugwagwa kwaitora nguva.

Pane vakawanda vasingabvumirani pamusoro kunofambira mberi muviri, akadai "pakona", "ubvise", muviri chengetedzo iri pamusoro Simulator nokuda hyperextension uye nevamwe. Zvechokwadi, zviitwa izvi zvose zvine chokuita kutaridza kwetsandanyama, saka kukura kwakaita cubes nedumbu rake uye vachibatirira "pakona" haawirirani. Uye vanoda kuti kuderedza uremu ane kunofambira mberi chengetedzo makumbo haangazorori inobudirira muviri. Hakuna kuita pasina tenzi kirasi.

Chete nyeredzi kumusoro

Professional kugwinya vanodzidzisa mukusimbisa muviri, mitambo uye nekutamba kuvakurudzira wadhi yavo zvakasimba kuita zvizere simba vachasimudza ngaatarire makumbo panzvimbo akarembera kubhawa. Tenzi-kirasi unyanzvi kunosanganisira kubata kwepuranga rakachinjika makumbo twasu. Zviri pachena kuti kuita izvi kashoma kuti mukutanga mumatanho yokudzidziswa, asi ichi vanofanira kuedza pasina tatamuka zvakanaka pane kuita, uye ane dumbu guru. Uye musafunga kuti vakadaro abdominal muviri ari kubhawa - vasikana vanoda kuvandudza mufananidzo wavo. Kuita zvizere vaizoitwazve tsoka kwete chete muviri kunoda simba kubva mafuta, kukuru vomanikidza abdominal tsandanyama kuwana kuti kuwedzera inzwi - iri inonyatsobudirira muviri vose zviripo nekuda kwechaunga.

Achidzikisa mutoro pamusoro tsandanyama ari maoko

Kana maekisesaizi uri rezasi nesimba kubhawa sokuti kuoma uye zvisingatsungiririki mukutanga mumatanho, gumbo vachasimudza kunogona kuitwa mune kushandiswa Simulator, inova vaguely nowenyika mapuranga, asi kusiyana navo ane zvakaoma vanorega musana. On Simulator ichi hazvirevi hazvo kuvimba nesimba tsandanyama ari maoko, nekuti kuti aivabatsira yose nzira ikoko chinokosha fasteners anopiwa, izvo kubvumira vatambi kuchengeta mutumbi emaoko. Quite yakafanira zvakanyanya uye sezvo zvinobudirira.

Kujaira simulators kwakadaro hakuna yakarumbidza, sezvo abdominal tsandanyama nokukurumidza vajaira mutoro, negating nokudzidziswa. Nokudzidza kurera makumbo hwakakungwa pamabvi, Zvinokurudzirwa kuti angokurumidza kuwedzera sandara tsoka panguva kunonyanyisa yakakwirira. Izvi kugwinya Machine yakatanga zvakanaka injini unyanzvi, kuburikidza iyo mutambi zvichava nyore kugara mbariro izvi.

kunozivikanwa nembariro

Regai abdominal muviri pamusoro chinjikira nemizariro, uye hubudirire, asi kuita gumbo vachasimudza ichiri nyore pamusoro mbariro. The Kumikidzo zvakananga maoko zvikuru akavimbika, uye yose kurema muviri hunoita maduku, saka nomutambi zvichaita zvizere pfungwa pamusoro abdominal tsandanyama, vasina kunetseka kuti pane imwe nguva, mumakwenzi anogona unclench pakaitika.

musiyano zvikuru unyanzvi kuti nokusimudza makumbo pamusoro mbariro kana kubhawa ikoko - zvose zviri rinenge chete. Asi kana imi kudzidza inofambiswa pakati vatambi vari nyanzvi, unogona kuwana mazano pamusoro Implementation ari pachiitwa "chigero" riri mbariro kuvandudza tsandanyama rokuyamura wokudhinda uye oblique tsandanyama ari mutumbi. Musimboti ichi kuti maximize ruminant yakarurama makumbo kurutivi uye kukurumidza katsamba yepakutanga nzvimbo yayo pamusoro mbariro.

A seti kurovedza nokuda mutsva

tsandanyama All vanofanira zororo - icho zvazvisingarambiki chokwadi. Naizvozvo inokurudzirwa kuita kurovedza nokuda abdominal tsandanyama havasi Kazhinji katatu pavhiki - Zvakanakisa pazuva. Complex nekuti mutsva kushanda hapana mapoka anopfuura matatu tsandanyama muna rimwe Workout, uye kwete kupfuura 5 muchiitwa nokuda chete tsandanyama. Above chisviniro nani kushanda pakupedzisira munhu Workout kana pashure zvikuru vanga vaneta vane zvishoma ndichisveerera. Muenzaniso mumwe gym anodzidzisa kuchabatsira pakuswedera kwavo pachavo enyika yekudzidzisa abdominal tsandanyama.

1. Nokusimudza makumbo hwakakungwa pamabvi, pamusoro pamatanda - 5 anoita 15-25 nguva. Anokurudzira zvikuru.
2. Nokusimudza anombotwasanudza gumbo riri mbariro - 3 anoita 10-15 nguva. The chokutanga nzvimbo wakabata makumbo ari rakadzikama ezvinhu, kunyange panguva yakaderera angled dzokukwira.
3. Kuwedzera pamabvi tsoka pamusoro mbariro. Hunosimbisa pachiitwa rinoitwa muna 2-3 anogadza nepfungwa zvinoita nguva yakawanda.

Avo vanoda nokukurumidza kubvisa mafuta inokurudzirwa vanobudirira muviri nekuda kwechaunga pamusoro pamatanda kuita nokukurumidza uye gogonera mbariro - zvishoma nezvishoma. The zororo pakati nemhando achava asina kupfuura maminitsi maviri.

kugara nokudzidziswa

Abdominal tsandanyama, kufanana vose mumuviri womunhu, zvinoda kugara kudzidziswa. Naizvozvo wakati ikawanda cubes havafaniri tisanete - regai kukora, asi uremu kunogona yekudyidzana kuderedzwa. Naizvozvo, abdominal muviri pamusoro pamatanda inofanira kuteverwa Workout mumwechete pavhiki. Kana kubuda anombotwasanudza gumbo ane Kumubata chiedza matanda rinoitwa, vatambi vari nyanzvi uye kugwinya vanodzidzisa vanokurudzira kushandisa anokosha Zviidzo kana anokwira pamwe dzinokanganisa.

Kuwedzera kurovedza pamusoro pamatanda, usakanganwa nezvomukana kurovedza pamusoro mbariro kana unyanzvi simulators. Abdominal tsandanyama hakuna nyaya hakufaniri vajaire mutoro - vanofanira kuramba anoshungurudza.

In mhedziso

Achiita zviitwa nekuda kwechaunga pamusoro chinjikira nomuzariro uye dzakafanana namazariro, nomutambi vanofanira kugara vachiziva chinobudirira mutoro pamusoro netsandanyama. harizovi Takudzai - havazowandi. Kunze weighting, vanokwanisa kutsigira vakarongeka mutoro umbirimi Workout. Kutanga, zviri kumhanya rokurera richikwidibira makumbo pasina kukanganisa mabikirwo Implementation. Chepiri - nguva yokuzorora pakati rinovira, izvo zvinofanira airarama 30-40 seconds. Kubudirira Muchiitwa pamwe wainyatsotaura zvikamu inoshandawo zvose tsandanyama dzemuviri - ari nyanzvi achisimbisa mugumisiro wakanaka!