Beautiful magaro nemakumbo: musha muzinda vakadzi

Beautiful magaro akasungirirwa - ichi haiwanzofarirwi chipo Mother Nature. Kazhinji varidzi runako urwu anofanira kushanda nesimba pamusoro pachedu kuti vaite basa. Pasina mubvunzo, yokurovedza muviri uye murairidzi kuchaita vanorumbidza kutenga dzaunoda chimiro nokururamisira nokukurumidza, asi mugumisiro haanganonoki refu pamba enderana zvidzidzo. Achiita nguva dzose ane muviri mashoma unogona 'kuti "magaro akanaka uye makumbo kare nomwedzi kare.

Kugadzirira makirasi

Kana iwe zvakakomba vakasarudza kutora amene, kutanga tinoda mupfungwa kugadzirira. Panyaya iyi, zvakanaka manzwiro hakusi wokupedzisira. Vakadzi vakawanda vanoda tide Somuenzaniso, mapikicha mitambo vakadzi, mutsva kugeza suit, zvikabudura. Chete ipapo ichava basa zvakaoma kuwana magaro akanaka. Maererano gadziriro rwomuviri, uchada vakasvimha: hwomutambarakede mbatya pakugadzwa zvakanaka, zvokuyeresa kana dumbbells, kana zvichibvira chiedza pakapuranga kana chete pamutsipa, mumwe dhende (unogona kutora negumbeze kana negumbeze).

A seti kurovedza nokuda magaro

Gadzirira mupfungwa uye vakabata zvemitambo midziyo, vanotanga 'kuita "yakanaka kwazvo hadzi magaro. Pane zvishomanana kurovedza, achiita kuti, unogona kubudirira migumisiro yakanaka. In Zvinotaurwa, ivo chaiwo. It ane pamusoro nguva kugwinya varairidzi vane siyana wavo tichibatsirwa nenhumbi, akadai danho-platforms kana fitball.

squats

Hubudirire uye vakarongeka muviri kupfuura squats, asati yakagadzirwa. Kana iwe squat zvakarurama, imi muri chaizvoizvo ari mwedzi uchava magaro akanaka. Photo demnstriruyut kwakarurama kuurayiwa kuitwa. Twasu, zvigunwe dzakatarisa mberi, tsoka zvishoma kupfuura papfudzi upamhi. Gara pasi uye musimuke kuti zvishoma nezvishoma uye zvakanaka. Full squats havadi: kunonoka achishandisa masekonzi shoma munzvimbo umo chidya newokuti pasi. Ndiko, kubva kunze zvinoita sokuti tikagara pasi pachigaro. Sei hazvina sevanokosha zvizere squat? Chokwadi ndechokuti kana iwe enda pasi pasi, anenge pasi, iyo gluteus Maximus tsandanyama relaxes, uye izvi hatina kuisa zvinofanira kugara zvashata. Panguva yechiitwa, maoko pamusoro bhandi haana kuisa: vari unoratidzwa mberi, kana tiri gymnastic rutanda, akaisa pamapfudzi. Vakadzi More inogona vakazvigadzirirwa panyama squat pamwe chitambi kana shamhu (akatarisira).

lunges

Lunges uyewo kusimbisa tsandanyama ari magaro nemakumbo. Nokuita maekisesaizi ichi, zviri nani kudzora pachako mugirazi. Zvakakosha squat kuitira kuti ibvi yakabudikira makumbo hwakakungwa panguva madhigirii 90 uye haasiyi mberi. Nheyo ichi kumbonyanya nyore: twasu, tsoka pamafudzi upamhi voga. Kubva chinzvimbo ichi, kuti danho mberi, achipfugama zvenyu (rangarira anenge 90 madhigirii), ipapo kudzokera kutanga chinzvimbo. Kuita lunges, chengeta maoko enyu pamusoro chiuno, imwe sarudzo - vachirembedza pamwe dumbbells. Lunges chingaitwa-nzvimbo, kana chamber, kureva, kwete kudzokera panzvimbo yayo yepakutanga, uye kuti kupindira mberi. Unogonawo kuita chiitwa kumativi uye musana.

kudzingwa

yechiitwa zvinobudirira. Pasinei yayo nyore, kuti anoumba munhu magaro akanaka, sezvo unokubvumira kushanda kunze zvakadzamisisa netsandanyama. Kuekisesaiza rinoitwa munyika dzakasiyana zviviri: akamira kana nhema.

Popping vakamira. Twasu, muise tsoka dzake kupfuura pamafudzi upamhi. Mabvi Akakunga zvishoma mberi, maoko ake pamusoro wake muchiuno. Zvino kuvaparadzanisa chiuno mberi nekusunga magaro ako sezvinobvira. Zvino vakazorora kwavari, anokotama kuti chiuno shure.

Popping nhema. Nhema pasi kumusana kwake, makumbo hwakakungwa pamabvi uye zvishoma kunze, maoko pamwe muviri. Zvino kuvaparadzanisa chiuno kumusoro, kusunga kuti magaro. Bata chinzvimbo ichi masekondi anoverengeka uye uburuke.

We kuita kunzwisisa ichi inokurudzirwa 4-5 pavhiki, uye nokukurumidza muchaona wokutanga results: kwakavharwa nenyama magaro akanaka uye makumbo.