"Chetsoka" - muviri nokuda musha Workout

Hapana chakavanzika mitambo zvidzidzo kwete chete anochenesa uye kubatsira kuchengetedza utano, asi kuvandudza kunetsa uye kumunetsawo. Zvisinei, haasi munhu wose ane mukana yokushanyira gyms nokuti kushaya nguva, basa rakaoma, uye dzimwe nyaya. Panyaya iyi, asi hupfupi daily kurovedza uye utano hwakanaka.

No nguva?

Home muviri ingasanganisira yakasiyana zvachose abdominal muviri, shure, uye hudyu, asi nyore oornag ndechokuti chiitwa "cheya" porusvingo. It haatarisiri nguva yakawanda nesimba, asi kunoita mugoropafadzwa hombe. Uyezve, zviri mumwe Muchiitwa mashoma apo unogona kuisa imwe nguva muganhu, pashure iro mutoro haasi chete haasi kubatsira, asi unogona kuva kunokuvadza. Uye Chikurukuru, muganhu uyu maminitsi mashanu chete.

Exercise "cheya"

The musimboti uri nyore chaizvo maekisesaizi. Unofanira kugara pasi uye chakatsindirwa musana wake pamadziro kuitira kuti zvose zvayo pemvura yakabatana ndege. Yokumusoro Chikamu makumbo vanofanira zvaivapowo pasi. chinzvimbo ichi ichapa kunonyanyisa mutoro pamusoro pepasi makumbo uye magaro. The maoko vanofanira akaererana muviri. Zvikurukuru, ugere nechigaro pasina iye.

Kana zvakaoma kutanga chiitwa pakarepo, haagoni pakutanga Vanokunga zvizere makumbo ake, asi mugumisiro izvi zvichava ndoda kukwana.

Fema panguva pacho zvikuru uye zvakaenzana. Kana kufema zviri pamutemo uye dzisingapindirani, kufamba kweropa achishungurudzika, kuva chinzvimbo kunova zvakaoma, asi kunonoka hakusi kufira mhepo.

"Chitsiko" (maekisesaizi) rinoitwa mumwe kana vaviri maminitsi kusvikira pane simba. Kana zvikava zvakaoma kwazvo, zviri nani kurega basa, kudzokorora inotevera nguva iwe kusvika. Zvakakosha kuti tisanyanyozvidya kumanikidzwa pamabvi.

Number natrenirovannosti anosvika kunobva nhengo. Paavhareji, anoita 3-5 pazvinhu. Zvakakosha kuti ruoko pashure muviri kutambanudza tsandanyama uye nokudaro simba navo. Zvikasadaro gumbo chikaka anogona kunzwisisa uye tsandanyama kuramba nerongo.

omesa muviri

A zvikuru kunzwisisa chimiro muviri saizvozvo pasina rutsigiro musana, kureva kuti, risina rusvingo. musiyano wezvinyorwa Izvi zvakaoma kuita nokuda chido asanyanya kunetseka uye vanokunga mberi. Zvakakosha kuchengeta musana wako sandarara. Asi tichitsigirwa uye pasina wake "cheya" (Exercise) iri muviri yakaoma wose.

Unogona kuwedzera mutoro pamusoro makumbo uye uyewo avaite, vakabata mumhepo anenge 5-7 masekonzi uye zvishoma kudhonza mberi. Izvi zvichaita vane chimwezve nezvainoita gumbo, vamire pasi, uye magaro kurovedza uchava vanoshingaira.

Munogonawo kutora dumbbell mumaoko enyu uye uyewo avaite, achiedza varege kunokanganisa mwero. Pasina dumbbells okuwedzera mutoro pamaoko anogona kupiwa kana ivo kukweva pamberi penyu noku pasi kana kuwana musoro.

Exercise nzira dzakasiyana chaizvo, asi musakanganwa kuti inokosha, inova zvinobatsira chaizvo kudzidziswa

Than zvinobatsira?

Chekutanga, asi "cheya" (maekisesaizi) vaviri makumbo Workout, uye kudzidza gluteal tsandanyama, muchiuno, maoko uye wokudhinda. Kutaura zvazviri, muviri chinhu anabolic, ndiko kuti, pasina kushingaira kufamba. Izvi mhando muviri kunobatsira kuwedzera kutsungirira tsandanyama zvakananga uye anokurudzira Kuparara mafuta tishu.

Chechipiri, nokudenga muviri nokuti mhuri yose, kunyange vana. Zvinobatsira kwete chete nokuti kubata nguva dzose, asi kune vaya uchangotanga. Zviya, kwakadai mutoro kunobatanidzwa zvezvaidzidziswa yokurovedza mitambo.

Pakupedzisira, pakururama uye Accessibility kuitwa inoita nemvura zvokuita. Nokutora maminitsi maviri chete pazuva, munhu wose ane mukana kwete kudimburira Workout yenyu.

zvinokosha mazano

Chokutanga, usakanganwa pamusoro mumwe muviri. Pasinei nokuti "cheya" (maekisesaizi) tsime coached mapoka tsandanyama dzinenge zvose panguva imwe chete hazvipindi kure. Sezvo wokudhinda uye magaro zvinofanira kukudziridzwa mberi.

Uyewo, hativimbi pachiitwa ichi sezvo kiyi. Nokufamba kwenguva, tsandanyama vanowanzotevedzera kujaira kuti nesimba chete mhando mumuviri, uye kunoda pfungwa magaro Workout. Kana mangoti uchifunga kuti iwe usisiri kugamuchira mugumisiro chiita ichi, iwe ungavapa ndokupfura shure kufambira mberi panzvimbo pamakumbo ako kana nyore squats. Chero zvazvingava, unofanira kuramba achishingaira Matauriro nerimwe kwakakanganisa netsandanyama.

Uye chero zvazvingava haagoni kukanganwa pamusoro mararamiro utano, kuwedzera mitoro yose. Home Workout inofanira kuteverwa dzose uye kudya kunovaka muviri, kwemaawa masere hope uye anofamba yakachena mhepo.

Coming Up zvabuda

Hapana mubvunzo kuti mugumisiro haanganonoki refu. Pashure mashoma namazvikokota pachiitwa ichi vachava makumbo akasimba uye magaro zvakasimba. Chinonyanya kukosha - Nguva uye kushivirira.

Kuekisesaiza ndiko anotendwa varairidzi zvose uye kugwinya varayiridzi, izvo kamwe zvakare kunoratidza kugona kwaro. Kunyange pasina kukwanisa kushanyira yoUmambo, unogona kuwana mu chimiro uye "cheya" (Exercise) zvichabatsira kuti kuzadzisa chinangwa.

Nokutevedzera mazano aya uye mirayiridzo, unogona kutarisa kana kuita maekisesaizi nomazvo. Chero zvazvingava harifaniri kunzwa marwadzo ari shure kwake uye makumbo. Kana uchifunga kuti mhando marwadzo, unofanira kurega chiitwa. Chero zvazvingava, haana yapera kugadzirisa zvose uye kuchigadzira.