Chibooreso wokudhinda vakadzi mumba uye yokurovedza muviri

mukadzi vemazera ose Modern kunyatsoongorora vavatevere vavo utano. Nokuti naye, zvakakosha kwete kunzwa utano uye azere simba, asi kuva nechokwadi kuti kutarisa vaduku uye yakachena, uye vakuru mukadzi, zvikuru nezvayo inofa ayo kwokunze chitarisiko.

Sei kuva mukadzi akakodzera?

The yakaoma mumuviri kukwana zvakakodzera mamiriro nokuti mumwe mukuru wakagwinya. How hwokuwana, Chikurukuru, chengeta runako mitsara dzakatetepa uye kwakavharwa nenyama muchiuno? The yakanakisisa muchiitwa nekuda kwechaunga vakadzi kunoratidza kuti vawane kukwana anogona chaizvoizvo mukadzi upi, kunyange kana iye asina kupfuma akapa nokuda Mother Nature.

Regai musikana zvikuru kumativi uye makuru, kunyange kubva pauduku, asi hope ndiyo noitika kuita yakanaka. Hazvina zvakafanira sepakutanga vakafunga kuti mutete uye anoenderana zvisingafungidziriki parameters yacho pakagadzirwa nematanda, chinhu chikuru - kuwana aipindirana nhamba siyana izvi zvakasikwa. Kubva panguva iyi maonero anoratidza pamba kuti vakadzi kwechaunga, kunyange kubva caseloads Vadzimai vomumba ndivo vanoumba mukadzi akakwana.

Kitchen panzvimbo yokurovedza muviri

"Zvinoita?" - angabvunza munhu anotenda nomwoyo kuti akanga asina nguva yokushanyira gym nzvimbo, uye naizvozvo haangagoni kunyange nezvezvandisina zvavo ichiyevedza siyana uye untrained kare zvakamoniwa muchiuno. Zvisinei, chibooreso wokudhinda vakadzi zvikuru kufunga chaizvo nemararamiro ayo; mabasa kuzara mhuri, kutarisira vana. Haufaniri kuva govera nguva inokosha nokuda muviri, asi kungoti kusanganisira rake senguva purogiramu.

Somuenzaniso, mumwe mukadzi anotigadzirira. Asi hazvina kukodzera dzose nguva panguva chitofu, afunge bika. In avo maminitsi 15-20 unofanira kuvapo pakati mabasa epamba, unogona kugadzira zvikuru muviri nekuda kwechaunga vakadzi kumba.

Zvokuita kana cooked?

Unogona kuita nyore muviri, vamire pamberi chitofu kana achisimuka kubva kombiyuta:

• Twasu uye minwe pavanoshandisa musoro, mabvi ndagadzikana, mumwe gumbo vanotsaura zvishoma kurutivi;
• sungisa ibvi rimwe kunonoka makumbo kuti mutumbi apo kuita pakaunda-vachishandisa kutenderera mutumbi nechemuchiuno, kuedza kubata ibvi nevakomana ruoko pamwe kugokora ake;
• kudzokera kutanga chinzvimbo uye kudzokorora sangano 8 nguva zvishoma kumhanya;
• ipapo kuita zvakafanana chiito nokukurumidza 8 nguva;
• edza zvakare 8 nguva zvishoma uye nokukurumidza 8;
• wozoshandura kutungamirirwa.

Yambiro! Kudhonza ibvi, navanofemereka uye kuzochera mudumbu.

zviitwa izvi nekuda kwechaunga vakadzi hakurevi yakawanda muchadenga, vanogona kuita masikati chero nguva. Vanoumba nhete muchiuno uye nokupisa mafuta pamusoro mudumbu. Wedzera mumwe muviri nyore kuti achaita yenyu abdominal tsandanyama kuva akanaka chimiro, kuramba kwayo sandara Profile:

• Mira twasu, mabvi vasununguke, tsoka pamwechete, rutsoka rworudyi anobata uriri chete toe, emaoko panguva kumativi enyu;
• parutivi rutsoka rworudyi shure, ruramisa zvose maoko mberi, tora mweya;
• kudhonza gumbo uye ruoko kuti kutanga chinzvimbo, swedera akasimba dumbu uye kuti simba nedzinovengwa;
• saizvozvo, asi inspiratory gumbo uye ruoko tora mumaoko, uye ipapo kudzokera kutanga chinzvimbo uye kuita simba indentation dumbu pamusoro exhale.

Chii chisviniro kukosha?

Vaya vachangotanga kubata, kokutanga vanoziva kuti muviri nekuda kwechaunga vakadzi Zviri chaizvoizvo zvikuru siyana. Vanoita pamusoro siyana dzenyika tsandanyama, izvo zvinoumba zvakakwana sandara dumbu chimiro. Saka, pane kudzidzisa dzakaderera matanda tsandanyama uye kurovedza nokuda rokumusoro wokudhinda kuvakadzi. Nyanzvi vanokurudzira kuti uendese mutoro zvakaenzana, zvikasadaro hazvibviri kuita zvinozoita. Flat dumbu chimiro rinopa ose tsandanyama mapoka: rokumusoro, yakaderera uye oblique. In mumwe nokudzidziswa muviri hazvo rakakamurwa mapoka matatu zvakanangwa.

Kuita sangano?

Kazhinji, abdominal muchiitwa kuita asingatani chinzvimbo, uyewo kusvika kunonyanyisa mutoro raida tsandanyama apo waipedza vamwe. Mumwe maminitsi 15 chinofanira kuwanikwa rizere purogiramu pamba: nyore chaizvo kuti zvigare pasi kapeti pamberi TV kuona kufarira dzinotevedzana wako chokubatanidza pamwe kudzidza abdominal netsandanyama. The firimu zvakatanga, uye imi endai kudzidziswa:

• achizviendesa chiduku kumashure uye tsoka pasi, rerekai makumbo ako pamabvi, maoko ake vakabata shure musoro wake, fema;
• nedzinovengwa chikwidzo pamapfudzi nepavaigona kunonyanyisa dumbu, kunzwa kushushikana mupfungwa aro okumusoro chikamu;
• 8-16-14 achidzokorora anoshanyira;
• Ita chete nesangano iri zvakasiyana pandaida uye kunonoka kuwedzera kuti masekonzi mashoma.

chidobi zvakakodzera mandating repasi shure aimanikidzwa pasi uye kudzivisa subsidence kwayo panguva anokwira hunde. Uyu chaiwo kudzidza kufamba nekuda rokumusoro wokudhinda. Kuita izvozvo kuburikidza zuva, unogona kukurumidza kuzadzisa zvabuda zvinoonekwa.

The yakanakisisa muchiitwa nekuda rezasi kwechaunga

Lower abs vanodawo kunyatsodzidza. Kuita vanodzokera izvi tsandanyama mwanda zvinogona anokosha Muchiitwa vari nyore, asi anoda pakuomerera kuchengeta zvigadzirwa. Batsirai ruzivo Video mirayiridzo kana zviitwa yakadhindwa vakadzi pamba, mapikicha rinogona kuwanikwa mumabhuku kushandiswa. Vadzidzise rezasi abs yaunoda pachiimbwa mamwe madhipatimendi - rokumusoro, oblique abdominal tsandanyama. Kazhinji, zvose siya kwemaminitsi 10-15, unogona nguva dzose kuwana kuti purogiramu ezuva nezuva.

A klassiske muviri rezasi kwechaunga:

• pasi muchina zvakasimba rezasi kudzokera pasi uye kwete kutora nokuda yose Workout, gumbo vachasimudza zvichikwira kuruoko rworudyi yorusvingo, asi regai kudhonza, uye kuzorora ari pamakumbo. Feet anogona wakachengetwa nechokure kana muchinjikwa;
• fema uye mbudo kudhonza magaro dzako pasi, Kuzungunuka, tsoka pakutanga, panguva iyoyowo zvakasimba kudzvinya iri abdominal tsandanyama nechepasi;
• ita zvishoma nezvishoma pakutanga, zvino pane imwe nokukurumidza kumhanya;
• Kanenge kusimbisa unyanzvi kuwedzera uwandu repetitions uye mharidzo.

Exercise pamwe rakatumbuka anosimudza makumbo:

• kubva asingatani ainyatsokwanisa kudhonza achirurama gumbo kuti chipfuva, panguva iyoyowo kudhonza mapendekete ako kure pasi uye muhudyu kirasipi maoko, swedera mudumbu, exhale;
• dzokera kutanga chinzvimbo uye kuita izvozvo kune vamwe norutsoka;
• ita rave mune rakadzikama kumhanya, rakatumbuka mweya uye exhale apo avete kuwedzerazve.

Movie - musha mudzidzisi

Kana pasina nguva kuenda yokurovedza muviri, asi kuda kuona mafaro tsandanyama Makakatanwa uchishandisa Simulator, zviitwa pamwe chinotenderera rokumanikidza vakadzi vanogona zvakanaka vomutsiva. The chinotenderera anogara ikoko, kumwe pedyo pasofa, unogona kuchovha, vagere pamberi TV, uye nokudaro kuuraya shiri mbiri nedombo rimwe: kuti rinokosha, tichifara.

A klassiske muviri nekuda kwechaunga pamwe chinotenderera zviri nyore: Une kuwana pamabvi ako, ruramisa musana wako, swedera mudumbu, kuchovha kuti chinotenderera kure iwe uye kudhonza shure, apo tiine mamiriro akasungirirwa. Zvisinei, nokuti beginners hazvisi nyore. Asi kuwedzera nhare tsandanyama kufamba anogona omesa kare: hativimbi pamabvi angu, nezvigunwe. Chakawedzera muviri kuti pavhidhiyo venyu zvakafanana akagadzirwa basa pachaunga, haugoni chete vapinze kutsvakwa tsandanyama yakanaka, asiwo Siyanisai kuti tichiita vanga vaneta kumba.

Luxury yokurovedza muviri

Vaya vanogara shanyira yokurovedza muviri, nechokwadi chokuti hapana mutoro hazvitsivi achitaura muchina. Kana muviri nechekare kujaira zvatinosiita zvinorema uye vanoda kunzwa zvakawanda nemishonga muchiitwa nokuti abdominals panguva yokurovedza muviri kuti vakadzi vave noruzivo Sportwoman rimwe danho vakananga pakukwana.

Rock wokudhinda ane chinjika pabhenji kana wekusimbisa muviri pamwe mutoro uremu chinjika hakusi nyore, nokuti midziyo yacho nechekare kumanikidza inodzidzisa kuti abate achida chinzvimbo. Chimwe chinhu kuti unofanira kuwedzera mutoro zvishoma nezvishoma, saka kuti tsandanyama vajaire uye angakudzivisai kuwedzera nemishonga. Huru chinodiwa, sezvinoitwa kwakajairika kudzidzisa: inofemwa zvinofanira kuitwa kuderedza tsandanyama. The rinokosha kugadzirwa simulators nekuda kwechaunga , vanokwanisa Takudzai yakananga mhasuru nokuchinja kure apo vamwe: chii havangagoni kuva pamba.

Kana maoko kutora dumbbell

Gym anotora nguva, uye iwe unogona Takudzai tsandanyama uye mumwe, ari chaiwo nzira: kuita zviitwa nekuda kwechaunga pamwe dumbbells. Vakadzi, vanogona kuva yokuwedzera mudziyo kana projectile kuvandudza tsandanyama marudzi. Havafaniri kutya kuti zviyero achaita kukonzera kukura kwetsandanyama ari maoko kana makumbo. Hazvibviri nokungoti hadzi muviri kwazvo shoma testosterone, izvo zviri varume rinongova mhosva kuzorodzwa muviri tuberosity. Women dumbbell zvinodiwa sezvo chipimo chemushonga uye anodiwa vanokwanisa chokudzidzisa tsandanyama, kusanganisira muchina.

The yakanakisisa muviri nokuda oblique tsandanyama uye paumbwe yaigona muchiuno:

• tora dumbbell kwenyu rworudyi kusvikira 8 makirogiramu uye kuita lateral kurereka kuruboshwe (dumbbell anoita somunhu counterweight, kuwedzera rutapudzo oblique tsandanyama kugozha);
• vachidzokorora mu negwara, ochinja ari dumbbell.

Aine zvishoma zvokushandisa uye zvokuita, mukadzi upi unogona nguva dzose kuwana maminitsi mashoma kuita anobatsira uye anakidze muviri nekuda kwechaunga kumba.