Chinonyanya nyore muviri kuti wakagwinya

Ndianiko pakati pedu asingadi kuzovewo wakagwinya uye mutete muchiuno. Muchiroto, uye tinogona kuona sei vaya wrinkles mamwe kunyangarika, uye iwe unogona kupfeka akazaruka misoro uye kuratidza muchisviniro chako. Asi wakagwinya - ichi anongova mavambo. Zviitwa kuti wakagwinya zvinoreva pacharo anoratidza vose abdominal tsandanyama. On huru pose mudumbu rectus yakati sandara, iro rakakamurwa dzinoungana dzinovhunura connective tishu. Kurutivi rumwe norumwe ayo obliques, rectus kuti zvinobatsira kuita muviri tilts kurutivi.

Sezvo tsandanyama sezvinongoitawo matatu, ipapo kupomba pachaunga uye kuti wakagwinya unofanira kuva kurovedza. Chero muviri anoita kana pasi kana pamusoro rectus tsandanyama. Pane kunyange nzira yemaitiro kana iwe simudza makumbo (mabvi), ipapo achizviendesa pasi basa kana muviri vachasimudza, kunoshanda nechepasi mapepanhau. A slanting abs muchiitwa nokuti mutoro akashandisa diagonal kwebasa hunde uye makumbo. Nokuti kuipa mitoro kugadzirisa katatu pavhiki kwemaminitsi 30. Zvisinei, kana mitoro vakadaro havasi kubatsira, ipapo unofanira ngazviwedzerwe 4-5 pavhiki kwemaminitsi 45. Zvinofanira kurangarirwa kuti zviitwa kuti wakagwinya hakumbobatsiri pasina kudya zvinenge zvataurwa.

An ushe inokosha: chero muviri ndezvedumbu kuita sezvo imi exhale. Inspiratory kuchengeterwa mhepo mumapapu kuzvirega zvichikanganisa zvakakodzera kumbopeta mutumbi. Zvakakodzera kutevera muchiuno. Pakuita maekisesaizi kunzwa musana kurwadziwa kana kusanzwa, unofanira kuritsiva nomumwe akafanana. Kana rakatevera pashure chikoro kwakava marwadzo, zvino ndicho chiratidzo matambudziko akakomba nayo. Pano chitima, vachifungawo marwadzo, unogona hako kuenda kwachiremba. Uyewo kutonga chinokosha chaizvo. Pakazosvika nhamba kurovedza: kusarudza chiitwa nokuda okumusoro nzvimbo venhau uye kurutivi (oblique) tsandanyama. Ita nemhando vatatu 15-20 repetitions. Kana izvi mugove iwe, ita zvishoma, asi dzinenge 10 repetitions haagoni kuita hakuzovi chinhu kushandiswa.

Suggested zviitwa kuti wakagwinya:

Achitsaudzira (wokudhinda repamusoro tsandanyama). Avete pasi, rerekai mabvi ako uye makumbo ezasi akarara pamusoro pabhenji, maoko ake akayambuka. Zvishoma nezvishoma ubvise uriri musoro uye yokumusoro shure. Ona unofanira panguva pasirin'i uye haana kusvika pamutsipa uye muchipfuva, vachikotama mutumbi wako. Zvakakwana havafaniri kugara pasi, uye chete kure pasi sezvaunogona uye mudzokere kuna kutanga chinzvimbo, nokuchengeta musoro wako pamusoro uremu.

Reverse monyorora (Ab pasi). Unorara pasi, maoko akatambanudza achitevedza hunde. Akapfugama, simudzai uye kuchengeta zvishoma uremu. Sungisa yenyu abdominal tsandanyama uye kudhonza mabvi ako kuna muchipfuva chako, nokusimudza chiuno. Feet vanofanira kugara hwakakungwa pa necheparutivi rworwendo 90.

Diagonal monyorora (nokuti oblique tsandanyama). Izvi zviitwa nokuti pazvidya uye dumbu vari abudirire vose abdominal tsandanyama uye muhudyu. Avete pasi, rerekai mabvi ako uye Tsikai pasi, maoko shure musoro wake. Simudza musoro wako uye mapfudzi, ipapo kudhonza kuruboshwe pamafudzi kusvika chorudyi. Kumusoro Ndinoda uye adzokera panzvimbo yaro yepakutanga. Tanga dzakatevedzana repetitions mune rimwe divi uye zvadaro dzimwe, asi zvinokwanisika Alternate pakati repetitions siyana.

Side hikes (nokuti oblique tsandanyama). Avete pasi parutivi rwake, kuvimba emaoko enyu hwakakungwa ruoko pasi. Mumwe ruoko chinoshanda pamwe nomuviri. Zvakakodzera kumutsa muviri yakakwirira sezvinobvira tichiregeredza ari abdominal tsandanyama, pasina kukwezva chero ruoko kana rutsoka. Pamusoro unofanira kugara uye kuverenga kusvika mashanu, mugodzoka zvishoma nezvishoma kune pokutangira chinzvimbo.

Zvakanaka uyewo kubatsira kurovedza nokuda wakagwinya chete bhora. Nhasi kune vanopfuura gumi nevaviri kurovedza uye rose zvivako, izvo zvichakubatsira kubvisa pazvirugu zvisingadiwi panguva muchiuno uye kuzadzisa chimiro ari mudumbu.