Exercise "Pfekenura" uremu: wongororo, mapikicha. Sei kubhawa slimming dumbu?

Pakutanga, zvinoita sokuti zvose nyore chaizvo, asi muviri "ubvise" slimming dumbu - iyi ndiyo imwe panonyanyisa mutoro pamusoro tsandanyama ari nemakwati, musana uye maoko. Uyezve, nzvimbo iyi ndeimwe chinokosha postures iri yoga. Kubhawa anogona kuitwa sechinhu yoga muviri, uye akabatana chero simba mutoro.

kutanga

Nyatsoongorora kuverenga nokukura mirayiridzo mifananidzo uye edza kuti mberi kufungidzira kuti chii sokunge uye anonzwa zvakarurama mamiriro "ubvise". Kana uchichengeta yoga, chinzvimbo ichi kuchaita kuti mamiriro ezvinhu zviri nyore uye kutora mamwe asanas zhinji. Kugara muzariro kwete chete anosimbisa maoko, mapfudzi, musana uye tsandanyama omuti - uyewo kunonatsiridza mamiriro.

Iva nechokwadi kuti kubvunza chiremba vasati kuita yairova uremu: kwete kurovedza zvose vakasikwa vakaenzana, uye kunzwisisa kunofanira kusarudzwa zvikurukuru nemhaka yavo mumuviri mamiriro uye gym pamwero. Ngwarira kana waiva zvinokuvadza, abdominal kana pamapfudzi.

The pamwero kwokurovedza rokutanga

Kana iwe kumbobvira aitamba mitambo kana vakanga zvikuru kuchinja, kutanga kugadzirira kubhawa pamwe kuitwa postures "ose mana". Ichi chinokosha nzvimbo kuti achakwanisa munhu wose, pasinei nezera, utano uye pamwero kurovedza muviri. Kana iwe yaunoti dzose ngaasungirire uremu, vanhu chaivo vane uremu uye kudhonzwa siluetti mubatsiri kuunganidza mumba chibhakera uye achava simba kutanga kugadzirira chiitwa.

• Iva nechokwadi chokuti maoko zvakananga pasi pamafudzi ako mabvi - chete nechepazasi magaro.
• Tsoka inogona zvakazara anombotwasanudza akasendamira pasi kana vanokunga zvigunwe, kana uchida.
• Itai kwakanaka mweya, ipapo exhale kuburikidza mhino. Kana uchikwanisa, edza kutevedzera machemero egungwa. Nzira iyi inokosha yoga, iyo anowedzera kubudirira asanas izvi.

The pamwero kwokurovedza chechipiri

Fema ndikadzura magaro yenyu pazvitsitsinho. Decorations chepakutanga nzvimbo kwemaoko, ndatura befu uye pazvigaro zvitsitsinho zvako - kuwana mwana vavatore iri yoga, iro rine zita "Balasan". Podozhmite nezvigunwe, kana usati waita kudaro. Edza zamu pamusoro mabvi ake uye nguva dzose kutarira mberi. Kana iwe zvakanyatsorongwa kutevera mazano aya, yairova uremu wongororo pamusoro zvikazara zhinji zviwanikwa achava nyore uye wakasununguka. Nyaya kunogara diki - kuramba chinzvimbo ichi kuti Zvakanyanya Kunaka Panguva Yepamuviri yakareba.

Chechitatu chechetere kudzidziswa

Exhale uye simuka ari pose "imbwa, achitarisa pasi." Exhale uye kubva Balasan kana mwana pozi, vachasimudza hudyu kumusoro. Vanofanira kuwana chinzvimbo yakafanana kuti "V" inverted, - iri yoga, iye anonzi "imbwa achitarisa pasi" kana "imbwa munyaradze pasi."

• Palms paucharara zvachose pasi. Musakanganwa kutambanudza nyika abdominal netsandanyama.
• Pamapfudzi vanofanira kudhonzera shure uye maoko kutsausa yomukati mativi kuitira kuti "dimples" kugokora akatarisa imwe.
• Optionally, zvitsitsinho zvebhiza pamusoro kuburiro napo mukana wokushandiswa ari shure tsandanyama, hamstrings uye shins. Paunonyanya kurovedza, asi nokukurumidza achakwanisa kuvimba zvitsitsinho ake pasi.
• Ramba kudhonza chiuno achikwira pasirin'i.
• Kuona chinogona kusiyiwa uye yakananga, dzakadai guvhu, asi iva nechokwadi chokuti musoro zviri hwomutambarakede chinzvimbo.
• Rinotevera Kutama richava yakananga ngaasungirire slimming, wongororo izvo akafuridzirwa kuti kudzidza zvinhu izvi. Usati kugamuchira kunozivikanwa chinzvimbo, kugara pose kuti "imbwa achitarisa pasi" uye kuita kundosvikira saka kumeso sezvinodiwa.

Full mapuranga

The pose kuti "chiso wembwa pasi," ndatura befu uye zvokudya kune chiuno mberi kuitira kuti pamapendekete aingova pamusoro pamaoko, zvitsitsinho uye akadzokera chaiwo nezvenzvimbo rinoparadza rakakwana, kunze chakatodzana akareba yemichindwe pushups.

Iva nechokwadi chokuti yenyu abdominal tsandanyama vari nerongo, uye nomuzongoza iri anombotwasanudza. Kuti zvakarurama kuita maekisesaizi "bar uremu" (rinogona kuverengwa sezvo navarandakadzi pamusoro forum zvakataurwa nezvazvo), zvinokosha kuongorora mamiriro ezvinhu chiuno: arege kukwira. Zvakanakisa, muviri anotora chimiro achirurama mutsetse.

• Kumira hwakakungwa uye iri bhandi upamhi.
• Emaoko zvinofanira kuchengetwa sezvo pedyo sezvinobvira mbabvu. Kudzikisa pamafudzi uye edza kusamuendesa navo musoro, kuti ichengetedzwe mutoro pamutsipa.
• Deredza zamu sezvinobvira. Vachirembedza pamapfudzi anobatsira kuswatura pachipfuva.
• Iva nechokwadi chitsitsinho akanongedzera shure - saka iwe uchawana zvimwe zvakanyatsoenzana.
• Iva nechokwadi chokuti nechokuita rorudyi netsandanyama. Nokuti chikwidzo ichi mukuru kneecaps.
• Palms nezvigunwe zvakafanana simba zororo pamusoro yokurovedza muviri bonde.
• Shanduko chinzvimbo ne mamiriro "imbwa achitarisa pasi" kuva munhuwo (dzenhoroondo) kubhawa haafaniri ingada kuishandira uye kuchinja mumuviri nzvimbo muchadenga.

Chii chakazoitika?

Ndatura befu uye kudzokera nezvenzvimbo "wembwa, achitarisa pasi." Izvi zvinogona kuitwa kundosvikira chete pashure matatu kana mashanu kubhawa. Ipa muviri wako mukana zororo vasati kutamira kune asanas siyana.

• Palm nhema chose pasi, iyo abdominal tsandanyama vari nerongo, kuti chiuno chinotungamirwa panguva pasirin'i.
• Dhonza mapendekete ako shure, uye nzvimbo maoko ako kuitira kuti panosangana pamberi emaoko "vakatarira" pane mumwe.
• Kuramba kunyange mutinhimira mweya chero zvakafanira.

dzokororo

Planck zvokudya, izvo ongororo zvikuru akanaka, zvinoda mubatanidzwa munhu pose "imbwa munyaradze pasi." Kubatana uku inodzokororwa sezvo nguva zhinji sezvo zvakafanira - kana zvakawanda unogona kumira. Zvinokurudzirwa kuita matatu shanu kundosvikira ari pose kuti "imbwa achitarisa pasi" mushure chero iine rinoparadza.

nani ngaasungirire

Nokuti kuderedza uremu, unogona kushandisa dzakasiyana-siyana okunatsiridza ose Trims. Asi, tinofanira kuyeuka kuti basa nani shanduro kunofambira mberi voltage kuratidzwa kune vaya vane simba zvakakwana kuchengeta muviri twasu uye mira yose chiitwa chete.

• Unogona kuita nedanda rimwe gumbo. Kuti izvi zvidaro, rave kusimudza rutsoka nechimwe kubva pasi.
• Kuti aite basa iri paruoko rumwe, Donza ruoko mberi, ipapo zvakare akaisa ruoko rwake pasi. Dzokorora nedzimwe ruoko mberi rakatumbuka. Iva nechokwadi kuti muhudyu vari zvakakwana, uye muviri sei hadzizotsvedzemuki kumativi.

End kudzidziswa

Exercise "Pfekenura" uremu (wongororo usanyepa: zviri chaizvoizvo inobudirira) chinhu chikuru kwazvo mutoro pamusoro muviri, saka Workout ose vanofanira kuguma aine kuzvivaraidza rwakazara. Mushure shoma dzinenge Trims simuka ari pose "imbwa achitarisa pasi", yozononokera kudzikisa mabvi ako kusvikira pasi. Uchawana uri kuitawo iyo kutanga kugadzirira chiitwa: ose mana.

Kana uchida mamwe zororo kwechinguva kutora mwana vavatore ( "Balasan").

Side ngaasungirire

Slimming mudumbu inokurudzirwa kuita dzenhoroondo kwete chete, asiwo divi bhaa, riri rimwe weyoga asanas.

Kana muviri wako hausi kuchinja, kutanga kugadzirira kurutivi pakapuranga kuti kuitwa postures "ose mana". Danho iri rakafanana wokutanga padanho wokugadzirira zvetsika shanduro muviri. Nokuti mamiriro "ose mana" vanotevera "Balasan" uye "imbwa achitarisa pasi." Ipapo utore pakona imwe chaiwo muviri. Unogona mberi kurutivi kubhawa.

Ndatura befu uye kufambisa yose kurema muviri kuruoko rworudyi kurutivi mukuru yakamira chemabhazi kunyepa. Bata chinzvimbo ichi kuti 3-5 kundosvikira. Ivai nechokwadi kuti imi muite zvose zvakanaka kuti zvinobudirira kudzidzisa tsandanyama uye kuderedza mukana zvinokuvadza mitambo.

• Muhudyu zvinofanira kuchengetwa pamwe chete uye kufanana nomumwe. Saizvozvo, anofanira kuiswa pamusoro netsoka kuruboshwe kuenda kurudyi.
• The kutsigira ruoko (mu muenzaniso uyu - kurudyi) vanofanira kuramba ngaatarire uye zvishoma pamberi papfudzi mutsetse. The emichindwe hunogara chose pasi. Kana triceps kuvhiringa, zvinova nyore kuti tirambe takadzikama.
• Kuruboshwe, kusanganisira chiningoningo uye minwe zvizere unoratidzwa uye nezvatinovavarira kurutivi pasirin'i.
• Makogon "Pfekenura" uremu (wongororo, cherechedza havasi kunaka) zvinoreva mawa kushanda mumapoka tsandanyama dzakawanda, saka Urongwa vanofanira kutambanudzira tsandanyama ari shure uye kuhukura.
• Kungava kubatsira zvinotevera nzira: fungidzira kuti shure iwe ari rusvingo, uye pachinzvimbo kurutivi anosungira unofanira kuvimba pamadziro ose pamusoro.

Mhiri

How kuderedza uremu chete nomuzariro nokuda kunonyanyisa nomugumisiro? Chengeta nzvimbo kurutivi anosungira matatu kusvika mashanu kundosvikira, mugodzoka ari pose runowanzoitika zvetsika muviri. Fema uye exhale kakati, ipapo ita kurutivi pakapuranga kurutivi rworuboshwe.

akaoma mikana

Kune akanatsiridzwa shanduro kurutivi rinoparadza. Kana zvatinosiita divi pakapuranga uremu (wongororo, mapikicha uye mishumo chaiye zvabuda anowanika ari paIndaneti forum) hachisisiri kwamuri chaiyo kunzwisisa, edza kuti "mukuru-azvipire" maekisesaizi.

• Pachinzvimbo nyore divi bhaa kusimudza kuderedza hudyu sezvo inokodzera oblique abdominal netsandanyama.
• Uye kushanduka ichi rinozivikanwa divi nembariro uremu rimwe gumbo. Kuzviita, simudza zvishoma kumusoro gumbo kusvikira pasi. Bata chinzvimbo ichi kuti 1-2 seconds.