How kubvisa dumbu mafuta nokukurumidza sezvinobvira pasina zvinetso

Nhindi Extra kumativi mudumbu - dambudziko anozivikanwa nevakawanda. Vakawanda nzira yokubata nayo - kudya uye muviri. Asi zvinokosha kuti tiyeuke kuti nzira idzi hadzisi yezvisikwa zvose inokurudzirwa. Somuenzaniso, kana iwe wakava amai mwedzi mishoma yapfuura kana kuyamwisa, kana mumwe kana mumwe usingakwani muchikwata. Uyewo anoratidza kuti uchaona pazasi.

Saka, sezvo nokukurumidza sezvinobvira kubvisa dumbu mafuta, kana musingadi chete vanorota munhu tetepa nechipi, asiwo agadzirira kuti kushanda imwe ziya uye havana contraindications? Kuita zvinotevera zvemumusangano ose zuva.

1. Tanga kumusoro nani. Chiitwa ichi richakubatsira anodziya tsandanyama dzako muvagadzirire loading. Uyezve, nemhaka pakati nepakati mutoro kwete chete pane mudumbu, asiwo maoko, zvinobatsira kuti varambe ichikwezva chimiro.

2. Wana pasi pasi maoko ako uye nezvigunwe. Raderera kusvika yakarurama yorusvingo, munomimina uye ndichisveerera netsandanyama. Dzokorora katatu uye tora pokutangira nzvimbo. Nhongai zvishoma kumusoro kuruboshwe gumbo pasina vakafugama mabvi, abate zvishoma uye ipapo ezasi. Zvakare atsaudzire matatu uye ruramisa rako rokurudyi ikozvino. Kuwedzera mutoro pamusoro ruoko, unogona batanidza chiitwa nechiedza springy kungosunda kupota.

2. Nhema pamusoro dumbu rako, maoko nemakumbo nzira. Simudzai zvose muviri uye yakarurama makumbo kuti necheparutivi vanenge 80 madhigirii kune muviri. Hands kweva mberi. Dzokera pokutangira chinzvimbo. Dzokorora vanenge 8 nguva.

Kuwedzera mutoro, unogona kutora dumbbells diki.

3. Gara pasi, nokukanda maoko muviri shure. Kusendama pane imwe nguva iri pamaoko enyu. Ruramisa makumbo ako uye zvishoma nezvishoma vanotanga kudzura mabvi ako kusvikira muchipfuva chako akazendamira mberi muviri. Dzokera pokutangira chinzvimbo.

How kubvisa dumbu mafuta nokukurumidza, kana pachiitwa hakusi nyore? Musafunganya, pakutanga zvakaomera vose. Tinofanira kuzviita nguva dzakawanda muchikwanisa.
Kana, nekusiyana, chiitwa kunopiwa nyore, kana kuti unoda kuwedzera mutoro, tora rimwe diki uremu (unogona kushandisa nzira yaswedera Somuenzaniso, nehombodo mvura yakazara) uye kuiita pakati dzenyu muzviziso.

We mberi.

4. Nhema kumusana kwako, achipfugama ako zvishoma. Kusimudza muviri uye kudhonza ngaatarire maoko kusvika mumabvi. Kana ukadzokera kune pokutangira nzvimbo usakanganwa kudzikisa pamafudzi pasi. Izvi zvinobatsira chaizvo nzira sei kubvisa dumbu mafuta kutsanya. Dzokorora vanenge 8 nguva.

5. Zvakakosha kuisa pasi kumusana kwake, maoko ake pasi magaro, kana vakabata navo pamusoro kumucheto bonde. Simudza makumbo enyu pane unopinza yorusvingo kusvikira pasi. Nzwara vakaawarira 10 nguva pasina vachidonhedzera pasi. Dzokerai kutanga chinzvimbo uye vadzokorora zvose pamusoro zvakare, asi pamwe makumbo vakayambuka (maekisesaizi "chigero").

6. Nhema norutivi rwako rworudyi, akasendamira ruoko hwakakungwa panguva kugokora pasi. Get kuruboshwe shure musoro wako. Kutevera nokuvhiringidza uye kutamira kune shure, makumbo apo vachisiya nhema padivi. Kana waita zvakarurama, uchanzwira makakatanwa ari oblique tsandanyama ari mudumbu. Kutevera zvinenge 15 nguva. Kuwedzera mutoro, unogona kushandisa dumbbells.

7. Pakutanga, pachiitwa ichi zvakafanana yapfuura - vaviri nezvezvandaifanira sei kubvisa dumbu mafuta kutsanya. Zvisinei, wechipiri zvikuru rakagadzirirwa lateral abdominal tsandanyama.

Tora cheya kana chitsiko akaiisa pamberi pake. Uvate pasi norutivi rwako, tsoka dzake pamusoro nechigaro, mumwe kumusoro mumwe. Dzakaonda ruoko hwakakungwa panguva kugokora pasi sezvo rokupedzisira muviri. Simudza rezasi chikamu muviri kumusoro, munomimina netsandanyama.

8. Drop pasi, Akasendamira maoko nemabvi. Tora munhu gymnastic chinotenderera. Kumora kudzikisa muviri pasi, iyo laminating chinotenderera mberi uye kudzokera panzvimbo yayo yepakutanga. Dzokorora 7-8 nguva. Chinhu chinozivikanwa nzira kuderedza uremu. Dumbu nokukurumidza tsvarakadenga yakadzurwa, sedzimwe mapoka tsandanyama.

Hatigoni kutaura kuti kubudirira zvachose novimba kutsungirira - chokwadi mugumisiro anova anooneka chete pashure zvakakomba kudzidza. Uye mumwe. Zvinofanira kurangarirwa kuti, pamwe muviri unofanira kusarudza zvokudya zvakanaka uremu dumbu, zvimwe zvose zvingafananidzwa kuderedzwa pasina.