How kubvisa mafuta kubva noruoko muviri

Vakadzi vazhinji vane dambudziko sei kubvisa mafuta kubva maoko, uye iyi havasi siphoned. Kuti aite izvi, tinoratidza zvinotevera zvemumusangano uye kurapwa. Nokuti zvidzidzo zvinoda dumbbells kudiwa pamwe chinjika uremu kana kupfuura dumbbells pamwe zviyereso zvakasiyana. Uye vanoda mimhanzi, zvingava tepi wezvaiitika, asi anogona kuva redhiyo kana terevhizheni, chete kuti arambe tinakidzwe uye nguva maekisesaizi. Usati watanga kushandisa kubvisa mafuta pamusoro maoko, vanonhonga rokutanga dumbbell yairema 0.5 makirogiramu kuti uremu.

1. Standard kwoushamwari-up tsandanyama zviri pamutsipa, yokumusoro muviri uye maoko. Warm-up zvinofanira kuitwa kuti.

Neck:

1.1.Povoroty imwe nzira yokutanga, ipapo mamwe 4 nguva.

1.2.Polukrugom anoshandura musoro wake kubva pamafudzi kuruboshwe kuenda kurudyi, sokunge wakabata chirebvu mutsetse pechipfuva 4 nguva.

1.3.Zatem anotendeuka musoro wake denderedzwagama iri shure, mutsetse mutsipa yave ichiitwa 4 nguva. Chiitwa ichi chinofanira kuva nomumugwagwa kwaitora nguva aika yapfuura.

1.4.Ostavlyaem pamapfudzi pasi, uye ake chirebvu akasundudzira mberi 8 nguva. Musoro uyu mhosva inofanira kusvitsa zvakanyatsonaka.

1.5.Dvigaem mutsipa mune Oriental vachitamba munzvimbo mapato kuruboshwe-kurudyi, pamapendekete vanoramba munzvimbo, kuita 8 nguva.

In achiita kurovedza izvi ndechokuti nezvamunonzwa crunching kana nekudzvanya chokumusoro nomuzongoza, kazhinji musoro kutenderera. Izvi zvinoitika, chikuru chinhu pano kuti ndiite zvokusimbisa muviri napo zvakanaka. Zvakanaka kuti muite zvose zviitwa uye ushamwari-up akaisa kurovedza wevanoda sei kubvisa mafuta kubva maoko.

Papfudzi nebhanhire.

1.1.Plechi zvikuru uye uyewo zvinoshamisa anosiya pasi pamwe nevasina pamafudzi 4 nguva, mumwe papfudzi yoga - imwe ruoko kumusoro, mumwe pasi 4 nguva nechimwe ruoko.

1.2.Sovershat madenderedzwa shure pamafudzi nguva 8 chete uye 8 nguva mberi. Hands apo pachena akarembera pamwe pamuviri, chete pamafudzi kushanda.

1.3.Rezkie vachidonhedzera mapendekete shure, ipapo mberi 16 nguva. Hands panguva achitevedza muviri hwakakungwa zvishoma.

1.4.Kazhdym pafudzi madenderedzwa: mberi - akasiya - shure - rworudyi. Arms pamwe pamuviri uye zvishoma musana.

Zvadaro kutenderera chiwondomoke zvachose maoko kuitira: mumakwenzi, ipapo emaoko uye ruoko kubva pamafudzi kusvika chokwadi kusvikira ziya. Pin ruoko shure yemauto asi chityu panguva imwe chete yakawanda sezvingabvira Bends mberi, mashizha kuderedza uye kugadzirisa kuti 1 miniti. Dzokorora kuita izvi kakawanda. Edza kuva Workout rakanaka tsandanyama - kunzwa mavari softness uye tinochifarira. Kudzidziswa kwakadaro zvakakodzera kuitira kuti basa rako ndibvise mafuta pamaoko akanga akatakurwa kunze zvakanyatsonaka sezvinobvira.

Muchiitwa pamusoro pectoral netsandanyama.

1.Snachala pasina dumbbells uye zvishoma nezvishoma vachiwedzera mutoro, kuunza dumbbell uremu kuti 1.5 makirogiramu. Hands dzinoberekera parutivi azvipire mapendekete kuderedza chipande, michindwe uchikwira. Muscle kudzvinyirira breastbone - dzikama kunototiomesera - faranuka.

2.Skladyvaem maoko sezvo mumunyengetero, uye nesimba muchanza, sokunge kuedza kuchinja nzvimbo. Kuramba ruoko uye inosvitsa kutanga kuruboshwe, vakadzokera centre, ipapo kurudyi. Kuti vaite zvose nesimba 8 nguva.

3.Skladyvaem maoko nezvanza seri pamafudzi uye emaoko kuedza kuwedzera napo. Tinoita zvishoma nezvishoma uye zvakanaka 16 nguva.

4.Skladyvaem ruoko chibhakera pamwe chete. Tinoenderera mberi nezvibhakera ake uye kwira navo - pasi simba. Mashizha panguva kuderedza kufadza.

Kuita kurovedza kwakadaro kunobatsira kuita basa sei kubvisa mafuta kubva maoko. Chinoratidza yakarurama kurovedza izvi zvichava pfungwa kuneta uye kunonyengedza vangadikitira. Kana hembe yako yakaoma, ipapo iwe mugumisiro kubudirira. Kuti abvise zvakawandisa mafuta pamusoro maoko, iva nechokwadi kuita zvizere siyana mupfungwa uye chinokosha nesimba. Yeuka kuti muviri yaifanira nguva uye mutoro pamusoro tsandanyama kunge nani huru, asi Usaita kana ukaedza zvakare, ipapo tsandanyama dzako pamusoro maoko ave zvakare kuchioneka.