How kuita maekisesaizi "monyorora" pasi

The klassiske maekisesaizi "kumonyanisa" pauriri - icho kwazvo nzira yavangabata sagging mipendero nedumbu uye kuvazve simba abdominal tsandanyama. Zvinokosha, zvisinei, kubhadhara pfungwa sei zvakanaka iwe kuita muviri ichi, kunyanya kana uine matambudziko rezasi musana kana mutsipa.

chinyakare Ipfungwa

Kunyange zvazvo zvakaoma kufamba zvisina kuoma, nyanzvi dzinokurudzira kuti kunyatsoongorora tsoka pazasi apo kuita zviitwa pamusoro muchina.

1. Nhema kumusana kwako, rerekai mabvi ako uye nzvimbo netsoka sandara iri bhandi upamhi. Vanofanira kuvimba pasi.
2. Maoko enyu shure musoro wako kuitira kuti zvigunwe zvaiva shure hura. Yambiro: Regai vanoshandura minwe venyu "zvechizarira".
3. Akaisa emaoko, ukuwo, mune vakomana mirayiridzo uye zvishoma mberi.
4. Simudza chirebvu kuitira kuti pakati payo uye nechityu aiva masendimita mashomanana nzvimbo.
5. Zvishoma nezvishoma sungisa yenyu abdominal tsandanyama, kudhonza mudumbu.
6. Munovhiya yokumusoro mutumbi kure pasi, akasendamira mberi. Zvakakosha kuti zvipande vari isingatsiki pasi.
7. Bata munhu wechipiri chinzvimbo ichi, yozononokera yakaderera musana.

Mazano ari Trade

Achitsaudzira pasi - a husina muviri, asi ayo Implementation, pane zvimwe nuances. Zvavakanga vachinyatsoongorora vaiona mazano kugwinya varayiridzi, iwe uchava tiwedzere kurovedza muviri uye vanokwanisa kudzivisa makuvaro zvemitambo.

• Chengeta yenyu abdominal tsandanyama nerongo. Izvi, chokutanga, kuti nokukurumidza kubatsira vawane zvinooneka migumisiro kurovedza, uye chechipiri - kudzivirira kunyanya kunetsa rezasi shure.
• Usakanda mapfumo pamutsipa wake. Rangarira kwokutanga kure pakati emaoko.
• Vanokunga mutumbi wako chete makazviitira urutakure kubva pasi. Nemamwe mashoko, kudzivisa chimbichimbi masangano kana akasimudza musoro, mutsipa nepfudzi mashizha kubva asingatani chinzvimbo. Edza kuvimba mberi, sezvo kana iwe akapeta hafu. Fungidzira kuti kuminyuka mbabvu kune chiuno, uye exhale pamukova kureba nokuvhiringidza, avete pasi; Fema apo kudzoka pokutangira chinzvimbo, kuramba kuchengeta dumbu muchizvidya.
• Kuita kufamba zvose zvishoma nezvishoma uye yevasungwa. Hwakawanda repetitions vachava zvakakwana.

Harungashandurwi Crunch ari muchisviniro

1. Nhema pasi, maoko enyu pamusoro dumbu rako uye muvakweve pamwe pamuviri. Mukupera nyaya, muchindwi paucharara zvachose pasi.
2. Simudza makumbo enyu. Unogona kana kuchengeta mabvi ako hwakakungwa panguva necheparutivi pamusoro mapfumbamwe inegumi, kana ruoko makumbo ako uye edza kugadzirisa navo.
3. Munovhiya rezasi chikamu mutumbi kubva pasi, kushandisa abdominal netsandanyama. Ngwarira: zvakakosha kunzvenga kushushikana pamusoro maoko, musana kana musoro. Kana iwe usingagoni kusimudza rezasi chikamu muviri chete kuburikidza venhau, zvinoreva kuti hauna simba. Zvinobatsira kudzidzisa vanhuwo, "chekare" nokuvhiringidza pasi. Kana ukaramba kushandisa nesimba kukwana pamusoro abdominal tsandanyama, nokudzidziswa zvichaita kunongokonzera kutambisa simba uye zvisingakoshi kwakakanganisa dzimwe nhengo dzomuviri.

An nzira shanduro fitball

Kana nguva kushanyira munhu yokurovedza muviri kana vane gymnastic bhora ravo uye kukwanisa kuita kumba kugwinya, edza kutsiva neizvi Achitsaudzira nhau dzinofadza kusiyana kurovedza.

1. Pachigaro chiitwa bhora ndokukungurusira chested pasi zvishoma kuti kuruka (kubva pamafudzi kusvika coccyx) akanga avete Vanokotama feetball, uye okumusoro chikamu muviri (musoro, mutsipa, mapendekete) vaiva bhora. Mabvi hwakakungwa, tsoka zororo pasi uye akaisa pamusoro bhandi upamhi.
2. Pedzisai chinokosha kufamba kubva inova zvetsika monyorora pasi. Ita basa achafanira zvishoma nezvishoma uye nokungwarira sezvinobvira munomimina abdominal tsandanyama kuramba takatsiga uye kwete kunyura pamwe gymnastic bhora.

More siyana

Kungofanana dzinokosha muviri (kusanganisira kusunda kupota, squats, lunges, vachisvetuka kubva vanorega nhema, rinoparadza), Achitsaudzira inogona siyana chaizvo. Edza kusiyana izvi kusarudza inonyatsobudirira kushushikana kwauri pachako:

• Cross-nokuvhiringidza ( "bhasikoro"). Teverai danho nedanho mirayiridzo kune wokutanga chaiwo shanduro, asi panzvimbo mawa yokuzviparadzanisa ose pamafudzi zvose kubva paguva, simudzai rimwe ruoko utambanudzire kuti rumwe rutivi (kuruboshwe - kurudyi, kurudyi - kuruboshwe). Vamwe zvakakunakira tiite basa iri emuchina uye kubata pamafudzi runoenzanirana ibvi (kureva, kuruboshwe pafudzi - rworudyi ibvi ndiEzekieri). nezvechisarudzo ichi - a Workout rakanaka oblique abdominal netsandanyama.

• Lateral nokuvhiringidza pasi. Zvino, rambai nhungamiro kuna zvetsika shanduro muviri, kuisa zvose tsoka rimwe divi (pamabvi vachiri wakakokonyara uye chakatsindirwa pamwe). Kubvarura pamapfudzi ako kure pasi panguva imwe chete senguva dzose. Sezvo mutumbi chichaitwa zvishoma akatendeukira kurutivi uchanzwa makakatanwa kumativi. Kuita reps shoma rumwe rutivi, ipapo chinja gumbo nzvimbo uye vadzokorore mhiri.
• Achitsaudzira pamwe expanders. Twasu uye tora mumaoko vaviri inoshandisa dzidziso expander. Dhonza pasi, vakafugama shure kwako uye abdominal tsandanyama munomimina.