How kuvaka musikana maoko? nokukurumidza sei uye yakanaka ruoko pombi dumbbells musikana

Slenderness - zvakanaka. Asi zviri nani kuti tetepa mufananidzo anotaridzika Trim. Uye ichi kunokwanisika kwete chete chibooreso wokudhinda kana magaro. Other tsandanyama vanodawo kurovedzwa, uye kupfuura zvose - ruoko tsandanyama. With zera, vanotanga sag uye vanorasikirwa chimiro yavo nokukurumidza. Izvi - a flabby ruoko kuti anotengesa mukadzi zera, pasinei tetepa ndiye. Zvisinei, musikana haana zvakakodzera wokuita tsandanyama building, sezvinoita muviri, zvakakwana kuti urambe zvakanaka chimiro.

Chii chinodiwa kuti muviri?

Kana chipi chikonzero, enda yokurovedza muviri hakusi zvichibvira, usaora mwoyo. Mhinduro kumubvunzo sei kupomba musikana maoko pasina yokurovedza muviri, pamusoro pemvura. All zvinogona kuitwa pamba. Kunyanya kuti mufurati - dzakasiyana nzvimbo, apo kana uchida unogona kuwana zvose anodiwa zvombo kunodzidziswa. Handina dumbbells? Asi pane mvura bhodhoro.

Hakuna Simulator nekuda kwechaunga uye maoko? Asi pane chigaro! Chinonyanya kukosha - chido uye kutsunga. Pasi apa, isu tichati kukuratidza sei kupomba musikana maoko.

Uye kana chido zvikuru kana zvishoma yakajeka, kushaya kwedu kunogona kuva dambudziko rakakura munzira kuzadzisa akanaka chimiro maoko. Saka, kuita pazasi pamusoro seti kurovedza uchada:

• kapeti;
• dumbbells kana weighting, vanenge neguchu remvura;
• crossbeam;
• cheya;
• paburiro.

Vakawanda kupfuura zvinogona nyore kuwanikwa mumusha upi, saka tsika pamba hazvibviri chete, asi zvakakodzera.

How kuvaka musikana maoko uye kugara rechikadzi?

The huru ushe - kurovedza zvishoma uye kazhinji. tsika dzose - chinokosha ezvinhu kuti paumbwe akanaka, asi kwete overinflated netsandanyama. The rinokosha reDare mutoro. Heavy Zviidzo zvakanaka kusiyira akasimba pabonde, dzichiritsiva navo chiedza uremu kusvika 1.5 makirogiramu. Nokuti vaya vasingazivi sei kupomba maoko vomusikana, Zvakanyanya Kunaka Panguva Yepamuviri chinotsiva simulators aigona kuva mabhotoro mvura. Ivo zvakakwana kuzadzisa basa dumbbells uye chengeta mhuri bhajeti. Asi gare gare ichi. Pane zvakawanda zvimwe zviitwa zvakafanana inobudirira kuti achapindura mubvunzo, sei akanaka pombi musikana maoko.

Exercise 1: The chaiwo kusunda kupota

Chiitwa ichi kushanda maoko kwete chete, asiwo mamwe mapoka tsandanyama. Zvikurukuru, mutoro mukuru uri abdominal tsandanyama uye musana. Uyezve, kushandisa pectoral tsandanyama zvinobatsira kuchengeta chakanaka Maumbirwe bust.

Saka, pokutangira nzvimbo - kusimbisa akarara pasi, tsoka pamusoro zvigunwe ake, maoko pafudzi-upamhi kunze. The muviri rovira sokuvapo chipfuva anobata paburiro. Chimwe musimboti - kwete kubata pasi, saka kuwedzere kunofambira mberi mutoro. Dzimwe nguva unogona kuwana mazano pamusoro Implementation kuti "mukadzi" kungosunda kupota. Panyaya iyi, makumbo regai kumira nezvigunwe ake, uye vari vayambuka uye kusimbisa anowira pamabvi ake, uye, naizvozvo, zvishoma kwakakanganisa maoko ako. Sezvingatarisirwa, hazvina akakodzera avo vanoda kudzidza kuti nokukurumidza kupomba ari maoko musikana wacho.

Exercise 2: Dips, pushups, kana Kumashure

Kutanga chinzvimbo - akagara pabhenji kana chair. Hands papfudzi-upamhi voga uye zororo pachigaro uye makumbo - yareba uye haawanzotauri kubata pasi pamwe zvitsitsinho ake. Zvakakodzera atsaudzire maoko kusvikira emaoko zvichava akaererana pasi uye zvishoma nezvishoma kudzokera pokutangira chinzvimbo. Kuita 10-15 Nzira. With pachiitwa ichi unofanira kungwarira, nekuti pane mukana tsandanyama epfungwa.

Exercise 3. chiwedzerwa maoko dumbbells

How kuvaka ruoko dumbbell musikana uye kudzivisa tsandanyama chivako? Mhinduro riri pamusoro - zvakafanira kutora dumbbells diki. Asi kazhinji mukutsvaga anokurumidza zvabuda vasikana vanoedza kupa tsandanyama dzako napo mutoro. Zvisinei, kuti kurovedza anofanira akaswedera nokuchenjera.

Saka, isu funga wokutanga muviri pamwe dumbbells. Tora mumaoko enyu uye musimudze zvaivapowo pasi. Zvino fema, vachasimudza pamusoro musoro wake, uye sezvo iwe exhale, kudzokera pokutangira chinzvimbo. Ita 10-12 pazvinhu.

Exercise 4. Kudzidza biceps

Usatya nokuda zita muviri sezvo tsandanyama vasikana vachikura kwazvo nokuchema, uye pumped kwakaoma zvisingaiti. The kutanga chinzvimbo yechiitwa - amire, tsoka pamafudzi upamhi kunze. Simudza ruoko rwako pamwe dumbbell kuti chipfuva, uye ipapo kubata kwake pedyo, zvichiita kuti kugokora inoramba kufanana pasi. Kudzikisa ruoko apo nokusimudza mumwe wodzokorora. Kuita kuti 10-12 pazvinhu.

Exercise 5. Kutakura neizvi kutaba

Kufunga nezvokuti sei kupomba maoko vomusikana, hatigoni kukanganwa muedzo kupota. Iyi haisi bhaa, wadii kuti kukuvadza nhamba. Uyezve, kuti Nya, uyewo muedzo kupota, - mumwe zvinodiwa kuti vana vagare kuchikoro kusvikira mugwaro 11, zvichibatanidzwa. Nokuita izvi nyore muviri, iwe vachiedza zvakabaya ruoko. Panguva ino pane kurovedza triceps, sezvazvakanyorwa kuzivikanwa, ndiyo imwe yenzvimbo matambudziko munzvimbo. Zviri tsandanyama idzi vanotanga sag nezera.

6. Exercise pamusoro Vis pamusoro crossbeam

Sezvo kutungamirira muchimiro maoko, vanhu vakawanda vanofunga kuti isiri mukuru mutoro pamusoro biceps, nani. Asi kuti haapinduri mubvunzo sei kupomba tsandanyama remaoko musikana kana mukomana. Biceps - chete mumwe zhinji tsandanyama. Triceps anofanira zvakawanda nezvayo. Nokuti kudzidza akashandisa nyore anorembera pamusoro kwepuranga rakachinjika. Izvi ndozvazvakaita paunenge akarembera zvakanyanya, nani.

7. Kudzidza Exercise papfudzi muhudyu nemarunda

Zvireruke - nzvimbo, kupfuura nyore uye njodzi yokukuvadzwa. Kunze, haana hanya patinenge. Zvichakadai, ndiko rakanaka fudzi mutsetse muchapfekei akazaruka hembe uye dzinonyengedza. Nyore nzira kushanda kuburikidza chikamu ichi tsandanyama vachishandisa dumbbells kana zvimwe masimbi.

Kuti aite izvi, rerekai makumbo zvishoma uye kuteura muviri zvokuti zvakanga zvaivapowo pasi. On maoko inhalation kuburukira, noku makumbo, uye pamusoro exhale - muti shure. Panzvimbo ino, Zvinokurudzirwa kuti vagare 5-10 masekonzi, saka kuti tsandanyama kugamuchira zvakafanira kunofambira mberi mutoro.

Zvokungwarira wevanoda sei kupomba enyu maoko dumbbells musikana

The bonde simba kazhinji chirwere pakuti tanyanyisa. Saka, chero gym basa, kunyanya pamba, aigona anopedzisira muchipatara. Kuti izvi zvisaitike, chinonyanya kukosha - kuti zvishoma nezvishoma kuwedzera mutoro, sezvinowanzoita pamwe dumbbells - kwete zvakazara ruramisa ruoko, saka sezvo kwete kurwadzisa kugokora. Tine seti kurovedza - kwete mhinduro yakakwana kune mubvunzo, sei kupomba musikana maoko. Zvakanyanya kunaka kusarudza chirongwa nomumwe ane murairidzi yakanaka.