Mutete makumbo nomwedzi kare. Mirayiridzo Use

makumbo Beautiful hadzi kunokonzera mwoyo kurova kakawanda varume nevakadzi kuti mutendeuke pashure anodurura godo. Asi makumbo tetepa - ichi haasi nenyere hope, kuti chokwadi! Kuita chaiwo muviri, uye iwe uchava tetepa makumbo ari mwedzi. Chinhu chikuru - chido.

Below isu tsanangura muudzame sei uye chii kuita kuti zvinodiwa mugumisiro:, makumbo Taut mutete. Zviitwa zvinofanira kuitwa kashanu pavhiki: Monday-Wednesday-Chishanu - Kardiokompleksy; Chipiri-China - simba kurovedza.

Exercise 1. Kardiokompleksy

Nokuti ichi tinoda zvakafanana tambo uye chero cardio - wekusimbisa muviri, and, kurovedza muviri bhasikoro, elliptical anodzidzisa, bhasikoro ergometer. kirasi pamberi hako vanofanira anodziya tsandanyama pamusoro Simulator nemaminitsi 5, ipapo utore tambo uye kuti akasvetuka 100 Makumbo vose. Pashure kuita 50 Kugara kupota. Yeuka kuti chinhu chakarurama Unogarireiko kupota pamwe ikodzere dumbu rako musana ngaatarire. Zvadaro kumira zvakare pamusoro wekusimbisa muviri nokuda 4 maminitsi, ipapo kudzokorora kusvetuka. Pashure kutora tambo nomumwe gumbo 25 mberi lunges, uye zvakare 4 maminitsi cardio uye 100 akasvetuka. Panoperera Kudzidziswa ka50, ita monyorora kuti venhau. Kuti vawane makumbo tetepa, mutoro inogona hwakawedzera, asi zvishoma chete. Zvachose havagoni overextend kujaira vakadaro chaiko kushushikana tsandanyama.

Exercise 2: Simba kudzidzisa makumbo

Izvi zvinoda tepi-absorb, tambo uye 2 dumbbells. First vanokanya tsandanyama dzako - kuita 300 nguva kusvetuka tambo. Zvadaro kutora pfupi run vanenge 5-10 maminitsi. Mushure unofanira kuita chiitwa pamwe dumbbells. Kuti aite izvi, tora navo udonhedze pamukova vazvo. Kudhonza dumbu uye shure twasu. Tanga zvakanaka kutura uye zvishoma nezvishoma achikwira 4 nyaya. All kuita 3 anoita 12 Kugara kupota. Faranuka.

Tora tepi-absorb, kugadzira imwe mugumo rutsoka kuruboshwe. Right gumbo kufonyora panguva ibvi, uye vakasiya Edza kutora kuruboshwe sezvinobvira. Kumudzorera gumbo pokutangira chinzvimbo. nzira iyi wakadzokororwa 3 anoita ka20 nerimwe. Zvino 12 lunges pamwe dumbbells muna 3 pazvinhu. Kushandisa kuturika ita zvinotevera: kupfugama netsoka rworuboshwe kupfeka mubato damper, uye ipapo ruramisa gumbo riri retracted navakapfuura. Dzokorora ka20 kuti 3 anogadza kuti makumbo rworuboshwe uye zvakarurama. Wokupedzisira oparesheni. Rongai makumbo pamafudzi-upamhi oga, tsoka akatendeuka mukati kunze, kuti magaro zvinobatanidzwa mumaoko dumbbell. Kuita squats nezvombo akavhura. Uyewo, dzokorora zvose ka20 kuti 3 pazvinhu.

makumbo mutete - zviri chigadzikiso. Kuvandudza mamiriro Kuwedzera zviri zvinodiwa kuita mumwe chaizvo maekisesaizi. Twasu. Zvitsitsinho pamwe chete, zvigunwe achitarira akatarisana mirayiridzo. Mira pedyo rutsigiro (tafura, mukuru cabinet, backs kana chigaro). Imwe ruoko pamusoro chiuno, mumwe woramba uri mutsigiri. Wedzera mapfudzi, sungisa abs wako uye magaro. Tanga plie pamusoro nezvigumwe, kuti inobva squat mamiriro rimire zvigunwe ake. Mabvi kuva voga. Kudzikisa pachako zvishoma nezvishoma kwenguva refu sezvinobvira kuchengeta wako musana twasu. Kamwe uchifunga kuti muviri unotanga kufonyora mberi, simuka. Pakati squats uye anosimudza waida kuti kumbomira ane masekonzi mashoma. Just ita 10 vagere-ups 2 pazvinhu.

Iva nechokwadi kuti kugara achiita matanho aya, uchawana makumbo shapely mu pfupi zvichibvira nguva.