Nhau yako ichava yakanaka iri mwedzi: inobudirira muviri

Pasinei muri kuenda pazororo kugungwa kana kuti rimwe bhawa shamwari, dzimwe nguva unoda kuratidza zvishoma muviri wake kumativi. Kunyange pumped kumusoro wokudhinda hakusi fanira chokufunga akapfeka achigeza suit kana mufashoni nyaya, hapana chakaipa kuti varambe hwakanaka uye kuvandudza utano hwako uye chitarisiko chako usati undozviratidza wose kumativi.

Chinokosha zvikuru mubasa iri abdominal tsandanyama - ndiko kunzwisisa sei kusvika kwavari. Uye kuedza izvi kusvika abdominal tsandanyama uye vachava vako vokutanga matanho pamusoro aibudirira. Heano kurovedza sere ichakubatsira kutanga kuchinja abs yako mazuva matatu.

Munotatamura zvose makumbo

Tikafunga kufema uye muviri chaizvo fambisa - ndiko kuti basa iri nzvimbo rwokubudisa. Gara uri pabonde uye mukotamise makumbo ako kuitira kuti tsoka dzenyu dzakanga pasi pamabvi. Vawedzere rako rokurudyi kumusoro, noku mutandavadze ruoko rworuboshwe mberi panguva papfudzi kukwirira. Zvadaro ita zvakafanana kuti gumbo kuruboshwe uye zvakarurama ruoko. Fungidzira kuti une yako Guvhu ndiro tafura bhora ping-pong. Fema kuburikidza mhino uye ipapo nomumhepo-permeable bhora, exhale ndiripo bhora kunoderedza ukuru. Simudza muhudyu, kudaro kuti mbabvu dzako uye muhudyu vachishuva kunzvimbo bhora iri. Ndiko sei kubatana zvinoitwa kufema uye muviri achibatsirwa muviri, izvo chokuita Pilates. Exhale uye mubatirire panzvimbo ino, munomimina ari abdominal tsandanyama uye musana vakagumisa. Fema, ipapo exhale uye kudzikisa musana. Achidzokorora Matanho (kuita nemhando mbiri repetitions gumi). Ichi muviri rectus, transverse uye oblique abdominal tsandanyama.

mhaswa

Achigura mu Pilates - iguru nzira yokuita kufema uye muviri chokuita. Vata parukukwe kuzorora musana wako, unofanira kuva zvakakwana twasu. Vanokunga makumbo ako, makumbo kunge shure pamabvi. Join maoko shure musoro wake, pamapendekete vanofanira kuva vagadzikana uye zvikanyauka emaoko anoiswa kurutivi. Anobatana bhora kubva kare muviri. Exhale, simudza yokumusoro muviri, compressing bhora. Fema, ipapo exhale uye zvakare vypryamte rutsoka rworudyi apo kutendeukira muviri wako kurudyi, kuedza kubata kwake kugokora ibvi. Fema uye kudzokera kutanga chinzvimbo. Zvadaro exhale, dhonzai rwako rworuboshwe gumbo uye tenderera muviri wako kuruboshwe. Ita imwe nzira repetitions gumi. Sezvo wambotaurwa muviri, kuyambuka unokubvumira pakarepo kushanda dzakatwasuka, transverse uye oblique abdominal tsandanyama. Kana kutsvakwa, unogona nguva dzose kuisa pasi makumbo chinhu kuvandudza muviri ichi.

Russian monyorora

Kana totaura oblique tsandanyama, unofanira kuteerera pachiitwa ichi. Tora agere munzvimbo, simudza makumbo ako zvishoma kure pasi nemaoko ake wakapetwa pamberi pake uye otanga kutsausa muviri kumativi, mumwe nguva anobata pasi uye vachibatirira vavatore masekonzi makumi maviri. Unoda kuwedzera kusimba muviri? Nhongai rinorema nevamwe. ichi tarenda nzira kushanda panguva imwe chete riri zvose tsandanyama ose muchisviniro chako. Uyezve, zvinoita here kuti kusimbisa tsandanyama repasi musana.

anorova Kaliente

Chiitwa ichi zvakafanana ane "bhasikoro" vanhuwo, asi iri kunyange tibudirire mubasa iri abdominal netsandanyama. Nhema pasi, maoko ose kunzwisisa neketani mumwe gumbo. Zvadaro chinja kune mamwe gumbo uye kudzokorora muviri masekondi makumi maviri, ipapo utore gumi kumbozorora wechipiri.

V-zvakaumbwa anokwira

Kana uchida kushanda panguva imwe chete riri ose abdominal tsandanyama, unofanira zvechokwadi kuwedzera purogiramu yako pachiitwa ichi. Zviri nzira yakanakisisa zvinobudirira tinzwe pamusoro rectus abdominis netsandanyama. Chiitwa ichi zvakawanda zvakaoma zviitwe pane kutsika anosimudza mutumbi, asi zvose zvinosanganisira abdominal tsandanyama uye tsandanyama womukati rorudyi uye quadriceps. Nhema pamusoro shure kwako pauchanja, utambanudzire maoko enyu, michindwe kumusoro. Chengeta makumbo yakananga uye muvatakure nemaoko ake. Kwakakanganisa venhau sezvo maoko ako uye makumbo kuenda wakatarisana mirayiridzo. Zvishoma nezvishoma repasi mutezo pasi, uye ipapo kudzokorora chiitwa.

Roll-kunze

Inonyatsobudirira muviri kuti abdominal tsandanyama - vaya yakavakwa pamusoro kurwisa sangano pane ayo zvisikwa. Saka unofanira kuteerera pachiitwa ichi panzvimbo tsika siyana nokusimudza mutumbi. Get pamabvi ako, dzinovabata chaiwo vhiri Ab Wheel, uye ipapo paunomira kubhawa pamabvi. Sungisa yenyu abdominal tsandanyama uye motokari pamusoro vhiri kusvikira zvaunokwanisa apo kuramba kusungika yose muviri. Kana iwe ruoko kure sezvinobvira, bata kuti vatendeuki chihuri, uye ipapo vagokungurusa shure chepakutanga nzvimbo.

lath

Kana isu kutaura Muchiitwa nyanzvi kazhinji zano vanhu hope kushanda pazuva abdominal tsandanyama, inonyatsobudirira uye kuvenga zvikuru muviri nepuranga. Zviri kusimba nyore, asi zviri rinoda chaizvo pamuviri wako. Planck anoshandisa ose tsandanyama mumuviri wako kwenguva refu kwenguva. Pane zvakavanzika zviviri vabudirire Implementation ose kamwechete. Chekutanga, musakanganwa kufema. The anononoka, kunyarara chakayerwa kundosvikira kukubatsira kudzikamisa pfungwa kuvandudza chimiro dzako uye. Kana kufema, ramba kudzvinyirira abdominal netsandanyama. Chechipiri, kuti retractor. Kana waita bhaa, unofanira kuedza kutungamirira emaoko enyu pedyo netsoka dzenyu sokunge uchida kuti kusangana, asi havasi unomutsa sendimita. Izvi zvichaita kuti imi kuti zvakazara ruoko muviri wako wose. Chimwe inokosha: Une kushandisa mapendekete ako uye ruramisa zvipande kuti vawedzere takatsiga.

chigero

Kushanda pazuva abdominal kuyambuka (zvakadzama abdominal tsandanyama), unofanira kuita maekisesaizi ichi. Tsandanyama Ava kiyi panyaya nepakati uye isimbe. Uyezve, pachiitwa ichi Zvakanakawo kuti tsandanyama yehudyu. Unorara bonde, maoko ari mativi. Simudza makumbo enyu uye kushandisa kwako abdominal tsandanyama, makumbo uye magaro, makumbo vanotanga kuyambuka mumwe mudenga.

Kuderera - nani

Kunyange zvazvo basa iri abdominal tsandanyama hakusi nyore, uye hachisi chinhu musimbise. Kazhinji vanhu vanowanzofunga kuti zvokuita abdominal kurovedza zvakaoma, achiwedzera inorema Zviidzo uye muviri midziyo, kana ivo zvakakodzera zvachose. muchisviniro chako zvakabatana rezasi shure tsandanyama, uye kana iwe usingagoni kubata rinorema uremu, unogona overstrained naye shure, iyo ichaita kuti hachifadzi chaizvo nemigumisiro. Zvakanaka kutanga zvinokosha, kubudirira vakakwana kufamba. Kana tiri kutaura pamusoro kushanda abdominal tsandanyama, anononoka uye kudzikama zviri nguva dzose mukundi. Uyewo, pane chimwe chikamu chinokosha zvikuru chebasa iri abdominal tsandanyama - zvakakodzera kudya kunovaka. Kana uchizopa nesimba pamusoro tsandanyama rwokubudisa nhau yako, unofanira kuenzanisa zvinoitwa nezvauinazvo udye, nokuti abdominal tsandanyama pakutanga haamo mune yokurovedza muviri uye mukicheni. Achiita zvose zviitwa pamusoro apa, nokuchengeta kune zvokudya, regai kumhanyira mberi, uyewo kwazvo kudzidza unyanzvi kufema zvakanaka, unogona kutora mwedzi kuti vawane incredible zvabuda, uye iwe hauchafambi kunyara zvaunofanira kuisa pamusoro uye vose vanogona kuona dumbu rako kuchaita. Nekuti zvino iwe uchava vanodada naye.