Nice uye wakagwinya. Kurovedza nokuda abdominal tsandanyama

Vasikana vakawanda nguva dzose kwete kufara naye mufananidzo - nzvimbo kuti hazvina kunaka anorembera, vachiomerera, asi hazvina kukwana. Kazhinji, dambudziko nzvimbo ndivo chete - icho nzvimbo mudumbu uye magaro. Dumbu chichikusvota kazhinji, kunyanya ane dambudziko rakadai nezvakaonekwa vanaamai vechiduku vanoda vawanezve kuwirirana uye kusimba. Saka, vanenge pakarepo vari kuedza kuita muviri. Ndichikanganwa inokosha mitemo nenheyo. Kuti pakanga pasina zvinetso abdominal tsandanyama zviitwa vane unhu avo, izvo isu hatifaniri kukanganwa.

Muchiitwa nokuti ari abdominal tsandanyama vanofanira kutanga zvishoma kwoushamwari-kwemuviri wose. Kuti izvi zvidaro, zvinotevera zviito anoteererwa:

1. Feet mafudzi upamhi voga, maoko pabhandi rake. Kuteura musoro wako kurudyi nokuruboshwe. 5 dzakatenuka kurutivi rumwe norumwe achava zvakakwana. Zvadaro tilts neshure pamusoro chete nhamba reps.
2. Mahi maoko - pakutanga mberi, ipapo shure. Saka washanda pamafudzi mapfundo sprains usaswedera.
3. Mujinga muviri kurudyi, kuruboshwe, mberi uye shure. 5-7 dzakatenuka kurutivi rumwe norumwe achava zvakakwana.
4. Squats. Feet papfudzi-upamhi oga, maoko mberi. Tsoka inofanira kufanana. Squat, saka kuti chitsitsinho ari usatsungirira pasi. 10 repetitions vari rakanakira ushamwari-up.

Kuita Workout, iwe, pakutanga kwezvose, kugadzirira tsandanyama kuti nekutambira loadings.

Kuti aite muchiitwa kusimbisa tsandanyama ari mudumbu, unofanira dhende, saka kuigadzira pachine. kufamba All anoteererwa pasi. Zvakanaka, chii? Ready? Zvadaro Ngatitange!

Zviitwa kuti tsandanyama ari mudumbu:

1. Nhema pamusoro musana wako, maoko shure musoro wake yemauto makumbo hwakakungwa panguva ibvi, daro pakati pavo haafaniri kupfuudza munhu chibhakera. Muchekei chipande kubva pasi, iri rakaramba munzvimbo iyi masekondi anoverengeka uye yozononokera aburuke. Zvakakosha kuyeuka kuti emaoko havafaniri kutarira kumusoro, uye ruoko. Chin vari akambochera, kwete mudumbu. Bato Izvi zvinosimbisa tsandanyama yokumusoro venhau kudzokorora 10-12 nguva.
2. Inoremekedzwa chete nzvimbo sezvinoitwa yapfuura muviri. Zvino simudza zvizere muviri. Monitor kuurayiwa nokukurumidza - the nomumugwagwa kwaitora nguva mutoro, tsandanyama nani dziri kushandwa. 7 reps.
3. Zvino itai chiitwa kuti ari oblique abdominal netsandanyama. Kuti aite izvi, mabvi hwakakungwa makumbo akaisa rimwe divi. Muchekei chipande kubva pasi, sezvo ari wokutanga kufamba, nzvimbo parumananzombe, enda pasi zvishoma nezvishoma. Kurutivi rumwe norumwe kuita 8-10 repetitions.
4. Nhema kumusana kwako, makumbo yakananga, maoko ari mativi. Simudzai makumbo ari 90 dhigirii yorusvingo, yozononokera kutura, nokudaro vachiita Kuda kutamba pamusoro 45 dhigirii angled vaviri mumwe uye mune zvimwe. 5 nokuti uchidzokorora kutanga zvichaita zvakakwana, uye ipapo chinogona kuwedzerwa nguva Kuda kutamba uye repetitions wandei.
5. Kutanga chinzvimbo ndiyo chete. Makumbo vakarerwa madhigirii 90, maoko voga. Tinoedza zvigunwe kubata ruoko, mugodzoka shure uye kuita sangano mamwe negwara. Zvakaoma uye zvinorwadza, saka kutanga musi 5 anogadza vachava vasingambooni chakaipa nazvo.
6. Kutanga chinzvimbo ndiyo chete. Simudza makumbo ari necheparutivi rworwendo 30 kubva pasi uye kuita mahi muruoko. Kana ukamhanya unofanira kunzwa tsandanyama repasi wokudhinda. Watch kuti kufema. 50 ndatsamwa mu avhareji mwero - ndiyo vasingambooni chakaipa nazvo.
7. Exercise "chikepe." Kutanga chinzvimbo ndiyo chete. Simudza akarurama maoko nemakumbo napo uye Svinai abdominal tsandanyama vanoita swinging - vanenge ka30.
8. Ane nzvimbo sezvo kusunda kupota, asi maoko ake apo akamira emaoko ake. Panzvimbo ino inosanganisira zvose abdominal tsandanyama. Kugadzirisa izvi unofanira kumiririra masekondi 30, maipa zvishoma kuzorora tsandanyama uye kurwa zvakare. Kuita pamusoro 15 mharidzo.

Nokuita zviitwa izvi nokuda abdominal tsandanyama dzinenge 2-3 nguva pavhiki, unogona kubudirira nemigumisiro yakanaka kuti vari chokwadi kuona vanhu vakakupoteredza.

Iva akanaka uye utano!