Unoziva sei kuti vauye muchimiro venhau kwemazuva 30?

Health & Fitness - vari vaviri dyidzana pfungwa. Uye kana iwe nguva dzose vanoomerera zvakarurama nzira youpenyu, zvinokwanisika kuita zvinokosha kunoguma nokunaka muviri.

Ivai cubes nedumbu rake ndicho chinangwa vanhu vane zvishoma chokuita mutambo kana muchiedza zvimwe ezvinhu (pamwaka yakatarwa uremu, Weightlifting, kubatwa vakafutisa, uye vamwe.) Vane mamwe muviri mafuta.

Zvichinyanya kushanda nyaya yacho abdominal tsandanyama pakupera kwematsutso apo vanhu vanotanga yokugadzirira, nzendo chirimo kusvika kumahombekombe.

Munyaya ino uchakwanisa kuwana purogiramu dzidzo ichaita kupomba nhau kwemazuva 30, uyewo mukuru nhungamiro chokudzidzisa ari abdominal netsandanyama.

Mugirazi

Usati kutanga chero chiitwa, unofanira zvipe mupfungwa ezvinhu. Muchiitiko chino, Zvinokurudzirwa kuti uzvione mugirazi uye kusarudza zvaunoda kushandura sei chinofanira kutarisa akafanana uye zvakadini nguva uri kuda kupedza pariri kuzadzisa chinangwa chayo.

Anything Zvinogoneka, chinhu chikuru - kutenda mavari

Ungafunga kuti nhau kwemazuva 30 - hazvibviri. Ichokwadi, hapana anotaura pamusoro chiedza mugumisiro uye kukunda, asi chinangwa zvikuru mukati kusvikika. Chinhu chikuru - kuomerera mitemo zvinotevera:

1. Normalize chikafu, enda nokuti unhu chikafu.
2. Itai zvachose basa ravo, chinhu chinokosha muupenyu.
3. Vanoomerera yakananga purogiramu yezuva uye regai kutyora nayo.

Nokutevedzera mazano aya, uye kurovedza muviri papurogiramu pazasi, unogona ndigadzirise muchisviniro chako mukati memazuva 30.

chirongwa misimboti

Tisati mberi zvakananga chirongwa, zvinofanira kusimbiswa kuti dzinokosha pamusoro pacho kwakavakirwa:

1. Chirongwa rakagadzirirwa kunodzidziswa maviri muzvirongwa pavhiki abdominal tsandanyama.
2. Kunosanganisira cyclical muviri. Vamwe zviitwa anoteererwa rave rimwe kusvika. Kana mumwe denderedzwa iri pamusoro, pane kumbozorora kwemaminitsi 2-3, uye zvose inodzokororwa zvakare.
3. Chirongwa unokubvumira akaisa muchimiro venhau kwemazuva 30.
4. Nokuti pavakadzi nevarume anenge chete yakakwirira kunyatsoshanda sezvo rine nyore uye vanobudirira muviri.

Sezvaunogona kuona, hachisi hombe, nguva kuenda pane chaiko chiitwa.

chirongwa yokudzidzisa

Saka, kana ukasarudza kuva nguva kupomba venhau kwamazuva 30, ipapo unofanira kurovedza pamwe inotevera chirongwa:

First kumativi:

1. Nokusimudza makumbo ari vise kuti mudumbu pamwero.
2. Achitsaudzira ari venhau mberi avete pasi.
3. Kumonyorora wokudhinda muruoko avete pasi.

Second kumativi:

1. Abdominal muviri pamwe ane gymnastic chinotenderera.
2. Lateral torsional avete pasi.
3. Nokusimudza makumbo mudenga kubva asingatani nechinzvimbo pasi.

Sezvaunogona kuona, chirongwa ichi ndicho wokudhinda kwemazuva 30 kunosanganisira rinorema muviri, uye zvikuru chiedza kuti zvingaonekwa aitira 50 kana kupfuura repetitions. Imwe nhamba pasina kudzokorora.

Mushure vhiki kudzidziswa uchawedzera pachako sei nguva yakawanda uine nayo iripo. The chikuru ndechokuti kuzodzosera kuita mumwe muviri kuti vakundikane uye kufadza amplitude.

First kuita denderedzwa rekutanga iri nzira mbiri, uye ipapo chete kangani yechipiri. Rest pakati nemhando vanofanira, sezvambotaurwa, hapana kupfuura maminitsi 2-3. Tora zororo pakati vanga vaneta nokuda anenge 3 days, saka kuti tsandanyama nguva apore.

Uyewo cherechedza, kana iwe muchibayiro uri kupiwa nyore uye neimwe kudzokorora, unogona kuita 40-50 nguva nyore, shandisa Zviidzo kuti chinogona kubatanidzwa tsoka kana maoko. Kunyange mamwe kilogram zvinobudirira awedzere mutoro nhau imwe neimwe gumbo uye ruoko.

Saka uchakwanisa kuita kufadza nhamba matanda ari abdominal tsandanyama uye nokudaro nhau chirongwa kwemazuva 30 achakutongera zvabuda. Uyewo usakanganwa kuti unofanira adzokorore wako zuva nezuva kudya uye kuenda muviri.