Vanobudirira muviri nekuda kwechaunga, uye kuti vanogona kuita pamba

Vakawanda vedu vanorota muviri wakasimba uye simba uye yakanaka. Unofanira kubvumirana, vasingade pakati mwaka zororo uye mazororo kuenda pamahombekombe uye kuridza vakachenjera tsandanyama muzuva? A mutumbi chinoita akanaka toned mufananidzo basa rinokosha. Asi kuti vabudirire chitarisiko panguva "cubes" yakakurumbira, kana avo zuva Workout panguva yokurovedza muviri chete panyama havana nguva? Munyaya ino muchawana inonyatsobudirira muviri nekuda kwechaunga, kuti vaite uye chinogona kuva pamba.

Nemhaka yedu anatomically dumbu anenge dzose nguva zviri chokungopa ezvinhu, zvinokosha kuti tirambe tsandanyama zvakanaka chimiro uchibatsirwa uchirovedza muviri. Uye izvi zvinofanira kuitwa nenzira yakadaro kuti maximize kushandisa ose abdominal tsandanyama. Kudzidziswa kwakadaro inoda kwete chete kune nemachira akanaka mutumbi, asiwo kune yedu zvomukati vadzivirirwa chairwo tsandanyama "corset" kubva chero Kufurirwa nevamwe. Kana munhu upi chikonzero hunoguma kurovedza abdominal tsandanyama, basa iri chaizvo "corset" weveta mafuta muviri, iro zvikuru Anotadzira chipi nechipi.

Asi tinofanira kurangarira kuti vanobudirira muviri nekuda kwechaunga kuzozadzisa kuti vanoda zuva nezuva - iri chete hafu yacho. Kuti ave dumbu akakwana, unofanira kushanda kwete chete nesimba asiwo tatevedzera ine kumbonyanya kuomesa kudya kuti inosiya mukuru-mafuta zvokudya (somuenzaniso, chinonhuwira uye furawa). Zvinofanira kunzwisiswa kuti yakanakisisa muviri nekuda kwechaunga - iri kunzwisisa dzakasiyana mitoro pamusoro nerimwe boka abdominal tsandanyama. Mumwe muviri, kunyange kuzviita nokushingaira chaiyo, haana kubudirira chete mugumisiro, izvo zvinogona kuitwa nokuita zuva nhamba nzira nechimwe chikwata abdominal tsandanyama.

Inoshanda abdominal muviri simba zvikuru sezvo vakaoma musoro chido chako kushanda pachavo uye vanoomerera kudya zvinovaka muviri. Uyezve, haisi varumbidzwa kudya furawa madhishi uye zvihwitsi (kunze muchero nouchi), kana kuti vapinze ndisati ndarara - zvakasimba chisvusvuro anogona zvakanaka kukurumidza iiswe pamusoro dumbu muchimiro mafuta.

Kutanga zvidzidzo zvaunofanira anodziya. Nokuti akakodzera ichi inotevera pachiitwa: Nhema kumusana kwako, rerekai mabvi ako uye kudhonza maoko enyu pamwe muviri. Kubva chinzvimbo ichi, tendeukai maoko enyu Mumuvhomorerewo achangopfuura. Dzokorora chiito ichi zvakakodzera mana nguva mumwe ruoko - zvose kunobva gadziriro yenyu.

Pashure inodziya-up nguva kuenda pane inotevera muviri: avete shure kwako nemabvi vakakotamisa makumbo (sapamazuva inodziya-up) kubayirira maoko ake shure musoro wake yemauto uye kutanga kuita upgrades muviri zvishoma ndokusimudza gumbo rake uye kudhonza kugokora rworudyi kusvikira ibvi rimwe kuruboshwe gumbo ndiEzekieri. Tinovaisa kubva gumi namashanu mana anosimudza muzana kusvika.

Chinhu chikuru haisi kukanganwa kuti inonyatsobudirira muviri nekuda kwechaunga - iri kunzwisisa mutoro pamusoro mapoka ose abdominal tsandanyama. Naizvozvo, sezvo wechitatu muviri anofanira kuva "kuzunungusa" yakaderera wokudhinda. A akakwana muviri ichi chichava chinozivikanwa "bhasikoro" (gumbo kutenderera, vachidzokorora vachishandisa kutenderera bhasikoro chinoramba chichingorerutsa mitemo kubva asingatani panzvimbo kumusana kwake). Unogonawo kusimudza tsoka dzako kubva asingatani nezvetsika musana wake uye kugadzira muviri nenzira kuti anoumba necheparutivi mana nemashanu inegumi. Panzvimbo ino, unofanira mumire kweminiti kana maviri.

Imwe neimwe muviri pamusoro apa rinofanira kuitwa zuva nezuva, vaviri kana vatatu anogadza por muviri. Vanobudirira muviri nekuda kwechaunga, zviri chinodiwa kuti Alternate pamwe mitoro kune mamwe mapoka tsandanyama kuti kungaita zvakakwana kushandisa kusunda kupota, gara kupota, vachisvetuka tambo uye kurovedza pamwe dumbbells.