Abdominal muviri: hunde rinobuda

Zvakaratidza kuti zvachose munhu wose ane muchina! Kana musingadi kuona kuutio ari mudumbu rake, zvinoreva kuti vari chete zvakavanzika shure paiva mafuta. Kuti tiwane anokwezva zororo uye abdominal tsandanyama, unofanira kudya zvakanaka uye kushandisa nguva dzose.

Abdominal muviri

Abdominal tsandanyama regai zvinoda nguva yakawanda. Zvichava zvakakwana, kana iwe kusarudza maminitsi 15-20 kupedza chiitwa. Uyezve, unogona kusika kunzwisisa akakodzera kuti kushandisa imwe wokudhinda uye kumhanya navo vaviri vasati uye pashure Workout. Kana uri kutanga muchisviniro chako, zvakanakisisa kunhonga zvimwe chiedza muviri uye kuita vashoma repetitions ose rimwe zuva. Nokufamba kwenguva, vaifanira omesa yechiitwa uye kuwedzera nhamba repetitions. Chinhu chikuru ichi nyaya - kunzwa muviri wako uye muite chimwe nechimwe kudzokorora kunyatsofunga uye maererano yakakodzera unyanzvi kuuraya. The inokosha muviri kumutsa mutumbi. Zvinonzi sechinhu chikuru uye mumwe inonyatsobudirira.

Kukwidza hunde

Chiitwa ichi vangava zvakasiyana zvinosuruvarisa muviri wako, zvichienderana Implementation, uwandu repetitions uye Kuwanikwa weighting. At azere anokwira vanoshandisa zvose tsandanyama abdominals. Full rinobuda mutumbi une amplitude guru, iro basa tsandanyama kunowedzera.

waivako chidobi:

1. Gara uri pabonde, ndiko kwakanaka kuti pose zvawanga kutakura nyore, iwe Vanokunga makumbo ako ari necheparutivi kweinenge 90 inegumi. Izvi zvinobatsira kuti kuchinjwa mutoro pamusoro abdominal tsandanyama uye anobvisa kubva nomuzongoza.
2. Kuchengeteka rutsoka, nokuisa navo pasi chero pose, semuenzaniso, pasi rezasi kwepuranga rakachinjika rusvingo mbariro. Uyewo, dumbbells mbiri inogona kushandiswa chinangwa ichi, kana kungoita kumbira mumwe munhu kuti kukutadzisa. Kana ukaita chiitwa kumba, akakodzera pasofa.
3. Kutanga chinzvimbo unogamuchirwa, yava nguva kutanga chiitwa. Wokutanga anofanira kumutswa musoro uye mapfudzi, uye ipapo vakasara muviri. Nokusimudza yakarurama hunde kwakaipa. Chiitwa ichi chinofanira kufanana nokuvhiringidza. Kana muviri yasvika hunyambiri chinzvimbo, kudzokera kutanga chinzvimbo pasina kuisa musoro wako pasi. Hands ndiyo yakanakisisa kuchengeta pamutsipa wako. Exhale apo waigona zvinoitwa.
4. Zvakakosha kuti tive nechokwadi chokuti basa rinoitwa abdominal tsandanyama. Havaedzi kubatsira pachavo mune dzimwe nhengo dzomuviri. Saka iwe chete kudzikisa kunyatsoshanda. Kana kuurayiwa kwakapiwa kwamuri kukuomerai, unogona kuchengeta maoko enyu pamberi muchipfuva. Uye kana uchida omesa yechiitwa, unogona kutora weighting pamusoro Somuenzaniso, imwe pannukakku.

Uyewo akanakidzwa mukurumbira zvikuru rushoma anosimudza mutumbi womunhu supine nzvimbo. Kutakura vanhu chero Hazvizivikanwi kugwinya. anosimudza izvi zvichisiyana hunde zvizere chokwadi kuti zvakashanda ngaatarire abdominal tsandanyama. Chidobi maekisesaizi ichi zvikuru zvakafanana zvizere chikwidzo mutumbi. Kutanga chinzvimbo ndiro ruoko rokubata chete. Chete zvakafanira chete kusimudza rokumusoro chikamu, kwangopera vachitora chipande ake, uye ipapo kudzokera kutanga chinzvimbo.

Ups riri deva pabhenji

Kuita upgrades hunde kushandisa bhenji vachida, uchidzidzisa yokumusoro chikamu abdominals. Kamwe iwe utore kutanga nzvimbo, kutanga munoitika muviri, asi kana kudzokera kuna kuenda, chengeta makakatanwa tsandanyama. Izvi hazvina kuwedzera chete zvikuru kunyatsoshanda, asiwo kukuponesa njodzi yokukuvadzwa munharaunda yacho lumbar. Simudza hunde kusvikira kusvikira rworudyi angled pakati pavo makumbo. Bata chinzvimbo ichi kuti rechipiri ugodzoka. Edzai shoma sezvinobvira kushandisa tsoka dzavo.

kuomesa

Kana klassiske anokwira muviri iwe sokuti kunge zvinofinha, zvino unogona kuwedzera vachichinjana dzavo. Just tichiyeuka kuti muchiitwa dzakadaro, kusimbisa chinoitwa pamusoro oblique netsandanyama. Vasikana havafaniri kuti zvakare kutapirwa dzakadai oblique tsandanyama nemaziso akudziridze muchiuno.

Kutanga zvinzvimbo zvakafanana kwakajairika anokwira. Next, tangai kusimudza mutumbi, uye nguva apo mashizha adonhe pasi, utore mbudo nenzira muviri uye kushanda kusvika vaifanira pfungwa, ozokwira pokutangira nzvimbo. Tevedzera munoitika muviri pamwe muchichinjana rave kurudyi.