Excellent abdominal muviri kuti vanhu! The mugumisiro haangatenderi kuti iwe mira!

Une simba venhau? murume wako kana musikana atsamwa nokuti kuti mudumbu hamuna mijenya? Kana zvakadaro, ipapo verenga nyaya ino, sezvo inonyatsobudirira vachange sokwakarongwa naye abdominal muviri kuti vanhu! Pamusana kwavari, mune shomanana nhau achava kuonekwa kuburikidza subcutaneous layer uchawana kusunungurwa kunoshamisa, kuchakudzivirira simba renyu nhengo dzomukati.

Chii isu zvinorevei nezita nhau anonzi abdominal netsandanyama. Huru abdominal tsandanyama ndivo rectus abdominis, ari kwokunze obliques uye dzimwe obliques. Rectus - zvinogona kunzi, chikuru tsandanyama pachaunga. Zvinonzi yakakamurwa mhiri nemarunda, nokuti chii kuonekwa cubes. External obliques - ichi ndechimwe chezvinhu zvinoonekwa tsandanyama, risingagoni akati pamusoro pezviri oblique tsandanyama nokuti kuonekwa vanhu vane pasi mafuta kugutsikana. Kupomba yakananga tsandanyama boka, unofanira azvaitwa kuita zvimwe muviri abdominal. Nokuti varume, zvichaita zvakaoma zvishoma, asi Zvichaguma kushamisika chaizvo kuti musikana wako kana mudzimai.

Mazuvano kune vakawanda kurovedza siyana kuti unofanira kuita ari yokurovedza muviri. Asi pane kurovedza zhinji kuti iwe unogona kuita kumba. Ndicho yakanakisisa chingaitwa kudzidzisa, sezvo varume vakawanda havana nguva yakakwana kuzoshanyira yokurovedza muviri. Muchiitwa nokuti kwechaunga pamba vanhu zvakakodzera mutoro anopa anenge zvimwechetezvo sezvo kurovedza nomumwe ari yokurovedza muviri.

Zvino tinotanga nekukatanura abdominal muviri kuti vanhu. Ngatitange neavo dzinosanganisira rectus tsandanyama. Mumwe inonyatsobudirira muviri nedanga, avete shure kwake. Zvakanaka kuti panguva yaro Implementation basa zvose mapoka tsandanyama twasu. Chokutanga, uvate pasi, utambanudzire maoko ako pamwe pamuviri, tsoka vachengete twasu. Uye edza kuisa pasi muviri wavo goho, ndiko, kuti nezvanza zvamaoko maoko nemakumbo kunge akabata rimwe wehunyambiri chinzvimbo. Iri rakaoma muviri, asi inoshanda chaizvo. Pakutanga, kuita 3 anoita 10 nguva, uye pashure neimwe vhiki, kuwedzera uwandu sezvavanomutsa muviri. The mugumisiro ichaonekwa mukati memasvondo 3-4, sezvinoita daka akanaka, yakasimba uye kuzorodzwa kwamazuva mashoma hazvibviri.

Ndinofunga kuti dumbbells ari wose mumba, sezvo wechipiri muviri nekuda kwechaunga iri miromo yesimbi aine dumbbell kurutivi yakamira. Chiitwa ichi kunokudziridzwa zvakanaka, uye zvadaro, akazunza oblique uye intercostal tsandanyama ari mudumbu. Chokutanga, tora dumbbell muruoko rwako rworuboshwe, uye twasu, pamwe dzenyu netsoka papfudzi-upamhi kunze. Panguva nedzinovengwa kutevera Nemikwidza kurudyi, uye panguva kurudziro dzakaonda kuruboshwe, kunzwa vakatema tsandanyama kurutivi rworuboshwe. Saka ita 10-15 nguva, ipapo ita saizvozvo kurutivi rworuboshwe, akabata dumbbell muruoko rwenyu rworudyi. Ita basa iri mazuva ose 3 anoita 10-15 nguva. Vhiki yoga yoga, kuwedzera uwandu dzakatenuka. ichi chaizvo kuti tsandanyama, asi kwete kupisa mafuta panhivi.

Neniwo ndinoda nezveupenyu kuti mumwe muviri. Chine mashoko Workout zvakananga uye oblique tsandanyama. Pano haudi dumbbells, zviri akanaka nyore, asi ine zvakakwana mwero mutoro. Pakutanga yechiitwa, nhema shure pasi, rerekai mabvi ako uye akabva aisa rutsoka rwake rworudyi kuruboshwe. Next, kuruboshwe mumusoro, kugokora chinobviswa parutivi. A rworudyi akarara pasi pa kunhivi dzenyu. Uye kusimudza mutumbi kumusoro kusvikira rwako rworuboshwe kugokora anobata zvakanaka ibvi. Kuita kusvika pamusoro 15-20 nguva, ita zvakafanana nevamwe ruoko uye ukuwo, kuisa rutsoka rworuboshwe kurudyi. Itai Nzira idzi 3-4 pazuva.

Zviri zvikuru kunzwisisa uye inonyatsobudirira abdominal muviri. Nokuti varume, izvi zvingaita pakutanga sokuti munhu rakaoma, asi nokukurumidza vachaona mugumisiro kwavo kunodzidziswa. Dzidzisai muchisviniro chako, uye iwe uchava kufara!