Exercises nokuti mukati rorudyi: nyore unyanzvi, inoshamisa mugumisiro:

Zviri pachena kuti tetepa hudyu - hope vakadzi vose. Asi kana Muchiitwa kuti maoko, zvose magaro zvakawanda kana zvishoma zvakajeka, abs uye shure, zvino sei kuchenesa mukati pazvidya, haasi munhu wose anoziva.

Zvisinei, pane vanobudirira muviri kuti chomukati yehudyu, iyo, kana maita zvakanaka, uye kugara makirasi (optimally 4 pavhiki) anogona kungoti kushanda zvishamiso. bepa iri proposes wandei nhevedzano kurovedza inobva mitoo yakasiyana-siyana kuti kuvabvumira kuita chero: kubasa, pamba, mune yokurovedza muviri, kupati.

Kana iwe kupedza zuva rose kubasa, asi kumba hapana nzira kupa pachako maminitsi mashoma, usaora mwoyo. Simple muviri nokuti chomukati pechidya tsandanyama, izvo zvinobva dzekare kutamba, uchakwanisa kuita zvakananga kumabasa.

Kurovedza nokuda yomukati rorudyi

Mira twasu, maoko ari pachiuno, tsoka pamafudzi upamhi voga. Wedzera Rutsoka kuruboshwe gumbo chokunze navakapfuura. Foot atsaudzire zvishoma panguva ibvi. Zvino dzinofamba uremu wako anotsigira rokurudyi uye musimudze rwako rworuboshwe chitsitsinho pamwe zvakaitika. Chengeta gumbo akakwidziridzwa kusvikira pakuguma muviri. The shure hakurevi Vanokunga, chengeta ngaatarire (rangarira zvakakwana twasu shure vachitamba), musoro hazvirevi kuteura.

On the exhale, simudza rorudyi pamwe chitsitsinho mberi muAtlantic kumusoro. Unonzwa sei adductor rorudyi? Kana iwe fema zvishoma nezvishoma kudzikisa rutsoka rwako rworuboshwe pasi, asi regai kubata pasi.

Kuita kufamba zvishoma nezvishoma, regai kumhanyira. Simudzai uye tikarega nerimwe gumbo 12-15 nguva. Kuchinja makumbo, kuita 2-3 rinovira.

Chiitwa ichi unoshanda chete kana yakarurama kuurayiwa unyanzvi:

- musana twasu, dumbu anokweva;

- regai kuteura chiuno kurutivi vanotsigira gumbo. The shure uye tsoka vanofanira sandara, yakananga mutsetse;

- kana chiitwa iri kuongororwa kuti mutoro chakaita kuti chete parutivi rwakashodoka.

Pashure pakuguma muviri yomukati rorudyi kunodiwa kuti mureza. Twasu, rakapamhamha kunze netsoka dzako kuti rutsoka akaererana kumativi, maoko - pamusoro nguva. Zvino kuita hudyu famba kurutivi. The zvitsitsinho vari pasi! Panyaya iyi, ibvi rwerudyi gumbo arege pamusoro sock. Unofanira kunzwa sokuti Munotatamura dzomunyika netsandanyama.

Fitness kurovedza nokuda chomukati pechidya pamwe dumbbells. Kuita kumba:

1.Prisedaniya pamwe dumbbells. Very inoshanda muviri, asi chete pakuomerera kuchengeta kuita unyanzvi.

Kutanga chinzvimbo: imi makamira kururamiswa, zvigunwe vakadzokera outwards. Dumbbell bata pasi. Nepavaigona nesimba, hazvifaniri kuwa.

Zvishoma nezvishoma kudzikisa pachako pasi kusvikira apo yehudyu kutora chinzvimbo zvaivapowo pasi. Munomimina tsandanyama pakati pazvidya, uye zvishoma nezvishoma (regai kumhanyira!) Kuri kunogadzirisika.

Cherechedza kufema muoti: kufema - squat, exhale - kwira. Kuwanda vagere kupota: 15 nguva muzana yakatarwa.

2. Lunges. Mira ngaatarire, tsoka kwete zvikuru kunze kumativi. Mumaoko vaipisa dumbbells uye kuakanda pamwe pamuviri.

Rimwe gumbo kuita mberi lunge. Kurema zvinosara vanotsigira gumbo wechipiri. Zvino squat zvishoma nezvishoma pamusoro vanotsigira gumbo, kuedza kuchengeta ibvi rinenge akabata pasi. Front gumbo vanobwembura panguva ibvi. Pakapera squats kuva panguva ibvi twasu (sokunge imi vakanga vakagara pachigaro) angled.

kureva muri striding mberi, uye ipapo mumamiriro ezvinhu akadai ichidzika pakati lunge. Weight dumbbells anowedzera mutoro.

Chikwiriso pokutangira chinzvimbo, kushanda hudyu muhudyu uye anomhanyira mberi ari pachena gumbo.

Kufema Technique mukuita kudaro kurovedza nokuda rwomumwoyo rorudyi: kuita lunge pamusoro femero, vanokwira pamusoro exhale. Kutevera 10 matanho lunges nechimwe gumbo.

Zvinogona kuonekwa mukati mashoma. gandiwa nechiuno sungisa, kukura. Uchange mate kushamiswa akadaro nokukurumidza mugumisiro, uye iwe haazodi kurega ikoko.