Fitness uremu kumba. tinogona kuzadzisa rudzi zvabuda kuitei?

Vazhinji vedu takanzwa kuti kuitira kuti vabudirire yakanaka fomu zvakakodzera kuenda gyms, apo yazvino Achashanda yako zvakanaka. Uyewo, unogona wemasaini kuti munhu murairidzi uyo ndikudzidzisei gym slimming. Home nhasi vanhu vashoma chaizvo kuita zvemitambo pachavo, asi pasina. Kutaura zvazviri, musha vanga vaneta kubudirira sezvinobvira zvinodhura achienda utano makirabhu. Zvino tinotarisa sei kushanda muviri wake yavo masvingo musha mana.

Plus homuweki

Chimwe chezvinhu akakodzera misoro nokuda mukadzi mumwe nomumwe ane gym zvokudya. House, sezvo zvikazooneka, chaizvoizvo kuita chero muviri, shandai tsandanyama chete boka ose uye sungisa dambudziko munzvimbo. Mukuwedzera, muna asingashumbi hake akadaro ane zvinhu zvakanaka zvakawanda. Chekutanga - kuponesawo nguva. Haufaniri kuenda yokurovedza muviri, saka, mumugwagwa, unogona kuponesa vaviri maawa - zviri zvechokwadi. Chechipiri, unogona kuponesa mari yako. Modern varairidzi, nhamo, havasi n'anga, uye ivo vachava kupa avo kurovedza kuti ndaizviziva. vachaita zvikuru - ndiko kuziva wacho tisawirirane kwamuri. Eya, uye, Chechitatu, hatigoni kuva kunyara muviri wake musha. Sei vanhu vane zvakawandisa uremu uye dzakaonda vanhu kubatana kirabhu uri gym zvokudya. Kumba dzaungadzidzire pasina vakadaro, kwete kompleksuya uye haana kuenzana nedzimwe. Somugumisiro, basa rako chibereko yakawanda, uye unogona kuva kudada.

kwoushamwari-up

Fitness kurovedza uremu pamba kutange muviri inodziya-up. Saka iwe yekuzvidzivirira yakawedzera kuomesa uye kurwisa mwoyo. Warm-up mano, uye nechinangwa mapoka ose tsandanyama, iro ticharamba kushanda. Heano mazano:

• Head kutenderera Kutenderera uye counterclockwise.
• Kudhonza maoko ake pamusoro wake, ipapo vanodonzva mberi, vachitora brushes pasi.
• Mujinga panhivi mutumbi.
• Achiumburuka achangopfuura pamwe masokisi.
• Lunges mberi.
• Mahi tsoka.

Simbisa chipfuva tsandanyama

Kana uine matambudziko pamwe yokufutisa, zvimwe unoda zamu kusimudzira nechiduku. Hatisi kutaura pamusoro mapurasitiki, asi pamusoro zvavo kugwinya kurovedza uremu. Unogona kushanda pamba dumbbells, izvo mukanyanyisa mutoro, kana pamwe kwakajairika mupurasitiki mabhodhoro akazara mvura.

• Pushups. mureza All, vanonyepera rinoparadza uye vakakosa 10 nguva. Kana basa iri kukuomera, unogona kutambanudza paburiro nemabvi.
• Tichiitira dumbbell pabhenji wokudhinda. In yepazasi nzvimbo kunonyanyisa tatamuka maoko kuna mativi, musoro - zvuva sezvinobvira.
• Rutoto maoko. Nhema pasi, vari mumaoko dumbbell. Ruramisa maoko uye musimudze, ipapo rakasanganiswa muruoko pasina vachikotama panguva emaoko.
• Uyewo zvinobudirira anoshanda zvakanaka yekare muviri. Nepavaigona maoko ake ari muchipfuva pamwero, ipapo kuvamanikidza kumanikidzira. Panguva iyi, pectoral tsandanyama vanofanira kunotadzisawo yakawanda sezvingabvira, sezviri anodedera.

Achigadzira dzvanya

Belly - kupfuura matambudziko nzvimbo, kunyange vakadzi dzakaonda. Uyezve rutapudzo cheBhuku yayo nechimwe nomumwe. Mumwe anorasikirwa uremu nokukurumidza kubva kwakadaro muviri, asi mumwe anoda kunetesa nokudzidziswa kugara. Tinopa avhareji gym chirongwa uremu pamba, nemhaka vose vaishanda vari abdominal netsandanyama.

• Upper wokudhinda. Avete pasi, mabvi hwakakungwa, simudza pamafudzi chete. Chin waitsimbirira pamutsipa wake.
• Zvenguva wokudhinda. Zvinhu hazvina kuchinja, asi ikozvino vachafanira kusimudzira mutumbi wose. Chengeta musoro ako.
• Lower wokudhinda. Avete musana wake, makumbo kururamisa, maoko ari mativi. Tinosimudza zvose makumbo pamwe chete necheparutivi rworwendo 90 uye muuye nayo pasi. Zvinokurudzirwa kuti aite basa zvishoma nezvishoma, akabata tsoka dzake vari vaviri masendimita kubva paguva.
• Nokuvhiringidza. Chinzvimbo - akarara musana wake, mabvi hwakakungwa, maoko zvakaparadzana kumusoro. Zvino panguva imwe chete pursed mabvi ake kuti dumbu rake uye musimudze muviri wako repamusoro.

Sei vabudirire magaro Brazilian?

Rinotsanangurwa glutes chakaomesesa. Muchiitwa chokuita navo hakugumiri pfungwa shoma. Kana nemazvo, mugumisiro haangavi kutora nguva.

• Squats. Anowira pasi, kuteura muviri mberi, asi shure hakurevi wira.
• Lunges. Kana uri kushanda magaro, uye kwete kuti anodziya, ipapo kuita muviri ichi zvishoma nezvishoma.
• Anokwira chiuno. Nhema pamusoro musana wako, makumbo hwakakungwa panguva ibvi. Zvino isu mutsai uye ezasi muhudyu, munomimina pamwe magaro. Zvinokurudzirwa kuti aite basa iri mharidzo mana. Chokutanga, akaisa makumbo garo peiko, ipapo zvishoma erudzi muruoko, danho rechitatu - akaisa chinhambwe guru, wechina - kusiya paupamhi kunze, asi nokumutsa chiuno, panguva imwecheteyo kuderedza pamabvi.

Sungisa zvose pazvidya

Kana uchida kuderedza Vhoriyamu muhudyu, kana kuwana Dzinga vanonzi "nzeve" zvichakubatsira kugwinya kukurumidza uremu. Dzimba anogona kuita zvinobudirira muviri nokukurumidza kugadzirisa nyaya idzi.

• Kubva asingatani nechinzvimbo pamusoro mudumbu kusimudza makumbo humwewo kumusoro, munomimina marunda ake.
• Zvino tiri flipped zviende musana wake uye kusimudza makumbo ari necheparutivi rworwendo 90. rave kuita maekisesaizi bhasikoro uye peya chigero kubva panzvimbo iyi.
• Zashagivaniya riri bhokisi. Just akaisa hwomutambarakede pakukwirira pamberi pake, uye zashagivayte naye.
• chokwadi mamiriro muhudyu zvakunoita ndichisveerera kurovedza. Pose kusundira pachako kugara (kana kuedza kugara) pamusoro twine. basa First kuburikidza longitudinal, ipapo transverse.

Achiratidza

Pane imwe nuance kuti rinosanganisira gym zvokudya. Housing chinodiwa kuva tambo kana wekusimbisa muviri. Zvose pamusoro muviri anofanira alternated pamwe cardio. Ipapo muitiro achaita rikurumidze uremu, sezvo tsandanyama pachavo vari pumped nokukurumidza. Jump tambo anodiwa kwemaminitsi maviri. Munzira anomhanya kubva 1 2 makiromita (schuscheniya kuti chiedza kuneta).