Five zvakasikwa nzira kuwedzera kukura zamu

Vazhinji vasikana nevakadzi pakutsvaka zvepabonde uye chivimbo hope kuwedzera kukura zamu. Mumwe akafunga kuti ichi kuenda pasi chiremba wacho banga, uye munhu kungogumira pakusikwa neunyengedzi uye nokunyengera pamwe inokosha andapeni uye Mapedhi.

Zvisinei, pane zvinhu zvishanu dzinongoitika uye akaoma nzira kuwedzera kukura zamu pasina zvaigona utano hwavo, uye kwete nokusuma vamwe kukanganisa.

Nzira 1 - More macalorie

Kutaura zvazviri, pano isu hadzikurudziri vaverengi dzedu kuti nokudyisa. Zvisingafungi Absorção de Água zvose zvinobvira Chokwadi, ichaita kuti kuwedzera kukura zamu, asi kukura zororo zvichaita kunowedzerawo, asi hatidi.

Paavhareji, nokuti zvinoitika inoshanda munhukadzi muviri, unofanira 2500 macalorie rimwe zuva, uye kana isu ngaawedzere pazviri wokuwedzera macalorie 250 uye kudya masikati zviri zvikamu zviduku 5 kana 6 nguva, ipapo iwe kwete chete hakuiti kusvika uremu, asi kuona kuchinja zvakanaka uwandu chipfuva yenyu.

Dzivisa mafuta zvokudya, zvokudya kutsanya kutsanya makabhohaidhiretsi. Anoisa kusimbisa zviyo, miriwo, nomukaka zvinogadzirwa risinganyanyi mafuta, nzungu uye michero yakaomeswa.

Nzira 2 - Bench zviyereso diki kubva chipfuva kusvika pamusoro vachida

Kuti kudhonza uye zvishoma woita pezvakaita mazamu, uchada peya dumbbells -2 1.5 Madzimabo, zvemitambo bhenji, kumashure uko tinosimudza kuti nekukwirira 60 madhigirii uye kuranga, sezvo kuita zviitwa pamusoro pectoral tsandanyama dzose.

Saka, tora dumbbell mumaoko enyu, urare pasi seri pabhenji, dumbbells akaiswa pana muchipfuva pamwero - emaoko vari chichiburutswa akatsivama pane 90 dhigirii yorusvingo, michindwe dzakatarisa mberi. Next, simudza dumbbell, maoko kuramba zvakafanana, zvakarongwa pamusoro chityu uremu kwete dangle uye kwete akaberekwa mumaoko. Nokusimudza dumbbells kuita exhale anodonha akavadzoserazve kuna chipfuva - kufema.

Chiitwa ichi chinofanira kuitwa kakawanda pavhiki 20 reps matatu pazvinhu.

Method 3 Kurambana ruoko muruoko

Chiitwa ichi ruchatibatsira chinja chityu chimiro uye nyika nayo. Usati kutanga, unofanira kudzokera kumashure pabhenji mune chinjikira chinzvimbo, akarara pasi pabhenji pamwe musana wake kuti vasimudze maoko avo pamwe dumbbells pamusoro mubhokisi, emaoko zvishoma wakakokonyara, michindwe dzakatarisa mberi. On the exhale zvishoma nezvishoma akadonhedza maoko pasina vachikotama uye kuparadzira vatsaurei zvaivapowo pasi, mugodzoka ruoko pabasa rayo yepakutanga.

Chiitwa ichi Dzakamukurudzirawo kuita reps makumi matatu pazvinhu.

Method 4 Dips

Kuti awedzere kukura zamu, zvakakodzera zvakanyatsorongwa kuita kungosunda kupota. Vanhu vakawanda vanoshandisa ichi chakaipa, vakatakura zvose zvakanakira kushoma. Kuti izvi zvisaitike, iva nechokwadi chokuti maoko ako apo achiisa kusimbisa kwagara pasi pamafudzi. The shure vanofanira kuramba ngaatarire yose chiitwa. Mudumbu anofanira tucked kumusoro nguva dzose. On the fema, tikasiya muviri pasi exhale - rakapinza nesimba ungaimutsa.

Chiitwa ichi Dzakamukurudzirawo kuita reps makumi matatu pazvinhu.

Nzira 5 Yakafanira kutarisirwa ruomba

To musi, zvizorwa makambani uye zvitoro kupa pfungwa dzako guru-siyana mumakenduru anokosha kuti kubvumira kuti zvishoma kuwedzera kukura zamu uye kuvandudza zvikuru ganda elasticity uye kusimba. Asi yeuka kuti nzira iyi zvakanaka chete tikafunga zvose pamusoro - zvimwe iwe uchava kuzadzisa kwekanguva Chaizvoizvo, iyo vachanyangarika kana ukasiya kushandisa cream.