Gobvu pazvidya. Muchiitwa nokuti pazvidya kumba

Zvechokwadi, mukadzi mumwe nomumwe hope kwete chete igo rechiuno uye muchipfuva mukuru, asiwo mutete makumbo. Chii chatingaita kuti vaya pachisikirwo curvy hudyu kuti hatibvumiri kupfeka mufashoni mbatya uye vanoshandisa nomwero kukura mune Mini-pamipendero uye pfupi zvikabudura? Diets regai kubatsira pano; kuzowana aida chimiro zvinogoneka chete uchibatsirwa uchirovedza muviri. Vamwe muviri abudirire kupisa zvakawandisa mafuta uye sungisa tsandanyama pakati pazvidya ndiyo yakanaka. Pasi rakasiyana kunzwisisa chakagadzirirwa nokuda kwenyika kutungamirira kugwinya vanodzidzisa.

Side lunge uye chiasm

Nepo zvikuru nevanhu muviri nekuda pazvidya, pamba kuitwa, nechinangwa panguva elaboration ane vaifanira mapoka maviri tsandanyama, zvinganaka maviri padanho kufamba kunoita kuti mataurire zvose mikuru tsandanyama ari makumbo,

• Twasu, tsoka vakauya pamwe chete, maoko pana kunhivi dzenyu. Tora danho kune rutsoka kuruboshwe (kurudyi inofanira kuva yakarurama mutsetse) uye vanokunga pane ibvi, akasendamira hudyu dzake shure. Kuramba musana twasu uye akatarira mberi, kutambanudza maoko enyu pasi uye kubata pasi neminwe yake nedivi netsoka kuruboshwe.

• Ariswededze rutsoka rworuboshwe uye kufambisa uremu shure netsoka rworudyi, achidhonza maoko maviri kusvikira kumusoro uye panguva iyoyowo rikaisa kuruboshwe gumbo crosswise pamberi kurudyi. Kutsika pasi pamwe chetsoka kuruboshwe, kuenda zvishoma kudarika rutsoka zvakarurama. Ita 15 repetitions kurutivi rumwe norumwe.

Anokurudzira tsandanyama pakati yomukati nechiuno , uye musakanganwe kupfuura kuoma wokudhinda panguva crossroad tsoka kuramba takatsiga uye nechokwadi kubudirira racho.

Lunge mumhanyi, rinopfungaira pani nechiyero

Gobvu pazvidya ndeavo hazvitsivi zvakakwana kuteerera elaboration tsandanyama musana penyika. Kugadzirisa dambudziko iri, nyanzvi vava chakasimba mubatanidzwa munhu dzakachinjwa lunge pamwe vakadengezera rimwe gumbo:

• Mira nemakumbo ako vakauya pamwechete. Ita danho guru mberi rutsoka rwako rworudyi. Kuedza nemaoko zvose rutsoka rworudyi uye zvishoma akasendama mberi, wakarerekera mabvi ako uye tikarega pachako kuva pasi lunge. Zvakakosha kuti chepasi nzvimbo ibvi akanga akaiswa chete pamusoro neketani uye haaratidzi kudarika kumuromo kwematanda zvigunwe. Kusiyiwa ibvi panguva anofanira kutarira pasi. Kurwisa Izvi chaizvo zvakafanana pose sprinter kugadzirira kutanga makwikwi.

• Rinotevera chaikosha ari kushingaira kudzidza muchiuno uye muhudyu. Uchatamisa muviri uremu kurudyi gumbo uye ariswededze nayo, achimuka kubva lunge, uye kurera rwake rworuboshwe gumbo kure pasi chero kusvikira kururama musana. Yokumusoro Chikamu muviri uri chiedza materu. The shure inofanira kuva akarurama, wokudhinda - zvakasimba. Ramba panzvimbo iyi imwe wechipiri, uye ipapo zvakare vachiwira yakaderera vaise. Kana iwe mira pane imwe gumbo kukuomerai, edza kubata zvinyoronyoro pamusoro chetsoka dzake pauriri shure iwe panguva, kana aunokwira kubva lunge. Dzokorora 15 nguva, ipapo mberi kune chinhu nevamwe gumbo.

Dynamic "chigero"

muchiitwa zvakanaka pazvidya kumba havasi nguva dzose chete simba zvakasikwa - vazhinji vavo ndivo cardio kuzvipedza. Muenzaniso wakanakisisa ndiwo anonzi vakagwinya chigero.

Twasu, ipapo kufambisa rutsoka rwako rworuboshwe shure zvokuti zvakanga mberi rutsoka zvakanaka. Akadonhedza vakapinda lunge mumhanyi, achitambanudza rwake rworuboshwe ruoko mberi, rutsoka rworudyi uye ruramisa rwenyu rworudyi ruoko shure. Ariswededze kubva pasi netsoka vose uye kuita kusvetuka, panguva iyo unofanira pakarepo kuchinja makumbo. Pamusoro kumhara pakarepo akanyura kunyika Mumhanyi lunge, asi ikozvino kuruboshwe gumbo inofanira kuva mberi uye ndinotaura nevanhu rworudyi. Kana paine chikonzero chinoita kuti havagoni kusvetuka (somuenzaniso, kwete zvakakwana akapora kubva achimukuvadza), chete vanoedza nokukurumidza kushandura makumbo pasina kusvetuka. Dzokorora chiitwa 15 nguva.

diagonal lunge

Vakadzi vazhinji vanonetseka nezvokuti sei kuderedza pahudyu. Muchiitwa pave chinangwa ichi, chokwadi zvikuru monotonous - nayo squats uye lunges. The yokupedzisira, sezvinei, ndiyo nguva dzose kunobatsira kupfuura gara kupota, inozivikanwa saka kugwinya vanodzidzisa kakawanda vanoomerera pane fanira Implementation dzakasiyana-siyana zvaungasarudza kuti kurwiswa.

Mirai ngaatarire, tsoka vakauya pamwechete maoko zvakaparadzana kumusoro, michindwe akazaruka uye akatarisana mberi. Tora yakafara danho retsoka kurudyi kupinda pakona (Tsanga yacho yaichekwa, panguva necheparutivi mana namashanu madhigirii), vakafugama mabvi, munomimina ake okumusoro mutumbi uye kudhonza ruoko pamusoro pachidya chake chokurudyi. Kuseri ichi vanofanira kuramba yakananga uye chitsitsinho - vanomutswa. Ona kana uchikwanisa kubata zvinyoronyoro nyore pasi nedivi netsoka rworudyi - tatamuka ichi chichabatsira kuti kuderedza ari sekamufarenzi zvechiuno. Ariswededze rutsoka kodzero kudzokera kutanga chinzvimbo. Dzokorora 15 nguva imwe neimwe divi.

plie

Zvinofadza kuva akakweretwa zvakananga kubva kutamba. It zvinobudirira anobvisa rakajairika hadzi dambudziko - zvakare curvy hudyu, sezvo anorovedza tsandanyama panguva kunze uye mukati makumbo.

Isa maoko pamusoro chiuno, zvitsitsinho pamwe, Svinai uye kudhonza masokisi muruoko inenge-mana navashanu inegumi. Vanozopinda rutsoka kuruboshwe kurutivi (kure kupfuura bhandi upamhi) uye vanoburukiramo yakadzika plie: Bend zvose mabvi kuitira kuti vari pamusoro kumuromo kwematanda nezvigunwe, uye, tichiramba kwako shure sandara kutsikirira kusununguka hwatata pasi pamusoro muviri. Achifumira kubva plie, skolznite akasiya chitsitsinho shure kutsoka rworudyi, ruramisa makumbo ako uye kudzokera kutanga chinzvimbo. Ita 15 repetitions kurutivi rumwe norumwe.

Modified kava roundhouse

chinhu ichi akauya ari chaiwo gym Kickboxing. Oddly zvakakwana, kunyange zvakadaro hwehasha mutambo sangano rinogona kuwanikwa, zvinobudirira achidzikisa hudyu reshiyo; hazvishamisi kuti munhu dzakachinja shanduro yakakurumbira kava Chuck Norris yava kunyanya yakakurumbira vakadzi gyms.

• Umire yokurovedza muviri bonde ose mana, maoko rwakatambanudzwa zvakananga pasi pamafudzi enyu uye mabvi ako akangokungawo panguva muhudyu. Simudza kuruboshwe ibvi pasi, kuedza ruoko kuruboshwe chitsitsinho pedyo muviri wako. Kuramba ibvi ari flexed chinzvimbo, kuibvisa kubva pamuviri, kuedza kusvika pamwero wavo magaro.

• Nokuti slimming makumbo uye nezvidya vanofanira kusimbisa muviri ichi zvinotevera inofamba: kutwasanudza gumbo rako kurutivi kuitira kuti rokumusoro chikamu rutsoka (tambo mitambo shangu) achitarisa mberi. Zvakare zvakabaya ibvi uchingodzikira gumbo anenge pasi isingatsiki nayo. Dzokorora 15 nguva kurutivi rworuboshwe, ipapo mumwe 15 nguva - kurudyi.

Kuwedzera micheka

Gobvu dzakatendereka zvinogona kugadziridzwa nyore - zvakakosha kushandisa nguva uye kushanda nesimba mune dzose kurovedza muviri. Universal muviri ngaasungirire, dzakachinjwa zvakananga gumbo vanga vaneta kuchabatsira kuzadzisa zvinodiwa kunoguma pfupi zvichibvira nguva:

• Kutanga chinzvimbo - izere ngaasungirire, zvakafanana kuti vavatore tsika kungosunda kupota. Kuchengeta tsandanyama achizviendesa kunonyanyisa voltage, vanotsika rutsoka rworudyi pakati maoko uye vanokunga ibvi rako kuitira kuti rorudyi zvaivapowo yako pauriri zvakazoonekwa kuti. Gumbo akasiya, anofanira kunogadzirisika. Ariswededze rutsoka rworudyi uye zvishoma nezvishoma vanokwira zvishoma vachikotama mberi repamusoro mutumbi. Pamusoro kuvakwa chinhu anobatawo chetsoka yake kuruboshwe pasi shure kwenyu.

• Zvadaro, rerekai ibvi rako zvakanaka uye tikarega shure kupinda lunge pachako, achiisa maoko ake pamusoro kana divi rutsoka zvakanaka. Tora zvako rokurudyi shure, kumbotura kutanga chinzvimbo yakazara mapuranga uye vadzokorore mhiri. Ita 15 repetitions, rave kuchinja makumbo.

Kana zvikasadaro zvose hazviitiki

Haufaniri kupa zororo kuna makobvu pazvidya dzisiri kukwanisa kuderedza hapana chiitwa? Nyatsoongorora verenga kunenge zvinoitirwa pazasi, ungave kurasikirwa inokosha mashoko:

• Rega dzisingatsvaki kuderedza uremu ari makumbo kuchitsauko vanga vaneta. Zvichatora kupfuura mwedzi muviri nguva dzose, nemvumi dzakatendereka kuwedzera zvinoyevedza chimiro. Pashure pemazuva 90-100, zvinoguma nechekare zvinoonekwa kuitira kuti unogona kuedza musi in casino kana zvikabudura Size duku.
• Ongorora zvaunodya. Muterere Your zvinofanira kuva mapuroteni, miriwo, michero uye utano kwemafuta. Uye hapana chimwezve. Kubvisa mhando dzose zvihwitsi, bhekari zvigadzirwa, chero pafuma chakaita zvokugadzirwa mavambo. Ivo sipidhi muviri wako uye zvinobatsira kuunganidza zvinokachidza nekusazvidzora mafuta.
• Kana pfungwa simba zviitwa, wedzera cardio purogiramu. Kunyange nyore basketball kunobatsira kupisa macalorie kuti angaita kuti munhu okuwedzera vhoriyamu iri muhudyu. Kumhanya anogona kutsiviwa cardio pamusoro mira bhasikoro kana "Skiing". Complex hurongwa kubva siyana plyometric kufamba pamwe zororo zvikamu muchimiro ndakawedzera kufamba - rinogona kutsiva vaya vasingakwanisi kutenga imba mudzidzisi kana kuzvinyoresa kuti vanokodzera here centre.
• Wedzerai mutoro. Pamwe inguva atore dumbbell. Kana wako kugwinya pamwero iri shoma, sarudza raita anoshongwa. Yakanaka beginners dumbbell uremu - mumwe kilogram. With kuvandudzika muviri kugwinya unogona kushanda pamwe kwakanyanya projectiles, uye nokudaro akagamuchirawo tiwedzere chero mutoro, kana kardiozaryadka simba zvakaoma.

Asi chikuru chakavanzika nhema yokuti yakanaka simba romugove gadziriro kana kudzidzirwa akakwana haako. Kubudirira zvikuru pakuti munhu unhu muviri wako. Teerera muviri wako, uye aida chimiro haasi refu kuuya.