How kuvaka kurutivi abdominal tsandanyama?

How kuvaka tsandanyama venhau, pasina kutambisa mari pamusoro nzendo zvinodhura kuti vanokodzera here uye coaching -clubs unobhadharwa varairidzi? Tichaedza kupindura mubvunzo uyu munyaya ino pfupi.

Ideal mufananidzo - ihosha pasi, kwete chete nokuda vakadzi asiwo vanhu. Beauty, utano, ungwaru uye unyanzvi nguva yedu inogona kubatsira kuita nemigumisiro yakanaka muupenyu, saka munhu wose anoda kudzivisa zvakawandisa Zhirkov pamusoro padumbu kana sagging magaro, apo havasi vose vanoziva, Somuenzaniso, sei kuvaka lateral abdominal netsandanyama. Kana ukasarudza kuita pachako uye nokuponesa pamusoro gym anodzidzisa, unofanira kuziva zvishoma pamusoro mazwi maringe tsandanyama, uye zvakafanira muviri.

Munyaya ino tiri kuongorora zvakadzama chirongwa muviri ari lateral tsandanyama, kuti zvakanaka kunzi oblique tsandanyama. Ivo basa guru iri Implementation vazhinji yechiitwa, uyewo chikamu tsandanyama ari core. Chero muviri pakutanga, kuchitanga kurovedza oblique tsandanyama, uye chete ipapo mubasa tsandanyama zvishoma nezvishoma yaisanganisira dzimwe nhengo dzomuviri (tsandanyama ari maoko, shure uye makumbo). Uyezve, mashoko lateral tsandanyama ari lumbar zvinovimbisa kuchengeteka kana kushanda rinorema uremu, saka, mubvunzo sei kupomba kurutivi abdominal tsandanyama, mhinduro vanofanira kungwarira chero mutambi.

Asarudza kuti zvakakomba kuita maekisesaizi, kuwana yokurovedza muviri bonde, expander uye 2 gymnastic bhenji, nemhaka iyo dzidzo muitiro kusiyana zvishoma kubva makirasi panguva tsvimbo kugwinya, uye achaita mari iwe zvikuru isingadhuri.

Kana achiita rokutanga chiitwa unofanira kugara pasi utambanudzire makumbo enyu pamberi pake. Hook tepi expander chetsoka uye maoko ake noruoko maoko kubata uye abate pamberi muchipfuva, zvokuti expander kusvinwa kwazvo. Kuchengeta makumbo uye magaro mira, zvishoma nezvishoma kutsaukira kuruboshwe uye kurudyi, apo vachiedza kutambanudza tsandanyama dzomuviri. Kuparidzira kunonyanyisa voltage panguva majana, edza kugadzirisa chinzvimbo masekonzi mashoma uye yozononokera kudzokera yaro hwepakutanga. 8 -10 Nzira nerimwe divi achava zvakakwana.

Mashomanana muchiitwa chichava mhinduro chaiyo kune mubvunzo, sei kupomba kurutivi abdominal tsandanyama, kana iwe mirayiridzo zvose. In pachiitwa ichi, uvate pasi nawo, apo nokuchengeta maoko rakareba muviri. Pano, anoshanda makumbo, zvinofanira vachamutswa akatsivama pamabvi, shins vakanga zvaivapowo pasi. Bata zvakasimba mabvi, zvishoma nezvishoma, zvishoma nezvishoma, kuteura zvose makumbo ari kuruboshwe, ipapo kurudyi, pasina kumbomira.

Chiitwa ichi anoshandisa zvigaro zviviri, akarongwa zvokuti munhu aigona pasi, nekuzorora ake hudyu, uye yechipiri zvaigoneka kutambanudza makumbo. Kubvisa maoko ake shure musoro wake, emaoko uye deploying parutivi, zvishoma nezvishoma kuteura muviri pasi, zvino, kure sezvinobvira pasina kumbomira, edza kusimudza muviri wose napo pamusoro muviri, kugadzirira ichi vavatore masekonzi mashoma. About 10 anogadza mumwe divi achava zvakakwana.

A yakafanana muviri kuratidza sei kupomba kurutivi abdominal tsandanyama, inogona kushandiswa pasina zvigaro. Pakati vatambi, inonzi "divi muzariro". Pane vanofanirawo norutivi, asi pasi, vachisiya makumbo pamwe chete. Zvishoma nezvishoma, munomimina shure tsandanyama uye abs, unofanira zvishoma nezvishoma kutora chiuno dzako pasi, kumbomira munzvimbo iyi masekonzi anenge 20.

Kana uchiri handizivi sei kuvaka yakaderera abs, yeuka kuti zvavaisiita nokusimudza mutumbi, anochengeta makumbo hwakakungwa uye rakamira, kuchabatsira kuti vawane zvibereko zvakaisvonaka. Vanachiremba vanoti chero chikonzero muviri kungawedzera mitengo rwokubudisa uye mumativi.