How kuvaka yakaderera abs kumba: nyore uprzhneniya

Vanhu vakawanda vari kuona nhamba dzavo, bvunza: "How kuvaka yakaderera abs kumba?" Izvi zvinonyanya kushanda mu yezororo, kana pamhenderekedzo vachafanira kuisa muviri wake kuratidza. Munhu wese anoda kuratidza vakashinga uye pumped vakakwira muchisviniro panzvimbo flabby uye yakarembera dumbu. Asi bulging dumbu kunoita upenyu kwete chete muzhizha. Saka, vakawanda zvakakosha saka kuziva sei kupomba rezasi chikamu venhau.

Zvikurukuru basa venhau

Zvinofungidzirwa kuti yepazasi chikamu venhau - yakaomesesa panyaya yokudzidza. Ndicho chikonzero kuti akanga akamirirwa kwenguva refu cubes nechepasi zvinogoneka chete achibatsirwa nesimba basa shure-ichipaza uye basa. Unofanira kuziva kwete chete sei kupomba rezasi wokudhinda kumba, asi zvikuru kwazvo sezvinobvira kuti zvakarurama kuita zvose zviitwa. Zvakakosha kusvika izvi achinyatsoziva. Zvakakosha kuisa pfungwa uye kuita zvaaida tsandanyama, nekuti, nokuita yakawanda nzira kwakaipa, imi moga azvinetse, uye restart makumbo uye shure, uye wokudhinda uye asingauyi kupomba.

How kuvaka yakaderera abs kumba

Usati watanga kushanda yakaderera kumanikidzwa, unofanira kutanga kupisa muviri mafuta, kana kuoneka mugumisiro hamuzondioni kwenguva refu. Nokuti cardio ichi chikuru, zvakadai basketball kana muviri uri bhasikoro. Kana dambudziko iri harisi kukurumidza imi, munogona zvakachengeteka mberi kusvika kurovedza.
1. The Rise makumbo. Nhema pasi, maoko enyu pa panhivi dzenyu, michindwe pasi. Makumbo anofanira kumutswa panguva yakarurama akachinjikana. Chenjerai kuti havasi vanokunga pamabvi. Imwe nzira unotora 20 repetitions. Kuti vabudirire mugumisiro zvakafanira kuita 3 pazvinhu.
2. Curl. Kutanga chinzvimbo zvakafanana wokutanga chiitwa. Sungisa yenyu abdominal tsandanyama uye kudhonza napo mabvi ako kusvikira pachiyero nechityu, zvishoma nezvishoma nokusimudza chiuno. Patinoita pachiitwa ichi, funga kuchinja wakatsetseka. Feet zvinofanira kutarira chete kushanda abdominal netsandanyama. Gurai 60 repetitions 3 pazvinhu.
3. Kutakura pamabvi. Tora kusimbisa masokisi uye honokono. Sungisa tsandanyama repasi wokudhinda uye zvishoma vachisimudza hudyu, kuunza ibvi kuna chipfuva. To zvakanaka kuita muviri ichi, edza kwete kufonyora shure.

Izvi pfupi, asi zvikuru vanobudirira muviri kuchakubatsira kunzwisisa sei kuvaka yakaderera abs kumba. In vazhinji pakutsvaka muviri kuzorodzwa vanofunga kuti zvakakosha uwandu repetitions, uye kwete kunaka kuuraya. Akadaro Inzira unopfuura zvisiri, sezvo wevasungwa munguva tsandanyama yose kubudirira wakanaka wokudhinda. Uyezve, zvinokosha kuyeuka kuti kana wasvika akabviswa panyika rezasi musana kuti ari kumhanya yechiitwa, yose mutoro pakarepo chinoita kuti magaro. Zvakakosha kuti kufema, kufema - muviri - inofemwa. Uye, chokwadi, usakanganwa pamusoro kudya zvinovaka muviri. Kubvisa furawa, chinonhuwira uye zvakakangwa. Pane zvakawanda zvakasiyana muviri kuti yakaderera abs, asi vatatu ava vari inonyatsobudirira uye achakubatsira kunzwisisa sei kuvaka yakaderera abs kumba. Chinhu chikuru - tichifunga, hazvibviri kupomba chete pasi, chero zvazvingava zvaachaitawo ose abdominal netsandanyama.