Kukava tsoka dzavo kuderedza uremu uye ndafara nhamba. How kukava tsoka dzavo?

Zvino tichadzidza kuti kuita kurovedza nokuda makumbo, izvo kubatsira kuderedza uremu. Mahi tsoka zvikuru vasikana nevakadzi vanodavira nhamba zvavo rakanyatsojeka zvakanaka, uye zvose vanoda - zvishoma itye zvakawandisa mafuta ari muhudyu uye magaro (mu izvi nzvimbo vamwe chikonzero zvaanoda kupfuura kunonoka).

Vanhu vanenge kufutisa, unogonawo kuva zvinobudirira kuita jimunasitikisi tsoka kubva nyaya dzedu, ivo chete vane kuwedzera uye kurovedza vamwe nhengo dzomuviri.

Kukava tsoka dzavo kurutivi

Ichi nyore muviri, aizivikanwa wose kuchikoro dzidzo chaiko kubva. Zvisinei, nokuda kwayo nyore rinomuvanza kubatsirwa guru pamagaro uye nezvidya (kunyanya yomukati pamusoro).

Inokonzera muviri chinzvimbo chayo yepakutanga - padivi kukwira vamwe rutsigiro kugadzikana, zvinogona rive rusvingo, cheya kana rusvingo mitambo. The shure inofanira kunyatsova dzakatwasuka, padumbu tucked. Kuita tsoka mahi, vanogona kuuya pachavo Ballerina panguva Pazvibato zvechizarira.

Zvino isu tatanga kuurayiwa yechiitwa: kuruboshwe vanovimba nokutsigirwa - zvakanaka yakarurama gumbo vachasimudza kurutivi sezvinobvira. Kusvika kunonyanyisa zvichibvira pakakwirira, tsoka madonhwe, uye kamwe kubata pasi, pakarepo rinobuda zvakare. Mushure makaita kufambira mberi 8-10 rokurudyi, zvakakodzera kutendeukira kutsigira rimwe divi uye kudzokorora chiitwa kuruboshwe.

Zano: edza kuchengeta muviri twasu, regai kubatsira pachako kuburikidza akazendamira rimwe divi. Kukwidza gumbo, iva nechokwadi chokuti zviri maererano muviri.

Exercise nokuti gluteus Maximus

Uye ikozvino hatidi kutambira tsoka dzavo shure. In ichi, zvakare, hapana chakaoma, Zvino uchaona woga. Saka, tinofanira kuenda rutsigiro chiso chedu uye ita hwakasimba nokuti nemaoko maviri. Tinoramba ngaatarire (zvakare, rangarirai mutambi) musana. Kamwe kwokutanga nzvimbo unogamuchirwa, kutanga kwakanaka kufamba tora gumbo rimwe shure uye danidzira napo. Zvadaro tinodzokera kutanga chinzvimbo uye kudzokorora muviri zvakare. 8-10 nguva nerimwe gumbo achava zvakakwana. Kana waita zvakarurama, muchava kunzwa kufamba, kugozha zvikuru sei kune gluteal netsandanyama.

Zano: Unofanira kuedza kumutsa pechidya mupristi sezvinobvira, asi regai kuteura muviri mberi. Swing rinoitwa chete nokuedza pazvidya. Mudumbu zvinofanira kusvinwa uye vachiwirirana.

Mahi tsoka mberi

Zvinotevera kurovedza vari kubatsirwa zvikuru kusimbisa pazvidya uye magaro, uye pamwe tsandanyama kunhivi mbiya. Tinosimuka kusvika nechigadziko chipi padivi uye vakabata noruoko rimwe, simudza yakarurama gumbo rave kusimuka - zvakanaka uye zvakanaka.

Council nokuti kurovedza muviri kwakakodzera: Itirai mamiriro; chigunwe masokisi zvinofanira wakavhomorwa, uye muviri kumira yakatwasuka, kwete tilted shure.

Mahi kare

Very inoshanda muviri! Zvino tichadzidza kuti kuzviita zvakanaka. Kutanga chinzvimbo: akapfugamira, ane kusimbiswa ruoko kururamiswa, shure twasu.

Tinotanga zvishoma nezvishoma kusimudza gumbo rimwe kumusoro kureba vachasimudza - kugadzirisa Bato masekonzi mashoma uye kudzokera kutanga chinzvimbo. Unogona kuita basa rave kuruboshwe uye tsoka rworudyi. Mune imwe nzira - 8-10 nguva. Kana makumbo kurera mabvi hwakakungwa, chikuru mutoro weveta gluteal tsandanyama, uye kana mahi akaita kururamisa makumbo, ipapo achiri kushanda uye sciatic-popliteal tsandanyama.

Zano: unogona kuita makata chete amplitude, uye magaro nani kuchengeta kunonyanyisa voltage, uye mudumbu retracted. Bvumidzwa zvishoma hwakakungwa maoko uye kuteura muviri pasi.

Exercise ari asingatani nzvimbo

Zvino tichadzidza kuti kuita uchikava ndatsamwa, avete pasi.

1. Ndinofanira norutivi, riine ritaure kugokora; yakananga hunde. Simudza yokumusoro gumbo kutorarama uye siya zvakanaka. Movement akadzokorora 8-10 nguva. Achibatsirwa kurovedza kwakadaro kunogona kuva vane mwero zvakakwana sungisa yomukati pazvidya.
2. Kutanga chinzvimbo ndiyo chete. Asi ikozvino basa anofanira rutsoka, iyo akazviratidza nechepasi. Muchekei kubva pasi uye uku uye pasi 8-10 nguva. Zvadaro nhema mhiri uye kupa mumwe mutoro gumbo. Chiitwa ichi zvinobudirira kunosimbisa rokunze rorudyi netsandanyama.

Zvechokwadi muviri izvi?

Eya, nokuti isu ndiye anonyanya kukosha kuti tsoka mahi kubatsira gadzirisa dambudziko nezvidya uye magaro, kubvisa nekumwisa mafuta kubva kwavari uye kuti nhamba vakanaka uye anoyevedza.

Kana muviri kwakadaro anoteererwa nguva zuva (uye kuzviita zvikuru nyore nokuda nyore muviri), zvino pashure vaviri vhiki makumbo zvishoma nezvishoma stroynet uye kushandurwa, uye mafuta deposits pamusoro hudyu zvichanyauka. Zvichida uri vanoziva migumisiro ichiridzwa ibvi? Izvi imhaka munzvimbo idzi vaunganidza kwete chete mafuta asiwo zvakawandisa mvura. Saka, zvose zvaanazvo kuenda pasina zvikasawanirwa!

Uye kukava tsoka dzavo kuderedza uremu kunogona kuita kwako magaro kwakavharwa nenyama uye akasungirirwa, izvo zvinokosha chaizvo kuti mukadzi Kukwezva!

Zvino zvishoma pamusoro mudumbu uye muchiuno. jimunasitikisi kwakadaro uye anokwanisa kuvandudza kwavari. Chokwadi ndechokuti tsandanyama havasi chete makumbo basa kana kuita inofamba pasi kukurukurwa, asiwo abdominal (kunyanya repasi chikamu), uyewo tsandanyama kuti vanoumba mutete muchiuno.

Chimwe yakanaka chinhu: nyore muviri mhanyisa muviri uye kubvisa cellulite.

yokupedzisira mazano

Tinovimba isu lucidly akatsanangura sei kuita kutambira tsoka dzavo. Saka unoda nechokwadi kuti vaverengi vedu vakadzidza zvikuru kubva submissions, uye nhamba yacho kunyange slimmer uye vakanaka. In mhedziso ndinoda kupa mazano mashoma angakubatsira tiwedzere muviri makumbo.

1. Chinhu chikuru - kusachinja-chinja! Musaedza Philo, uye musapotse makirasi. Kuti aite izvi, haufaniri chete tora nguva dzose kwemaminitsi 10 pazuva.
2. Enda mangwanani kusvikira unonzwa itsva uye tichishingaira. Papera zuva vakabatikana nebasa kana kuchikoro, unogona kuneta uye chete kukanganwa kutora nguva yayo FizKult chirongwa fanira.
3. Panguva muviri unogona kupfeka zvikabudura uchinyanya masaja zvazviri, zvichaita rikurumidze mafuta rinopfuta rikurumidze.
4. Musaedza vachidyisa masikati uye regai Takudzai usiku, nekuti kana nhamba kuuya macalorie mumuviri wako achava kupfuudza ndozvakajairwa, ipapo uremu munzvimbo zvakanangwa achava zvakaoma.