Magadzirirwo neizvi monyorora pamusoro abdominal tsandanyama

On Achitsaudzira muchiitwa nekuda kwechaunga chinokosha kuti yakananga abdominal tsandanyama. Kana muitiro kuwedzera mamwe zviyereso - dumbbells, mitts, anobudirira zororo rwokubudisa nzvimbo zvicharangarirwa.

The mutoro kusika kwakavharwa nenyama dumbu rokuyamura zvikuru uwandu repetitions, riri novimba chinangwa achiwedzeredza abdominal netsandanyama. Nokutsva zvakawandisa mafuta kudzidzisa kunosvika kune vaifanira kuneta pasina encumbrances. Kuti vagadzire "cubes" nedumbu zviyereso anodiwa, uye uwandu repetitions havachiri pane ka25 muna mharidzo mbiri. Panguva dzinokanganisa pererasgibatsya kwete zvakakodzera, sezvo zvinobatsira kutambanudzira tsandanyama, ukuwo, zvinoderedza mataurire abdominal rusvingo.

Harungashandurwi Crunch dzinosanganisira nokusimudza chiuno uye makumbo kuna mapfudzi, kwete muviri. zviitwa izvi kubatsira kuwedzera simba uye pakusika siyana rezasi dumbu netsandanyama. Kazhinji, vanhu vakawanda nzvimbo iyi matambudziko. Kana achiita remubatanidzwa muchiitwa ari neizvi nokuvhiringidza kunoitika simba kusakarongeka pakati tsandanyama - flexors of hudyu uye wokudhinda. Kwakarongeka basa mapoka tsandanyama idzi kwakakosha zvemitambo zhinji. Exercises anoteererwa muna 2-4 runhare ka25.

Muchiitwa pamusoro neizvi curl they akaita pakutanga zvinonakisa kunzwisisa mutoro pamusoro nzvimbo rwokubudisa. Uchiteverwa kutama kuti mitengo kubva kumusoro venhau uye oblique tsandanyama.

nzira iyi zviitwa zvakafanana neizvi Achitsaudzira zvose ruzivo uye nyanzvi vatambi.

1. Nhema pamusoro musana wako, maoko rakareba muviri. Vanokunga mabvi ako uye simudza muhudyu kusvikira chinzvimbo perpendicular pasi.
2. Fema uye kuchengeta mweya yenyu. Tambanudzira ari abdominal tsandanyama uye kudhonza mabvi ako kuna muchipfuva chako. Kumusoro nzvimbo mabvi ako inofanira kuiswa pedyo chipfuva hudyu vanofanira vachamutswa.
3. Chero zvazvingava zviri haumanikidzwi kutwasanudza mumabvi. Zvikasadaro, vanotanga kushanda kwako gumbo tsandanyama, kwete mudumbu.
4. Pamberi kuwedzera zvinokosha kutambanudza maoko enyu pasi uye kutama nebandauko kubva panzvimbo.
5. Revai mweya panguva apo tsoka vachava sechinhu pedyo chipfuva.
6. Zvishoma nezvishoma kudzikisa gumbo Nezvenzvimbo yawo yepakutanga, asi regai kudzikisa rutsoka pasi kusvikira wakakwana kusvika.

Mweya kunhaka zvinobatsira zvikuru akasimbisa tsandanyama nomuzongoza kuramba mune ngozi chinzvimbo.

Kuva nyanzvi Nzira akawanda, izvi neizvi monyorora, muchina wokudhinda inogona dzinowedzerwa okuwedzera mutoro:

- kusimudza mapendekete ako uye vasataure uriri chete pamberi kuurayiwa yechiitwa uye haugumi kusvikira pakupera yakatarwa;

- kweva mabvi ake kuti musoro wake;

- abate dumbbell pakati petsoka;

- kuita kurovedza ari sandarara kana vachida pabhenji, pamwe zvakafanira maoko kuomerera pabhenji.

pamusoro neizvi curl they muviri anogona kuitwa apo akagara. In mutoro uyu chinangwa kudzidza tsandanyama repasi uye okumusoro zvikamu mudumbu. Akagara nechigaro kana pamucheto pabhenji, unofanira wakarerekera mabvi ako uye Donza navo zvakadini pechipfuva. Zvino unofanira kutwasanudza makumbo enyu pamberi pake uye kudzokera kutanga chinzvimbo. Panguva yechiitwa vanofanira kubatisisa kutsigira kumucheto ugare shure.