Press pamusoro pamatanda: hope mukadzi ose ari 'igo' muchiuno uye sandara padumbu chokwadi

Panyaya pautano uye chimiro panguva yakanaka muviri kuisa vanhu vose kanenge kamwe muupenyu hwavo. Pfungwa iri rwakabhadharwa kuna venhau Anoumba. Pashure sandara padumbu - zviri rakanaka, asi kana uine zororo zvishoma dzinounzwa, ndiko kukwirira pakukwana.

Vakadzi vazhinji vanodavira kuti pane chete chinjikira pakapuranga nokuda akasimba pabonde. Zvisinei, hazvisi. Form nesimba kubhawa uye kuderedza chiuno kuva kupfuura kuita kuva kurovedza pasi kana zvimwe simulators. Chero muviri akaita pamusoro pamatanda, kuti muviri vakanaka uye vakagwinya. Kuwedzera kune chakanaka venhau kunonatsiridza mamiriro, uye kushanda tsandanyama mapoka ose, nemamwe pasingadiwi uremu nokukurumidza anoenda kure.

Sezvo kare akaratidza, shandai kubhawa aumbwa zvakanaka. Nyaya inorondedzera rakajairika uye nyore muviri nekuda kwechaunga pamusoro pamatanda, usati kuita kuti munoshaiwa ushamwari hwakanaka kumusoro, achiita mberi Bends, musana uye mativi.

Exercise kutanga - kuwedzera tsoka, akarembera kubhawa. Pakutanga, unofanira kuita Nokusimudzwa makumbo hwakakungwa pamabvi, mune ramangwana - unogona kuedza kusimudza yakarurama gumbo kuti zvakanaka angled. The kunonyanyisa mutoro pamusoro wokudhinda anoenda akananga apo nokusimudza makumbo kusvikira kubhawa. Kana chikwidzo ndeyokubvisa makumbo pamabvi, ipapo unofanira nechokwadi chokuti mabvi ako kushanda waitsimbirira pachipfuva chake. Zvakakodzera kutevera mweya, ufuridzire panze apo nokusimudza. Chiitwa ichi inoshanda rezasi chikamu venhau, mumwe mutoro yakakwana iri rectus abdominis tsandanyama, ari zvokunze oblique tsandanyama, uye pakutanga sangano - iri rectus femoris.

Nokuti Qualitative kuita maekisesaizi ichi zvinokosha kuva nechokwadi chokuti munguva nokusimudza makumbo kwete achazunungusa muviri, uye makumbo pachavo kurera nechisimba, uye kwete haro buildup uye zvishoma nezvishoma kudzikisa kudzvanya simba pasina vachikanda pasi. kana chete zvinotevera ezvinhu payload kuti venhau chichaitwa vaviri panguva kumutswa makumbo, uye kana kutura.

Rovedza wechipiri - kushandisa oblique netsandanyama. Initial chinzvimbo, sezvo ari wokutanga muviri, asi gumbo vachasimudza anoita zvishoma kurutivi. The muviri kunofanirawo exhale. Uye kupedza vachisimudza tsoka mberi.

Kana uri kuita zviitwa kushingirira kubhawa nokukurumidza maoko akaneta, unogona kushandisa anosungira. Asi munguva yemberi zvakafanira kugadzirisa dambudziko kwekuneta maoko vachishandisa expanders Workout.

Rovedza wechitatu - ibatanidzo yakarurama gumbo vachimutsa uye chakamonyana. Saka, kuita repetitions gumi kwakajairika anosimudza gumbo pamusoro pamatanda, uye ipapo - pasina kuzorora, 10 repetitions mune kusarurama chimiro. Omesa pachiitwa ichi ndakapedza repetitions zvishanu kurutivi rumwe uye shanu - mune dzimwe. Chiitwa ichi ndiyo inoshanda chaizvo rubatsiro asi zvakarurama chimiro, nokupisa mafuta.

Zvishoma akazorora, tinogona kuenda wechina chiitwa, raiva muchikwata pamusoro kunofambira mberi muviri. kuita nyore chaizvo nzira - shandai kubhawa swinging usimbe pamusoro pamatanda pamwe yakarurama nemakumbo, ipapo makumbo akamutsira kusvika madhigirii 90 kusvika muviri. The mutoro pamusoro venhau kunoenderana nguva mumwe chikamu pachiitwa. The huru nezvevakafa - kuomerera kwenguva refu sezvinobvira ose pavaipfuura Implementation kunzwisisa ichi. Uyewo yakanaka muviri kunosimbisa rezasi shure.

Nokuti vaya kudada panyama yake kugwinya, pane chiitwa wechishanu, chinopa kutanga chinzvimbo - akarembera chinjikira nedanda tsoka nemabvi hwakakungwa pamusoro chinjikira pamatanda. Press pamusoro pamatanda ndatsamwa ari kuwedzera muviri kumabvi, emaoko achivabata.

Saka, zvino munhu uyo anotsvaka kuunza muviri wake yakanaka mamiriro, zvinova pachena sei kupomba venhau pamusoro pamatanda, kureva, anenge chivanze ose.

rombo rakanaka, kushivirira nokutsungirira!