Sei nokukurumidza kupomba ari magaro? Tips uye mazano

Mwaka zhizha yasvika, uye nhamba yacho murombo? Ndisingambofariri chimiro chake vapristi? Sei nokukurumidza kupomba ari magaro? Zvinoita here kubudirira kunoguma pfupi? Nyaya ino ichakubatsira kunzwisisa nyaya iyi.

Just nokushaiwa kuvimbisa avo nerunako uyo mubvunzo zvechokwadi dambudziko: racho gluteal netsandanyama zvechokwadi Hunogona Kuvandudzwa munguva pfupi nguva. The chinhu chikuru - wenguva maekisesaizi uye basa renguva simba, kwete otlynivaya.

Rinokosha kuvandudzika anogona kupa kurovedza zvakadai squats, lunges, kurovedza pamusoro chiitwa bhasikoro. Sei nokukurumidza kupomba ari magaro? Maitirwo zviitwa kuti vabudirire zvinozoita iri pfupi?

Features uye zvakavanzika kurovedza

1. Kugadzirisa dambudziko sei nokukurumidza kupomba ari magaro, unofanira kudzidzira kugara. Asi usakanganwa pamusoro hwatsvuka pakati kudzidzisa mazuva - kuti panguva zororo hunosimba uye inokura tsandanyama faibha.
2. Kana uchida kuwedzera ukuru magaro, yaifanira kurovedza mbongoro muna 3-4 rinovira, asi kwete kupfuura 8 nguva. Kana muviri kunoitwa nyore, unofanira kutora weighting. Vanogona kuita sezvo dumbbells, inokosha simulators. Kumba, unogona kushandisa mabhodhoro akazara mvura kana jecha.
3. Kana uchida kukurumidza pombi kukwira pamagaro uye kuderedza dzavo mavhoriyamu, zvakafanira kuti ndiite zvokusimbisa muviri dzinenge 10 reps.
4. Over nguva, apo tsandanyama kuwana simba nokugaroratidzana muviri, nhamba repetitions anogona ngazviwedzerwe 30-50 nguva. Zviidzo havafaniri kushandisa.

squats

Panguva yechiitwa, unofanira kuchengeta tsoka dzenyu aimanikidzwa pasi. Kana zvitsitsinho kure pasi, iwe unofanira kupedza nguva yakawanda ndichisveerera, zviri chinodiwa kuti ndiriite pashure neimwe nzira. Kutanga chinzvimbo - tsoka pamafudzi upamhi voga. Maoko vanobva zviyero (dumbbells). Unofanira kuita dzakadzama squat, richikwidibira hudyu yakaderera sezvinobvira (exhale). Rezasi nguva Ngaasare kuti kechipiri kana maviri, uye ipapo kuita anononoka vosimba (inhalation). Back kuramba yakatwasuka, achiedza haana kuvimba mberi, kana zvaachaitawo kwete glutes.

lunges

1. Kupedza dambudziko sei nokukurumidza kupomba kuti magaro rubatsiro kurwiswa. Kana zvakakodzera, unofanira kunhonga Zviidzo. Ita danho mberi uye vanoramba vari munzvimbo iyi. Pashure paizvozvo, unofanira exhale zvakabaya gumbo, kuedza kubata pasi mabvi ake, uye ipapo unogona kudzokera pakutanga nzvimbo. Apedza nhamba inodiwa repetitions (ona. "Features uye Mazano kurovedza"), kushandura kumhanya.
2. Saizvozvowo Kurwisa anoitwa muchidimbu. Chokutanga zvakafanira kuti ndatura chebasa kurudyi, aine kunonoka panguva yakaderera pfungwa imwe kana mbiri seconds. Zvadaro, pashure achidzokera kutanga chinzvimbo, kuita yakafanana kurwisa kuruboshwe.
3. Kana zvakakodzera, nokukurumidza kuderedza Vhoriyamu gluteal tsandanyama, unofanira kuita kanenge hafu yeawa zuva nezuva.

Exercise Bikes

Sezvineiwo kusimbisa magaro kubatsira kugara muviri uri mira bhasikoro. Kuwedzera kuvandudza chimiro, zvidzidzo zvakadaro kuchabatsira kusimbisa mwoyo tsandanyama.

Uye kunyange kana mufananidzo wako kukwana pachayo!