Sei uku imwe venhau slimming dumbu? Tips varume nevakadzi

Zvinonzi pari kushandiswa kakawanda nzira uye ruzivo kurwisa yokufutisa, kunyanya mudumbu, pazvidya. Uyu siyana zvokudya, uye mapiritsi. Uye tichataura pamusoro sei download venhau kuti dumbu slimming. Sei zviri nani kuita, kuti tibudirire uremu?

How achazunungusa venhau

Kana kutarisa pachangu mugirazi, unoona kuti (vanofanira muchiuno sekamufarenzi vakadzi isingasviki masendimita 90, varume - 100 cm), zvose hachisi zvakanaka nhamba uye ichi kunosimbiswazve sendimita tepi, zvakakodzera kwete chete chinofanira dumbu ravo patafura, asiwo kuita mumuviri. Bvisa mafuta pamusoro mudumbu, vachidzungudza nhau - imwe nzira yokugadzirisa dambudziko.

Pano, sezvo dzimwe nyaya, zvinokosha chaizvo zvakarurama kusvika. Izvi zvinoreva kuti zvidzidzo inofanira kurongwa nenzira dzirege kukuvadza. Naizvozvo anonzi wechisikigo, kana pakutanga kosi, kuita mumwe muviri, iwe uchava kudzokorora 5-7 nguva. Sezvo nhamba tsandanyama zviitiko repetitions yakadaro inofanira akawedzera. Panguva iyoyo mumwe nomumwe muviri Zvinokurudzirwa kuita 3 pazvinhu.

Vachidzungudza kwechaunga, unofanira kudzidza kunzwa kunetseka kuti rikaitika abdominal tsandanyama, nokuti zvinokanganisa sei iwe rokuita Qualitative kufamba, uye pamunongopinda kusvika achida mugumisiro.

Kudhanilodha wokudhinda slimming dumbu pamba

Sezvo kukurira imwe masendimita muchiuno hakusi nyore, uye mapiritsi hauzobudisi Izvi wakakwana, + zvinovawo zvakakodzera kuti dombo venhau kuti dumbu slimming. Izvi zvinobvumira kuti nokukurumidza uye nyore nyore kushanda kunze abdominal tsandanyama uye kupinda mumuviri chimiro chakakwana.

Kana uine mukana kuita gym centre yakanaka kwazvo, asi kuva akanaka uye vakashinga padumbu kunogona pamba. Kana nokushivirira kudzidzisa zvakaoma kuita matambudziko pamberi, zvinoguma chokwadi kufadza.

kushanda venhau zviitwa zvinofanira vakatanga pashure muviri nechekare kudziyirwa kumusoro. It anova mapurasitiki, uye makirasi haazorambi kuguma zvinokuvadza.

Saka, tinofanira kutanga kuita Workout zvakanaka. Zvakakodzera kutambanudza tsandanyama pamwe yakadzika neyemitenusirwa, muviri akatendeuka, flapping ake maoko nemakumbo. Kana muviri paradzira kupisa, unogona mberi inokosha muviri.

A inokosha chaizvo rutivi maitiro avo kumeso uye yakarurama kufema. Kana muviri voltage zvakakodzera kufema, apo vakazorora - exhale.

Uchibata kukwira zuva nezuva, unogona here kupa inotarisirwa kubudirira.

How kugadzirira makirasi: mazano nokuda beginners

Kana ukasarudza kuita utano hwako uye runako pakarepo, tarisa Mirayiridzo anopa kugwinya varayiridzi kuzvidzidzo akabatsirwa, uye iwe wakava nemigumisiro yakanaka.

Rock wokudhinda slimming dumbu nani usina chawadya, saka Zvinokurudzirwa kuti vakapfuura kanenge 2 maawa pakati achitora zvokudya uye kutanga muviri.

Training vasati vanorara kungaita kuti kwokurityora, saka zvakanaka kuti vaite izvi venhau mangwanani kana kubvira 18 kusvika 19 maawa.

Zvakanakisa ndinoda uku venhau pachena mhepo, asi tsime-ventilated nzvimbo kuri akanaka.

Basa rinokosha mabasa uye zvabuda ane mafungire. Anofara, mutinhimira mumhanzi panguva Workout kuchawedzera basa achaita adzikatidza chido kuzvinzwira tsitsi uye nokudaro kuwedzera yauinayo.

Vanobudirira muviri nokuti mudumbu kwakavharwa nenyama

Pakati zhinji dzakabudirira kufambidzana zvivako kubata imwe masendimita muchiuno vangazivikanwa inoshanda chaizvo muviri ari supine chinzvimbo. Kundosvikira kuita mhino. nechimwe vasati kutaura maoko akapeta pachipfuva chake, michindwe pamwechete, simudza musoro wako uye makumbo nokuda 10-15 masendimita.

1. Kuita 6 zvakadzama kundosvikira.
2. Kudhanilodha rectus abdominis. Next, kushanda rutsoka zvakarurama. On the fema unomutswa vertically, sezvo imi exhale - kuti siya kuruboshwe gumbo. Kuita katanhatu.
3. Kudhanilodha obliques. Maoko kusvika norutsoka zvakarurama. On the fema akumukurudzira exhale vachikoshesa kuruboshwe gumbo rake. Dzokorora katanhatu. Zvadaro, rutsoka chete kuruboshwe.
4. Dzokorora rapfuura muviri, asi maoko vanotorayirwa kuruboshwe gumbo.
5. Hands kurudyi gumbo. Inspiratory vosimba vertically vose makumbo. On the exhale, dzinosiya navo pokutangira chinzvimbo.
6. Hand kuti rutsoka kuruboshwe. Dzokorora chiitwa pamusoro apa.

Pakati anogadza zvinodiwa kutora yekuzorora masekonzi mashoma.

6 muchiitwa dzose tsandanyama ose mudumbu

Pane nzira dzakawanda kusimbisa tsandanyama, mumwe nomumwe wavo inoshanda kwavowo. Tapota kuwana zvakawanda imwe nzira, zviri nyore kuti uku ari venhau kubvisa mudumbu. Izvi zvinoda kudzidza rokumusoro, yakaderera uye lateral tsandanyama. Mumwe nomumwe mapoka aya zvakakwana zvandakatonga pamusoro Muchiitwa maviri pazuva uye muchaona mugumisiro nokukurumidza.
1. Kudzidza yokumusoro chikamu abdominal tsandanyama:
- Feet - papfudzi-upamhi oga, maoko - pamusoro chiuno mutsetse. Bhasikoro yokumusoro muviri, kuita munhu raundi inofamba 10 nguva. First mumwe divi uye ipapo vamwe. Mawere shure kutakura napo, kuti tisakuvara kumashure.

- avete shure kwake. Zvombo unoratidzwa zvichikwira, makumbo hwakakungwa pamabvi. Vabatwa rakafuridzirwa vachasimudza maoko uye yokumusoro mutumbi kudhonza zvichikwira pasina nokusimudza lumbar pasi, pamusoro nedzinovengwa - yepakutanga chinzvimbo uye kudzokorora chiitwa 10 nguva.

2. mogadzirisa yepazasi chikamu venhau:
- avete shure kwake. Makumbo unoratidzwa, maoko akapeta pamusoro dumbu rake. Kuekisesaiza inodzokororwa kwemaminitsi maviri. Fema mukati, achiwedzeredza mudumbu napo, sezvo imi exhale kuzochera mairi nesimba rake rose.

- avete shure kwako, tora mumwe mweya, simudza yakananga gumbo, bata kuti 10 - 15 seconds. On the exhale, zvishoma nezvishoma yakaderera.

3. Kuti usimbise obliques:
- Kunyepa kumusana kwake, maoko akapeta shure musoro wake. Fema - mutsai ako makumbo 90 ^0, kudzikisa kurudyi, kuedza kusvika pasi mabvi ake. Exhale - tsoka kumusoro. Dzokororai negwara risiri. Zvinokurudzirwa kuita 3 anoita 10 nguva.

- Standing patsoka dzenyu, akazviisa vakwanise. Kana iwe fema dzakaonda kurudyi, sezvo imi exhale - pokutangira chinzvimbo, ipapo kumhiri. Tinoenda kushandiswa kubvira 1.5 2 maminitsi.

Mugumisiro angatarisirwa mavhiki 4-6. makirasi dzose ndivo chinodiwa wakanaka muchina.

Nei zvinobatsira kukopa venhau yakamira

Flat dumbu uye akanaka kuti vasikana - zviri mufashoni kwete chete uye akanaka, asi unobatsira chaizvo. Zvakanaka kunyatsobudirira abdominal tsandanyama zvinobatsira chaizvo apo kuchengeta mwana, uyewo panguva yokusununguka. Zvakanaka-zvakagadzirirwa, chavachapa kufambira apore uye postpartum nguva. Saka unofanira kutanga kupomba venhau slimming dumbu achiri muduku, uye mberi kwacho ichi hwose.

Dzimwe nguva zvinobatsira kushandura zviitwa kuti venhau. Izvi zvinogona kutsanangurwa ndechokuti tsandanyama vajaire kudzidziswa monotonous kuti aigona kamwe zvakare kutungamirira kuti paumbwe dumbu mafuta. Muchiitiko chino, isu kushandura zvakaoma, izvo zvichaita kutangazve slimming dumbu - kukopa venhau kumira.

Kune kuunganidza siyana kurovedza, asi vari kuita pakati pavo kwakashanda vakawanda netsandanyama. Ivo pave kuvandudzika ose nepakati, vanoumba zvakarurama mamiriro.

6 muchiitwa nokuti kupomba kwechaunga yakamira

Mumwe achangobuda nzira, iyo akashanda zuva nezuva kwemaminitsi 10 akamira abs dumbu slimming (kurovedza vari nyore chaizvo uye nyore), ndiko kuva mitanhatu kufamba. In Implementation kwavo zvinoda weighting. Zvingava dumbbell, bhora kana chete neguchu remvura.
1. Legs pamwe chete, maoko vanomutswa pamusoro musoro wake. Mutsai rokurudyi ka20, pasina vachikotama, maoko kusvika nokuti masokisi. Ipapo akasiya.

2. Ramba maoko weighting, nebandauko rorudyi vanomutsirwa 90 ⁰ akatsivama panguva ibvi. Adulterant kufamba Tsanga yacho yaichekwa kubva kuruboshwe kuenda kurudyi. Dzokorora rumwe gumbo. Movement zvinoitwa 15 nguva.

3. maoko vakatsunga panguva emaoko newokuti pasi pa chipfuva pamwero netsoka dzako pamwechete. Vanoita akasvetuka kwemaminitsi 2-3 vanoshandura rutsoka kure sezvinobvira kurudyi nokuruboshwe, mumwe nomumwe. Hands pakarepo.

4. Feet mafudzi upamhi voga, maoko ake pachiuno chako. Tinovaisa unhurried dzeraundi inofamba rokumusoro chikamu muviri 2 kwemaminitsi.

5. Legs kununura vakwanise, maoko panhare vanomutswa kumusoro. Mutsai rokurudyi 15 nguva, vakafugama panguva ibvi, ake rworuboshwe, maoko ake ndindosangana. Dzokorora mhiri.

6. Feet fudzi upamhi oga, akasiya ruoko pamusoro chiuno, rworudyi-ruoko vanobwembura panguva kugokora kurudyi muviri. Simudza zvakarurama gumbo uye ibvi vanokweverwa kugokora. Dzokorora 15 nguva. Enda kurutivi rworuboshwe.

Mugumisiro inoshanda chaizvo zviitwa izvi Musabvisa refu.

Mazano sei kupomba venhau kuti simbe

Pane imwe nzira sei kuti zvakakodzera uku imwe venhau slimming dumbu, yakataurwa nemasayendisiti Japanese. Basa iri ndiro nyatsoshanda chaizvo. Pakutanga, zviri nyore, asi ... Kwerusenzi dumbu mafuta uye simbisa vezvenhau ichiwanika kune kunofambira mberi migumisiro pamusoro tsandanyama ari abdominal mhango.

For makirasi vanoda chinotenderera. Unogona kushandisa tauro, kurimonyanisa kwaiitwa. Very dzakakodzera chinotenderera-ikanyanya dhayamita vanenge 10-12 cm.

Asati atanga chiitwa kugara zvakaoma pamusoro, chinotenderera akaisa shure kutsigira kuti musana. Uye ikozvino tiende kutsigira kwairi. Tichawisira makumbo sezvo sevanoshamira zvichibvira, asi kuitira kuti zvigunwe pamusoro. Hands kukweva pamusoro musoro wake kuitira kuti maoko ake akarara pasi maoko ake uye minwe shoma pamusoro. The Makogon iri asinganyatsoita chaizvo. Root zvingava 1 miniti ane zvishoma nezvishoma nokuwedzera nguva kusvika maminitsi 5.

Mushure mwedzi izvi yemaminitsi mashanu zuva nezuva nhema, haugoni rega kutarisa ake sandarara kwakavharwa nenyama padumbu.

How kuvaka venhau murume

varume vakawandisa vanotambura yokufutisa, vanokurukura doro dzinokara uye kutyaira. Asi kana uchida kutarisa zvinoshamisa, vane 6 mijenya pane rimwe bhora, unofanira kushanda zvishoma.

Rock wokudhinda slimming dumbu murume anogona kuva siyana. Kune nzira dzakawanda, maekisesaizi zvivako. Asi mumwe yakanakisisa ari chirongwa zvinosanganisira:
- Sungai: kunosimbisa musana, magaro, dumbu, pamapendekete;
- Exercise "mukwiri": kunosimbisa kuti abdominal tsandanyama, mwoyo, magaro;
- kurovedza pamwe chinotenderera, panguva iyo iwe Mupumburu kubva akamiswa ari pamakumbo iri kwazvo Vaizomuuraya muchina;
- Vis, kana mutumbi uye nemakumbo pave yakarurama angled;
- "bhasikoro", zvaizivikanwa zvose kubva pauduku.

Kunokwira izvi nyore asi ichibudirira zvikuru muviri katatu pavhiki, mumwe mwedzi kunogona kuva nani zvikuru pachaunga kunyange kuzvirumbidza cubes.