Simbisa makumbo - kurovedza nokuda yomukati rorudyi

Kunyange vanhu vanobata nguva dzose, dzimwe nguva achinyunyuta kuti havagoni kusarudza kurovedza nokuda yomukati rorudyi uye simbisa netsandanyama. Chakavanzika iri yakakodzera unyanzvi kuti aurayiwe nerimwe muviri.

Panyaya iyi, vakapiwa inoshanda uye kusimba chikamu makumbo hadzi anogona gondo uye mumba, kuita mitambo kurovedza pabonde kana kutenga Simulator nokuda yomukati rorudyi.

For makirasi dzakakodzera rokunyaradza zvipfeko (hapana nguo uye kunyanya pedyo). Rangarirai, mushure Workout wako haasi varumbidzwa kudya 2, uye zvinganaka 3:00, kunyanya inotapira. Panguva zvidzidzo, unogona kunwa mvura. Gadzirirai mudziyo pamwe bani mvura uye uise parutivi. Hazvina zvakafanira kutanga kudzidzisa pakarepo akasimuka patafura. Zvakakodzera kumirira kweinenge awa.

Tanga kurovedza nokuda rwomumwoyo rorudyi vanofanira nguva dzose kuva noushamwari-up uye ndichisveerera. Twasu, naMashi zvigunwe, ninirai hudyu dzenyu dzokuMabvazuva ichitamba, ita mutumbi mberi, shure uye padivi. Kumira zvigunwe zvenyu, utambanudzire maoko enyu. Itai kurereka musoro uye raundi inofamba rimwe kana rimwe nzira. Famba pamusoro yehombodo tsoka, kutanga pamusoro mukati ipapo kunze. Kunzwa tatamuka tsandanyama.

Vamire kururamiswa, maoko ari bhandi ake. Makumbo kuisa yakafara kunze, asi kuitira kuti kuwa. Weight rimwe gumbo squat sezvo pasi napo, uye ipapo, pasina achifumira zvakanaka uchatamisa uremu kune mamwe gumbo uye kugadzirisa. Swedera: rimwe gumbo 10 nguva squats.

Agere chinzvimbo. Dzokai kurutivi rwenyu, muzorore rwake pasi, wechipiri akasununguka. Zvakabaya ibvi ndokuisa rutsoka rimwe pamberi mamwe rutsoka. Rwakatambanudzwa gumbo, avete pasi, zvichiita ndatsamwa maduku uye pasi, pasina rokurera kukwirira uye isingatsiki pasi. Yambiro! Sock kweva chete pamusoro pachavo, kana basa richava akasiyana zvachose netsandanyama. The Zvakanyanya Kunaka Panguva Yepamuviri kusvika nerimwe gumbo ka20.

Kukumbira kuti "sei kuchenesa mukati yehudyu," hazvina zvakakodzera rokutanga muviri uchimhanya pachako kusvika pokupedzisira, ipapo vhiki kuzorora pamwe dzairwadza. Tanga diki. Haugoni kuita 20 ndatsamwa netsoka, kuti 5-7. Gurai nhamba kubudikidza mharidzo akawanda. Somuenzaniso: kuita 4 anoita 5 ndatsamwa navaduku hwatsvuka.

Akatevera muviri nokuda chomukati rorudyi tsandanyama, panguva iyoyo uye kuti rezasi kwechaunga: Nhema kumusana kwako, rerekai makumbo enyu uye Muisimudze. Zvino, anopetenura makumbo aro voga uye achiadzosa mu kunonoka zvitange. Swedera: kanenge 10 nguva.

midziyo kurovedza dzakasimukira uye anokosha, apo iwe unogona kuita zviitwa kuti yomukati pahudyu. Somuenzaniso: "Faymaster". Rinomirira rakasanganiswa zviviri divi ndiro kuti zvakafanira tsonyera makumbo akangokungawo mumabvi iri supine chinzvimbo. A yakafanana neBhaibheri: kuti tsonyera pamabvi wedged pakati uchikava bhora kana bhuku gobvu.

The Simulator «makumbo anoonekwa Magic». Kunosimbisa tsandanyama, splay uye tsoka akamiswa. Maoko vanogona kuvimba rinokosha kumira.

Huru mutemo kuti rinoshanda chero boka tsandanyama uye Workout pamusha kana ari yokurovedza muviri kupfuura rinovira kana kuita zviitwa panguva chiedza mutoro - kukurudzira uremu. Vashoma anosvika kunonyanyisa mutoro - kubatsira kuvaka tsandanyama.

Simbisa pechidya tsandanyama uve yokurovedza muviri uye Strength Training nokuda chomukati uye dzokunze pazvidya. Exercises anoteererwa mune nokugara chinzvimbo, mukuru chiito nechinangwa rutapudzo kuti (muviri nokuti yomukati rorudyi) uye maberekero (nokuti kunze) makumbo.

Unogonawo kuita pabhenji wokudhinda panguva yokurovedza muviri ari supine chinzvimbo. Panguva rudzi tsoka paupamhi, zvigunwe voga, pazvitsitsinho mukati.

Chero yaunosarudza, kurovedza muviri nguva dzose uye kudya zvinovaka muviri kuchakubatsira iwe kuzadzisa zvinodiwa zvabuda iri pedyo zvikuru ramangwana. Next kuti makumbo mutete!