The yakaisvonaka divi venhau - kwete craze, asiwo nechokwadi muviri wakasimba

Vakadzi vazhinji vanorota munhu akanaka sandara padumbu uye Mabhuku eBraille vezvenhau. Zviri mhasuru boka (repamusoro uye kuderedza wokudhinda). Panguva iyoyowo, kuti uku venhau divi, vaya vanoda kuwana nhamba yakakwana anoramba ari chakavanzika. It kungwarira chaizvo kuita muviri pamusoro abs. Pashure pezvose, ane simba kwazvo yakawedzera mutoro pamwechete pamusoro akagadzirwa muchiitwa anogona kuwedzera muchiuno saizi. Naizvozvo, zviitwa zvose kurutivi wokudhinda kuti kuitwa shoma uremu uye mamwe repetitions.

Zvinotevera kurovedza achakurumidza kubatsira uye zvakanaka kuwana yakaisvonaka parutivi venhau. Zvinofanira kurangarirwa kuti vanogona kuita vari yokurovedza muviri, uchishandisa zvakakodzera Zviidzo kana dumbbells, uye misha. Uyezve, seti ichi kurovedza anoitwa pashure "anodziya" muviri wakanaka rose achishandisa chiduku basketball kana kusvetuka tambo, uye iwe unofanira kutanga zviitwa anoitwa apo akamira, uye kupedzisa zviitwa, avete pasi ( "pamusoro-pasi").

Exercise 1. Tora kutanga nzvimbo: tsoka fudzi upamhi kunze amire, emaoko ake shure musoro wake ronda. Uyezve, sezvo pasi sezvinobvira zvakafanira kuvimba rave kurudyi. Hazvo zvinofanira nechokwadi kuti musana anoramba twasu. Kuwanda repetitions kuedza kurera kusvika 20 ari mumwe divi.

Kana zvichibvira kupomba kurutivi nhau iri yokurovedza muviri, ipapo kuwedzera sei muviri ichi, unogona atore dumbbell.

Exercise 2: The kuwedzera kudivi makumbo anomhanya sezvo Mirai vanhuwo kumadziro eimba, uye panguva rusvingo Swedish. Rave akaita upgrades kuti dzikurukure mutoro anogona kutora zviyereso, kugadzirira navo netsoka dzavo. Chiitwa ichi kushanda zvakakwana achizviendesa rezasi divi. Kuwanda repetitions - 30 nguva 3 pazvinhu.

Exercise 3 ari kushanda zvakanaka oblique abdominal tsandanyama. Akamira netsoka dzenyu papfudzi-upamhi oga, uye akaisa pamapfudzi pamitsipa chihuri (unogona kurema kubhawa ane Pancakes shoma). Wakabata tsvimbo rakasanganiswa maoko kumativi kuedza tenderera pamwe soro amplitude zviri kutenderera parutivi redzimba. Uwandu Nzira - 5 kune 30 majana kuti rumwe norumwe.

Exercise 4. Kuti aite vachisimudza muviri avete pabhenji inofanira kuiswa kurutivi rwayo pabhenji, kugadzirira tsoka. Kana kutsvakwa, kuwedzera mutoro, unogona kushandisa Pancakes kubva muzariro kana dumbbell, unochengeta weighting mumaoko seri musoro. Mhanyai 4 anoita 20 repetitions.

Exercise 5: Kunyepa pasi, tendeukai padivi, utambanudzire kugokora pasi, uye ruoko kubatsira abate pachako. Tanga kubvarura makumbo kure pasi, kuzvichengeta pamwe chete. Kuwanda repetitions kusvikira ka25 muna 3 pazvinhu.

Exercise 6 anonzi "nokuvhiringidza". Paucharara kumusana kwako pasi, achipfugama zvenyu. Zvishoma simudza muviri, utambanudzire maoko enyu mberi uye kuita nokuvhiringidza dzokai kurudyi, achiedza kuramba muviri uremu. Kuwanda anodzokorora - ka30 nerimwe divi muna 3 pazvinhu.

Exercise 7 kunogona kuitwa pamberi munhu chinjikira bhaa. Kutanga chinzvimbo: zvakafanira yokuturika pamusoro nedanda akarurama maoko. Next, kutanga rotational kufamba muviri kubva kurutivi rumwe kusvikira kuno rumwe. Kuwanda repetitions - kusvika ka40 muna 2 pazvinhu.

The chikuru chinodiwa mubasa iri zvakaoma ndiye nguva dzose, kureva, uchirovedza muviri chete kuchabatsira kuunza kwake Nhamba pakukwana uye kugamuchira divi wokudhinda ane rusununguko yakanaka. Saka zvinokosha kuti kuongorora kusimba uye kakawanda kuitwa. Shure zvose, izvi zvinoenderana zvokuti mukadzi anoda kuona mugirazi. Zvakakodzera kufunga kuti tsandanyama rutivi chisviniro zvakaoma amenable kukurovedza, cheego haana kutaurwa pamusoro venhau.