Vanobudirira muviri nokuti magaro uye nezvidya - kiyi Taut uye toned gumbo tsandanyama

Zone dzakatendereka uye magaro kubva vamiririri munhukadzi hafu revanhu kwagara kupfuura matambudziko. zvikamu izvi dzomuviri kubatwa paumbwe mafuta deposits uye cellulite. Pakatanga mwaka yezhizha mukadzi wose anoda kuratidza wake tetepa nhamba. To nzvimbo iyi yaiva tsvarakadenga, akanininira wake vachiyemura glances, kunyange muchirimo vanofanira kutanga kuita vanobudirira kurovedza nokuda magaro uye pazvidya. Kunyange kana uchitenda kuti iwe mifananidzo inokukurudzira uye hudyu romuzvarirwo, iwe havatamburi kubva yokufutisa, nyore uye kurovedza muviri nguva dzose zvichaita chete vanobatsirwa. Pashure pezvose Taut uye toned chimiro - rubatso runako uye kuwirirana.

The zvibereko kupfuura rusununguko cellulite pamusoro magaro uye nezvidya - ndicho zvatinosiita vanogara kupota. Asi vanofanira kuita zvakarurama. Initial anomira - makumbo voga 50-65 cm zvigunwe zvishoma akatendeuka, maoko unoratidzwa mberi. Squats anoteererwa pane zvishoma kumhanya, nepo chiuno iri retracted. Kana pakati regiravhiti iri zvava chitsitsinho - mutoro uri tsandanyama ari magaro, pamusoro zvigunwe - vari kushanda zvakaoma pazvidya. Kurera muviri yakabereka kunonoka. Tichiita izvi zvinobudirira muviri nokuda magaro uye nezvidya dzose panguva zviitwa mangwanani, vaviri kwemavhiki uchaona zvibereko. Uye kana ukatora mumaoko dumbbells uye kuita squats pamwe zviyereso, zvakare kuva akasungirirwa tsandanyama ari maoko.

Vanobudirira muviri nokuti magaro uye nezvidya zvinogona kuitwa yokurovedza muviri, tsvimbo utano, pamusoro nhandare uye mukamuri yake. Pane zvakasiyana-siyana zvatinoona basa nzira iri boka iri tsandanyama, saka ndiyo vari akakurumbira zvikuru kusarudza voga. zviitwa All zvinofanira kuitwa pashure muite inodziya-up pasina chero kamwe kufamba, kunonyanyisa munomimina tsandanyama pamusoro magaro uye pazvidya.

Exercises kuderedza pazvidya uye magaro:

1. Polumostik kwakaita avete pasi. Panyaya iyi, maoko anoiswa achitevedza mutumbi mabvi hwakakungwa. DCC chiuno kusimudzira kuti kunonyanyisa pfungwa panguva simba voltage magaro. Panguva achideredza ari pelvic tsandanyama kuzorora. Imwe nzira yaizova 16 repetitions. Kwapera nguva, pachiitwa ichi kunogona kuva kwakaoma, netsoka dzake pamupendero nechigaro kana pasofa.
2. makumbo rave mahi Achinanga akaita pabonde, mu rack pamabvi ake, pamwe Kumikidzo emaoko. Kumashure haafaniri sag achityaira. The hwakakungwa gumbo rwakasimudzwa kuti ufanane nomuviri, chitsitsinho ari "achitarisa" panguva pasirin'i. Panyaya iyi, kuti magaro tsandanyama vanofanira ruchatambanudzirwa zvakasimba. Kana kuita yakarurama gumbo ndatsamwa, anowedzera achaparadzwa vakashanda sciatic-popliteal tsandanyama. Imwe nzira zvaisanganisira 12 rinodzokorora.
3. The mira pakapuranga kunogona kuita zvakasiyana-siyana kutambira tsoka dzavo kurutivi, mberi uye shure. Over nguva, mukanyanyisa mutoro pamusoro neketani anofanira kupfeka masimbi.
4. Exercise "bhasikoro" rinoitwa avete pabonde. In ruoko ichi kudzura kumativi ako. Foot chinoramba chichingorerutsa mitemo sezvimwe torsion ane kunonyanyisa amplitude dzimwe madhigirii 45 kubva pasi. Shin akaramba twasu. To omesa kurovedza maoko anoiswa pamusoro shure musoro wake, akamutsa rokumusoro chikamu muviri, uye kuruboshwe ruoko kunosvika zvakarurama ibvi nezvakarurama kugokora - kuti ibvi kuruboshwe.

Kutsivira izvi zvinobudirira muviri nokuda magaro uye nezvidya anogona kukwira masitepisi, basketball, chinotenderera Skating, vachisvetuka tambo kana uchifamba mitambo.