Wokudhinda kuzunungusa zano paruvanze uye kumba. With nyore yedu kudzidza

Summer, gungwa uye kumahombekombe - zviri rudzi interconnected pfungwa, kukuvadza vakomana nevasikana kudzura muviri wako kuti zvinobvira kunonyanyisa. Hurege kuva pamusoro athleticism, asi kunyange zvatinosiita mutete muviri dzinokwezva yakawanda kupfuura sagging dumbu uye mukuru decrepitude yenyu "muviri." Uye nemhaka iyi, izvo zvinoreva munhangemutange muviri wakanaka, vazhinji achitendera guru, kana kwete yose, kukanganisa: wachi kuti mangwanani kana manheru anofamba, kuita zviuru vagere-ups venhau, kuronga nzara rinopamura uye dzimwe nyaya. Munyaya ino tichaedza nepatinogona napo kuti kufukidza nyaya idzi, kuratidza zvinofanira kuzunungusa venhau redunhu, kumhanya, zvokudya. Ngatiregei kudhonza "katsi kuti muswe" kutanga!

Saka uku zano wokudhinda. Zvichida ichi ndicho chete boka tsandanyama, riri nyore kupomba kunyange kumba, kunyange zvazvo asina sezvo zvinobudirira sapamazuva yokurovedza muviri. Uye hazvisi nokuda chokwadi kuti dzimba vasina chishamiso-simulators, vanodzidzisa uye chinokosha "mhepo". The ndechokuti paruvanze, kuita zvakawanda Muchiitwa (squats, deadlifts, gumbo yokudhinda , etc) nokuti raiita zvikuru kure kubva abdominal tsandanyama, ndiye anowana mutoro cheshumba, pumped saka uye ari kuwedzera kanoverengeka rikurumidze. Zvisinei, imba iri chaizvo zvakanaka. Boys, Chokwadi, ari kuchochora cubes kashoma kuti kuonekwa dzavo zvakakwana, asi vari inosimbiswa munhu tetepa muviri. Made 2 Zvirongwa kuzunungusa venhau: kumba uye kukirabhu utano. Ivo yakasiyana, saka zvinokurudzirwa tinyatsoziva vose. Asi kutanga, kupedza ngano saka kazhinji kunetsa vanhu vakawanda, kuita zviuru repetitions, haufaniri kuvandudza yenyu abdominal tsandanyama, ndiEzekieri - kukuvadza; vachidzungudza imwe chewaini, musingadi uremu mudumbu, nekuti panzvimbo rutapudzo mafuta hazvibviri, uye 90% kubudirira kwako uremu - ndizvo zvokudya.

Swing zano pachaunga mukamuri

Week 1-2:

1) Kurera makumbo ari vise pamusoro pamatanda (chimwe chezvinhu zvakaoma muviri) - 3x7.

2) Simudza makumbo apo nhema - 4x20 (25).

3) Classical nokuvhiringidza - 3x30 (50).

Week 3-4:

1) Kurera makumbo pamusoro kwepuranga rakachinjika ari vise - 5x10.

2) mutumbi vachasimudza (avete imwe pabhenji vachida) - 3x30 (50).

3) Classical nokuvhiringidza - 3x30 (50).

Week 5-6:

1) Kurera makumbo pamusoro kwepuranga rakachinjika ari vise - 5x10.

2) Kumonyorora Roman cheya - 4x25.

3) The diagonal curl they pa 4x12 misa.

Heino tafura rwokubudisa swinging. Uyezve, munhu anofanira kusarudza kurovedza "woga". Panewo Muchiitwa vane yakanakisisa kushanda. Kazhinji, pasi yakaoma kudya (chero zvazvingava haagoni nenzara!) Ashandiswa akabata chirongwa uye hurongwa kurovedzwa ndiwo chete cubes (nokuti vakomana nevasikana) kuonekwa kare mukurovedza 2-3 mwedzi. Eya, kwete chaizvo uye refu kuti vabudirire hope!

Swing zano womupepanhau musha

Saka, purogiramu yokudzidza kumba. In musimboti, haugoni kuchinja zviitwa, asi chete kuwedzera mutoro kumba.

Week 1-2:

1) dzinokanganisa pasi - 3x50.

2) The mawa kuwedzera maoko nemakumbo nhema - 3x10.

3) Exercise "Cuttlefish" - 3x10.

4) Kumonyorora pamwe tibia pamusoro pabhenji - 3x15.

zviitwa izvi zvakakwana. Mumavhiki akatevera rokupedzisira 3 zviitwa vanofanira kuwedzera 5 reps kusvikira wasvika 30.

Ndizvo zvose. nzira iyi kuchaita kuti nokukurumidza uye nyore nyore kupomba yako abdominal tsandanyama. Yokuwedzera nezvaizoitwa vakawanda yakarumbidza mangwanani / manheru jog kwemaminitsi 20-30 pakati nepakati. Uye, chokwadi, zvokudya. All inofanira kuteverwa mairi - ndiko kuti kuderedza kudyiwa rokutsanya makabhohaidhiretsi (zvihwitsi), zvine mafuta (unsaturated mafuta, nekusiyana, zvinokurudzirwa kudya), uye kuwedzera kudya kuti faibha (zvimwe miriwo, asi anogona kuva muchero shoma). Rombo rakanaka!