Your paIndaneti Coach: mavakirwe yakaderera abs

Kuti uone zvinoita Workout rezasi chikamu rectus abdominis tsandanyama kushanda nesimba. Kana waita zvakarurama, uchawana kutarisa guru achigeza suit kana bhikini. Upper "cubes" munguva yedu zvakaoma vakashamiswa, asi akasimudzira rezasi dumbu tsandanyama vari ishoma, asi nokuda kwavo mufaro muridzi anova magineti nokuda nezviso, kana shanje ichichiyemura. How kuvaka yakaderera abs?

Kuona migumisiro, unofanira kushanda nenzira mbiri. Chekutanga, zvakakodzera kubvisa mafuta, zvimwe hapana achakwanisa kunakirwa migumisiro zvamunoita, sezvo paiva mumatanda, havazovi kuoneka. Chechipiri, kufunga inofanira kupiwa dzidzo yakakodzera kupomba rezasi chikamu venhau.

Giroux - Kurwa

Achava kutanga zvose zvakafanana zvokudya. Uyezve, kana mafuta rezasi mudumbu zvakakwana, uchawana kuti kureva Kurovedza muviri. Kuti akubatsire muchinjikwa-nyika Skiing, kushambira, mwero-kuchinyanya achimhanya, achifamba (kana kwokutanga kurema riri guru kwazvo). In yepazasi chikamu mudumbu iri kunonoka dzakawanda mafuta, kuti akanaka kusunungurwa achafanira uzvitambudze yakaderera mafuta yakaderera-mafuta zvokudya. Record kudyiwa, ongororo dzinoratidza kuti kurekodha kurasikirwa kaviri kurema tichienzanisa kuedzesera kuva "inenge", nokuti iyoyo. Batanidzwa simba mutoro panguva zvikuru kurasikirwa nouremu zvichibvira, asi tsandanyama panguva imwe chete havazowandi. Nokuti tsandanyama Kuwedzera kunoda yakanaka kuwana macalorie uye uremu anofanira kuva asina kunaka. Saka tanga kukura dzakatetepa, uye ipapo achava kureva kurovedza tsandanyama repasi wokudhinda uye mapuroteni-mupfumi zvokudya. Panguva uremu, kurovedza simba kunodiwa kuti rikurumidze muviri, saka chirongwa anotsigira dose wayo wakanaka "simbi".

kudzidzisa misimboti

Saka, tauya pedyo kupindura mubvunzo, sei kupomba pasi cubes wokudhinda. Tisati tataura pamusoro dzakananga muviri, zvinokosha kutaura mashoko mashomanana pamusoro nokudzidziswa nzvimbo muviri. Tsandanyama repasi chikamu venhau, vanhu vakawanda zvikuru kusimba, saka vari nyore kuti wakaremedza. Kazhinji ruzivo Vamhanyi kutanga kuita zviitwa zvakarurama, asi tai nokukurumidza, uye nyaya yaisanganisira tsandanyama akasiyana zvachose akadai pazvidya. Kana mangoti uchifunga kuti makatanga vatadzire zvakaipa tsandanyama, kumisa basa uye kuzorora, zvichida muchimiro kudzidzisa mhasuru boka, dzakadai biceps. Masikati, edza kuramba zvakarurama mamiriro, chubvu dumbu. Pakutanga kungava maminitsi mashomanana, asi pakupedzisira iwe vajaire, uye tsandanyama dzako dzichafunga kushanda zuva rose. Usatarisa vaunganidze rezasi wokudhinda. Beginners kazhinji kuziva chete sei kuvaka yakaderera abs, pasina kunetseka zvakadini ruchazoerwa kuti muviri somugumisiro tarirai. Zvisinei, vasikana akaita chichinyatsobatanidzwa akanyora vanhu, saka usakanganwa pamusoro kurovedza tsandanyama kwezvombo uye makumbo. Nokukurumidza - kwete nani, nekusiyana, migumisiro yakanakisisa inobva kushanda zvishoma nezvishoma.

Top kurovedza:

Saka, sei kuvaka yakaderera abs: chaiwo muviri. Unofanira guru uye rinorema fitball meditsinbol, uye mumwe muviri - chinogumbura Simulator. Vamwe zviitwa dzinosanganisira zvose rezasi uye yokumusoro wokudhinda.

3. Zvakakosha nhema kumusana kwako, utambanudzire maoko enyu pakureba uye nzwara fitball pakati shins. Zvadaro simudza makumbo ako kuitira kuti vakasikwa vaine uriri angled rworwendo 90, simudzai maoko enyu uye kutora maoko awa bhora, ipapo kudzikisa maoko nemakumbo. Next unofanira kusimudza maoko enyu bhora, simudza yakarurama gumbo uye zvakaitika bhora kubva mumaoko retsoka, uye ipapo kudzikisa maoko nemakumbo, kwete kurega bhora. Ita 15-30 kare kuneta, zvinganaka 2-3 dzakatevedzana.

2. Nhema kumusana kwako, sungisa gumbo inoguma fitball, rerekai makumbo ako uye uchengete yenyu nechepazasi gumbo kuti zvinofanana pasi. Maoko meditsinbolom kuva shure musoro wako. Zvadaro zvishoma nezvishoma kusimudza maoko ako uye netsoka, vachiuya pamwe fitball uye meditsinbol. Just zvishoma nezvishoma kudzikisa maoko nemakumbo. 15-30 nguva, 2-3 dzakatevedzana.

4. Zvakakodzera zvigadzirise neketani bhandi-wokuisira chinogumbura Simulator, vakaiisa navo vakasununguka kumagumo tambo vakayambuka pasi pani. Kutanga shoma mutoro pamusoro Simulator. Akarara pasi makumbo kusvika Simulator, kumashure uye kumutsa muhudyu kuitira kuti vaumbe pamwe pauriri necheparutivi rworwendo 90. Ipapo vose panze kusunda makumbo kusvika muchipfuva, zvokuti coccyx amutswa pedyo masendimita mashomanana. Kudzikisa gumbo pokutangira chinzvimbo uye kudzokorora 15-30 nguva, 2-3 dzakatevedzana. Mune imwe "simbi" inogona kuwedzerwa pamwe kuwedzera kugwinya.

Saka, zvino munoziva kuvaka yakaderera abs. Kune dzimwe muviri, asi izvi - dzinobudirira chaizvo uye zvinofarirwa chaizvo. Zvemitambo kubudirira kwamuri!