Anobudirira muviri pamusoro Tabs ari muhudyu

Zvinosuruvarisa, kwete kupfuura akakodzera chimiro muhudyu kazhinji mwoyo chaizvo vakadzi vazhinji, nekuti unoda kuva kunanga uye anokwezva pane masiki zvaikanganiswa anooneka. Kazhinji vasangana nedambudziko vanonzi "nzeve" pamusoro pezvidya, kunyanya kuoneka kubva musana. With zera, kushaya hunowedzera pachena mundoparadza chimiro. Zvisinei, pane zvikuru nyore kugadzirisa risingadi hurongwa uye nokutsungirira: chaiwo muviri ari pamusoro Tabs panguva muhudyu.

Classes vanofanira kutange chinyakare kardiorazminki: unogona kumhanya kana kumufungira panzvimbo, kumonyanisa hoop. Warm-up inofanira kuva maminitsi 15.

Zvadaro endai kudzidziswa zvakanaka. Kutanga chinzvimbo: amire, tsoka pamwe chete kana hudyu-upamhi oga, maoko pabhandi rake kana panhivi. Anozendama kure kusiya sezvo imi exhale, kutwasanudza inspiratory vanodonzva mumwe nzira. Pedzisai anodiwa zvakavamba kuchinja zvishoma nezvishoma uye uchifungisisa, unogona kutora dumbbell.

Zvinotevera muviri pamusoro Tabs pamusoro hudyu: a chaiwo monyorora. Kubva chete pokutangira nzvimbo amire dzokai kutanga kuruboshwe, ipapo kurudyi. Dzokai fanira kure sezvinobvira; asi pasina jerks, zvakanaka. On the exhale kuedza, fema pamusoro kuzvivaraidza.

We kushandura kutanga nzvimbo: pasi parutivi rwake, musana aimanikidzwa pasi, maoko pamwe muviri. Kana kuita nyore mahi, kana kupfeka pamusoro weighting netsoka. Kuita rutsoka runoita uye rovira, isingatsiki pasi. Zvino flips mhiri uye kudzokorora chete mumwe gumbo.

Kutanga chinzvimbo ndiye chete, asi zvino gumbo rukasafashukira, uye vertically hwakakungwa panguva mabvi, ipapo mukotamise nayo isingatsiki pasi. Kushanda divi Tsandanyama yehudyu. Same kuita nevamwe gumbo.

Muchiitwa kubva lugs pamusoro hudyu uye zvinosanganisira muchina. Kutanga chinzvimbo avete pasi pamakumbo kupfeka masimbi. Teverai bhasikoro kana vanhuwo chigero.

Kutanga chinzvimbo - yakamira ose mana mune imwe pose ane katsi. Kutenda kwako kushayiswe kumashure uye kurera musoro wake, kuita Mahi gumbo, kuedza pamutsipa chitsitsinho. Kushandura kumhanya. Kuita uku kushoma 10 kane matatu pazvinhu.

Achiita zviitwa pamusoro Tabs ari muhudyu, kudzokera akamiswa. Unogona kuvimba nechigaro kana rusvingo, sezvo zvakakodzera. Kuita rutsoka inofamba shure, zvikuru kutungamirira kwake sei masimba kushayiwa. Kushandura rutsoka uye kuita zvakafanana.

Zvino mberi kune chaiwo lunge, kuedza kuchengeta ibvi haaratidzi kudarika kumucheto rutsoka. Tora danho, zvakabaya gumbo kuruoko rworudyi akachinjikana uye akarurama vakavazunzira ari yechirimo. Ruramisa, dzokorora kanenge ka15. Zvadaro ita zvinhu zvimwechetezvo, asi mamwe gumbo. Kana sangano sokuti nyore, dzinovabata munhu dumbbell. Tsandanyama vanofanira chete kupisa. To nemazvo kuita zviitwa vanogona kunyange kushandisa pamberi mugirazi kuti zviri nyore kudzora kuurayiwa magadzirirwo. zviitwa All zvinofanira kuitwa kanenge kamwe kubudikidza 15, muna matatu nenguo. Kana kuronga kurovedza dzeraundi, vachiita zvose zviitwa pamusoro Tabs ari muhudyu mumwe kusvika, zvishoma zororo uye vadzokorora zvose pamusoro zvakare vaviri kakawanda. With wakakodzera kutsungirira, chido uye nguva makirasi makumbo zvakasimba zvokuti kupinda chimiro. Chinhu bedzi kunogona zvinoda muchiitwa izvi pamusoro Tabs ari muhudyu - ndiko kushandiswa weighting kana dumbbells.