Exercise nokuda kwechaunga zvakanaka. The yakanakisisa muviri nekuda kwechaunga

Munhu wese anoda kutarisa kukwezva pakutanga mwaka yezhizha. Ndokusaka zvikuru Kurovedza venhau. The yakanakisisa muchiitwa nekuda kwechaunga anogona kuitwa pasina pamusha kana gyms pasi pokudzora murayiridzi.

Maererano ruzhinji, wokupedzisira sarudzo panguva kutanga kwekupwanyiwa kurovedza zvakanaka akakodzera. Nyanzvi ichakubatsira kusarudza zvakanaka zviitwa kuti tsandanyama rwokubudisa.

Mutemo anokosha yekubudirira

Chii chinonyanya kukosha chinhu kune vaya vanoda kutenga akanaka padumbu, uremu? Izvi zvinogona kuitwa nokucherechedza mitemo utano vachidya kuita anokosha muviri uremu (maekisesaizi, mvura zviitwa, etc.), kana kuita pamusoro simulators paruvanze. Kuburikidza mabasa aya, zvakawandisa mafuta rinobviswa kumativi uye dumbu.

Vakadzi physiology

Vakadzi vari zvikuru zvakaoma kubudirira achiwedzeredza venhau, kunyanya rezasi chikamu. Izvi nokuda vasiri nemamiriro muviri wacho netsandanyama. Vakadzi yepazasi mudumbu iri kunonoka zvikuru mafuta pamusoro gestation akazvitakura, saka anonzi cubes zvinochengetwa tichingotama dumbu rake. Kazhinji vatambi Izvi kuburikidza kudya uye kwakawedzera mutoro kwemavhiki mashoma pamberi makwikwi, uyewo kuita munhu, yakanakisisa yakatarwa kurovedza nekuda kwechaunga.

Vaya zvinobatanidzwa mumitambo unprofessional, zvichiita dumbu zvakakwana sandara uye yakanaka nokuda tightening pamusoro netsandanyama. Panguva Workout, chinhu chikuru haisi urombo pachavo, asi panguva imwe chete kwete zvakapfurikidza. Unofanira kunhonga Munhu muviri nokuda kwechaunga zvakanaka, izvo dzakakodzera kwamuri.

How kugadzirira chidzidzo?

Zvakakosha kwete vapinze pamberi pekirasi. Wokupedzisira kudya inofanira kuva papera pane 2 maawa pamberi yokurovedza muviri, asi havagoni kukurira zvakare usina chawadya. Kana munhu ari mativi kudya pamberi kudzidzisa, panguva basa nekuda nokuzara achava zvisingabviri kuita qualitatively muviri, zvakamubaya achava simba.

maminitsi 30 risati ratanga makirasi, unogona chinokosha simba drink (mitambo) kana mukombe ine simba tii, yakanakisisa zvakasvibirira. Kuti tiwane kwetsandanyama kudya puroteni bhaa.

Pashure nokudzidziswa hapana anobvumirwa hapana yapfuura pane 2 maawa, mvura inofanira shoma (unogona chete sukurudza muromo wako).

Chokwadi vanofanira anodziya. Tsandanyama vanofanira kudziyirwa kumusoro napo. Kana nzvimbo yokutanga ndiyo uremu, ipapo pamberi penyu ndinoidza nokuda kwechaunga zvakanaka, unofanira kuita maekisesaizi. Unogona kumonyanisa vhiri, rakaita pamusoro njanji kana chete kuita nyore jog.

Maitirwo zviitwa?

Kana achiita zviitwa pamusoro wokudhinda kunokosha kwete kusunga maoko kuseri wenhare. Imi chete vanoda maoko ake shure musoro wake uye minwe yake hamubati nzeve dzavakadzi ndidzo dzaingoboorwa. Panguva nguva nokusimudza muviri zvakakosha kunzwa kunetseka zvose pamusoro musana wake. Newewo haagoni kuderedza emaoko. Vanofanira dzinoberekera ruoko. Kana musingadi kutevera mirayiro iyi, mutoro panguva yechiitwa ipfupi zvikuru.

Makirasi kazhinji kuitwa 3 pazvinhu. Munokwanisa kuita zvakawanda, asi kwete zvishoma, sezvo ichiidzwa kuti chokupika muviri nokuda kwechaunga zvakanaka vashomanana nzira hakuiti migumisiro, uyewo kuzadzisa rimwe refu yokutaura (nokuda kuneta).

Kuwanda repetitions zvakafanana muviri kunofanira kanenge 10-25 nguva. vakwikwidzi ruzivo kutokurudzira muviri kwechaunga zvakanaka chero zviri pachena kuti okupedzisira kudzokororwa anogona chete kuitwa tichiregeredza kwedu.

Training anogona kuitwa zuva nezuva, asi nokuda migumisiro yakanakisisa zvakakosha humwewo mazuva kusimba kurovedza pamwe mazuva apo akabata 1-2 abdominal muviri panguva huru kwokururamisa (mangwanani) kurovedza. Nokuda alternations yakadaro inopfuura kumanikidza zvinyoronyoro pamusoro abdominal tsandanyama, izvo panguva iyoyo haabvumiri kuti kuzorora, kugara zvakanaka chimiro, asi kwete migweje.

Kuti vaite basa rakanaka uye asingauyi kukuvadza muviri panguva imwe chete, zvakakosha kutevera mweya. Munguva simba mutoro - tsandanyama marwadzo-kudiwa kuti unopinza pfupi kufema muromo, uye kutandara tsandanyama kufema mhepo zvishoma nezvishoma uye zvikuru mhuno.

10 yakanakisisa muchiitwa nekuda kwechaunga

1. Nhema pasi, akaisa maoko enyu pamwe muviri. Pachishandiswa pamafudzi uye zvebhiza, simudza muviri uye nokuda compression ari abdominal tsandanyama kuomerera panzvimbo ino kwenguva yakareba sezvingabvira. Zvakakosha kuti tive nechokwadi kuti dzimba unorambira yakarurama nechinzvimbo uye chepamusoro paburiro.
2. Sanganisa ruoko, makumbo wakarerekera pamabvi. Simudzai muhudyu dzako pasi sezvinobvira. Rave kusimudza makumbo ako uye kudhonza ibvi kuna chipfuva, uye ipapo kudzokera kutanga chinzvimbo.
3. Hands kuna mativi, nebandauko rorudyi yakananga, akasiya hwakakungwa panguva ibvi. Isa chitsitsinho rutsoka rwake rworuboshwe kurudyi ibvi. Simudza rokurudyi kusvikira madhigirii 90 uye zvishoma nezvishoma kudzikisa nayo. Dzokorora chete kufamba pamwe kuruboshwe gumbo.
4. Avete musana wake ukazvikudza makumbo ake hwakakungwa pamabvi uye muvakweve vakananga muchipfuva chako, panguva iyoyowo pokurera musoro wake, pamafudzi uye pamafudzi mashizha. Mushure vakafugama ruramisa uye kuzorora mune mamwe chinzvimbo. Hands zvinofanira muchikuvadza naMweya musoro.
5. Hands shure musoro, makumbo hwakakungwa pamabvi uye akarambwa. Kuvimba netsoka. Simudzai rako rokurudyi ndikadzura rwako rworuboshwe kugokora kuti ibvi, kumutsa uyewo musoro, mapendekete uye pamafudzi mashizha. The chete wodzokorora gumbo rworuboshwe uye rworudyi.
6. Nhema pamusoro musana wako uye kuyambuka makumbo ako. maoko Direct kusimudza zvechizarira uye kuti masa mberi. Kudzikisa navo pasi seri musoro wako. Simudza zvose maoko namakumbo uye kuvaita kuti kurudyi. Lower. Dzokorora chiitwa kurutivi rworuboshwe.
7. Musimudzire ngaatarire makumbo kuti madhigirii 90, uye ipapo ezasi.
8. Sanganisa ruoko, makumbo vanomutsirwa 90 madhigirii uye rakasanganiswa zvishoma. Panguva iyoyo kuderedza uye kusimudza maoko nemakumbo.
9. Get ose mana. Usazviomesera musana ngaatarire. Simudza gumbo hwakakungwa panguva ibvi kumusoro uye kutura, kuedza panzvimbo pamberi pachipfuva. Ita Nzira wandei nerimwe gumbo.
10. Gara magaro nokusunungura ruoko muruoko. Adzose ako, tenderera muviri kurudyi uye ipapo pakarepo vakasiya.

The yakanakisisa kurovedza nokuda dzakaderera abs ndivo zvakananga kumutswa tsoka kubva asingatani nechinzvimbo uye allocating navo mhiri. Dzokorora zviitwa izvi unofanira muna 3 rinovira, dzinenge 12 reps kurutivi rumwe norumwe.

multifunctional muviri

The yakanakisisa muviri nekuda kwechaunga - "bhasikoro". Implementation Its kutanga 1 miniti, zvishoma nezvishoma kuwedzera nguva anosvika 10-15.

Chiitwa ichi zvikuru uye zvakanakisisa uremu. Muchiitiko chino, zviri kuitwa muna 2 pazvinhu. Tanga pamwe maminitsi 2-3 rimwe zuva uye zvishoma nezvishoma kuuya nguva hafu yeawa. Kuita zvakakodzera panguva aimhanya siyana. Zvishoma nezvishoma pakutanga, ipapo zvishoma nezvishoma rikurumidze kufamba, zvoita kuti nokukurumidza chaizvo kutenderera, uye ipapo zvakare kunonoka inofamba, kuedza kumonyanisa kuguma yechirongwa "chitiviri" kupfuura zvishoma nezvishoma kwemaminitsi mashoma.

Mazano kuvandudza zvabuda

For kunonyanyisa mugumisiro inogona zvishoma nezvishoma kutarisirwa kudzidzisa zvimwe zvinetso. Izvi zvingava kurovedza pamwe zviyereso, kuwedzera repetitions kana kuswedera, nguva rutapudzo kuzorora pakati seti (pavhiki, uye ipapo ose 2 mazuva kuchenesa kusvika 5 seconds) uye tava kuderera kudzoka sangano.

Magadzirirwo slowdown?

Tava kuderera kudzoka kufamba ndechimwe chezvinhu dzinobudirira. Zvakakosha kuita chiitwa pane zvisingatomboiti kumhanya, ipapo kudzokera kutanga chinzvimbo mune anononoka kumhanya. Vanodzokera pokutangira nzvimbo kunotanga 3-4 masekonzi uye zvishoma nezvishoma anouya 10. muviri Izvi zvakaoma, saka varayiridzi zano varege kumhura.

Kutadza kutevedza mitemo kuita jimunasitikisi midziyo zvinogona kuvhiringa kana kudhonza netsandanyama. Ichi chirwere rakanyatsojeka kunorwadza, uye kunoda imwe nguva yakawanda kuti ndipore iyo inobvisa nokudzidziswa.