Exercise uremu uye abdominal lyashek. Maekisesaizi, kugwinya, musha kurovedza

The yakanakisisa muviri uremu lyashek uye dumbu - ndiyo pfungwa sangano Kuwandirwa kudzora pamusoro vanodzidziswa netsandanyama. zviitwa zvishoma kwakadaro, nokuti hudyu uye ezasi mudumbu - haisi hwezuva hadzi dambudziko nzvimbo. zvikamu ichi muviri apo mafuta Matura rakachengetedzwa Kunyanya zvokutamba, mune zvakakwana maererano peculiarities munhukadzi physiology. Unofanira kunge ndatonzwa mashoko okuti "iwe haugoni uremu chete mudumbu kana pazvidya?"

Zvechokwadi, muna kutanga kubvisa mamwe kilos uremu muviri wose, kwete chete puffy nzvimbo. Uye, zvakadaro, pasi uchirovedza muviri imwe mhando, unogona yekudyidzana kuvandudza yenyu gumbo tsandanyama uye venhau, zvichiita idzi muviri kubva dambudziko munzvimbo dziri zvakanakira chitarisiko. Kubva chaizvo list, chinotevera pazasi, imi muri chokwadi kunhonga zvakanakisisa chiitwa.

Mahi tsoka vamire

Tinopa munhu dzakachinja shanduro kufambira mberi pasi. pfungwa iyi inopa chikuru inodziya-pamberi kudzidzisa makumbo, sezvo izvi mapato nyore kuva vanoshingaira, kwete chete tsandanyama womukati yehudyu nemakwati, asiwo tsandanyama mutoro nokuchengeta nomwero.

Mira kuruboshwe gumbo rako, vachiisa maoko ake shure musoro wake. Vanokunga ibvi rwenyu rworudyi uye t rutsoka rwenyu uye pasi hunde, apo kuramba kunonyanyisa mufambo norutsoka. Achiri isingatsiki rutsoka rworudyi pasi, t kodzero yako izvozvo. Dzokorora zvepuraimari uye neizvi nguva sangano gumi nerimwe gumbo.

Musakanganwa kuti ruoko rwenyu abdominal tsandanyama kuti abudirire kuramba takatsiga.

Lateral lunges pamwe nevanga

Simple maekisesaizi pamba nokuda beginners Runowanzosanganisira zvinhu chaiwo simba - squats uye lunges. Kana makaneta kuita vanhuwo muviri, edza siyana Workout wako kurutivi lunges pamwe kamwe - Ivo kutarisa elaboration ane zvakawanda simba tsandanyama dzomukati dzokunze pazvidya.

Tora kutanga chinzvimbo, vamire kururamisa, kuunza tsoka pamwe uye nekuisa maoko ake pamusoro bhandi. Tora yakafara danho kuruboshwe uye uchaburukira zvatinosiita divi lunge, vaikunga kuruboshwe ibvi uye kuedza kutora magaro kure sezvinobvira shure. Kuzendamira chitsitsinho rworuboshwe uye kusimudza mutumbi. Vasingadyi pokutangira chinzvimbo, t rwako rworuboshwe gumbo mhiri muviri (kungwarira kuti kubata pasi panguva imwe chete). Twasu zvakare uye kudzokorora. Slimming lyashek uye dumbu vanofanira kuita kuti 15 reps kurutivi rumwe norumwe. Sezvo izvi zvinosanganisira BALANCInG Kufananidzira, pamwechete chokudzidzisa tsandanyama makumbo achaiswa vakashanda, uye mapepanhau.

Modified squat sumo Style

Bato iri zvinowanzoshandiswa uchigadzirira Implementation ari kutamba makamuri. Ungave wakacherechedza kuti zvose vachitamba tetepa uye makumbo anoyevedza. Kuti vabudirire yakafanana kuchaita kuti kushandisa "squat sumo Style", iro noruzivo vanodzidzisa dzinorumbidza dzinowedzerwa ruoko.

Twasu, kuunza tsoka pamwe uye mabvi nezvigunwe akatendeuka kunze panguva necheparutivi mana nemashanu inegumi. Tora yakafara danho retsoka kodzero kurutivi uye kudzikisa muviri sezvo yakaderera sezvinobvira, tichiramba kwako shure ngaatarire. Magaro vanofanira kuva pasi napo. Hands ruoko pasi pamberi pake. Apo ukadzokera akamiswa zvishoma nezvishoma kuuya rutsoka rworudyi kuruboshwe kuti tinzwe kukakavadzana tsandanyama, uye kuonana zvitsitsinho kutambanudzira maoko ako pamusoro musoro wako. Modified maekisesaizi "squat sumo Style" rinoitwa ka20, rave kuchinja makumbo.

Zvinokosha kuona zvakakodzera unyanzvi: mabvi vanofanira kuva pamusoro nezvigunwe, uye kwete kuenda rakavaomera.

Deep lunge pamwe nokuunza Isometric

A isingawanzowanikwi kosi kurovedza uremu kuita pasina kurwisa. Tinopa zvakakwana chiedza chinhu ane zita yakaoma, asi havafaniri kutya mutambo mazwi: Isometric rutapudzo zvinoreva kunofambira mberi magetsi ari pose umo rutsoka iri yakaturikwa inofamba kuti midline muviri. In tsika, inoratidza nyore.

Twasu, tsoka pamwe, maoko ari mativi. Tora danho norutsoka rwako rworudyi uye vanoburukiramo yakadzika lunge. Uprites nezvanza pasi mukati rutsoka zvakanaka. Dhonza rworudyi kugokora kunze rorudyi. Kunzwa marwadzo tsandanyama uye chengeta makakatanwa ichi masekondi gumi. Zvadaro kufaranuka uye vasundire pasi pauriri rokurudyi kuti adzoke kutanga chinzvimbo. Dzokorora Bato iri kuruboshwe. The kugwinya Chirongwa Zvakanyanya Kunaka Panguva Yepamuviri kunosanganisira zvishoma pamusoro repetitions matatu nerimwe gumbo.

Zvinofanira kurangarirwa kuti zvakanaka mutoro pamusoro ruoko, vazorore pamusoro pasi, kunopa inodiwa kurwisa kuti namakumbo nedanho kunofambira mberi magetsi.

Side ngaasungirire pamwe nadzurudzo

Sezvo chikazozikamwa, pane dzakasiyana inoverengeka bracket the ane taridzai maoko kana makumbo. Below ndiyo shanduro iyo zvinobudirira aishanda maoko, yose yepazasi hafu muviri uye core.

Norutivi rworudyi uye dzakaonda pamusoro hafu muviri noruoko rworudyi rwakatambanudzwa, muchanza zvoda zvakasimba kuzorora pamusoro paburiro. Ruramisa rako rokurudyi utambanudzire kuti chigunwe mberi. Wira rwako rworuboshwe ibvi uye isa vakasiya rutsoka rwako shure rworudyi gumbo zvokuti pechidya akaramba akarara mumwe, sezvo ari ainakidza divi kubhawa. Kutama uremu yako parutsoka kuruboshwe kuenda kurudyi chigunwe haawanzotauri anobata pasi. Svinai pazvidya pamwe uye musimudze rako rokurudyi uchikwira ibvi rako kuruboshwe. Bata chinzvimbo ichi kuti mumwe wechipiri uye akadonhedza pauriri. Ichi chiitwa uremu uye abdominal lyashek kuita 15 nguva imwe neimwe divi.

Kunofambira mberi muviri ari muchisviniro

Kana, pasinei vose rwezuva nemavhidhiyo instructions, iwe uchiri hatinyatsonzwisisi sei kuita monyorora kuitira kuti yenyu abdominal tsandanyama yavakawana yakamira mutoro, edza kutsiva zvatinosiita Workout kunofambira mberi voltage. The vakawanda zvokusarudza, nekuti chete vamwe nembariro kuumba zvakasiyana-siyana. Asi chokupika rinoparadza zvinoreva kuvapo zvimwe vakasununguka nzvimbo. Zvakadini kana nzvimbo ino idukusa kaviri, uye iwe chete miniti akamira nokuda mitambo kwoushamwari-up? Edza mashoko itsva muviri uremu uye abdominal lyashek kugovera kwakakanganisa yenyu abdominal tsandanyama, uye haatarisiri chaiyo michina.

Nhema pasi kumusana kwako uye musimudze makumbo ako, mabvi wakarerekera pane zvakanaka akachinjikana uye kuzorora tsoka dzenyu. Tambanudzai maoko enyu uye akaisa maoko ake pamusoro pezvidya, ukuwo. Ndatura befu uye (exhale) sungisa kwechaunga, kupfuurira musana wako paburiro uye panguva imwe chete - yake muhudyu mumaoko ake uye maoko muhudyu ake. Makumbo panguva vanofanira nguva dzose kuva kuitawo. Ramba voltage mumwe wechipiri, ipapo faranuka. The kugwinya chirongwa akakodzera kunosanganisira kusvika matatu anogadza kurovedza izvi, mumwe yakatarwa ine repetitions gumi pasina kumbomira.

Kana muchida kuziva sei kuti Wekumusoro kwekuva inoshanda Curling, tevedzera aronga chinhu pamwe nadzurudzo. On the exhale, simudza musoro uye papfudzi rako mashizha kure pasi, kuyeuka pamwe simba rokumanikidza muchanza ruoko rwako uye muhudyu pamwechete. Inspiratory zvishoma nezvishoma kudzikisa pamafudzi uye seri chipasa pasi.

Press nemakumbo ako vayambuka

Zvinofadza kufamba akakweretwa kubva dzekare Pilates. Nemhaka kaviri elaboration tsandanyama izvozvo kunoita kuti nokukurumidza kuita chakanaka muchiuno.

Nhema pasi kumusana kwake, maoko akatambanudza pamwe muviri. Vawedzere zvose makumbo, nokumutsa akavakumikidza kusvikira kumusoro uye akayambuka (kurudyi neketani chinofanira kuruboshwe). With simba anokweva mudumbu, fema uye kudzikisa makumbo enyu inenge-mana navashanu inegumi. On nedzinovengwa, dzokerai kuna yepakutanga chinzvimbo, uye ipapo uende kunyange yakakwirira, kana kuedza kubata inotsikwa mumutsetse iro rusvingo pamwe pasirin'i akabatanidzwa.

Kudiwa mwero chete nechisimba kuzorora pamusoro pasi. Kuchengeta nzvimbo imwe wechipiri, uye zvishoma nezvishoma kudzokera panzvimbo yayo yepakutanga, achiona kuti voltage inopfuura nomunyika nomuzongoza muhudyu. Dzokorora aronga muviri uremu uye abdominal nguva lyashek gumi - ndiyo chete. Nokuti Workout wakakwana unogona kuita kusvika matatu pazvinhu.

rusununguko rwokusarudza

Unogona kutevera aronga hurongwa, asi iwe unogona chete kubuda mariri vaviri kurovedza, dzinonakidza nokuti iwe pachako, uye kuti kuvabatanidzira senguva kudzidziswa. Chinhu chikuru - kuchengeta musimboti nenguva yaakaronga kuti apote uye akatsunga kuenda kupfura.