Exercises vane expanders

Tarisai nemakore 18, mukadzi mumwe nomumwe anoda zera. Zvinosuruvarisa, gore, sezvo tisina angada kusiya zveminwe zvavo, izvo zvatisina pendi. Yokufutisa, tatamuka mucherechedzo chipfuva uye dumbu pashure pamuviri, "Orange svuura" - chimwe chezvinhu zvinozivikanwa anotarisana nevakadzi. Kurovedza nokuda cellulite kumba achishandisa expander anogona kuzadzisa zvabuda zvikuru. Join munhu yokurovedza muviri kazhinji havana simba kana nguva kana mari. Kuti anunure zvose pavasikana anouya chimwe chezvinhu tsindirana Simulator - expander, izvo zvinogona kutora newe rwendo, uye kufamba pamahombekombe.

Exercises vane expanders kuti vakwanise vakadzi kutsigira yose tsandanyama wemuTesitamende zvakanaka chimiro, aunopiwa yakanaka hafu kwevanhu pachako chivimbo runako uye nhamba. Exercises vane expanders kutsiva yose yakatarwa kurovedza kuti chete anogona kuwanikwa kushanyirazve yokurovedza muviri. Uye haugoni asi kufara. Exercises vane expanders kubvumira vakadzi chero zera kuti zvakaisvonaka mumuviri chimiro vamwe pane Munotatamura ari kwakavharwa nenyama padumbu uye muhudyu podkachennye.

1. Exercises vane expanders kuti tsandanyama Munotatamura kunogona kuwedzera mukana wokushandiswa pamusoro nomuzongoza, izvo nezera, zvinosuruvarisa akarasika nokuda yakaderera basa uye kufamba.

Kuti aite Munotatamura kurovedza vanofanira kutanga chinzvimbo, uvate pasi shure kwako uri sandara penyika pasi. Sungisa ari expander pamusoro tsoka, apo akabata kumagumo Simulator mumaoko. rutsoka Somknite zvakasimba, wakarerekera emaoko enyu uye akazviisa pasi. Kubvarura kubva pauriri hwakakungwa mabvi pa 20-25 masendimita, uye ipapo munovhiya yokumusoro chikamu muviri kubva pasi. Ruramisa necheparutivi rworwendo 45 gumbo, bata kwemaminitsi mashoma uye kudzokera chepakutanga nzvimbo. Yeuka kuti panguva yechiitwa pamwe expanders ndichisveerera zvakafanira kuchengeta venhau pasi kugara kumanikidzwa.

2. Exercises vane expanders kuti varambe vari mumamiriro ezvinhu akanaka pazvidya uye magaro. Nhema kumusana kwako, kusuwa Simulator pasi masokisi, masokisi kupararira uye kuunganidzwa chitsitsinho. Vanokunga makumbo ako kuitira kuti mabvi enyu kurudyi pamakona pamusoro bheseni. Panguva nedzinovengwa pa necheparutivi rworwendo 45, edza kutwasanudza pamabvi kusvikira pakuguma, apo Kufema vanobwembura zvakare. Inotevera pachiitwa kuramba toned magaro netsandanyama. Tora munzvimbo: norutivi rwake rworuboshwe. Vaiisa kurudyi rutsoka hwakakungwa nepakati expander uye vanobwembura panguva ibvi. Ruramisa yenyu akasiya ruoko pamwe pasi, ndokuisa pamusoro wake. Kushingirira rutsoka kuruboshwe pasi sezvo iwe exhale, edza zvakazara ruramisa mashoko hwakakungwa gumbo uye uitore kure shure. Pashure paizvozvo, fema, dzokerai kuna pokutangira chinzvimbo. Dzokorora pachiitwa ichi 15-20 nguva, vose kuruboshwe uye tsoka rworudyi.

3. Exercise nekuda kwechaunga uye abdominal netsandanyama. Tora nzvimbo agere pasi, achipfugama dzako uye kudhonza mberi. Dhonza tepi expander pasi inotsika waitsimbirira paburiro. Bent panguva emaoko, maoko vakabata migumo Simulator vasati zvokudya. No pakarepo fambisa muviri kurereka muviri shure, kwete kungoita maoko. Panguva nedzinovengwa, kuwedzera muviri kurudyi, kufema mhepo, ruramisa muviri wako, exhale, shandurai mumwe nzira. Dzokorora chiitwa pamwe expanders nokuda 15-20 nguva imwe neimwe divi.

The pamusoro muviri kuchabatsira kuchengeta mufananidzo wako zvakaisvonaka ezvinhu, kushandurwa pashure pemwedzi yechando refu. "Orange svuura" haangazodzingi pangozi iwe nezvechitarisiko chavo, uye kuda mukono anopenya zvichavatevera iwe kuti mbudo, kuwedzera kwako nokuzviremekedza. Expander - dzakanakira mukana wokuita muviri wako panzvimbo ipi yakakunakira kwamuri, munguva yako wakasununguka nguva pasina kupedza mari yakawanda.