How kuvaka magaro Brazilian kumba?

Ose musikana vanorota yakanaka, tetepa, toned nhamba uye kwakavharwa nenyama tsandanyama, kuti tifadze pachangu, uye vanokwezva vanhukadzi. Magaro - ndiwo chikamu chomuviri, izvo zvinofanira kuva akanaka chimiro kupa muridzi wayo romukadzi, glamour uye zvepabonde. Kana tsandanyama vari akasungirirwa nzvimbo iyi, iye achava kutarisa mukuru zvakasimba leggings kana majini, uye pachena kugeza sutu. Saka, ngatimbotaura sei kupomba guru magaro Brazilian.

Tips nokuti beginners vatambi

Kuti vatore nomuviri matauriro, kwete zvakakwana chete kuita zvimwe kurovedza vamwe kakawanda. Yeuka pfungwa idzi:

• Muchava awane migumisiro yakanakisisa, kana iwe basa yokurovedza muviri. Kuti aite izvi, kutenga kuzvinyoresa kuti yokurovedza muviri kuti kukwanisa chero nguva kushandisa michina. Kuti sungisa kuti magaro, shandisa chiitwa bhasikoro, and kana wekusimbisa muviri.
• Kana usingakwanisi kuenda yokurovedza muviri, ipapo zvakanaka kuswedera kugadzirwa mukomboni kurovedza. Yeuka kuti kurovedza muviri anofanira kubatanidzwa zvizorwa dzokuvhiya.
• Zviitwa kuti magaro Brazilian kumba kunogona kuonekwa zvabuda mukati mwedzi, asi kana vari akarurama uye inowirirana Implementation.
• The Zvakanyanya Kunaka Panguva Yepamuviri nguva mumwe chidzidzo - 1 awa, asi kana iwe usingagoni govera kuti nguva yakawanda, kurovedza muviri kwemaminitsi 30 zuva nezuva.
• Kanenge kota kweawa, unofanira kupa simba maekisesaizi. Zvakakosha kuita Workout uye kudzivisa kukuvara. Uyezve, simba rinomutsa kunobatsira kupisa mafuta, zvichaita kubvumira tsandanyama kuitika nokukurumidza.
• Pashure simba mutoro, teerera kusimbisa mabasa nechinangwa zvakananga panguva kupomba tsandanyama.
• Usakanganwa pamusoro ndichisveerera. Izvi zvinoita tsandanyama elasticity uye kunoderedza marwadzo pashure yokutanga Workout.
• Unofanira kuita zuva. Kazhinji kuita izvi zvisingadiwi nokuti tsandanyama vachikura uye kuwana matauriro pa zororo, kureva muna pakati vanga vaneta.

Saka, ava mukuru mirayiridzo, uye ikozvino mberi zvakananga kurovedza.

Exercises musha waivako

Yeuka, achiita chero muviri, zvakakosha kuita zvakanaka, vachitevera ose zano. Kana chidobi renyu rikaiswa nepasipo iwe pangozi kwete chete kwete zvakakodzera kushandisa tsandanyama dzako, asiwo kuti kukuvara. Pfeka mbatya dzakafanira unzenza zvipfeko, kutenga rinokosha bonde kuti vanokodzera here uye kutanga kuvandudza muviri wako.

Saka, kunyatsotarisisa, sei kuvaka magaro Brazilian pamwe muviri:

• Norutivi. Paucharara sandara pasina kurasikirwa nomwero. With ruoko rimwe, muzorore pamusoro paburiro. Ita 10 anosimudza nomumwe gumbo. Kuita mumwe muviri zvishoma nezvishoma, kunzwa tsandanyama.
• Nhema pamusoro musana wako. Tambanudzai makumbo ako uye zvishoma kuzvimutsa. Ita 10 kwakakwana nguva uye ipapo ita mumwe 10 reps, asi vanoita nerimwe gumbo yoga.
• Nhema kumusana kwako, rerekai mabvi ako. tsoka dzenyu anofanira kumira kuramba pasi, seri inofanira ngaatarire. Simudza bheseni kumusoro. Ita ichi 10 nguva.
• Nhema pamusoro musana wako uye kuzorora zvachose. Nepavaigona pamagaro dzako uye mubatirire hunyambiri zvakawanda unogona kumira izvozvo. 3 Ita nzira yakadaro.
• Isa tsoka dzenyu pamusoro upamhi chiuno. Ita 10 vanogara kupota. Muchiitiko chino, chinofanira ngaatarire shure, uye zvitsitsinho vanofanira kumira kuramba pasi.
• Vachipfugama woisa nezvanza pasi, patambo pavo. Ko mahi kare. Dzokorora ka20 pane mumwe gumbo.
• Tora pose kubva yapfuura muviri. Pasina kuswatura gumbo panguva ibvi, kurudzosa shure zvishoma nezvishoma. Ita 20 reps imwe neimwe richiripo.
• Mira panzvimbo kubva rapfuura muviri uye gova zvakare makumbo, kwete shure, uye rutivi. Ita 20 reps kurutivi rumwe norumwe.

Kana kuita zviitwa zvakanaka, uchanzwa kuti uri kupiwa mutoro nyore. Panyaya iyi, kuwedzera nhamba repetitions kuti vabudirire achida mugumisiro.

Quick Workout nokuti vakabatikana mudzimai

Kana usina nguva kupomba pamusoro magaro Brazilian Photo unoona nguva padandemutande uye vanoda kuti awane imwe mugumisiro, ipapo kushandisa nokukurumidza Workout ichakubatsira kuunza tsandanyama inzwi richinjwe:

• Get namabvi ako uye nezvanza zororo pamusoro paburiro. Ruramisa gumbo rimwe uye kuti anononoka ndatsamwa duku amplitude. Ita 4 anoita 16 nguva imwe neimwe richiripo.
• Nhema pasi, Vanokunga mabvi ako, tsoka zororo pamusoro pasi uye kudhonza maoko enyu pamwe muviri. Zvishoma nezvishoma kusimudza chiuno chako. Bata pamusoro nzvimbo kwenguva masekonzi mashoma. Ita 10 repetitions.
• Unogarireiko kupota, izvo kare pamusoro apa. 4 anoita 16 nguva - ndiro danho rokutanga. Zviri chinodiwa kuita muviri ichi ane zvimwe uremu. Kuti aite izvi, aenderane dumbbells, uye kana mukasadaro, todzitsiva hombodo dzemvura.
• Kubva akamiswa, goho rimwe gumbo mberi, vakafugama mabvi ari kurudyi akachinjikana. Dzokera pokutangira chinzvimbo. Ita 16 lunges imwe neimwe gumbo. Chiitwa ichi zvakare chinodiwa rokuita mamwe uremu.

kanenge katatu pavhiki yaifanira kudzidziswa kwakadaro. Kuwedzera kushandisa kuunza muviri muchimiro yakatanga uye dzimwe nzira.

Massage: magaro Brazilian

Massage, iyo anoranga pezvakaita magaro, kunoderedza muviri mafuta uye kunobvisa cellulite, vakatakurwa chaiyo Salons. Asi iwe unogona ishe unyanzvi hwake uye kuita muitiro pachavo. Iye unorwa kure zvikuru vibration dambudziko nzvimbo uye magaro. Kuti kwiza kunogona maoko uye tichibatsirwa sengere zvimiti.

Nzendo masaja

Kukwiza kupa kunonyanyisa zvabuda, voitakura kunze mumatanho matatu:

• Vachidzipukuta kuti magaro chaiwo zvizoro dzakakodzera ganda mhando.
• Ita masaja maoko, vachiputsa mafuta.
• Ramba yaaitira yemishenjere zvimiti.

nzira iyi chinoita tsandanyama inzwi richinjwe. Asi hamugoni kuwana kunakidzwa uye kuzorora sezvo masaja unochengeta magaro kusununguka uye otanga tsandanyama basa.

nokusimudza magaro

Waigona - inzira vachivhiringidza muviri pasina pakuvhiya. nzira iyi kuitwa unyanzvi Salons. Akakurumidza uye akapotsa painlessly it kuti magaro, achivapa woita chimiro, uye kudzoka matauriro. The chete drawback ndiyo kudhura, asi kana iwe unogona mari kushandisa mari, ipapo usarudze ichi senzira kudzokera runako uye elasticity.

musha wrap

Achiputira - zvinobudirira nzira kuvandudza mamiriro ganda magaro. Kuti aite muitiro, gadzirira musanganiswa ivhu dema, matope, dema kofi, uchi uye kwekushinywa gungwa munyu. Dururirai kufashaira mvura pamusoro mukanyiwa, regai atonhodze zvishoma, anoshanda dambudziko kunzvimbo uye putira chete namatirai firimu. Putira pachako mugumbeze, uye awa imwe pashure kushambidza zvitadzo zvose zvokubikisa nemvura. Nzira iyi ndiyo inoshanda kana panguva imwecheteyo uchafanotungamira nokuda zvemitambo.

anobatsira zvahungava hwakaita zvakavimbika

Kazhinji, mukutsvaga muviri wakakwana, tinokanganwa Kudya kunovaka muviri mumwe kuti - danho rokutanga kusvika yakashongedzwa chimiro. Idya zvakanaka uye nguva dzose, uye kunwa kupfuura 2 litres emvura rimwe zuva uye mwedzi uchaona kuti mufananidzo wenyu akava Taut.