How kuvaka magaro pamba kwemaminitsi 20 pazuva

Fitness nenyanzvi vanoti raichinja-chinja uye Taut magaro kunogona kuwanikwa chete ziya zvakaoma yokurovedza muviri. Izvi hazvisi chokwadi. Kupomba asi magaro uye anogona kuva pamba. Izvi zvinoda ndiri 2 makirogiramu dumbbell uye iine kurovedza, izvo kunzi pazasi. Dumbbells anogona kutsiva 2-triomphe mabhodhoro emvura.

Asati yokuzvifungidzira panze sei kuti kupomba ari magaro kumba, zvinokosha kudzidza mitemo shoma - sezvo wakakosha, sei zvakakodzera kuita zviitwa.

1. Special kudya. Akaroromesawo macalorie uye kudya Salad, inflated magaro kumba (uye yokurovedza muviri) hazvishandi. Zvakakosha kuti change simba kuitira kuti mafuta kuparadzwa kwakanga dzakakwirira Pakuva nefuma yavo. Zvinokoshawo kuti kuderedza chikamu mafuta uye makabhohaidhiretsi nokuwedzera uwandu mapuroteni. Somuenzaniso, sezvinotevera: 40-10-50% - mapuroteni, mafuta uye makabhohaidhiretsi, ukuwo. Ipa zvinodiwa zvinofanira kuva dzakaoma makabhohaidhiretsi: oats, Buckwheat, Pasta kubva durum gorosi , etc.
2. Kurovedza muviri, kureva, basketball, maekisesaizi, kugwinya rurefu zvokutamba. Usati kupomba kuti magaro kumba, uye pane imwe kirabhu kugwinya, zvakakosha kudzinga avo zvakawandisa mafuta, zvakarurama?

Complex sungisa kuti magaro inogona kuumbwa dzinotevera yechiitwa:

1. Lunges. Ngatitange dumbbells mumaoko enyu, kutora kutanga nzvimbo: makumbo pamwe chete, shure twasu. Zvakadini "nguva" kutora danho mberi uye tsoka rworudyi, ochinja centre ake giravhiti, kuti ugare nenzira yakadaro kuti hudyu rakanga zvakasimba zvaivapowo pasi. Hazvo zvinofanira nechokwadi kuti kuruboshwe gumbo ibvi anobata pasi. Garai munzvimbo iyi tichiregeredza "mbiri" uye "vatatu", achisiya mutumbi shure aine simba ariswededze rutsoka rwako rworudyi. Dzokorora 15 nguva negumbo rimwe chete nhamba mumwe.
2. Squats. Zvakare mumaoko dumbbells, tsoka pamwe, kunze zvishoma kupfuura papfudzi upamhi. Zvishoma nezvishoma, pamwe Vachiedza squat, rikaisa magaro shure. Kutaura yakadereresa pfungwa, kungogara uye zvishoma nezvishoma kudzokera kutanga chinzvimbo, achishandisa chete nesimba gluteal netsandanyama. Panguva topmost zvokusvika kunonyanyisa kudhonza yenyu glutes. Iva nechokwadi kuti chenjerera, zvokuti musana yakanga yakananga uye basa haana kuiswawo. 15 repetitions.
3. Mahi gumbo hwakakungwa. Kutanga chinzvimbo: kupfugama-rinotsigirwa hwakakungwa panguva emaoko. Dhonza kusvika pachipfuva chake uye rorudyi pashure simba pick-kuitira kuti zvakarurama yorusvingo yakaumbwa pakati femur uye tibia. Kuita 15 repetitions nomumwe gumbo.
4. Mahi yakananga gumbo. Kutanga chinzvimbo uye matambudziko kuramba, pamwe musiyano chete kuti Anoita vanofanira kubereka achirurama gumbo pamwe zvishoma kunonoka pamusoro, kana gumbo sezvo twasu sezvinobvira. Muna 15 reps.
5. Bridge - zvichiita kurovedza zvakagadzirirwa kuvandudza pezvakaita magaro. Nhema pamusoro musana wako, makumbo hwakakungwa pamabvi uye opiretsya netsoka. Maximum Clenching magaro (kutevera panguva iyoyo, kuti muchiuno haasi zvakare sagged), muvakweve kure pasi uye kusimudza yakakwirira sezvinobvira. Kumbomira panguva yakakwirira, kudzokera panzvimbo yayo yepakutanga. Dzokorora 15 nguva.
6. Zvinotevera muviri akakwana vaya vanoda kuziva sei kupomba ari magaro kumba, asi naivo vanoda kupa woita chimiro kwete chete. Nhema pamusoro dumbu rako, makumbo, mabvi hwakakungwa, bata kuti zvitsitsinho kubata mumwe. Head patambo maoko akangokungawo panguva emaoko. Zvishoma nezvishoma kutora tsoka dzako pasi, achiadzosa pokutangira chinzvimbo. Saka, tsime zvinyoronyoro, ita Akabvisa 15-20 tsoka.
7. Kutanga chinzvimbo: uvate pasi parutivi rwako, pasi gumbo hwakakungwa pamabvi akavata pamusoro wake. Zvakaratidza kuti uri pokuva hafu-akatendeukira pamusoro hwakakungwa gumbo. Upper gumbo tatamuka kuitira kuti rutsoka newokuti pasi. By deploying musoro uye muviri napo pachine, kurera achirurama gumbo yakakwirira sezvinobvira. Kupedza 15 repetitions, kushandura makumbo.

Sezvaunogona kuona, nzira kupomba ari magaro kumba, zhinji. Business kuti zviduku: kuchengeta inokosha kugwinya mitemo vairamba vachiita urongwa akambochera uye nguva dzose kuita zviitwa.