How kuvaka venhau kumusha: mazano beginners

A tsime kunyatsobudirira abdominal tsandanyama Akakwezva vanhu vazhinji. Asi kwete vose mari kuenda yokurovedza muviri kuitira kuti murambe hwakanaka. Munyaya ino tichataura pamusoro sei kupomba venhau kumba pasina kushandisa dzinokosha simulators zvinodhura.

The nemamiriro abdominal tsandanyama

Press unobereka tsandanyama marangwanda mutumbi kwevanhu uye kunobatsira kuti tirambe muviri ari akarurama chinzvimbo. Muchiitiko chino, tsime kunyatsobudirira abdominal tsandanyama haazorambi hanya anogona kuumba pamusoro mafuta muviri. Izvi chimwezve anotokonya chinhu chinokwezva vanhu vazhinji.

Abdominal tsandanyama (venhau) vari rakakamurwa rokumusoro, yakaderera uye divi. Mumwe boka rine yayo siyana muviri, saka kuti kukura kwavo zvizere kuita sangano rimwe chete hakuna kukwana. Panguva iyoyowo muviri nekuda kwechaunga imba vanhu kushanda regai neemazuva Muchiitwa kunogona kuitwa nevakadzi.

boora dzvanya

Nokuti kukura yokumusoro venhau pane yakawanda muviri zvakakwana. Vanogona kuitwa akarara pasi, wakatsenhama musoro, musoro pasi votsenhama kunyange ukabatwa pamusoro chinjikira pamatanda pasi. Uyezve, tsandanyama kukura kunoitika zvose pasi kunofambira mberi uye simba vachizvitakudza ezvinhu.

Kana uchida kupomba venhau kumba pasina murairidzi, unofanira kuziva kuti simba vachizvitakudza kunosanganisira Achitsaudzira yokumusoro mutumbi kubva asingatani chinzvimbo chinzvimbo hafu-akagara. Kuti aite pachiitwa ichi unofanira pasi pabonde. Kana kusvikira zvino hauna aitamba mitambo, unogona kuchengeta maoko enyu rukabata kurutivi tsoka. Asi kana tsandanyama dzako kare zvishoma kugadzirira, vanofanira kukanda mu kuseri.

Kana achiita zviitwa angava zvishomanana vaikunga pakati makumbo. The inofamba haafaniri kuiswa munhu agere chinzvimbo, uye panguva imwecheteyo havafaniri zvachose kunyura shure pamusoro kapeti. Kuti, maekisesaizi rinoitwa nguva dzose, pasina kuzorora.

Pakutanga, unogona kuita reps zhinji zvokuti unogona kuita pasina pfungwa yakasimba kusanzwa. Zuva rakatevera tsandanyama marwadzo vachakuudza sei iwe kukanganiswa, uye kana kuita maekisesaizi nomazvo. Panguva iyoyowo, yeuka kuti nzira yakanakisisa kubvisa ichi kusagadzikana imwe pachake muviri.

Kupomba pachaunga kumba uye unogona kushandisa kunofambira mberi voltage. Kuti aite izvi, urare pamusoro kapeti, zvepabonde makumbo pasofa kana pomubhedha uye kusimudza mutumbi pamusoro madhigirii 30 kubva pasi. Batisisa panze chero uchigona, ipapo yakaderera. Musakanganwa kufema nemasekonzi - saka unogona kuona mune ramangwana, kuti abudirire kurovedza wako.

Chiitwa ichi kunoita kuti panguva kudzidzisa uye kuderedza abs - nokuti ichi, pamwe chete nomuviri kusimudzira compressed ane yakarurama gumbo. Panyaya iyi, mutoro iri kuparadzirwa proportionally maererano venhau, uye iwe kushandisa "kuuraya shiri mbiri nedombo rimwe."

Chimwe chitima anogona achizviendesa makumbo nechepazasi kwakajairika kufambira mberi. vanga vaneta zvakadaro vezvenhau kwete chete kurovedza abdominal tsandanyama, asiwo tsandanyama pakati pazvidya. Isa pamberi kubhawa ringa nomudumbu sandara, uye angosiya kukanda kubudikidza tsoka kutanga rimwe divi uye ipapo vamwe. Nokufamba kwenguva, kubhawa vanogona kumutsirwa. Zvadaro, kuwedzera kukura abdominal tsandanyama uye makumbo iwe kuwedzera simba kutambanuka, uye pashure penguva yakati achakwanisa kunyange kuita rinotsemuka.

Nokuti kupomba kurutivi abdominal tsandanyama pane nzira dzakawanda. Inonyatsobudirira izvi kusarudza, umo uchivata pasi kurutivi kapeti, varibatanidze makumbo chete pasofa kana pomubhedha uye kusimudza muviri kumusoro. Muchiitiko chino, zvakakodzera kuchinja nzvimbo kurutivi tsandanyama pumped zvakaenzana kumativi ose.

Sezvaunogona kuona, ndiko kupomba venhau kumba, hapana chakaoma. Kuti aite izvi, unofanira chete chido chako uye zvishoma akasununguka nguva. Asi kwapera mwedzi mishomanana dumbu rako richava sandara uye Muchawana yakanaka cubes muchina.