Inflated makumbo - zvakaoma, asi zvinoita

Beautiful uye inflated makumbo - hope vakawanda. Chinhu tsitsi kuti zviri nani chakaoma, uye vanhu vasiri kuwana nokukurumidza zvabuda, kukanda naro. Asi muviri haangazozikamwi vanyatsobatanidzwa yakatanga, kana makumbo haazooni zvakanaka.

Zvakafanana ichi rinoshanda kune vose varume nevakadzi. Just pfungwa "inflated makumbo" vanhu vakasiyana unezvirevo siyana. Nokuti vamwe ndiwo makomo tsandanyama, uye mumwe anorota pamusoro yakanaka uye hwakanaka chitarisiko. Kuti vabudirire mugumisiro, vachafanira kuita zvakadaro.

How kuvaka gumbo tsandanyama

Zvisinei chii uchida kuwana Somugumisiro, basa kunobva chete zvinokosha muviri, izvo kubudikidza nyanzvi anofambidzana anopa mutoro rose tsandanyama repasi wamativi. Nehasha kutaura, gumbo tsandanyama inogona rakakamurwa flexors, extensors uye kutungamirira. Uye muviri, tizadzise vanodzidziswa dzavo, izvi zvose marudzi squats, lunges uye anokwira pachikuva.

Vazhinji muchakumbira sei vanodzidzisa. Kana kutarira vaya zvipe basa kutsoka, vari zvikurukuru uyewo kwakavakirwa zviitwa izvi, nekuti Somuenzaniso, gumbo wokudhinda uye squat - zvinhu zvakafanana chaizvo. Vanodzidzisa chete kubatsira kuti kusika zvakakodzera mutoro, chimiro zvakatemwa nokuda chaizvo marudzi avo. Tinofanira kuva akati pamusoro mhando kuti vanomhanya kurovedza pamusoro flexion uye kuwedzera tsandanyama repasi mapazi akasiyana zvinzvimbo: agere, ndakamira, avete shure kwake.

With zvose kugwinya zvokushandisa zviri nyore: pane imwe mhando, zvakagadzirirwa kugadzirisa avo kana dzimwe tsandanyama. Uye imba kubvunza hakuna.

Uye zvaungaita uku makumbo ake kunze? Unogona kuita izvi pamusha, asi vanhu vashoma chaizvo ikoko vanoda midziyo: danho-papuratifomu, dumbbells, barbell pamwe zviyereso zvakasiyana. In kururamisira zvinofanira kucherechedzwa kuti pakutanga uye pasina weighting haangavi nyore. Naizvozvo, unogona kutanga kumba, ichiwedzera zvishoma nezvishoma uwandu repetitions.

Kuti kupomba ari mhuru netsoka, unogona kutanga kusvetuka netambo. Sezvinoita mwana. Kutanga mukudzidzire zvinenge 50, uye kana tinogona kuita zvakawanda - zvakanaka, unogona kuwedzera zvishoma nezvishoma mari mazana maviri. Chimwe zvinobudirira muviri kuti kudzidza boka iri tsandanyama vari kupota tsoka zvizere pamusoro toe. Inouya nyore? It chingaitwa rimwe gumbo.

Pechidya tsandanyama kushanda panguva squats. Kana paine mubhawa duku uremu - zvakanaka, zvichaita kupa Workout yakanaka. Kutanga nzvimbo angava akawanda:

- tsoka papfudzi-upamhi oga, kuenderana mumwe (mutoro pamberi uye shure yehudyu);

- tsoka paupamhi, zvigunwe akatsaurwa (mu iyi achawana uye romukati penyika femur).

Muchishandisa kuchikuva uye akaita muviri dumbbell inonzi vyshagivaniem. Zvichava mogadzirisa magaro uye shure yehudyu.

Very vakarongeka kuti vakawana saka-inonzi pamukwidza Romanian. Kutanga chinzvimbo: tsoka fudzi upamhi oga, shure twasu. Anoitwa pamwe chiuno tilts retracted, mutsipa kana shamhu kubva nemasiraidhi pamwe pamberi pechiso makumbo. It rwakakosha pachiitwa ichi, chengeta musana ako uye kuvimba shure pazvitsitsinho ake. Kuekisesaiza kunobatsira kuvaka tsandanyama pamusoro magaro uye shure yehudyu.

Uye, chokwadi, vane nokurwisa ataurwa pamusoro. Kana kuita kwakadai muviri, zvakakosha kuti ibvi mberi makumbo kana vachida perpendicular pasi. Lunges anogona kuitwa mberi, shure uye padivi.

Kuita chero zviitwa kusimbisa makumbo, magadzirirwo inofanira nokungwarira kuongororwa, sezvo, kungokangaidzwa uremu uye kukanganwa nezvazvo yakarurama chinzvimbo, haugoni kuwana achida mugumisiro. Pana zvakanakisisa, uye akaipisisa zviri hwakazara akuvara.

Chiizve unofanira kuziva

Chokwadi, inflated uye makumbo mutete - hazvisi chete mugumisiro basa yokurovedza muviri. Saka vazhinji usati watanga basa simba, zvakakodzera kukanda kubvisa imwe uremu uye kuvandudza kunopindirana kutsungirira kwako. Nokuti basa iri, aiwanzoshandisa zvirongwa "nokuomesa" muviri. Izvi zvinosanganisira kumhanya, rudzi kufamba uye kurovedzwa pamusoro muviri bikes (kusanganisira Cycle).

Chechipiri chinotaurwa kuti hakufaniri discounted, ndiko kuti mubatanidzwa dzakaoma kurwiswa vakawanda kazhinji zvakaoma kuita, kusanganisira nokuda mumwe havaratidzi dzakabudirira pfungwa mwero uye Kufambisa. Kurovedza tsandanyama ose date - rinofanirawo nechiyero kuti kupomba makumbo ake kurega kuva mutopota hope. Kuti izvi zvidaro, inoshanda uye makirasi uchishandisa vakadengezera Bosu papuratifomu.

Patience uye requisitions pachako, iwe unogona gondo muviri wako kunyange kumba, kunyange basa simba rokuita nani paruvanze, achitungamirirwa murayiridzi ane ruzivo. Muchiitiko chino, inflated makumbo uye KWAHWO akapa.