Nechiuno Strong, magaro akanaka

Beautiful hadzi hudyu dzose Akakwezva evanhu. Women vemazera ose vanoda kuva akasungirirwa nechipi, kunyanya makumbo uye magaro.

Strong hudyu, makumbo akanaka uye mutete - ichi ndiko kunonyanya mugumisiro nokudzidziswa dzose.

Kuti vabudirire zvinozoita pamusoro kwokunze usati watanga boka, unofanira kudzidza kushanda ari gumbo tsandanyama uye magaro, munoona sei nemasangano zvavari zvinobatanidzwa.

Zuva nezuva, makumbo uye magaro vanobatanidzwa mubasa munhu mumuviri uye kubatsira kuti mapato akasiyana. Somuenzaniso, anofamba, vaikwira nezvikwiriso, simuka kubva cheya richikwidibira nayo.

Kurovedza kunobudirira kunosanganisira kushandiswa kufadza nhamba tsandanyama fibers. Kuti aite izvi, unofanira kuziva yavachapira uye sei kuashandisa zvinobudirira mukurovedza. Beautiful dzakatendereka uye magaro - pamusana uchirovedza muviri.

The nemamiriro gluteal tsandanyama

The gluteal Tsandanyama ndiwo tsandanyama repasi muzvidimbu bhanhire (kunze boka).

Large gluteal tsandanyama afanane nedhaimani. Zviri zvinonyadzisa uye simba, nemvumi kusvika 2-3 cm. Tsandanyama Izvi rinobatanidzwa kuswatura hwakakungwa mutumbi, kunosvika hudyu, panguva iyoyowo kutendeukira nayo kumba.

Gluteus medius tsandanyama iri pasi gluteus Maximus, afanane netriangle. Zviri gobvu nekuvongwa maviri akaturikidzana kuti tsandanyama fibers.

Gluteus minimus tsandanyama mu chimiro rakafanana paavhareji, asi zviri wakawondereiko kudai mazuva ose zvikuru.

Both tsandanyama zvinobatanidzwa munyaya kutapa yehudyu. The kumberi nematanda zvose tsandanyama tenderera pechidya nechomukati, shure - outwards. Pamwechete gluteus Maximus kuitawo kuwedzera hunde.

Cellulite uye pahudyu. Beautiful magaro kuti vanga vaneta shoma

Kuvandudza chimiro makumbo uye magaro, ndeyokubvisa cellulite, pane zvakawanda zvaunogona kuita. Nzira yakanakisisa chinja nhamba - ndiye maekisesaizi.

Zviitwa, chokuita gumbo tsandanyama uye magaro, kuvandudza tsandanyama matauriro. Kugara muviri 3-5 pavhiki kuchaita mwedzi kuona kunoguma mugirazi pakutanga, uye zvakafanira uye tetepa hudyu, akanaka uye magaro yakasimba.

Vanobudirira muviri nokuti gumbo tsandanyama uye magaro

Inonyatsobudirira muviri kudzidzisa - zvinokosha. Ivo mubasa basa mapoka anoverengeka netsandanyama. Kuwedzera kurovedza izvi zvinogona zvoga, apo chete gluteus tsandanyama vari kushanda.

squats

Chiitwa ichi chinogona kuitwa pamusha kana ari yokurovedza muviri. Kutanga chinzvimbo - yakamira, tsoka pamusoro upamhi chiuno, tsoka nezvigunwe hunotaura mberi, maoko pamusoro musoro, emaoko - muruoko. On the fema unofanira zvishoma nezvishoma kutanga kuwira pasi, apo nokuchengeta kwako shure ngaatarire. Mabvi enyu angagara pamusoro petsoka, chiuno retracted.

Down yakaderera anodiwa kuti yenyu pazvidya zvinenge zvaivapowo pasi. Zvakakosha kuchengeta musoro ako, maziso kuendeswa mberi.

Akapfugama pasi exhale kudzokera panzvimbo yayo yepakutanga.

Kuita 20-30 repetitions kuti 2-3 pazvinhu.

In pachiitwa ichi, unogona kushanda pasina yokuwedzera mitoro, achiwedzera mumwe unozotevera Workout reps. anononoka - kumhanya vaurayiwe.

Chiitwa ichi zvichabatsira kubvisa cellulite nekusunga nebandauko. Makumbo Beautiful nayo.

lunges

Chiitwa kunotangira chete pokutangira nzvimbo sezvo yapfuura mumwe (unogona kuisa maoko enyu pamusoro bhandi).

Kuchengeta kure pakati petsoka, unofanira kutora danho mberi uye kuwira ezvinhu akadaro kuti gumbo rorudyi, inomira pamberi, noku pasi. Panyaya iyi, ibvi rimwe gumbo harifaniri achinakurira chigunwe norutsoka. Pakati femur uye tibia makumbo vose vanofanira kuva madhigirii anenge 90.

Lunges yakanaka kuita rimwe nerimwe gumbo pamusoro 10-20 repetitions, 2-3 rinovira. Kana mberi zvakaoma kuita, zvinokwanisika kuti kutora danho shure. Fema kuita pakupera nhano, exhale - kudzokera panzvimbo yayo yepakutanga.

Nemhaka iyi miviri zvakaoma muviri yakanaka hadzi dzakatendereka uye magaro nguva dzose uchava akasungirirwa.

Gumbo chikwidzo zvinombooma pamusoro emberi

Namabvi ake uye emberi, exhale kuti kunonoka anosimudza makumbo kusvikira imwe nzvimbo uko pechidya uye shure ichava pamusoro chete mutsetse. Usarega kufamba nechemuchiuno. The sock rutsoka iri kuvatungamirira pasi, chitsitsinho - pasirin'i. Kuita 20 repetitions ari mumwe gumbo kuti 2-3 richivira.

Nokusimudza makumbo avete kurutivi

Norutivi rwake, muviri uye makumbo - rwonzi. Lower ruoko pasi musoro wake, yokumusoro ruoko - pamberi pasi, zvinobatsira kuramba takatsiga. On the exhale, vanoita upgrades tsoka - 20 reps muna 2-3 rinovira, aita zvishoma nezvishoma.

Zvose zviitwa unogona kutanga kuita 1 kusvika, zvishoma nezvishoma complicating mutoro pamusoro muhudyu. Beautiful makumbo uye magaro akasungirirwa - ndiwo mugumisiro, yamuchakwanisa zvirokwazvo kuzadzisa.