The chinangwa - wakagwinya.

Iwe vakapedza vhiki shomanana ari kunyatsoteerera kudya, asi kune imwe kufarira hembe agere zvakakwana, uchine vashandire mudumbu. , Hazvishamisi nekuti nzvimbo iyi munhukadzi muviri yakaipisisa amenable kuti kururamiswa. In dzokubereka zera muviri mafuta nedumbu - rudzi airbag, iyo yakagadzirirwa kudzivirira sikarudzi kubva kuvhunduka, overheating kana kutonhora. Pano vari rakachengetedzwa zvinovaka muviri kuti kutsigira mudumbu panguva yepamuviri.

Mushure kubereka, mafuta lipids vanoti vamwe mashandiro ari kwemakemikari anobudiswa hurongwa. Ndokusaka pamwe deposits pamusoro mudumbu uye chiuno dzomuviri pamwe unhinhi kukuru. Asi izvi hazvirevi kuti wakagwinya - kuoma. Just muchiitiko ichi, kuedza vachafanira kuita zvakawanda. Kuwedzera zvokudya, unofanira zvakafanana muviri kuti tsandanyama mapoka zvose, izvo basa nhete muchiuno. Training kunofanira kusanganisira kwete chete anosimudza makumbo uye muviri (akazivisa kwatiri kubva chikoro zvidzidzo PFD), asi zvose zvamarudzi kutenderera uye anoshanda. kufamba kwakadaro kubvumira kudzidza kwete chete kwechaunga, asiwo tsandanyama zviri shure, ndinosika rwokuzvarwa corset imwe mhando.

Fitness murayiridzi uye munyori wemabhuku akawanda ari kudzidzisa nzira Lidi Rezen anowana kuti tifambirane pachako zvokudya uye kurovedza refu hakusi zvakakodzera. Buy wakagwinya mumaminitsi 10 rimwe zuva zvechokwadi. Tikafunga muviri ine musoro kudya kunopa kwazvo zvabuda ezvinhu uchirovedza muviri.

Uine zvakawandisa makirogiramu vanorwisana kuti wakagwinya zvinokosha pakutanga Kurovedza muviri. Zvikasadaro cubes vakasundira hapana Uchaona pasi mafuta mabhanzi.

A seti kurovedza nekuda kwechaunga.

Chokutanga muviri unonzi polumostik. Kunosanganisira kwete chete abdominal tsandanyama uye ezasi shure, asiwo musana yehudyu, uyewo gluteus Maximus.

Kutanga chinzvimbo - akarara musana wake, maoko pamwe pamuviri, mabvi wakarerekera. Kumira dziri sezvo pedyo sezvinobvira kuti magaro. Zvishoma nezvishoma kusimudza rezasi chikamu chomuviri, vakabata mutsipa wake uye nepamapfudzi pasi. Kugadzirisa chinzvimbo muviri zviri kufadza pamusoro pfungwa kwenguva masekondi mashoma uye zvishoma nezvishoma kudzokera chepakutanga nzvimbo.

Rovedza wechipiri - muviri inokwira kubva asingatani panzvimbo kudivi rake. Shanda kuti oblique abdominal tsandanyama, izvo basa kwete chete nokuda wakagwinya, asiwo nhete muchiuno.

Avete wake divi, makumbo hwakakungwa pamabvi, hudyu vakauya mberi zvishoma. Kusimbisa ruoko, akakotamira panguva kugokora. Anomutsa uye lowers muviri kugadzira muviri ari kumusoro nzvimbo kwenguva masekonzi mashoma.

Kuburikidza pachiitwa ichi, iwe zvachero, pumped vakakwira tsandanyama pechipfuva, musana uye hudyu. Kuti omesa dambudziko, edza chete muviri, asi pamwe kururamisa makumbo.

Wechitatu muviri wakabviswa Pilates gadziriro anonzi nepuranga. Inogona kuita sezvo pasuru, kana yoga. Imwe miniti dzose zuva uye mwedzi uchaona kuti tsandanyama hwakasimba zvikuru.

Panguva yechiitwa uchida yokuturika pasi, patambo zvigunwe zvenyu uye emberi. Kuseri ichi vanofanira kuramba ngaatarire, dumbu mukati. Kwete pamusoro-asimbise magaro uye regai kuteura musoro wako pasi. Kana muviri sezvisingadaviriki nyore, kuisa rutsigiro rimwe gumbo, uye wechipiri ubvise uriri.

Get wakagwinya hazvigoni pasina dzinokosha muviri. Naizvozvo, vane chokwadi kuti ubatanidzwe zvezvaidzidziswa.

Nokuvhiringidza inosanganisira yakananga abdominal tsandanyama. Vakaita Kusimudza yokumusoro chikamu muviri kubva supine chinzvimbo, namakumbo guda. Edza kudzora tsandanyama basa kana batanidza kuita muchiitwa mutsipa uye mapfudzi. Regai nhau basa chete.

Harungashandurwi Crunch zvainanga elaboration ari pasi muchina. Pasina kuchinja nzvimbo rapfuura muviri, kusimudza makumbo enyu hwakakungwa, yambuka navo mumwe, saka kuti muzvitsitsinho zvinofanana pasi. Wana maoko enyu shure musoro wako uye zvishoma nezvishoma kubvarura kubva bheseni kubva pasi, apo kudhonza mabvi ako kuna muchipfuva chako.

Chimwe pachake yechiitwa: anombotwasanudza gumbo pa necheparutivi rworwendo 90 kusvika muviri. Masokisi vari akambochera, achitora magaro ake kure paburiro. Regai uku makumbo enyu, chete sangano vanofanira kuenda nenzira kumusoro, nokuda yakaderera abdominal epfungwa.

Slanting nokuvhiringidza vanomhanya kubva asingatani panzvimbo kumusana kwake, akatendeukira nevakomana ibvi. Exercise midziyo haana kumbosiyana zvikuru kubva zvakananga rinopfungaira. Yokumusoro Chikamu muviri rukasafashukira dzakakwirira, chete zvishoma kubvarura pamapendekete kure paburiro. In pachiitwa ichi, vari kushandiswa oblique abdominal tsandanyama.

Zvinotevera maekisesaizi kushanda kumusana netsandanyama. Nokuti yayo chaiyo Implementation, unofanira footrest. Kumba, inogona plinth. Avete dumbu rake, zvigadzirise rutsoka, saka kuti havasi kutedzemuka. Hands anoiswa achitevedza muviri kana anokwenya seri romusoro wake. Zvishoma nezvishoma simudza yokumusoro chikamu dzimba, kufadza Kutsauka kumashure. Kugadzira nzvimbo mumuviri musoro, kudzokera zvakanaka pabasa rayo yepakutanga.

Chokwadi, kunenge sei kuti sandara padumbu, zvaisazova kwakakwana pasina muviri Stretch. Tambanudzira ari abdominal tsandanyama kuchabatsira Yoga Pose rinonzi "nechiva". Zvinonzi akaurayiwa sezvinotevera. Nhema chiso pasi, patambo akapeta maoko. Ruramisa mashoko emaoko, panguva iyoyowo kukwidza muviri uye arching musana wake. At endpoint yokumusoro casing chinofanira perpendicular pasi.

Usakanganwa kuti kunyange inobudirira zvikuru kudzidzisa chirongwa hazvina musoro kuti kushandisa asingasviki mwedzi miviri. Edza kutevera mutemo uyu.