Uchiraira pamba uremu. A seti kurovedza

Kuti dzakaguma yechando. Ndiyo nguva kuviga mbatya dzinodziya muwadhiropu uchenjerere dzifambirane wenguo yako kuuya mwaka yezhizha. Asi chii Zvinoshamisa kuti udzidze kuti urege kuwedzera chaunofarira pamipendero, madhirezi uye masutu. Uye kazhinji kacho inguva yechando kunotibatsira kuti tiwane zvimwe uremu. Asi ndichipfeka kubvisa pavo ucharaira kumba. Slimming vanofanira kuita nhevedzano zviitwa kutungamirira chinoshingaira mararamiro uye kudya zvakanaka. Kuti uwane mamwe mashoko ane chokuita aponese dzokubhadharisa slimming vanoti munyaya ino.

Maonero - chinhu chinokosha kuwana chero chinangwa

Kana uchitova akasarudza kudzikira pamusana nguva yezhizha, chinhu chikuru pamberi kudzidzisa zvakanaka configured. Chokutanga, tsvaka handingadariki nguva yako kana Hauzovi munhu uye hapana kunovhiringidza. Chechipiri, kuwana uye enyaya mufananidzo yakanaka yake Somuenzaniso, zvingava chifananidzo kufarira mutambi kana mutambi ari bhikini. Izvi mufananidzo pambiru pafiriji uye panzvimbo yauri uye uchida kuita kugwinya.

How kuita kurovedza kumba?

Kana iwe watova maonero, hatifaniri kukanganwa kugadzirwa nzvimbo uye zvokushandisa kuchaja. Somuenzaniso, unofanira rukukwe, dumbbells 1.5-2 makirogiramu, tambo, tauro, fitbolny bhora uye duku neguchu remvura.

Vaya vanofarira kubatwa anokosha magiravhusi kuti mitambo (pasina neminwe) kubatsira kudzivisa rwotedzemuka maoko, somuenzaniso, mukirasi kana dumbbells apo kuita kungosunda kupota. Uye, chokwadi, usakanganwa pamusoro wako kufarira mimhanzi muunganidzwa mutinhimira uye akasimba mumhanzi.

Gumi mitemo zvinokosha uremu

Kuti kwenyu gym vebasa vakauya kunonyanyisa kubatsirwa, edza kuchengeta mitemo zvinotevera:

• Edza kudya inenge awa pamberi Workout yenyu;
• panguva mitambo anwe non-carbonated mvura (1-2 sveta panguva);
• panopera imwe Workout kudya maawa anenge 3;
• Zvakanakisa mumwe muviri anofanira kuita ka50, asi mutoro uyu kuita nzendo;
• Chero kugwinya uchiraira rinotanga noushamwari-up (yakanaka inodziya kumusoro tsandanyama dzako Achabvisira iwe kubva mukukuvara, sprains nezvimwe nemigumisiro);
• kuita kurovedza muviri kanenge katatu pavhiki;
• kuita zvose zviitwa, uchishandisa kudzokorora uye zvichingodaro. d.

Wagadzirira? Zvadaro tiende. Kudzidziswa kwedu kunotanga inodziya-up. Zvaringana kwemaminitsi 10-15 kuti kusvetuka tambo, kumhanya, kana kuti kusvetuka pakarepo.

Short dzokubhadharisa nhengo dzose dzomuviri

Izvi uchiraira kumira vaya vasina kugona kusvetuka kana kumhanya kuti anodziya tsandanyama mapoka ose. Kuzviita, unofanira kusimuka uye woisa tsoka pamafudzi-upamhi kunze. Next, tangai kuita madenderedzwa diki mumusoro rimwe, uye ipapo mune dzimwe nhungamiro (zvakakwana pakutanga kuti 5 times). Zvino isa maoko pamusoro pamafudzi uyewo basa ivo tenderedza neshure (rapfuura kangani unogona kusiya).

Zvino ruoko maoko ako kumativi uye tenderera ari brushes, chokutanga Kutenderera uye ipapo counterclockwise. In danho rinotevera, enda kusvikira kugokora vadyi, iyo Dzakamukurudzirawo rokuita rotational kufamba.

Maoko enyu pamusoro bhandi uye vagokungurusa hudyu neshure mirayiridzo. Rongai mhami-gumbo, akotamire mberi, akaisa maoko ake pamusoro pamabvi ake uye kutanga kuita munhu raundi inofamba kurudyi nokuruboshwe.

Aitanga kusimudza rutsoka mumwe uye vagokungurusa rutsoka makumbo (muviri rinoitwa zvose kumativi), uye ipapo kuita zvose izvozvo nezvimwe norutsoka. Zvadaro tora 5 tilts nerimwe divi. Izvi zvichava pfupi asi zvakarurama dzokubhadharisa vose mapfundo mapoka tsandanyama. Zvinogona kutora pakati 5 uye maminitsi 20.

Tsoka nemateru rakatumbuka navo akasvetuka

Pakarepo pashure inodziya-up atange kushandisa kusimbisa gumbo netsandanyama. Kuti aite izvi, batanidza navo pamwe chete uye ivowo kusimudza mabvi enyu muchipfuva chako. Dzokorora pachiitwa ichi 10-15 nguva nechimwe gumbo. Zvadaro zvakabaya gumbo panguva ibvi, uye ipapo kuikudziridza kurutivi. Pashure paizvozvo, ruramisa woga. Uye kutsigira gumbo havafaniri Vanokunga (vanorichengeta vari mhenyu state). Dzokorora zvakafanana nokuda pakatarisana gumbo.

The inotevera muviri kutambira tsoka dzavo kubva rack Karate (maoko vakarumanisa kupinda nezvibhakera uye dziri munzvimbo mubhokisi nharaunda, akasiya gumbo pamberi nezvakarurama shure). Kuita famba (sezvo mberi), rakatarisana necheshure (10) uye zvakare, kuchinja chinzvimbo. Panguva iyoyowo yeuka: Charging kumba chinofanira kuitwa zvakakwana akasununguka nzvimbo. Naizvozvo, kana achiita kufambira mberi tsoka atarisire panguva muviri vasingagoni kuva munhu kana chinhu kukuvara.

Number pamwe inofamba ne nguva nzira inogona ngazviwedzerwe matatu. A zvikamu therebetween rakasanganiswa simulated achisvetukasvetuka tambo (kana zvakakodzera uye chipo). Panzira, kuti kana kusvetuka tambo chinhu nokukurumidza mafuta unopfuta uye tsandanyama tightening.

Squat - yakanakisisa "Simulator"

Kana musha uchiraira zvakakwana pasina squats. Uyu dzakanakira muviri, umo dzakachinja mapoka ose netsandanyama. Kuti aite izvi, mumire netsoka dzenyu kupfuura pabendekete upamhi, wakarerekera maoko ako nezvibhakera (muvadzivirire pane bhokisi pamwero) uye kutanga squat.

Nyatsoteerera mabvi ako. Vanofanira haapfuuri mwero masokisi. Wechipiri inokosha - nani squat pedyo chitsiko, nechigaro kana divi pasofa. Kana chete fungidzira kuti uri kuronga kugara yokufungidzira chair. Panyaya iyi, muviri uremu kuchinjirwa pamusoro chitsitsinho. Squat nzendo.

On nokudzidziswa wokutanga uyu anogona kuva mumwe dzinoswedera uye nguva chete 10. On rechipiri - .. The chete kanoverengeka, asi nzira mbiri, etc. By panzira, mukanyanyisa mutoro zviitwa izvi zvinogona kuitwa pamwe dumbbells. Kuti aite izvi, munguva inotevera nokugara anofanira kuiswa parutivi kana muchiuno. Zviya, usati kuita zviitwa pamwe squats, unogona kuisa pedyo fitbolny kana kugara pamhenderekedzo bhora.

Next, enda kumadziro uye isa bhora kuitira kuti musana wako akazorora pamusoro pake. Tanga zvishoma nezvishoma squat, sokunge, kudhanilodha bhora pasi uye apo vakabata tichibatsirwa porusvingo. Kuita pachiitwa nemhando mbiri 10 nguva.

Ballet "plie" Foot

Kana mutariri pamba uremu hakusi pasina muviri, chinangwa chiri kudhonza kukwira kurutivi romukati yehudyu. Kunyanya kana basa rako - kuderedza uremu munguva pfupi zvikuru nguva. Kuti yenyu pazvidya slimmer, kupfuura muviri mumagadzirirwo kutamba "plies" haawanikwi.

Kuronga kwayo kuurayiwa hwayo-gumbo uye vanodzorera masokisi muruoko kuitira kuti muwane achirurama angled. Hands pamusoro rezasi bhandi. Zvadaro, otanga squat, unochengeta zvitsitsinho kure paburiro. Panguva rigone kufamba kuverenga matatu, uye kana nokusimudza pamusoro - kana mamakisi simuka maviri. Ita basa iri 5-10 nguva 2-3 nemhando (zororo pakati pavo havafaniri kuva miniti kupfuura imwe).

Chinhu chikuru pachiitwa ichi, Usaita pamwe kudzama vagere. Itai izvozvo kusvikira nguva yakadai mabvi ako achagadzira nzvimbo kurudyi angled (90 º). Panguva iyoyowo, edza kuramba musana ako uye regai flex zvikuru panguva muchiuno.

gumbo lunges kusimbisa tsandanyama

Chimwe chinokosha muviri, chikamu chikuva yedu kuraira, izvozvo inorwisa. Kuchakubatsira kupomba mberi pazvidya uye simbisa mashoko gluteal tsandanyama. Nokuti kwayo Implementation kuva kururamiswa.

Zvadaro kusimudza Somuenzaniso, rutsoka rworudyi vachatsika nayo mberi nokuita agere anotsigira hadzi gumbo. Ita basa iri 10 nguva imwe neimwe gumbo. Rangarirai ibvi, izvo hazvifaniri kuwedzera mhiri nzvimbo tsoka sock, iro rinonyanya.

In danho rinotevera, kuita lunge kumativi ose. E. First kuti mberi, uye ipapo rutsoka chete shure. Dzokorora 5-10 nguva nomumwe gumbo. Kuti vakadaro vachava kurovedza uremu. Kumba, zviri nyore zvikuru kuti aite pane ari yokurovedza muviri kana gym centre.

Chekutanga, iwe ndisinganzwi zvakanaka kubva yokunzvera meso, uye iwe unogona kufunga nyore pane chiitwa. Uye, chechipiri, kudzidzira haufaniri kupfeka mbatya neshangu. Enough kuva wakasununguka T-hembe, kusazvibata bhurukwa kana zvikabudura. Netsoka unogona kupfeka masokisi kana kunyange kuramba vasina shangu.

Kuchinja pakati zviitwa

Kuti vapinze pamusoro tsandanyama iri maximized, mundiro dzenyu kumba (uremu zviri nani kuita chimwe nhamba nzira) angaperekedzwa okuwedzera nezviito. Somuenzaniso, mukaha yakabuda ari kuchinja kubva muviri mumwe, unogona kuzadza kubva chimwezve inofamba.

Mumwe nzira anopa kuurayiwa akasvetuka. Somuenzaniso, ungaita ugare kupota, asi imi mose kuita maviri kusvika anogona uchitevedzera pakakoromoka akasvetuka. Simudzai maoko enyu uye mira netsoka. Zvadaro akangoerekana vashambire uye nzwara maoko maviri namakumbo, uye ipapo vakawarira navo kusvetuka. Mhanyai 5-6 kufamba kwakadaro uye kutamira kune wechipiri, uye pashure wechitatu kusvika.

Kurovedza nokuda muchiuno

Kuparadzira makumbo enyu kwazvo, maoko akapeta crosswise uye kutanga kutenderera rokumusoro chikamu mutumbi. Chokutanga, atsaudzire nebandauko rorudyi, ipapo kufambisa musoro wake uye maoko pasi, uye ipapo vakasimudza imwe gumbo mudenga. Kuita kumativi ose (5 nguva imwe neimwe).

Usakanganwa kuti kuchaja pamba (nokuti kurasikirwa uremu kana chete kuramba mufananidzo wako zvakanaka chimiro) hazvifaniri kuitika pasina mvura. Inyorovese huro dzako uye mudzokere zvidzidzo.

Next, kuisa tsoka dzenyu pamusoro kure diki kubva mumwe. Kusendama maoko kuti muviri uye kutanga Vaiisa mumwe wavo pamusoro muhudyu pasi. Panyaya iyi, zvakasiyana ruoko vakwire. Change maoko uye kudzokorora chaiwo pakatarisana. Ita 5-10 nguva kurutivi rumwe norumwe.

Muchiitwa nokuti tsoka pasi

Get ose mana. Zvadaro rimwe gumbo uye siya kumira ibvi uye ruramisa pakona yechipiri muna 90º. Tanga ungaimutsa, asi regai kudzikisa pasi uye murambe akarembedzwa. Kuita 10-15 ndatsamwa. Zvadaro changed makumbo. The akakodzera kuuya kusvika repetitions nhatu ka60. With pachiitwa ichi, unogona kunyatsoongorora kushanda mberi uye yomukati pazvidya.

Next, ivai zvakare ose mana, rimwe gumbo dhonzai shure uye mukotamise pamukova yakarurama akachinjikana. Danidzira. Kubva kunze zvinoita sokuti uri kuedza kusvika pasirin'i. Ita 10-20. Dzokorora nedzimwe gumbo. In pachiitwa ichi, iwe basa kwete chete hudyu, asi gluteal netsandanyama.

Muchiitwa nekuda kwechaunga pauriri

Nhema pamusoro musana wako uye mukotamise mabvi ako, uye akaisa maoko ake pamusoro wake. Tanga kuita nokuvhiringidza, ndokusimudza yokumusoro hafu muviri. Ita 10-20. Next, rerekai gumbo rimwe panguva ibvi muriise pamusoro perimwe. Zvino vanoedza kukwira uye kusvika ibvi rimwe gumbo riri pamusoro, kugokora nevakomana ruoko. Kushandura rutsoka uye ruoko. Saka iwe vanomanikidzwa kushanda obliques.

Munotatamura uye Relaxation

Kwakuka ugare pasi, ruramisa makumbo ako. Kunanavira kuti masokisi noruoko. Zvadaro mira netsoka dzako, ukasvimha dzakaonda rave mune rimwe divi uye nekwakewo. Peta makumbo 'shavishavi' (tsoka pamwe uye mabvi ako voga) uye zvishoma popruzhinte navo. Simudza ruoko rwako uye batanidza nayo nevakomana ruoko shure kwake. Kushandura nzvimbo ramaoko enyu. Nhema pasi uye kuzorora. In yoga, pachiitwa ichi anonzi "shavasana". kuti maziso ako kuti vawane zvizere kushanda.

Yakapedza edu kurovedza uremu. Kumba, sezvaungaona, nyore chaizvo kuita. Chikurukuru, tevera zano redu uye kuramba pfungwa. Rega overreach. Nguva kufaranuka uye musakanganwa kuti ruoko panoperera kuchaja.