Vanobudirira muviri ari yokurovedza muviri panguva venhau

Mumwe nomumwe wedu anoda munhu akakwana, zvikurukuru kwakavharwa nenyama uye zvakasimba dumbu. Saka, anoratidza pamusoro abs nevakawanda zvakadaro. Havasi chakaoma uye zvinoda chete nokushivirira uye hurongwa nzira.

Abdominal muviri - a yokurovedza muviri kana pachake mufurati?

Kuderedza uremu uye chengeta chimiro, vakawanda vanoshanyira yokurovedza muviri. Kuti vabudirire, zvakakosha kuziva zvakarurama muviri nokuda abdominal tsandanyama uye yakakodzera Nzira Implementation kwavo.

Kupomba nhau iri yokurovedza muviri iwayo zvechokwadi. Chokwadi, zvinokosha kushanda - agere pamubhedha, hatifaniri kumirira chimiro cubes. Asi kana isiri nzira, kwete wokudhinda uwane uye pamwedzi mitoro mumba. Download chete abdominal tsandanyama, kunyanya kufunga ichi nesimba - isiri nzira. Ngatikurukurei zvakarurama.

Chii chinonyanya kukosha

Chokutanga, iva nechokwadi kuti kugara kudya. Unoda uremu - Ronga muzviitire mafuta dhefisiti. The Pfungwa yechipiri - wenguva maekisesaizi. Ipapo zvabuda kuchaoneka.

Kana muchibayiro muna yokurovedza muviri panguva venhau kuti chero chikonzero hamusi kuwanikwa - musafunganya. Kazhinji, chisingaoneki apo makirasi ichaitwa - pamusha kana kurutivi. Inokosha pachake chirango! Zvikurukuru, regai kutambanudza kuti kumbomira pakati rinovira kana otenda pachavo. Vanofanira kuva zvinopfuura chimwe uye shanu maminitsi, ukuwo. Kunyange kana uri chaizvoizvo kuneta ...

Nguva kusarudza zvose

A yemaminitsi mashanu zororo pakati zviitwa anogona zvino vatendeuke kuva zviviri kana zvitatu-miniti. Asi regai kumhanyira - kunyanya mutoro unotangira kuwa. maminitsi mashanu - nguva yakakwana yokuzorora uye zvakare kuenderera kurovedza. Asi kana iri nguva ichiwedzerwa ropa kuyerera uye vachadzoka tsandanyama "dosportivnoe" mamiriro. Kureva Kurovedza achasvika chinhu. Saka mhedziso; nditenderei kumbomira nguva kunokosha chaizvo.

Integrated ainoita basa chinodiwa. Press, sezvo chikazozikamwa, ane repamusoro uye yakaderera mugove, uye lateral uye oblique tsandanyama. Want cubes - teererai nomumwe wavo.

Saka chii chaizvo unofanira kuitei? Abdominal kurovedza, mapikicha kuti munoona munyaya ino, chinangwa zvikamu zvakasiyana payo.

The pamusoro nhau

Anogona achazunungusa anokwira hunde. Tanga anokwira makumi maviri kana matatu. Muchiitwa pamusoro yokumusoro venhau zvinoda kushoma pakati mharidzo shanu. Pose nhamba yavo inogona ngazviwedzerwe. For zvakakodzera Implementation vachada pabhenji. Isu akagara pasi pariri, kugadzira makumbo, maoko wedzera pamusoro pemusoro wake. Panguva yakadereresa pfungwa ndakarumbidzwa kunonyanyisa sag. Kana ukaona zvakaoma - ake maoko vayambuka.

dzikisa dzvanya

famba ake nokusimudza makumbo. Kunyatsoita kwakafanana nokuti rokumusoro wokudhinda. Nhema pasi, kusimudza gumbo nemhando mashanu matatu nguva. Nani asi, ita maekisesaizi ichi pamusoro chinjikira pamatanda. In basa iri, kwete chete tsandanyama repasi venhau, asiwo honokono, "mapapiro" uye pectoral tsandanyama. Abdominal muviri abdominal kuita zvakaenzana, tisingabvumiri pachake anoda.

obliques

Tichada mutsipa kubva hunde. Isu akagara pabhenji naye pamafudzi ake, tenderera kuti mutumbi kuruboshwe uye kurudyi. Beginners zvakakwana poluminutnoy Nzira nhatu. Tinofanira kutsvaka nemhando zvishoma nezvishoma shanu mutambo. Uyewo inoshanda abdominal muviri pamwe dumbbells.

obliques

Vanosimbisa dzakatenuka kurutivi. Twasu netsoka dzenyu papfudzi-upamhi kunze. Kusendama kurutivi mugaba pamwe dumbbells kuti kunyatsoshanda. Beginners matatu chete poluminutnoy kuswedera. Zvishoma nezvishoma kuwedzera mutoro. Uyezve, unogona kuitira dumbbell shure musoro wako. Kuziva shoma mazano aya, unogona kuitwa pamba. Zvichida abdominal muviri pamwe dumbbells - zvikuru kuwana uye yakachipa pashiri Ipfungwa Simulator kuti chero mamiriro ezvinhu.

Chiyeuchidzo: zororo pakati nemhando - hapana kupfuura miniti. Zvinonzi rambidzwa kuita kurovedza pamwe zvakazara dumbu. Kudya uye muviri zvinofanira kugoveranwa ne pane vakaroorana maawa.

Kuramba tsvakurudzo kwakaratidza kuti vazhinji asingadi kusiyanisa okumusoro abdominal tsandanyama. Ndiko kureva kuti chokwadi apo zviri rokukwidza, zvisingaiti. Kunze nguva dzose zvaisanganisira dzakasiyana tsandanyama.

tinoshandisa simulators

Ziva kuti abdominal muviri, mapikicha nemavhidhiyo izvo inoshandiswa promotional zvinangwa, hazvina hainyanyoshanda. Pumped kumusoro vatambi vari zvokushambadza izvi, vachiti muviri zvakakwana maminitsi gumi nemashanu pazuva, kungoudza nyaya yose. Special netsvakurudzo kuti iri nyore monyorora muviri kunosanganisira tsandanyama kushanda kupfuura chero simulators. Uyezve, vakawana kuti michina kupfuura zvinodhura ndivo mudukusa inobudirira. Kazhinji, vane zvakanaka chete mukuru rutsigiro rwomuviri chimiro.

Kubudirira rinokosha chinotenderera nokuda kupomba kwechaunga akawedzeredzwa akawandisa. Migumisiro yakanakisisa, mune tsika, anopa chaiwo monyorora, pasina chinhu clip. Uyezve, kana uchishandisa refu mutoro pamusoro rezasi musana zvoita zvikuru kurwadziwa.

Saka, kurovedza muviri zviri yokurovedza muviri panguva kwechaunga kazhinji chete kubatsira kukurudzira pachako maekisesaizi. Eya, kusika chifananidzo "chakakomba yokukandwa."

Usakanganwa pamusoro Zvokudya

Vadya mafuta zvokudya makirasi, iwe apikise zvose pezvaunoita. Usamhanye mukicheni mu akatevera maawa mushure Workout. Uye haufaniri kutora rinorema kudya, edza kuisa pfungwa mapurotini nemapurotini. Kudya zvakakwana wavo - hwaro zvoutano.

mapuroteni wokuyera nokuti mukuru - vanenge zana nemakumi maviri magiramu masikati. Idya shoma nyama kana hove, asi regai vachidyisa. Kunyange zvakazara Workout sechinhu vade kudya uye kuzorora pamubhedha pamberi TV! Asi imi mune kukunda usimbe uye rudo nechirango.

An vanoda mutambi anofanira kurangarira kuti Muchiitwa iri yokurovedza muviri panguva kwechaunga - hausi mushonga zvose. No zvinoshamisa nzira, iyo pakarepo uye zvachose ngaapise mafuta mudumbu. Vavariro muviri - kusimbisa tsandanyama, uye kana vari mipendero mafuta, chinonyanya kukosha zvakavanzika - kuti kuchiparadza.

Kudza inoperera munguva pfupi

Vose varume nevakadzi vanoda kuziva kuti kutsanya kuzviita. Asati atanga chiitwa havazivi kukuvadzwa kuziva sei kuvaka uye ushande "cubes" izvi. Kutaura zvazviri, izvi tsandanyama abdominal, inonzi zvakananga. Kunze kwake, nemachira kukosha kare kutaurwa oblique tsandanyama (kunyanya zvokunze, achibva muhapwa nepakati mudumbu).

Rectus tsandanyama muupenyu hwezuva nezuva anongotaurwa zita muchina. Zviri pachena kuonekwa pamusoro pemvura abdominal nharaunda uye muchimiro maviri kutwasuka rinoparadza yakakamurwa mudzira. It kunoonekwa sechinhu njanji makubhiti anenge 2 cm pakukoka kubva sternum kusvika pubis. Rimwe boka nemarunda ndiyo chinjikira. Pamusana kwavari tinogona kuchengeta wokudhinda cubes.

Okumusoro muchisviniro

Kunzwisisa vezvenhau mudziyo kunokosha kuti zvakarurama pombi. Kutaura zvazviri, zvose tsandanyama vanobatanidzwa chero mutoro. Asi nei iyi yepazasi wokudhinda nguva dzose shure muna kukura?

Nokuti chinangwa ichi pane zvikonzero zviviri. Chokutanga - tsandanyama mudumbu chitete chaizvo, zvakaoma kuti kupomba. Wechipiri - muviri hadzisisina akapa zvakawanda simba uye chakatorwa nokuda yokumusoro chikamu peritoneum. A vakadzi zvakatonyanya kuoma - hunhu akatipa risingamboshandisi nhamba tsinga harinzwi munzvimbo ino (abdominal tsandanyama pasi) nemhaka pamwedzi kumwedzi marwadzo.

zvakawanikwa

Chero abdominal muviri pumped zvachose. Ndicho muviri pamusoro yokumusoro wokudhinda kuti runziro uye ezasi.

Kudiwa guru-siyana kurovedza hapana dzidzo.

Rezasi ndechokuti nguva dzose kupfuura dzakabudirira pamusoro.

Ndinoita sei kuwana nhau rwakakurumidza kuoneka?

Kuti aite izvi, unofanira kusarudza mabasa maviri chete:

- kuwedzera tsandanyama vhoriyamu;

- rutapudzo mafuta muviri.

Pane zvikanganiso ari mafuta pomoto. Hazvibviri arubvise deposits kwaunogara, kureva mune imwe nzvimbo. Izvi chete chingaitwa muviri wose! mutoo uyu - makemikari maitiro, chero sauna, kukwizwa uye Achiputira chete mhanyisa ropa aibuda cellular, asi hapana ari kupiswa.

Kutaura dzakananga muviri

Osimudza kunyatsoshanda hakuna kuoma zvakadaro. Pashure pezvose, Chokwadi zvichava kudzidzisa mumwe chete tsandanyama. The wokudhinda unoshanda ndiye nyore - dzinokanganisa uye Muruoko rwake anobata chirukiso kuti chiuno chokuita muviri. Achiziva ichi, iwe uchava kudzivisa zhinji yakaoma uye va neudhadha muviri nokuda Kusabatsira kwavo.

Huru Matambudziko ari venhau - nokuvhiringidza uye harungashandurwi Achitsaudzira.

curl they kunyepa

Uyu inokosha muviri, kuita kunogona pamba, kunyanya ne kushaya nguva. Rectus tsandanyama kushanda zvingava zvakanakisisa.

Ita abdominal muviri pasi, nechigaro kana bhodhi zvokunamata. Unogona kushandisa dzimwe nzira kuti kuwedzera zvikuru.

Somuenzaniso, kushandura nzvimbo tsoka - kupfuura zvadziri, zvinova nyore kuita maekisesaizi. Kudzikisa gumbo pasi uye kuderedza flexion (kufambisa rutsoka kubva magaro) - uchaona kuti nokukurumidza kuchawedzera mutoro.

Kushandura nzvimbo muruoko - pedyo vanofanira mudumbu, saka zviri nyore kubata. Somknite maoko shure musoro wake.

Kushandura pakona of pabhenji - dzakanga zviri, nani mutoro. Uyezve, unogona kuisa pamutsago pasi dzenyu yakaderera musana.

harungashandurwi Crunch

Kazhinji kunzi rezasi wokudhinda zvemumusangano. Izvi "neizvi" shanduro chaiwo vanogara kupota, uye Kunosanganisirawo wokudhinda yose. Embodiments dzayo kuisa. avete pasi (nokusimudza makumbo kana rokuputsa kumabvi ake) ari vise pamusoro pamatanda, uye zvichingodaro Unogona kuita. N.

Ndiyo inoita nzira kuita zvinodiwa. Unorara pasi seri musoro wako, unofanira kuva rutsigiro ruoko. Izvi kuitira kuti rokumusoro chikamu muviri akaramba mira. Exercise ari yokurovedza muviri panguva venhau musi chaiwo anoshongwa. Dzimba abate abate pamubhedha kana bhatiri.

Chinangwa chikuru yechiitwa - kumutsa chiuno! Zviri wokushambidzira uye kwete tsoka. About makumbo apo zviri nani kukanganwa zvachose. Kusiya pauriri chinofanira chaizvo chiuno - basa nhau iyi. Foot waigona - mamwe zvisingakoshi mutoro kwaari. The kure zvitsitsinho zvebhiza chiuno, ndipo zvakaoma kuurayiwa. Kana iwe usiri wagadzirira inorema, wakarerekera mabvi ako. It ane kukosha uye yakatenuka. The repasi mutumbi, nyore kwauri.

A chaiwo seti kurovedza

Zvinonzi vaidavira kuti inoita nzira kupomba venhau - kuti kakawanda kudzokororwa muviri. Ichi ndicho chokwadi. Sezvataurwa pamusoro apa, zvakakosha ngaaverenge nhamba repetitions uye ukuru makwanza pakati pavo.

The yakanakisisa tsandanyama hypertrophy kubudirira chete 3-4 nemhando uye imbomira mumasekonzi 30. Ndiyo Zvakanyanya Kunaka Panguva Yepamuviri nguva. Kuwedzera kumhanyisa, tiri kuwedzera mutoro.

Wakanaka nokudzidziswa chirongwa vangatarira akafanana. Pakutanga kuita Achitsaudzira kunyepa. Tinoita 4 nemhando (mumwe ka20). Zvadaro - Kusimudza makumbo (vakanakisisa vise), 4 rinovira, mumwe 10 nguva.

Kungwarira zvaunodya!

Kudya kwakakodzera wakanaka vezvenhau kunokosha chaizvo. Ndeipi zvakawandisa mafuta? Izvi simba reserves zvinoberekwa muviri kana macalorie dzakapa kupfuura kuparadzwa. Mafuta zvitoro, zvinosuruvarisa anoparadzirwa zvikuru zvisina kukodzera. Vakadzi, kunyanya magaro uye nezvidya nevarume - mudumbu.

Nature aida vakadzi kubereka vana, uye avo mafuta Matura riri dzimwe kure kwazvo nzvimbo. Kazhinji ndiwo yomukati nezvidya uye nebhurukwa mapazi.

Zviviri zvamarudzi mafuta

Men - dzinongoitika vavhimi - anovandira kuti abdominal kufutisa. The deposition kuti "reserves" nedumbu kurovedza muviri zviri varume hakutadzisi. Ndiyo dumbu mafuta ari subcutaneous uye visceral. Wokutanga riri pakati ganda uye tsandanyama. Kuchiparadza zvikuru nyore.

Visceral - ndeimwewo nyaya. Riri pakati tsandanyama uye nhengo dzose abdominal mhango. Its chinangwa - kudzivirira zvapedzisira pakukuvara. Asi nhamba dzakadaro, izvo dzimwe nguva dzichengete kuponesa vamwe varume, zviri pachena kwete zvakakodzera!

Zvinoita kuti "aome" muchina?

Sezvambotaurwa, haugoni kuparadzana navamwe muviri! Zvinoda rinokosha kudya.

Tanga wabvisa mhiri mafuta kubva zvokudya. It sauces, mayonnaise, sosi, machipisi siyana uye fries. Unhu mutoro guru pamusoro mwoyo, sipidhi muviri wako uye uremu regai.

Zvadaro kutsiviwa zvakasimba carbs kuderedza: zvihwitsi, pakati pemabhanzi nemakeke - pamusoro zviyo, michero uye miriwo. muesli Very kubatsira nomukaka kubva kumusoro nenhanho faibha.

We vanodzinga nomuti kwemafuta. Pork uye chero mafuta nyama chinotsiva hove kana huku. Zvakakosha kuti adye mapuroteni zvakakwana. zvazvingava Its daily - 2 magiramu por kilogram kurema muviri.

rombo rakanaka mukuvaka yakanaka wokudhinda!