Zvaunofanira kuita kurovedza nokuda magaro ari yokurovedza muviri

Magaro - a matambudziko chaizvo nzvimbo iri hadzi mufananidzo, sezvo majini mavari mafuta kuwanda. Panguva ino zvachose basa, ndakagara basa uye zvokudya mafuta munzvimbo iyi rinoungana nokukurumidza kumhanya. Zvakaoma kubvisa pake. Kana uchida kuwana yakanaka siluetti mutsetse mune convex shure nharaunda mberi - kuita kurovedza nokuda magaro panguva yokurovedza muviri. Kazhinji, kupomba ari magaro hapana anotsvaka. Kana ndakagara kwenguva rinotsvaga kusimbisa tsandanyama munzvimbo iyi. Asi chero zvakadaro, zvinoita kuti uremu kurovedzwa kuwedzera kwetsandanyama, mhanyisa muviri, kuderedza muviri mafuta uye nokupisa macalorie. Unhu tsandanyama corset, kuburikidza izvo nhamba anotarira slimmer.

Achiita rokutanga muviri nokuda magaro panguva yokurovedza muviri, edza kwete kanganisa pfungwa dzake Kufambisa rwokufamba nemwero chengetedzo. Mumwedzi wokutanga kaviri kana zvitatu zvinofanira kuitwa sangano dzidzo kuti tsandanyama mapoka zvose, kuitira kuti muviri akajaira kunetseka. Zvadaro unokwanisa kutanga kuvavarira kurovedza.

Rakajairika uye vanobudirira muviri ari yokurovedza muviri kuti vasikana kupomba magaro uye muhudyu - nayo lunges uye squats. Hazvina kuvhiringidza mumwe chirongwa, izvo zvinofanira kukudziridzwa vachiri padanho pamwe murayiridzi. Kune zvakasiyana dzakawanda masangano aya. Lunges mberi uye kuti mativi, squat pamwe amplitude zvizere, nokuparara muviri pamusoro nezvigunwe, uchishandisa weighting (dumbbells, barbells).

Muchiitwa pamwe weighting zvakakwana akatakura quadriceps, hudyu flexors uye glutes. Mukuwedzera, pakuitika nguva dzose kunosanganisira tsandanyama-stabilizers, izvo basa vakadengezera kurema. Somugumisiro mutoro uyu vari aishanda mapoka muviri tsandanyama.

Basketball muviri ari yokurovedza muviri vakadzi - musanganiswa kunofambira mberi uye kuderedzwa kuchinyanya Kurovedza muviri. Achimhanya zvakaenzana akatakura magaro uye gumbo tsandanyama. Modern maekisesaizi "wekusimbisa muviri" riri nepokuongorora wekushandisa kombiyuta pakuvara. Zvichienderana kurema uye makore munhu kuti kusika zvakafanira mutoro purogiramu iyo inodzorwa mu pazviruva control panel Simulator. Kudzidziswa uku kunobatsira kuvandudza kumwoyo uye kuwedzera kutsungirira muviri.

Kurovedza nokuda magaro panguva yokurovedza muviri kunogona kuitwa dzinokosha namano. Gumbo wokudhinda rinoitwa apo akatasva Simulator, umo backrest yakaiswa pa necheparutivi rworwendo 45. Feet vanoiswa papfudzi-upamhi voga uye abut mberi papuratifomu. kuremedza wake (25 kusvika 50 kg), unogona kusarudza maererano kwavo kuchengeteka nezvaanogona. Panguva Workout, mabvi enyu hwakakungwa pane unopinza akachinjikana uye ipapo anombotwasanudza napo. Mune imwe nzira anomhanya 13-15 rinodzokorora.

Very vanobudirira muviri nokuti magaro panguva yokurovedza muviri vari akaurayiwa Hack squat Simulator. Izvi kuchikuva chinjwa kurerekera L-zvakaumbwa pamwe ichimbomira kuita uye gumbo nharaunda. Unofanira kuva chinangwa uye makumbo ake pasi. Zvakasimba chakatsindirwa musana wake kune Simulator, unofanira kuita squats. Pachikuva shure Zvakaitwa muviri chichiburutswa uye amutswa, uye kusimbisa (nemizariro) achaita somunhu weighting mumiririri.