Vasikana, gadzirirai kusimudza masimbi! Iwe uchakwanisa kugadzira muviri wakasimba, unokwezva uye unomhanya. Mutauriri weNPC (sangano rekuvaka muviri muUSA) Lindsay Reni anokuratidza maitiro ekuita izvi.
Author: Lindsay Reni
Vakadzi vazhinji vanorota muviri wakasimba uye unokwezva. Unoziva here kuti ndakasvika sei pamhedziso iyi? Zuva rega rega ndinovaona vari mujimu, vasinganeti vachiita madhiri nemadumbbells uye vakatasva pabhenji re hyperextension, vachikunda marwadzo. Vane chinangwa chimwe mumisoro yavo, uye vacharamba vachikotama semiti iri mudutu, kusvikira chinangwa ichocho chaitwa.
Nehurombo, nemuviri wechikadzi, hazvisi zvese zviri nyore. Iwe unogona kukotama kusvika pakutyoka, asi zvakadaro usingavezi chimiro chezviroto zvako, nekuti maumbirwo anonyengerera ndiwo mhedzisiro yekuvandudza muviri wese. Iyo chiseled chimiro ndiyo yakakwana fusion yechiuno chitete, makumbo akasimba uye mabheti akasimba. Kuti uite izvi, iwe unofanirwa kubatanidza chikafu chakakodzera uye kushanda pane yako torso uye yakaderera muviri usingatyi kuwana imwe tsandanyama. Uye chimwezve chinhu: iwe unofanirwa kusimudza masimbi pamakona akasiyana, kwete kumusoro uye pasi.
Mune mamwe mazwi, iwe unogona kurota muviri wakasimba uye unokwezva sezvaunoda, asi iwe unomira kusvika wabvuma kushanda nesimba uye rinonetesa nekuda kwekurota kwako. Kugadzira chimiro chakakwana kunoda kutsunga, kuda, kukurudzira uye kuzvidzora. Uye, hongu, haugone kuita pasina hutsinye hwekudzidzira muviri.
Ini, Lindsay Reni, ndiri bhikini fitness NPC uye ndinoda kukuudza nezve maekisesaizi angu.
Ini ndichakuratidza mafambiro aunoda kuita kuti ugadzire maumbirwo aunoda. Yako quads, glutes uye hamstrings zvichange zvichibvira, asi iwe uchave nhanho imwe padyo nemufananidzo wezviroto zvako!
Uye imwe yambiro: pamwe mu sitcom "Ini Kurota kwaJenny" Barbara Edheni akavhundutsa fungidziro yevateereri nechiuno chake chewap, asi chokwadi hapana majini mubhodhoro, uye hapana anozadzisa chishuwo chako husiku. Iwe unofanirwa kushanda nesimba kune chinangwa chako kwemavhiki akawanda uye kunyange mwedzi! Asi iwe uchanzwisisa kuti magumo anoruramisa nzira kana iwe ukaona yakasimba, yemitambo uye sexy muviri mugirazi!
Kushanda chirongwa
Kushamisa
3 nzira kusvika 20 kudzokorora
Zano: Kufamba kunofanirwa kunonoka uye kudzorwa. Ita shuwa yekunongedza chiuno chako kumusoro kumagumo ega ega kana kuti hudyu flexors ndiyo chete inoita basa. Kuita kuti chiitwa chiwedzere kuoma, edza kutenderedza mabvi ako kumativi.
3 nzira kusvika 20 kudzokorora
Zano: usabatanidza mapendekete ako kuunza magokora ako kumabvi ako, shanda chete neabs yako.
3 nzira kusvika 20 kudzokorora
Zano: Muchiitwa ichi, ndinoshandisa kettlebell sehuremu. Zviri nyore kuibata pane hombe pancake. Mahudyu akaenzana kumucheto webhenji, achibvumira pasi "fulcrum" kushandiswa kudzidzisa obliques.
Kurovedzera kwemakumbo
6 nzira dze 20, 15, 12, 10, 10, 4 kudzokorora
Zano: Ini ndinoda muchina weSmith nekuti mubatsiri akavimbika uye anovimbika. Asi kana iwe usiri mujimu, usakanganwa kuti unogona squat pese pese. Squats haingoregi mhasuru dzegumbo uye kusimbisa glutes yako, asi zvakare inovandudza mhasuru dzako dzepakati. Iva nechokwadi chekuenda pakadzika uye edza kugara panzvimbo yepasi kweinenge sekondi!
3 nzira kusvika 20, 15, 12 kudzokorora
Zano: Kuwedzerwa kwegumbo kufamba kwega kwekadhi. Pakupera kweseti yega yega, ini ndinoita yekuwedzera 5-10 inokurumidza reps yekupomba. Chengetedza makumbo ako kumusoro kwekuwedzera uye unzwe mhasuru dzako dzichipisa!
3 nzira kusvika 20, 15, 12 kudzokorora
Zano: Kutsikirira kwegumbo kunoshanda muviri wako wese wepasi. Muchina wacho unobvisa kudiwa kwekuchengetedza chiyero, saka iwe unogona kunyatsotarisa pakushandisa huremu hunorema, hwandinokurudzira kudonha zvishoma nezvishoma sezvinobvira.
3 nzira kusvika 20, 15, 12 kudzokorora
Zano: The vertical press ndiyo yandinofarira kuita pagumbo zuva rekurovedza muviri sezvo ichinyatso rongedza zvidya zvangu nemhasuru. Pandinosunda huremu, ndinoedza kusimudza matako angu zvishoma kuti ndisvinire zvishoma kubva maari. Ndinonamatira chiitwa ichi.
Buttocks Workout
4 nzira kusvika 20, 15, 12, 10 kudzokorora
Zano: Barbell mapapu anoshanda ako quads, hamstrings, uye glutes.
3 nzira kusvika 20, 15, 12 kudzokorora
Zano: Tora nguva yako nechiitwa ichi. Iite zvishoma nezvishoma, uchiisa pfungwa pakubata gluteus tsandanyama. Iyo yakareba iwe uchibata uremu kumusoro, uchinonoka kudzokera kunzvimbo yekutanga, zvakanyanya kuoma kune yako gluteal tsandanyama.
3 nzira kusvika 20, 15, 12 kudzokorora
Zano: Shandisa nzvimbo yakakura yegumbo pachiitwa ichi. Usavatwasanudza zvachose, pfugama zvishoma pamabvi akabatanidzwa. Edza kusimudza uchishandisa glutes nemamhasuru ekuseri kwehudyu.
3 nzira kusvika 20, 15, 12 kudzokorora
Zano: Ichi chiitiko ndicho musimboti wekudzidzira glute. Isa pfungwa dzako pakusimudza barbell pahudyu dzako. Dzvinya matako ako!
3 nzira kusvika 20 kudzokorora
Zano: Zvinotaridzika zviri nyore, asi zviedze. Heino imwe yeanonyanya kushanda glute isolation exercises. Edza kuzviita uri pabhenji kana pabhora rejimina. Uye kuomesa zvinhu, sanganisa chiitiko ichi kuita superset nekuwedzera gumbo uye kuwedzera.
3 nzira kusvika 20 kudzokorora
Zano: Ndinowanzo kupedzisa kurovedza muviri kwangu neiyi glute exercise. Ndinoshanda kukundikana munzira yekupedzisira. Hapana kukunda pasina kurwadziwa!