Kudzidzira kwemunhu akanaka

Dzidzira # 1

Ichi chiitwa chiri muchimiro chekudziya uye zvakare chinobatsira kusimbisa mhasuru dzezvidya, maoko uye abs.

Mira pasi, tsoka dzepafudzi-upamhi dzakaparadzana, maoko achitevedza torso yako. Gara pasi kuitira kuti zvidya zvako zvifanane nepasi. Panguva imwecheteyo, kanda maoko ako akananga kutanga kumberi uyezve kumusoro (sezvakaratidzwa mumufananidzo A). Dzokera kunzvimbo yekutanga, asi shandura zvishoma: simudza ibvi rako rekurudyi kumusoro, panguva imwechete uchidhonza maoko ako pasi uye zvishoma kurudyi - kuitira kuti ruoko rweruboshwe rugume kuseri kwebvi rerudyi.

Ita matatu seti (15 reps imwe neimwe), uchizorora 30 masekondi pakati pemaseti.

Tevedza kurovedza muviri

Verenga paWDay.ru:

• Maitiro ekuwana magaro matsva mumasvondo mana. Kwekodzero yekutora zvigaro zveumbozha, vazhinji vevakanaka pabonde vaisazodemba chero chinhu. Nekudaro, WDay.ru inongobvunza kwemavhiki mana uye nemoyo murefu. Iwe unogona kushandisa chigaro chenguva dzose semidziyo yemitambo!
• 15 maminetsi akaomarara edumbu rakasimba. Iyi 15-mineti seti yekurovedza yakagadziriswa nevarairidzi kune imwe yeNew York makirabhu emafitness. Kana iwe ukaita yakaoma kanenge katatu pavhiki, mhedzisiro yacho haizononoke kuuya: dumbu rako, pamwe nemapfudzi, makumbo uye kunyange magaro anotanga hupenyu hwakasiyana zvachose!
• 8 kurovedza muviri kweiyo yakakwana abs. Kwakaomarara uye seksikäs - iyi ndiyo nzira iyo chero musikana anorota achiona dumbu rake. Asi maitiro ekuchengeta imwe yenzvimbo dzinonetsa zvikuru dzemuviri wedu mune yakanaka chimiro? Kudzivirira zvakajairika uye zvinofinha kurovedza muviri, WDay.ru inopa yakakosha yakaoma iyo inogona kutenderedza kunyangwe iyo yakanyanya kuregeredzwa abs kuita yakanaka.

Dzidzira # 2

Ichi chiitwa chakanakira kusimbisa musana wako uye mhasuru yemudumbu. Inofanirwa kuitiswa pane gymnastic mat.

Rara nedumbu nemagokora ako, uye wosimudza torso yako, kuyedza kuchengeta musana wako wakatwasuka (sezvakaratidzwa pamufananidzo A). Pasina kufambisa kana kusimudza maoko ako netsoka kubva pasi, tendeuka torso yako kuruboshwe - kumberi zvirinani (foto B). Pasina kudzoka kunzvimbo yekutanga, ipapo shandura muviri wako kurudyi.

Ita matatu seti (10 reps imwe neimwe), uchizorora 30 masekondi pakati pemaseti.

Tevedza kurovedza muviri

Verenga paWDay.ru:

• Maitiro ekuwana magaro matsva mumasvondo mana. Kwekodzero yekutora zvigaro zveumbozha, vazhinji vevakanaka pabonde vaisazodemba chero chinhu. Nekudaro, WDay.ru inongobvunza kwemavhiki mana uye nemoyo murefu. Iwe unogona kushandisa chigaro chenguva dzose semidziyo yemitambo!
• 15 maminetsi akaomarara edumbu rakasimba. Iyi 15-mineti seti yekurovedza yakagadziriswa nevarairidzi kune imwe yeNew York makirabhu emafitness. Kana iwe ukaita yakaoma kanenge katatu pavhiki, mhedzisiro yacho haizononoke kuuya: dumbu rako, pamwe nemapfudzi, makumbo uye kunyange magaro anotanga hupenyu hwakasiyana zvachose!
• 8 kurovedza muviri kweiyo yakakwana abs. Kwakaomarara uye seksikäs - iyi ndiyo nzira iyo chero musikana anorota achiona dumbu rake. Asi maitiro ekuchengeta imwe yenzvimbo dzinonetsa zvikuru dzemuviri wedu mune yakanaka chimiro? Kudzivirira zvakajairika uye zvinofinha kurovedza muviri, WDay.ru inopa yakakosha yakaoma iyo inogona kutenderedza kunyangwe iyo yakanyanya kuregeredzwa abs kuita yakanaka.

Dzidzira # 3

Ichi chiitwa chinovandudza mamiriro, chinosimbisa mhasuru dzemusana, maoko, magaro nezvidya.

Tora nhanho yakatambanuka kumberi netsoka yako yekuruboshwe kuitira kuti ibvi rako rerudyi ribate bata pasi. Tsamira kumberi, kuyedza kubata pasi nemaoko ako kune rimwe divi rerutsoka rwako rworuboshwe (sezvakaratidzwa mumufananidzo A). Mushure mekusundidzira kure negumbo rako rekuruboshwe, chinja huremu hwemuviri wako pagumbo rako rerudyi uye tora nhanho kumashure - ikozvino ibvi rako rekurudyi richava kumberi uye rako reruboshwe richange riri kumashure. Panguva imwecheteyo, tenderedza muviri ungangoita 45 degrees kurudyi (foto B). Simuka utwasuke.

Ita matatu seti (15 reps imwe neimwe).

Tevedza kurovedza muviri

Verenga paWDay.ru:

• Maitiro ekuwana magaro matsva mumasvondo mana. Kwekodzero yekutora zvigaro zveumbozha, vazhinji vevakanaka pabonde vaisazodemba chero chinhu. Nekudaro, WDay.ru inongobvunza kwemavhiki mana uye nemoyo murefu. Iwe unogona kushandisa chigaro chenguva dzose semidziyo yemitambo!
• 15 maminetsi akaomarara edumbu rakasimba. Iyi 15-mineti seti yekurovedza yakagadziriswa nevarairidzi kune imwe yeNew York makirabhu emafitness. Kana iwe ukaita yakaoma kanenge katatu pavhiki, mhedzisiro yacho haizononoke kuuya: dumbu rako, pamwe nemapfudzi, makumbo uye kunyange magaro anotanga hupenyu hwakasiyana zvachose!
• 8 kurovedza muviri kweiyo yakakwana abs. Kwakaomarara uye seksikäs - iyi ndiyo nzira iyo chero musikana anorota achiona dumbu rake. Asi maitiro ekuchengeta imwe yenzvimbo dzinonetsa zvikuru dzemuviri wedu mune yakanaka chimiro? Kudzivirira zvakajairika uye zvinofinha kurovedza muviri, WDay.ru inopa yakakosha yakaoma iyo inogona kutenderedza kunyangwe iyo yakanyanya kuregeredzwa abs kuita yakanaka.

Dzidzira # 4

Ichi chiitwa chinosimbisa mhasuru dziri muchipfuva, zvidya, uye magaro. Inofanirwa kuitiswa pane gymnastic mat.

Tora chinzvimbo sekunge uchaita mapush-up. Maoko ari pameti anofanira kuve akapamhi zvishoma pane hupamhi hwepfudzi akapatsanurwa (sezvakaratidzwa mumufananidzo A). Kukotamisa maoko ako, zvidzikise pasi, panguva imwe chete uchikotama gumbo rako rerudyi uye uchidhonza ibvi rako kurudyi uye kumberi - kusvika rabata gokora rako rerudyi. Dzokera kunzvimbo yekutanga. Dzokorora chiitiko ichi nerimwe gumbo.

Ita matatu seti (10 reps imwe neimwe), uchizorora 30 masekondi pakati pemaseti.

Tevedza kurovedza muviri

Verenga paWDay.ru:

• Maitiro ekuwana magaro matsva mumasvondo mana. Kwekodzero yekutora zvigaro zveumbozha, vazhinji vevakanaka pabonde vaisazodemba chero chinhu. Nekudaro, WDay.ru inongobvunza kwemavhiki mana uye nemoyo murefu. Iwe unogona kushandisa chigaro chenguva dzose semidziyo yemitambo!
• 15 maminetsi akaomarara edumbu rakasimba. Iyi 15-mineti seti yekurovedza yakagadziriswa nevarairidzi kune imwe yeNew York makirabhu emafitness. Kana iwe ukaita yakaoma kanenge katatu pavhiki, mhedzisiro yacho haizononoke kuuya: dumbu rako, pamwe nemapfudzi, makumbo uye kunyange magaro anotanga hupenyu hwakasiyana zvachose!
• 8 kurovedza muviri kweiyo yakakwana abs. Kwakaomarara uye seksikäs - iyi ndiyo nzira iyo chero musikana anorota achiona dumbu rake. Asi maitiro ekuchengeta imwe yenzvimbo dzinonetsa zvikuru dzemuviri wedu mune yakanaka chimiro? Kudzivirira zvakajairika uye zvinofinha kurovedza muviri, WDay.ru inopa yakakosha yakaoma iyo inogona kutenderedza kunyangwe iyo yakanyanya kuregeredzwa abs kuita yakanaka.

Dzidzira # 5

Ichi chiitiko chakaoma, asi chakakosha kwazvo chinosimbisa mhasuru dzemuviri wese, kunyanya makumbo, chiuno nemagaro.

Mira pasi nemakumbo ako akaparadzana. Maoko anotambanudzwa pamwe chete nemuviri. Ita yakadzika squat - kuitira kuti mahudyu ave munzvimbo yakatarisa pasi, uye iwe unogona kubata pasi pasi nemaoko ako (foto A). Svetuka kumusoro (zvakakwirira sezvaunogona), kutambanudza maoko ako kumusoro, uye nekuchengeta makumbo ako akaparadzaniswa (foto B).

Ita matatu seti (12 reps imwe neimwe), uchizorora 30 masekondi pakati pemaseti.

Tevedza kurovedza muviri

Verenga paWDay.ru:

• Maitiro ekuwana magaro matsva mumasvondo mana. Kwekodzero yekutora zvigaro zveumbozha, vazhinji vevakanaka pabonde vaisazodemba chero chinhu. Nekudaro, WDay.ru inongobvunza kwemavhiki mana uye nemoyo murefu. Iwe unogona kushandisa chigaro chenguva dzose semidziyo yemitambo!
• 15 maminetsi akaomarara edumbu rakasimba. Iyi 15-mineti seti yekurovedza yakagadziriswa nevarairidzi kune imwe yeNew York makirabhu emafitness. Kana iwe ukaita yakaoma kanenge katatu pavhiki, mhedzisiro yacho haizononoke kuuya: dumbu rako, pamwe nemapfudzi, makumbo uye kunyange magaro anotanga hupenyu hwakasiyana zvachose!
• 8 kurovedza muviri kweiyo yakakwana abs. Kwakaomarara uye seksikäs - iyi ndiyo nzira iyo chero musikana anorota achiona dumbu rake. Asi maitiro ekuchengeta imwe yenzvimbo dzinonetsa zvikuru dzemuviri wedu mune yakanaka chimiro? Kudzivirira zvakajairika uye zvinofinha kurovedza muviri, WDay.ru inopa yakakosha yakaoma iyo inogona kutenderedza kunyangwe iyo yakanyanya kuregeredzwa abs kuita yakanaka.

Dzidzira # 6

Ichi chiitwa chinosimbisa yako abs, makumbo, zvidya, uye glutes.

Mira pasi ne tsoka dzako pfudzi-upamhi hwakaparadzaniswa. Bhendesa gumbo rako reruboshwe kumusoro uye kumashure. Gara pasi, uchifambisa ruoko rwako rwerudyi kune rumwe rutivi, uye neruoko rwako rweruboshwe uchisvika kumunda uri padhuze kwechigunwe chetsoka yako yekurudyi (foto A). Mushure meizvozvo, twasuka, tambanudza ruoko rwako rweruboshwe padenga, nekusimudza chidya chako chekuruboshwe pamberi pako (chinofanirwa kunge chakaenzana nepasi). Dzokera kunzvimbo yekutanga. Dzokorora chiitwa ichi nerimwe gumbo.

Ita matatu seti (12 reps imwe neimwe), uchizorora 30 masekondi pakati pemaseti.

Tevedza kurovedza muviri

Verenga paWDay.ru:

• Maitiro ekuwana magaro matsva mumasvondo mana. Kwekodzero yekutora zvigaro zveumbozha, vazhinji vevakanaka pabonde vaisazodemba chero chinhu. Nekudaro, WDay.ru inongobvunza kwemavhiki mana uye nemoyo murefu. Iwe unogona kushandisa chigaro chenguva dzose semidziyo yemitambo!
• 15 maminetsi akaomarara edumbu rakasimba. Iyi 15-mineti seti yekurovedza yakagadziriswa nevarairidzi kune imwe yeNew York makirabhu emafitness. Kana iwe ukaita yakaoma kanenge katatu pavhiki, mhedzisiro yacho haizononoke kuuya: dumbu rako, pamwe nemapfudzi, makumbo uye kunyange magaro anotanga hupenyu hwakasiyana zvachose!
• 8 kurovedza muviri kweiyo yakakwana abs. Kwakaomarara uye seksikäs - iyi ndiyo nzira iyo chero musikana anorota achiona dumbu rake. Asi maitiro ekuchengeta imwe yenzvimbo dzinonetsa zvikuru dzemuviri wedu mune yakanaka chimiro? Kudzivirira zvakajairika uye zvinofinha kurovedza muviri, WDay.ru inopa yakakosha yakaoma iyo inogona kutenderedza kunyangwe iyo yakanyanya kuregeredzwa abs kuita yakanaka.

Dzidzira # 7

Aya ndiwo mapush-ups anowanzozivikanwa kune wese munhu akambopinda zvikoro zvedzidzo yemuviri. Zvisinei, vashoma chete ndivo vanoita chiitwa ichi nemazvo.

Tora nzvimbo yekusundira-kumusoro, uchizendama pamaoko akaswatwasuka (chinhambwe pakati pemichindwe chakanyatsoenzana nehupamhi hwemapfudzi). Kutanga kuita mapush-up, kukotamisa magokora ako uye kudzikisa muviri wako pasi. Panguva imwecheteyo, musana wako unofanirwa kuramba wakatwasuka, uye magokora ako achimanikidzwa kumuviri. Paunenge uchiita kusundira-kumusoro, maoko anofanira kunge akaenzana kune mumwe nemumwe. Kana yaitwa nemazvo, iyo pectoral mhasuru uye triceps zvinoshanda mushe.

Dzokorora kurovedza kanokwana gumi neshanu. Kana zvakaoma, ita mapush-up kubva pamabvi ako, usingatsamiri pazvigunwe zvetsoka dzako, asi pamabvi ako (tsoka dzako dzinofanira kusimudzwa).

Verenga paWDay.ru:

• Maitiro ekuwana magaro matsva mumasvondo mana. Kwekodzero yekutora zvigaro zveumbozha, vazhinji vevakanaka pabonde vaisazodemba chero chinhu. Nekudaro, WDay.ru inongobvunza kwemavhiki mana uye nemoyo murefu. Iwe unogona kushandisa chigaro chenguva dzose semidziyo yemitambo!
• 15 maminetsi akaomarara edumbu rakasimba. Iyi 15-mineti seti yekurovedza yakagadziriswa nevarairidzi kune imwe yeNew York makirabhu emafitness. Kana iwe ukaita yakaoma kanenge katatu pavhiki, mhedzisiro yacho haizononoke kuuya: dumbu rako, pamwe nemapfudzi, makumbo uye kunyange magaro anotanga hupenyu hwakasiyana zvachose!
• 8 kurovedza muviri kweiyo yakakwana abs. Kwakaomarara uye seksikäs - iyi ndiyo nzira iyo chero musikana anorota achiona dumbu rake. Asi maitiro ekuchengeta imwe yenzvimbo dzinonetsa zvikuru dzemuviri wedu mune yakanaka chimiro? Kudzivirira zvakajairika uye zvinofinha kurovedza muviri, WDay.ru inopa yakakosha yakaoma iyo inogona kutenderedza kunyangwe iyo yakanyanya kuregeredzwa abs kuita yakanaka.