Hauna nguva yekusimba? Watenga tikiti rekuenda kuhoro, asi usimbe hunokunda? Hapana dambudziko. Olga Karpukhova, mukuru we #bodywork chikamu che #girlsitakegirls show paYu TV chiteshi, anoziva kubva pane zvakaitika kwaari kuti iwe unogona kuisa chimiro chako mukurongeka pasina kusimudza masimbi.
“Ndine nungo, uye kwandiri kuenda kunotambanudzira muviri kana kuti kumitambo yokurovedza muviri kwakafanana nokupenga, sezvo nguva yakawanda inokosha inotambiswa iyo inogona kutsaurirwa kuita zvinhu uye vadiwa,” anodaro Olga. “Naizvozvo, kana ndichiedza kuzvimanikidza kutenga nhengo yejimu inopera ndichifarira sofa rakapfava, ndinoshandisa nzira dzangu dzakaratidzwa. Rega ndikuzivise kune gwara kune simbe: nzira shanu dzekuchengetedza chimiro chako.
Pandinokwesha mazino angu, izvo zvinotora anenge 5-7 maminitsi, ndinowedzera imwe tsika kune iyi tsika yakanaka. Mangwanani oga oga nemanheru, kuenda kunogeza kunogeza uye kukwesha mazino angu, ndinosimudza gumbo rangu rorudyi kudzokera kupamusoro uye ndinobata kusvikira ndakwesha mutsara wepamusoro wemazino. Ndinoenda kumutsara wepasi uye kuchinja makumbo. Nzira huru yekusimbisa glutes yako uye kukudziridza kuchinjika.
Musana wakaenzana, une hutano unovimbisa kurara kwakanaka, kushanda zvakanaka kwendangariro, kunobvisa kutemwa nemusoro, uye zvinonyanya kukosha, varume vakasiyana vanozvifarira. Nguva dzose uchifamba mumugwagwa, uchishanda, ugere mu cafe, dzora mafudzi ako, usatsvedza. Ita shuwa kuti makumbo ako akatwasuka uye haana kuyambuka pasi petafura. Gumbo kune gumbo rinokuvadza zvakanyanya kumusana uye rinobatsira kukurumidza kukura kwepinal curvature uye scoliosis. Tarisa mafirimu e50s, chimiro chevakadzi chaive chiyero chaicho cherunako. Saka ngatidzosei iyi tsika yakaisvonaka zvakare.
Famba zvakanyanya. Uye kunyanya masitepisi. Ingoita zvakanaka - paunosimudza, tsika chitsitsinho, kwete chigunwe. Kana iwe ukatarisa chitsitsinho paunenge uchisimudza, ipapo mutoro wose unoenda kumusana mhasuru dzemakumbo uye zvidya, nepo kusimbiswa kwechigunwe paunenge uchitsika kunowedzera mutoro pamabvi nemhuru, kubva ipapo marwadzo asingafadzi pakufamba uye matambudziko. , kusvika pakupindira kwekuvhiya, kuonekwa.
Nzira yekupomba tsandanyama dzepectoral, zvichipihwa kuti vasikana havafarire push-ups? Zvese zviri nyore. Tinopeta zvanza zviviri pedyo nechipfuva, sekunge tiri kunyengetera uye tinotanga kushingaira kumanikidzira zvikamu zvezasi zvezvanza zvedu kune mumwe nemumwe. Iko kunetsana kunobva kwanzwika. Uye hapana nzvimbo inodiwa. Ichi chiitiko chinogona kuitwa chero nguva, kunyangwe iwe uri mu lifti. Iwe uchasvika makumi mashanu maitiro pazuva uye munguva pfupi iwe uchaona shanduko dzakanaka.
Ndakambokanda 2 kilograms, ndichingoita basa remumba. Wadii kubatanidza maitiro maviri anokosha? Paunosuka ndiro, shandura biceps yako. Kugeza pasi pamakumbo akabhenda? Usanyengedze uye usakanganwa kuomesa mhasuru dzezvidya, matako uye abs kana uchitsvedza mop. “