Wakajaira kugara uchizvichengeta uri muchimiro here? Ipapo zororo haisi chikonzero chekuzorora. Fitness makirasi pazororo achave anobatsira uye anofadza. Pamhenderekedzo yegungwa, maekisesaizi enguva dzose anowedzera kushanda zvakanyanya uye anobvumidza iwe kuunza chimiro chako muchimiro chakakwana nekukurumidza. Chakavanzika chiri mukupikiswa kwechisikigo kwejecha, mvura nemhepo, izvo zvinobatsirawo kudzidzisa kuenzanisa uye dexterity. Zuva reWoman's Day rinopa akanakisa emahombekombe ekuremerwa uremu maekisesaizi anogona kuitwa pajecha chaipo, pasina midziyo yakakosha uye zvipfeko zvemitambo. Iyo purogiramu ine zvidhinha zvitatu, imwe neimwe inosanganisira cardio, simba uye kuenzanisa maekisesaizi.
Kutanga, zvipe simba kubva kuzvinhu zvakakukomberedza. Mira pajecha rinodziya uye unzwe simba renyika, fungidzira kuti rinopinda sei mauri kuburikidza netsoka dzako uye rinopararira mumuviri wako wose. Iye zvino femera pamusoro, uchisimudza maoko ako mudenga, uye unzwe kukwira kwesimba kubva kumhepo yakachena yegungwa uye nemwaranzi yezuva inodziya. Tambanudza nekunakidzwa uye sezvaunofema, zvishoma nezvishoma dzikisa maoko ako pasi. Iye zvino edza kuita zvakafanana, uchisimudza pahafu-zvigunwe. Dzokorora kakawanda kusvika wanzwa wagadzirira kurovedzera muviri kunobudirira. Ichi chiitwa chinovandudza kutenderera, oksijeni muropa uye kukonzeresa kugadzirwa kweendorphins, zvichigadzira mamiriro akakodzera echiitwa.
Cardio: kumhanya
Tanga nekufamba nekukurumidza mumahombekombe egungwa. Zvino, mukati meminiti, zvishoma nezvishoma chinja kune kureruka kumhanya, mhanyisa sezvaunonzwa. Kana jecha richipisa zvakanyanya, unogona kumhanya uchitevedza mvura kana kunyange kumucheto chaiko kwesefa. Chero zvazvingava, jecha, mvura uye mhepo inovhuvhuta ichapa kupikisa kwakakodzera pakufamba kwako, uye nhamba yemasuru inobatanidzwa mumamiriro ezvinhu aya inongowedzera. Shandisa maoko ako zvakanyanya sezvinobvira - izvi zvichapisa mamwe macalories. Chengetedza musana wako uye musoro wako kumusoro.
Nguva Yakare: 10 maminitsi
Akadzidziswa: kutsungirira, gumbo uye mhasuru dzemagaro
Simba: push-ups
Nyura pajecha, isa zvanza zvako zvakafara pamberi pako, wokotama kuitira kuti mutsipa wako, torso, uye hudyu zvive mumutsara wakatwasuka. Sarudzo iri nyore ndeyekutsigira mabvi ako, sarudzo yakaoma ndeyekutsigira masokisi ako. Iyo abs uye matako zvakati wedzeredzei, mapendekete akatwasuka. Paunenge uchifema, kotamisa magokora ako kune 90-degree angle nemajoini egokora ari pamusoro pemaoko. Exhale uye dzokera kunzvimbo yekutanga.
Nhamba yekudzokorora: 10-20
Nhamba yemaitiro: 3-4
Vakadzidziswa: mhasuru dzechipfuva, mapendekete, maoko
Balance: side plank
Gara neruoko rumwe rwakazorora padivi kuitira kuti ruoko rwuve pasi pefudzi chaipo. Wedzera makumbo ako uye simudza mabvi ako nechiuno kubva pasi, uchisiya chanza chako netsoka pajecha. Simudza rumwe ruoko rwako uye kurebesa mutsipa wako. Kuti zvive nyore kurovedza muviri, pfugama uye isa ibvi rako rezasi pasi, uchisiya imwe tsoka munzvimbo imwechete. Bata nzvimbo iyi uchifema zvakafanana uye zvakadzama.
Nguva: 45-60 masekondi
Nhamba yenzira: 1 padivi rega
Akadzidziswa: kuenzanisa, obliques, mapepa
Cardio: Kushambira
Kune cardio mutoro mubhokisi iri, takasarudza kushambira, sezvo kukurumidza kuchinja kwekushisa, kutanga, kuchaita inzwi remitsipa yeropa, iyo inobatsira zvikuru, uye chechipiri, ichasimbisa uye inopa simba rechipiri chekudzidzira. Zvese zviri nyore pano: kushambira mune chero chimiro kwemaminitsi gumi pasina kumira, kuyedza kuwedzera kumhanya kwako zvakanyanya sezvinobvira. Mvura yegungwa ichava nekugadzirisa paganda uye, nekuda kwekunyorovesa kwemuviri wose, kuchabatsira kuderedza kuonekwa kwe cellulite.
Nguva Yakare: 10 maminitsi
Vakadzidziswa: kutsungirira, tsinga dzeropa, tsandanyama dzemakumbo, musana, uye mapfudzi
Simba: mapapu
Kana wangosvika panyika, pakarepo tora nzvimbo yekutanga yemapapu: tora nhanho refu kumberi, ruramisa chipfuva chako, dhonza mudumbu rako kuti ubvise zvakanyanya kutsauka muzasi musana. Isa maoko ako pamberi pechipfuva, uchidzvanya zvanza zvako kune mumwe nemumwe: nenzira iyi iwe uchawedzera mhasuru dzepectoral mubasa. Kana iwe uchida kurerutsa basa racho, ingoisa maoko ako pabhandi rako. Iyi sarudzo ichaitawo kuti zvive nyore kuchengetedza kuenzanisa kana iwe ukawana zvakaoma kuenzanirana mujecha mushure mekushambira. Sezvaunofema, zvidzikisire pasi kune 90-degree angle pamabvi ako epamberi. Ita shuwa kuti haina kurembera pamusoro pechigunwe, asi inoramba iri pamusoro pechitsitsinho panzvimbo yakaderera. Sezvaunofema, enda kumusoro, uchiramba uchitsikirira zvanza zvako kune mumwe nemumwe.
Nhamba yekudzokorora: 20-30
Nhamba yemaitiro: 2 yegumbo rimwe nerimwe
Akadzidziswa: tsandanyama dzehudyu nemagaro, pectoral tsandanyama, kuenzanisa
Kuenzana: "yagle pose"
Mushure memapapu ako, tora kaviri kufema kwakadzika uye zorora zvishoma. Tumira uremu hwako pachitsitsinho chako chekurudyi, kanda gumbo rako rekuruboshwe pamusoro pebvi rako rekurudyi, uye nechigunwe chako chekuruboshwe, edza kusungirira pashin yegumbo rako rerudyi. Dzvanya makumbo ako pamwe chete zvakasimba sezvinobvira kuitira kuti pasave nemikaha pakati pezvidya zvako. Iye zvino batanidza maoko ako nenzira imwechete - ruoko rworuboshwe runotenderera kurudyi kubva pasi, zvanza pamwe chete. Tambanudza musana wako, unza mapendekete ako pamwe chete uye simbisa mhasuru dzako dzemudumbu. Deredza mapepa ako kure nenzeve dzako sezvinobvira, uye neminwe yako, pane zvinopesana, tambanudza kusvika kune imwe nzvimbo yakatambanudzwa mupamusoro trapezoid. Sarudza chero nzvimbo yakatarwa nekutarisa kwako (semuenzaniso, ngarava iri kure) uye fungisisa nezvazvo - izvi zvichakubatsira iwe zvirinani kutarisisa pachiyero. Femera zvakadzama uye zvakafanana. Kana zvakanyanya kuoma kuchengetedza kuenzana pajecha, saka iwe unogona kumira pamucheka kana tauro.
Nguva Yakareba: 1-2 maminetsi
Nhamba yenzira: 1 padivi rega
Akadzidziswa: kuenzanisa, kukwanisa kuisa pfungwa, chidya nemapfudzi tsandanyama
Cardio: kusvetuka
Kune iyi cardio exercise, unoda tambo yenguva dzose yekusvetuka. Zviri nyore kuwana mune imwe yezvitoro zvemahombekombe emunharaunda, kana iwe unogona kuitsiva, semuenzaniso, netambo gobvu kana jira refu refu. Chinhu chikuru ndechokusarudza kureba kwakakodzera: tambo yakapetwa nehafu inofanira kunge yakaenzana nechepakati kubva pachifuva kusvika kune zvitsitsinho, munyaya iyi ichave yakakwana yehurefu hwako. Svetuka nezvitsitsinho zvako zvakakwirira uye edza kumhara pazvigunwe zvako pane kutsika tsoka yako yese. Rangarira kuti jecha chimwe chinhu chinoomesera muchirongwa chedu, saka zvinonyanya kukosha kutevedzera nzira chaiyo. Mabvi uye majoini emakumbo anofanirwa kusungirirwa zvinyoro, usazvibvumira kuti zviwedzere. Iyo abs yakaoma, uye kumashure inoramba yakatwasuka.
Nguva: 20-30 masekondi
Nhamba yemaitiro: 4-5
Akadzidziswa: kutsungirira, gumbo uye ruoko tsandanyama
Simba: kumonyorora muviri.
Simba: kumonyorora muviri
Gara pajecha wakachinjisa makumbo pamberi pako. Isa zvanza zvako pamwe chete pamusoro wako, dzikisa mapendekete ako pasi uye uunze mafudzi ako pamwechete zvakasimba. Inhale uye, sezvaunofema, shandura muviri wese wepamusoro, musoro nemaoko kusvika kurudyi. Edza kuchengeta makumbo ako uye pelvis munzvimbo imwechete, bhuko rekuruboshwe rinoramba rakatsikirirwa pasi. Tambanudza musana, kurebesa mutsipa, chengeta maoko ako chaizvo pamusoro pemusoro wako. Wedzera kumanikidza nemaoko ako pamwechete. Sezvaunofema, dzokera kunzvimbo yekutanga, wobva waita kutendeuka kwakafanana kuruboshwe kune imwe kudzokorora. Kuita kuti zvinyanye kuoma, ita ma twist nemakumbo ako akatwasanudzwa pamberi pako (tsoka dzakafaranuka pamapfudzi) uye/kana kutambanudza maoko ako nenzira dzakasiyana.
Nhamba yekudzokorora: 15-20 pairs
Nhamba yemaitiro: 2-3
Akadzidziswa: musana mhasuru, oblique abdominal tsandanyama uye tsandanyama pamapfudzi
Chiyero: V-kudzikamisa ("kona").
Chiyero: V-kudzikamisa ("kona")
Kugara pamagaro ako, ruramisa musana wako uye simudza makumbo ako akakotama kubva pasi kuitira kuti gumbo rako rezasi rive munzvimbo yakatwasuka. Zvitsigire pasi pemabvi ako uye simbisa abs yako uchienzanisa pamuswe wako. Zvadaro edza kurega makumbo ako kwemasekondi mashomanana uye tambanudza maoko ako mberi. Muviri nemahudyu zvinofanira kuumbwa sebhii rechiLatin V. Kufema hakurasi. Kana zvakaoma kuramba uri munzvimbo iyi kwekutanga, unogona kubata zvishoma nezvanza zvetsoka dzako.
Nguva: 20-30 masekondi
Nhamba yemaitiro: 3-4
Akadzidziswa: chiyero, abs uye tsandanyama dzepamberi pehudyu
Kutonhodza Pasi: Kutambanudza
Sezvakaita chero kurovedza muviri, chirongwa chedu chinofanirwa kupedzwa nekutambanudza kudzoreredza mhasuru dzekushanda nekukurumidza uye zvakare kudzikisa kurova kwemoyo wako. Kufema kwakadzika uye kufema kunononoka, kwakasanganiswa nenzvimbo dzakareruka dzakatambanudzwa pajecha, zvichakubatsira kuti uzorore uye unzwe uchiwirirana nemasikirwo zvakare.