Mukati
Inonakidza uye sexy dumbu ine abdominal maekisesaizi kumba
Kana usina nguva yekuenda kugym, edza maekisesaizi aunogona kuita kumba. Nerubatsiro rwavo, unogona kuwana zvinokatyamadza mhedzisiro muchimiro chedumbu rakatsetseka rakatsetseka kana patani yemakubhi matanhatu.
Chii chaunoda?
Iwe haufanirwe kudzoreredza vhiri kuti ugone seti inoshanda yeabdominal maekisesaizi. Nekudaro, mamwe magadzirirwo achaita kuti kurovedza muviri kwako kuve kwakagadzikana uye pamwe kuve nyore zvishoma.
Saka, kana ukakwanisa kuwana:
- tafura-yakakwirira tafura (somuenzaniso, kofi), paunogona kuzorora tsoka dzako panguva yekumonyoroka
- meti yekudzidzira kana tauro pasi pemusana
- uremu dhisiki, dumbbells kana uremu hwechipfuva
- mimhanzi CD ine mutinhimira unopisa
Ipapo iwe une zvese zvaunoda!
Ndeapi maekisesaizi emudumbu akanakira maekisesaizi epamba?
Pamba, zviri nani kuita iwo maekisesaizi emudumbu ayo asingade yakakosha michina uye akagadzirirwa kushandisa uremu hwemuviri wako. Uyezve, sezvazvakazoitika, aya maekisesaizi akafanana uye kazhinji ndiwo anonyanya kushanda! Kudzidzira pasina midziyo inobvumidza iwe kuvandudza hunyanzvi hwekuita, uye unogona kuve nechokwadi chekuti uri kuita maekisesaizi ese nemazvo. Muimba yekurovedza muviri, isu tinowanzo fadzwa nemhando yepamusoro-ye-iyo-ye-ye-ye-ye-ye-yekushandisa michina uye kukanganwa kuti tekinoroji yakakosha zvakanyanya.
Pamba, zviri nani kuita iwo maekisesaizi emudumbu ayo asingade yakakosha michina.
Mune yakarongwa seti yemitambo yekutsikisa kumba, isu tichashandisa:
Aya ndiwo akakosha, epakati uye akakosha maekisesaizi emudumbu tsandanyama. Vanotipa nzira iri nyore uye inoshanda yekubudirira. Mushure mekupedza maekisesaizi aya, iwe uchashamisika kuti tsandanyama dzako dzichaneta sei!
Nzira yekuita sei maekisesaizi emimba nenzira kwayo?
Zvose zviitwa zvinotsanangurwa pasi apa zvinobva pamhando imwechete yekufambisa uye unyanzvi.
Kudzoka torsion – zviri nyore! Nezvanza zvako zvakazorora pasi kuseri kwezasi kumashure kuitira kuti rudzi rwechigaro chiumbwe. Tambanudza makumbo ako anenge akaenzana kusvika pasi uye wokotamisa zvishoma pamajoini emabvi. Simbisa tsandanyama dzako dzemudumbu. Nemamhasuru emudumbu akasimba, unokweva mabvi ako akabhenda kuchipfuva chako. Kana mabvi ako ari pedyo nembabvu yako, shandura mhasuru dzako dzemudumbu uchitarisana nezvanza zvako kuti uwedzere kutaridzika. Ichi ndicho chakavanzika chekudzosera kumashure crunches - kutenderera kudiki kwekupedzisira munharaunda yepelvic.
Mune shanduro dzakasiyana zvakajairika twist nzira imwechete inoshandiswa, kunze kwekuti imwe yadzo inowedzera torso twist. Muchinzvimbo chekutanga, iyo yakaderera kumashure inobata pasi, uye tsoka nemakumbo zviri patafura yekofi (dais), uye makumbo anoita 90-degree angle. Tinobatanidza maoko edu shure kwemusoro kana kuyambuka pachipfuva. Tinotanga kubvongodza - tinosimbisa mitsipa yemudumbu uye tinokotama muviri wepamusoro, kutanga kubva pamusoro, zvakanyanya sezvaunokwanisa, asi usingabvumiri kuti pasi pasi kuti ibve pasi. Tinodzikisira zvishoma nezvishoma kumashure uye tinodzokorora chiitwa pasina kumbomira zvishoma.
Kuita kumonyorora wedzera kutenderera kudiki kune rimwe divi panguva yekusimudza torso. Kumonyorora nezviremu kunoitwa nenzira imwechete, iwe unongoda kuisa huremu (dumbbells, disc) pachipfuva chako kuti ugadzire kumwe kuramba.
Rondedzero yechikamu chekudzidzisa
3 nzira kusvika 15, 20, 20 kudzokorora
3 nzira kusvika 15, 20, 20 kudzokorora
3 nzira kusvika 8, 10, 10 kudzokorora
Iyo yekupedzisa kubata kune abdominal maekisesaizi kumba
Rangarira kuti maekisesaizi ese anofanira kuitwa zvishoma nezvishoma. Vakadzi vazhinji vanoona kuti kuita ma-crunches pamwero wepamusoro kunowedzera kusimba kwekushanda kwavo, kunopisa macalorie akawanda, uye kunowedzera kuonda uye kukwezva. Ichi hachisi chokwadi. Iwe unogona chete kuwana zvakanyanya kubva pane ako ab maekisesaizi kana iwe ukaaita zvishoma nezvishoma, uchimanikidza mhasuru dzeanterior abdominal wall kuti dzishande "kupfeka uye kubvaruka."