Isu tiri kutaura nezve maekisesaizi, kurongeka kwekuita izvo zvinoshandura chimiro chako kupfuura kuzivikanwa.
Kunyange kana iwe uchigara uchienda kumitambo yekurovedza muviri uye uchiona kuchinja kukuru kwehuremu, mativi haaperi kusvika pakupedzisira. Asi nzvimbo dzine dambudziko dzinogona kubviswa nekudzidziswa kwakakosha. Wday.ru inopa zvitanhatu zveakanyanya kushanda muchiuno uye wasp maekisesaizi kuti akubatsire kutaura zvakanaka muhudyu dzako zvachose.
Tinobvisa Boca. Basa rekutanga: "bhasikoro"
Rara nemanhede, isa zvanza zvako kumashure kwemusoro wako uye tambanudza magokora ako zvakafara kumativi.
Tsoka dzakarembera, mabvi akakotama ari madhigirii makumi mapfumbamwe uye akanyatsomira pamusoro pechiuno.
Simudza mapepa ako kubva pasi uye tambanudza mutsipa wako - iyi ndiyo nzvimbo yekutanga.
Inhale, paunenge uchifema, shandura muviri kuruboshwe, dhonza gokora rako rekurudyi uye ibvi rekuruboshwe wakanangana.
Panguva imwecheteyo, wedzera gumbo rako rerudyi kubva kwauri (iyo iri pedyo nepasi, iyo yakanyanya kuoma).
Paunenge uchifema, dzokera kunzvimbo yekutanga. Wobva waita zvimwechetezvo kurudyi kuti upedze kudzokorora kumwe chete.
Nhamba yekudzokorora: 20-25
Nhamba yenzira: 2
Shandisa: tsandanyama dzemudumbu
Exercise 2: bvisa mativi ane gumbo rinosimudza
Rara nedivi, wozorora negokora rako rezasi, wobvisa rumwe ruoko nekuseri kwemusoro wako.
Paunenge uchifema, simudza gumbo repamusoro 30-40 cm pamusoro peiyo yakaderera, uchifemera mweya, zvinyoronyoro dhonza gumbo rezasi kune repamusoro uye bata nzvimbo iyi kwechipiri.
Inhale uye paunenge uchiburitsa, unza makumbo ose pasi. Edza kusadonhedza muviri mberi kana kumashure.
Kana zvakaoma kuchengetedza chiyero, isa ruoko rwepamusoro pasi, uchiwedzera nzvimbo yekutsigirwa.
Musana unoramba wakatwasuka mukati mekuita basa, mutsipa wakareba, mapendekete akatwasuka.
Nhamba yekudzokorora: 15-20
Nhamba yenzira: 2 parutivi rumwe norumwe
Shandisa: abductors echidya, oblique tsandanyama dzedumbu
Exercise 3: kukotama nebhora
Ichi chiitwa chinogona kuitwa zvese ne gymnastic bhora uye netauro rinogara rakatambanudzwa mumaoko ako (yechipiri sarudzo iri nyore).
Svika pamabvi ako, simudza maoko ako kumusoro uye tora mweya wakadzika.
Paunenge uchifemesa, simudza muviri wako kudivi rekurudyi, uchiedza kuchengetedza chiyero uye kuchengeta chiuno chako uye pelvis isingafambi.
Sezvaunofema, dzokera kunzvimbo yekutanga uye tambanudza.
Exhale mune imwe nzira, inhale kumashure. Iko kukotama kwemuviri kunofanira kuitika muchiuno chaimo, nepo kuputika kwechiuno hakuwedzere.
Kuita kuti zvive nyore kuchengetedza nzvimbo yakarurama, sanganisira mubasa re gluteal muscles uye abs. Iyo yakaderera yekurerekera kwedivi kunoitwa, nekukurumidza iwe uchakwanisa kubvisa mativi.
Nhamba yekudzokorora: 15-20 peya dzemateru
Nhamba yenzira: 2
Shandisa: oblique abdominal tsandanyama, tsandanyama dzepafudzi (static)
Exercise 4: triangle pose
Iyi yoga asana haingoshande yako lateral tsandanyama, asi zvakare inovandudza kutambanudza kwegumbo, kubatsira nekudzikamisa kudzidziswa, uye kungodzoreredza kufema kubva kune matatu apfuura maekisesaizi.
Mira netsoka dzako dzakafara zvikuru (zvinenge zvitatu zvakafara pakati petsoka), chigunwe chekurudyi chiri kunze zvizere uye chekuruboshwe madhigirii 45 mukati.
Tambanudza maoko ako kumativi, zvanza zvakatarisa pasi.
Inhale, sezvaunofema, svika paruoko rwako rwerudyi, uchichengeta maoko ese ari maviri akaenzana pasi, uye wedzera mativi ako diagonally.
Mushure mokunge torso yaenda kuhama yakarurama kune pelvis uye kureba zvakanaka, isa ruoko rwako rworudyi pagumbo rako rezasi, uye simudza ruoko rwako rworuboshwe kumusoro, chanza chako chakatarisa mberi.
Edza kuitira kuti mativi panguva ino anenge asina kutenderedzwa, pane zvinopesana, dhonza mbabvu dzekuruboshwe, nokudaro uchisundira kurudyi pasi uye uchiramba uchirebesa.
Nenzira yakanaka, panofanira kuva nekatatu mukati merutivi rworudyi, gumbo uye ruoko.
Bata iyi nzvimbo yekufema gumi, wozodzokorora kune rumwe rutivi.
Nhamba yenzira: Mazana maviri kudivi rimwe nerimwe
Shandisa: oblique abdominal tsandanyama, gumbo tsandanyama
Hoop yenguva dzose inogonawo kupa chiuno chako chimiro chakapinza. Nekuda kwekuita masaja, kutenderera kweropa munzvimbo ine dambudziko kunovandudzwa, cellulite inobviswa uye ganda rinosimbiswa. Naizvozvo, kana iwe usina mukana wekushanyira nyanzvi masseur 2-3 kanomwe pasvondo, tenga hula hoop, zviri nani nezvinhu zvemassage, uye sanganisira 10-15 maminetsi ekutenderera muchirongwa. Newbie tip: Tanga hoop yako yekurovedza muviri mune zvipfeko zvinobata-bata kudzivirira mavanga uye kuvava.
Duration: approx. 5 min.
Nhamba yenzira: 2-3
Shandisa: mhasuru dzese dzemudumbu, tsandanyama dzekumusana, zvidya nemagaro
Rara nerutivi rwako rworuboshwe, tambanudza makumbo ako, uye isa gokora rako pasi pefudzi rako.
Sendamira paruoko rwako uye simudza zvidya uye pelvis kubva pasi, uchigovera huremu pamucheto wekunze wegumbo rekuruboshwe uye paruoko rweruboshwe.
Ruoko rwechipiri runogara kurutivi rworudyi, uye muviri wose uri mumutsara wakarurama.
Kana uchida kurerutsa pose, kotamisa uye isa ibvi rako rekuruboshwe pasi, uchisiya rutsoka rwako rwerudyi panzvimbo yemukati yetsoka.
Bata nzvimbo iyi kwemasekonzi 30-40, wobva waita zvinyoro-nyoro zvinyoro-nyoro zvepelvis kumusoro nekudzika nediki amplitude.
Iva nechokwadi chokuti mutsipa hauna kupfupiswa, uye chifuva chinoramba chakazaruka. Dzokorora zvose kune rumwe rutivi.
Duration: 30-40 sec statics + 20-30 sec. "Zvitubu"
Nhamba yenzira: 2 parutivi rumwe norumwe
Shandisa: oblique abdominal tsandanyama, tsandanyama dzepafudzi
Murairidzi mukuru we network yemafitness studio KUSIMBETSA, murayiridzi wemapoka eboka uye nekudzidzira wega
"Kuwedzera mativi imhanho yezvikonzero zviviri: tsandanyama dzemudumbu dzakasununguka uye mafuta emuviri. Zvinhu zviviri izvi zvinogona kukanganiswa, - anodaro Denis Solomin, mudzidzisi mukuru weSMSTRETCHING fitness studio chain. -Kuitira kuti tsandanyama dziwedzere, kurovedza muviri kunodiwa pamuviri wese, uye kwete panzvimbo yedambudziko chete. Kana zvisina kudaro, yakazara nekuwedzera kwehuwandu hwemhasuru mudumbu. Asi toni yemamhasuru edunhu redumbu inodiwa.
Panewo zvishoma zvinyengeri: kuita kuti chiuno chiite sechitete, unoda kuwedzera mahudyu, mabheti, maoko uye kumashure. Kana iwe ukawedzera vhoriyamu shoma kunzvimbo idzi, chiuno chichaita sediki.
Mafuta anogona kubviswa nenzira yakazara: ita macalorie-kuverenga maworkout, kuderedza zvikamu, kana kutsiva chikafu. Ini ndinokurudzira kuverenga macalorie kuti akubatsire kunzwisisa kuti yakawanda sei kana kuti zvishoma sei zvaunodya pazuva. Iwo maekisesaizi akanyorwa muchinyorwa akanakira toning tsandanyama dzako. Kana iwe ukawedzera kuwedzera koriori kuverenga, saka iwe unogona zvechokwadi kuwana muviri wakakwana.
Chinhu chimwe chete chandingawedzera maekisesaizi tsandanyama dzemudumbu dzakadzika.
Mira pamberi pegirazi uye isa maoko ako kumashure kwemusoro wako.
Infemera zvakadzama kuitira kuti mbabvu iwedzere uye mbabvu dzionekwe mugirazi.
Wofemesa mweya wese zvinyoro nyoro, sekunge uri kufuridza makenduru zana pakeke. Mbabvu dzinofanira kuvanzwa uye chiuno chinofanira kusimbiswa. Iwe uchanzwa kushushikana mudumbu rako, pamberi uye kumativi.
Dzokorora chiito ichi, kudzora kufamba kwembabvu uye kunzwa dumbu rakatambanudzwa uye kuomesa sezvarinobvumirana.
Ita 12-15 reps ye 3-5 seti. Ita mangwanani, manheru, uye usati wadzidzira. Kana musoro wako ukatanga kutenderera kubva pakufema kwakasimba, saka dzikisa huwandu hwekudzokorora kekutanga uye usvike nhamba dzakakurudzirwa panguva yekurovedza kunotevera. “