Mukati
- Zvimiro zvekudzidziswa panzvimbo yakamira yekudhinda
- 15 kurovedza dumbu rakamira
- Workout yedumbu yakamira kubva HASfit
- Workout yedumbu yakamira kubva kuFitnessBlender
- Workout yedumbu yakamira kubva kuna Amy BodyFt
- Exercise yedumbu yakamira kubva kuGymRa
- Exercise yedumbu yakamira kubva kuChloe Ting
- Exercise yedumbu yakamira kubva kuna Jessica Smith
- Barna kurovedza muviri kwedumbu rakamira kubva kuna Linda Wooldridge
- Ballet Workout yedumbu Dancer yakamira kubva kuLazy Matipi
- Kubata mudumbu kwakamira kubva kuna Nicole Perry
- Kubata mudumbu kwakamira kubva kuna Ekaterina Kononova
- Kubata mudumbu kwakamira kubva kuna Tatiana Melamed
Ndaneta nemakanda nemapuranga eABS? Kana uine matambudziko nemusana wako uye chiuno, saka unonzwa kusagadzikana kuita maekisesaizi pasi? Kukupa imwe yakanakisa imwe sarudzo: sarudzo yemitambo yedumbu yakamira isina yakasarudzika sit-UPS nemapuranga.
Zvimiro zvekudzidziswa panzvimbo yakamira yekudhinda
Yakawanda kudzidziswa kunoitwa pane yekudhinda mune yakatarwa chinzvimbo kana munzvimbo chinzvimbo. Munguva yezvikamu izvi pane mutoro wakasimba pamusana uye nekukanganisa kudiki muhunyanzvi hwekurovedza muviri unogona kunzwa kurwadziwa kumusana, mutsipa kana kumashure kumashure. Izvi zvinonyanya kutyisa kune avo vane chirwere chisingaperi kana chakanyanya musana - mune iyi kesi, chero eirovedzo inoda kuitwa nekuchenjerera kwakanyanya.
Sezvaunoziva, kurasikirwa uremu hazvidiwe kuti uchinjise muchina. Dumbu rakakora rinoenda nemitezo inonzwisisika muchikafu uye kurovedza muviri kwemuviri wese. Nekudaro, kurovedza muviri kweiyo abs kunobatsira kusimbisa mhasuru corset, iyo yakakosha zvakanyanya kune hutano hwedu. Pumped KOR inobatsira kuchengetedza yakatwasuka kumashure uye inovandudza mamiriro. Zvakare yakasimba mhasuru corset inoderedza mutoro kumusana panguva yesimba uye cardio kurovedza muviri. Asi kana iwe uchipesana kurodha pasi muchina pasi, saka imwe nzira yakanaka kurovedza kunoitwa kwakamira.
Sarudzo yezvirovedzo zvemudumbu-zvakavakirwa matambo
ani kunyanya kurovedza muviri kwakakodzera kwedumbu rakamira:
- kune avo vanoda kusiyanisa Workout yavo yedumbu
- avo vasingarovedze pasi nekuda kwematambudziko emusana
- avo vakanyatso kuoma kuita crunches nemapuranga
- avo vane dzimba dzakaomarara kana dzinotonhora uye vasina Mat
- kune avo vanofarira kuenda panze uye vanofarira kumira kwemaekisesaizi
Ndeapi mabhenefiti ekudzidzira pane vezvenhau kusimuka? Kutanga, zvidzidzo zvakadaro zvinosanganisira basa kwete chete mhasuru dzemudumbu asiwo mhasuru dzemusana, maoko nemagaro. Chechipiri, nekushanda akawanda mhasuru mapoka iwe uchapisa yakawanda yakawanda macalorie pane kuita crunches pasi. Chechitatu, kurovedza muviri mudumbu kwakamira zviri nyore kwazvo kuti ubatanidzwe neakadhioidhi (haufanire kuchinja chinzvimbo chakatwasuka chehurefu hwemuviri), iyo inonyanya kubatsira kune avo vanoda kuonda. Workout yakamira yekudhinda inosanganisira akasiyana siyana ekumonyanisa, kupeta, kutendeuka, kukotama, ayo anosanganisira ese epakati mhasuru.
Kunongedzerwa kwekurovedza muviri kunowanzoita maminetsi gumi kusvika gumi, kuti igone kudzokororwa mu 10-20 denderedzwa kuti ishandise seKuwedzera kana kusanganisa makirasi mazhinji muchirongwa chimwe. Kune mamwe maekisesaizi iwe unozoda dumbbells kana mabhodhoro emvura. Kurudzira iwe kudzvanya kudzidzisa 3-4 nguva pavhiki kwemaminitsi gumi nemashanu or 1-2 nguva pavhiki kwemaminitsi gumi nemashanu. Kunyangwe iwe uine dumbu rakapetana, usakanganwa kushanda pakusimbisa mhasuru yemudumbu kuti udzivise matambudziko emusana nekuda kwekushaya tsandanyama corset.
15 kurovedza dumbu rakamira
Workout yedumbu yakamira kubva HASfit
Pamwe chirongwa chepamusoro-soro uye chiri nyore chezvenhau chakapa makochi HASfit. Muvhidhiyo yavo mune 3 maekisesaizi edumbu ayo anoitwa akamira. Ivo vanopedza kwemaminetsi 13-15, kune izvo zvidzidzo, iwe uchazoda mwenje dumbbells. Varairidzi vanoratidza 2 sarudzo yekurovedza muviri: yakapusa uye yakaoma, kuti iwe ugone kushandura chirongwa ichi kuti chikwanise maficha ako.
Wepamusoro makumi maviri epfupi kurovedza kwedumbu kubva HASfit
Workout yedumbu yakamira kubva kuFitnessBlender
Iyo yakanyanyisa kudzidziswa pane yakamira yekudhinda inopihwa kune chiteshi FitnessBlender. Inoita maminetsi makumi matatu uye ichakubatsira iwe kunyatso shanda iyo corset yemhasuru. Iwe unowana 30 yakaderera maitiro maitiro anodzokororwa mumatatu matatu. Mamwe maviri ekurovedza muviri kubva kuFitnessBlender ekupedzisira maminetsi gumi, unogona kuashandisa seAddlement.
Cardio Workout yedumbu kubva kuFitnessBlender
Workout yedumbu yakamira kubva kuna Amy BodyFt
Kushanda pane yakapfava yekurovedza kumuchina wakamira ipapo uye mudzidzisi waAmy, iyo inotungamira chiteshi BodyFit. Makirasi ese ari maviri anomhanya kwemaminitsi gumi, iwe unozoda dumbbell. Amy akawedzera mukirasi kudzikira kwekukanganisa kurovedza muviri, asi moyo wako unowedzera nekuda kwekudzokorora nekukurumidza. Vhidhiyo yechipiri yakanyanya kuwedzera mutoro.
Exercise yedumbu yakamira kubva kuGymRa
Youtube chiteshi, GymRa inopa yakadzama nguva yekudzidziswa yekupisa macalorie, ayo anoshandura cardio uye mudumbu maitiro ekumira. Chidzidzo chinotora maminetsi gumi. Zvekurovedza muviri, iwe uchazoda mwenje dumbbells, asi iwe unogona kuzviita pasina ivo.
Workout yezvidya uye magaro kubva kuGymRa
Exercise yedumbu yakamira kubva kuChloe Ting
Basa rinonakidza uye rinoshanda rekusamira rakamira rinopa murairidzi Chloe Ting. Iwe uchawana zviitwa gumi zvinoitwa mudunhu re10 masekondi kushanda / gumi masekondi zororo. Chirongwa ichi chinosanganisira kukanganisa kwe cardio kurovedza muviri, asi murairidzi anoratidzira yakareruka vhezheni yechiitwa, saka chiitiko ichi chinoenderana nemudzidzi asina ruzivo.
Exercise yedumbu yakamira kubva kuna Jessica Smith
Imwe pfupi yemaminetsi gumi-emitambo yekurovedza inopa Jessica Smith. Kukumirira iwe 10 inoshanda kurovedza neakareruka dumbbells, ayo aunoshanda nawo mhasuru uye kupisa macalorie.
Barna kurovedza muviri kwedumbu rakamira kubva kuna Linda Wooldridge
Linda Wooldridge anopa kudzidziswa kwedumbu dhizaini barnych yekudzidzira. Maekisesaizi anoitwa pamwe nekubatanidzwa kunoshanda kwemhasuru dzezvidya nemakumbo, saka iwe unozoshanda pane ese matambudziko matambudziko. Chidzidzo chinotora maminetsi makumi maviri.
Workout yemakumbo kubva kuna Linda Wooldridge pasina squats uye kusvetuka
Ballet Workout yedumbu Dancer yakamira kubva kuLazy Matipi
Uku kumwe kudzidziswa kwe ballet nekusimbisa munzvimbo yechiuno nedumbu, youtube chiteshi, Matanho Ekutamba Matambi. Iwe wakamirira kurovedza kwakanaka nechigaro (makehift lathe), iyo inosanganisira kwete chete muviri asi nemuviri wese. Yakanaka maminetsi gumi nemashanu evateveri verudzi urwu rwekudzidzisa.
Kubata mudumbu kwakamira kubva kuna Nicole Perry
Kune ino yemaminetsi makumi maviri-ekurovedza mupepanhau iwe unozoda mishonga mabhora, asi iwe unogona kushandisa yakajairwa dumbbell kana kuita pasina yekuverenga. Iwe unowana 20 denderedzwa rezviri nyore kurovedza kwemhasuru corset, pakati pematenderedzwa miniti break.
Kubata mudumbu kwakamira kubva kuna Ekaterina Kononova
Uku kurovedza kunobva kuna Ekaterina Kononova muchinda akamirawo. Chirongwa ichi chinomhanya maererano nechirongwa: 45 masekondi anoshanda / masekondi gumi nemashanu zororo. Pakati pekurovedza Catherine anopa kumhanya pagumbo rinotumbuka rinosimudza. Iwe unowana anoshanda kwazvo maminetsi gumi kusvika padumbu rakadzika.
Mavhidhiyo gumi ekudzora uremu pasina kusvetuka kubva kuna Ekaterina Kononova
Kubata mudumbu kwakamira kubva kuna Tatiana Melamed
Uku kumwe kudzidziswa kwemhando yepamusoro mumutauro weRussia nehurefu hwemaminitsi gumi kubva kuna Tatiana Melamed. Iwe unozoda dumbbells. Kurovedza muviri kunosanganisira kuita zviitwa zvishanu zvinoitwa zvekudzokorora makumi maviri pagumbo rimwe nerimwe.
Kana iwe uchitsvaga inoshanda inoshanda kunze kwenzvimbo dzedambudziko, iwe uchaona zvakare:
- 18 kurovedza muviri kune mutete muviri uye magaro akanaka aine bhendi yekusimbisa muviri
- Wepamusoro gumi nemaviri ekudzidziswa kwesimba neanowedzera tubular yemuviri wese
- Tungamira kuvadzidzisi vekusimba kumba
Dumbu, Musana uye chiuno