Epamusoro-50 maekisesaizi emhasuru dzedumbu: deredza uremu uye simbisa kudhinda

Mukati

Maekisesaizi edumbu: izvo zvaunoda kuti uzive
- Mitemo yekurovedza muviri yedumbu kumba:
- Ronga kurovedza muviri kwedumbu rakadzika
Cardio kurovedza dumbu
Exercises yemudumbu mhasuru kumusana
Exercises yemudumbu mhasuru mubhawa
Exercises yemudumbu mhasuru wakamira
Exercises yemudumbu mhasuru, musana uye lumbar
Mavhidhiyo ane maekisesaizi emhasuru yemudumbu muRussia

Kurota kudzikira uremu mudumbu kubvisa mativi uye kudzikisa chiuno? Kutanga kuita maekisesaizi edumbu rakadzika pamba nhasi! Abdominal iwe unoda mashoma emidziyo uye diki nzvimbo mumba.

Tinokupa sarudzo yemhando yepamusoro yezvimiro zvemuviri wedumbu, izvo zvinonyatso kukubatsira kuomesa abs uye kurasikirwa nemafuta muchiuno nzvimbo.

Maekisesaizi edumbu: izvo zvaunoda kuti uzive

Usati waenderera kusarudzo yekurovedza muviri kwedumbu kumba, zvinofanirwa kutaurwa kuti kurasikirwa kwekurema kunoitika chete kana iwe uchidya chikafu zvishomakupfuura iyo muviri unokwanisa kushandisa pane simba (kureva, idya mukati mekakori kadiki). Kana iwe ukasachengeta zvirambidzo zvezvekudya, ipapo mafuta emuviri haazodzike kunyangwe zviitwa zvezuva nezuva zvetsandanyama dzemudumbu.

Naizvozvo kuti ubudirire uremu munzvimbo yemudumbu wakakosha zvinhu zvitatu:

Kushayikwa kwemakori uye chikafu chakakodzera
Kudzidzira kuita toni yemudumbu
Cardio kurovedza kupisa mafuta

ZVESE NEZVOKUDYA

Mitemo yekurovedza muviri yedumbu kumba:

Kana iwe uchida kuwana rakatetepa dumbu munguva pfupi, yako kurovedza inofanirwa kusanganisira cardio kurovedza kupisa mafuta uye kurovedza kuratidza turu yemudumbu. Naizvozvo, chirongwa chekurovedza dumbu rakadzika chinogona kukamurwa muzvikamu zviviri: Cardio Workout (15-20 maminetsi) uye kurovedzwa kweiyo yese tsandanyama corset (15-20 maminetsi). Chikamu chechipiri chinosanganisira kurovedza muviri kwedumbu kumusana kwake, kumira mubhawa - paunofunga. Zvichida, chirongwa chekurovedza muviri ndicho chakanyanya kusiyana.
Iyo yakazara nguva yekuoma kwakadaro kwekudzidzira kwemudumbu ndeye 30-40 maminetsi, iwe unofanirwa kubata ne 2-3 nguva pasvondo. Ehezve, iwe unogona kudzidzisa zvakanyanya kana kushoma kazhinji zvichienderana nezvinangwa zvako nenzvimbo dzedambudziko.
Usati warovedza muviri mudumbu zvinokurudzirwa kuita kurovedza muviri, mushure mekurovedza muviri kuita kutambanudza.
Kana iwe uchida kudzikira uremu mudumbu nekukurumidza, zvinogara zvirinani kutarisa kune cardio kurovedza. Iyo inogara ichinyanya kushanda pakupisa mafuta pane kungoita zvemudumbu. Ive neshuwa yekutarisa yedu yakagadzirira cardio Workout yekurema uremu
Kuti uwane kupisa kwakanyanya kwemafuta emudumbu, zvinodawo kuwedzera zviitwa zvezuva nezuva: famba zvakanyanya, tora mafambiro enguva dzose, ushandise zvishoma kutakura sarudza zviitiko zvekuzorora mukati mevhiki. Akakurumbira emagetsi emazuva ano ayo anoteedzera zviitiko mukati mezuva anogona kuve wako akanaka mubatsiri mune ino kesi. Semuenzaniso, yakasimba bracelet.
Kune kumwe kurovedza pamhasuru dzemudumbu ungangoda dumbbell. Paunotsiva mabhodhoro epurasitiki nemvura kana jecha. Pakati pezvinhu zvinobatsira zvekusimbisa uremu mudumbu zvakare cherekedza pane fitball uye huremu.
Kupesana nekutenda kwakakurumbira, kurovedzwa mumafirimu ezvekudya hakuzokubatsire kurasikirwa nemuviri nekukurumidza munzvimbo yemudumbu. Iyi tsika inopawo mutoro uri pamoyo, nekudaro kudzikisira kwemafuta mafirimu haina kukanganiswa zvachose.

NZIRA DZOKUDZIDZA NETE UYE KUBVISA DZIMBA DZEMA

Kana iwe uchida kushanda pane zvinopfuura tsandanyama dzemudumbu, asi zvakare pamusoro pemuviri wese seyakazara, ndokumbirawo uone yedu imwe muunganidzwa wezviitwa zvinoshanda.

Wepamusoro makumi mashanu anonyanya kurovedza muviri emakumbo epamba
Wepamusoro makumi mashanu anonyanya kuita maekisesaizi ezvigaro kumba
Wepamusoro makumi maviri ekurovedza muviri kumba kwevakadzi

Ronga kurovedza muviri kwedumbu rakadzika

Exercises kusarudzwa kwezvipo pazasi. Unogona kuchinjisa kurovedza muviri, wozvigadzirisa kana kuwedzera matsva.

Cardio kurovedza (15-20 maminetsi): mashanu maekisesaizi mudunhu 30 seconds inoshanda - 30 seconds zorora or 45 seconds inoshanda - 15 seconds zorora, dzokorora kurovedza mumatanho matatu, pakati pekutenderera 3-1 maminetsi ekuzorora.
Kumira kurovedza + kurovedza kumashure (10-12 maminetsi): 8-10 maekisesaizi maererano nechirongwa 40 seconds inoshanda - 20 seconds zorora or 50 seconds inoshanda - 10 seconds zorora. Mushure mekuita kwese kwechina kana kwechishanu, unogona kutora nguva pfupi.
Bhandi + rovedzo rakarara padumbu (10-12 maminetsi): 8-10 maekisesaizi maererano nechirongwa 40 seconds inoshanda - 20 seconds zorora or 50 seconds inoshanda - 10 seconds zorora. Mushure mekuita kwese kwechina kana kwechishanu, unogona kutora nguva pfupi.

Cardio kurovedza dumbu

Cardio kurovedza muviri kwemudumbu kuchakubatsira iwe kupisa akawanda macalorie, kumhanyisa metabolism uye kutanga mafuta kurasikirwa maitiro uye nekusimbisa mhasuru yemudumbu. MaCardio maekisesaizi ndiwo akanakisa kumhanya munguva yepakati, semuenzaniso, masekondi makumi matatu ekushanda kwakanyanya + masekondi makumi matatu kuzorora (kana TABATA), zvinobatsira kudzidzisa zvakanyanya zvakanyanya.

Kana iwe uine zvinopesana zvehutano, ingoita maekisesaizi pasina kusvetuka uye kumhanya, uchiyedza kuchengetedza kumhanya kwakanyanya. Semuenzaniso, panzvimbo yekurovedza muviri "Kumhanya kwakatwasuka" ingo dhonza mabvi ako kubhokisi rako muchimiro cheplank. Chinhu chakanyanya kukosha mukushanda kwe cardio kuchengetedza kupisa mu gyrosigma zone, kwete kuita maitiro ekurovedza muviri.

1. Kumhanya nekusimudza mabvi akakwirira

2. Mutsiva

3. Kusvetuka kubereka maoko nemakumbo

4. Kufamba mubhawa

5. Jogging yakatwasuka

6. Gakanje

7. Simudza mabvi pachipfuva

8. Burpee (inogona kuitwa pasina Push-UPS)

9. Kusvetuka netambo nekusimudza makumbo

10. Jump mubhawa

Exercises yemudumbu mhasuru kumusana

Iwo maitiro akajairika edumbu rakapetana ndiwo maekisesaizi akarara kumusana kwako - sarudzo ndeyokugara-UPS, kusimudza gumbo, kudhonza mabvi ake kuchipfuva chake nezvimwewo. dumbu (rakatwasuka uye rakatsetseka), zvinoreva kuti dumbu rako rakatsetseka uye rakaringana. Munguva yekurovedza muviri kumashure, dumbu rako rinofanirwa kukwiridzirwa kumusoro uye kumashure rakadzvanywa pasi. Iwe haugone kudzora musana wako, kubvarura rako repazasi kumashure kubva pasi uye kuita iyo jerk kufamba, zvikasadaro pane njodzi yekukuvara. Edza kukwevera guvhu kumuzongoza uye kuti uite maekisesaizi zvinyoro uye nekufunga.

Uyezve cherekedza kuti mukurovedza kwakadaro kwedumbu rakapetana kunofanirwa kurapwa nekuchenjerera kwakanyanya kana uine matambudziko emusana. Misiyano dzakasiyana dzekukanganisa dzinopa kushushikana kumusana uye chiuno, saka izvi zviitwa zvemudumbu zvinogona kukonzera kurwadziwa kana kusagadzikana munzvimbo ino yemuviri. Kana iwe uine marwadzo panguva yekurovedza muviri mudumbu kumashure, saka zviri nani kwenguva pfupi kuti usadzidze. Tsiva iwo nemaekisesaizi edumbu akamira panzvimbo uye mabara (ayo achakurukurwa pazasi). Mushure mekusimbisa macorset mhasuru kune aya maekisesaizi, unogona kudzoka.

1. Kumonyanisa

2. Kumonyanisa netsoka bata pasi

3. Mabvi anosvika pachipfuva

4. Bata makumbo

5. Oblique inokanganisa kutsoka

6. Kumonyoroka kaviri

7. Chigero

8. Bhasikoro

9. Mboro ine makumbo yakatambanudzwa

10. Kukwidza makumbo

11. Denderedzwa kutenderera kwetsoka

12. Chikepe

13. Russian monyorora

Exercises yemudumbu mhasuru mubhawa

Plank ndeimwe yeanonyanya kurovedza muviri kune rakadzika mudumbu. Izvo zvinobatsira kwete chete kupomba zvakananga uye oblique dumbu mhasuru uye kusimbisa iyo yese tsandanyama system seyakazara. Verenga zvimwe nezve ese mabhenefiti epuranga uye misiyano yaro, ona chinyorwa: Plank: sei mabhenefiti uye zvinokuvadza zve + 45 zvakasiyana zvemabhande.

1. Bhandi

2. Rongedza pamagokora

3. Kufamba mubhawa

4. - Bata bhanhire

5. Vanokanganisa mutambo

6. Kutenderera kweruoko mune tambo

7. Kumuka kwemaoko mutambo

8. Kukwirwa kwemakumbo mutambo

9. Mhungu

10. Padivi rerutivi

11.Kumonyanisa kudivi rerutivi

12. Kupuruzira kwemakumbo mune yakatarisana bracket

Exercises yemudumbu mhasuru wakamira

Imwe nzira yakakura yekuwedzera kurovedza kwechinyakare kwedumbu pasi zviitwa zvinoitwa zvakamira. Panguva yekuitwa kwese kwese kuita kushoma mukana weiyo isiriyo nzvimbo yemusana uye nekudaro panjodzi yekukuvara uye kuwedzera. Kutanga, haufanire kuita maekisesaizi nema dumbbells, unogona kutanga kudzidziswa uye usina zvimwe zvekushandisa.

Bata gokora rebvi

2. Kukwidza makumbo

3. Anotendeuka muviri ne dumbbells

4. Side curl ine dumbbell

5. Materu ane dumbbells pasi

6. Tilts mune chinzvimbo che squat

7. Materu ane dumbbells munzira ye

8. Tendeuka uine lunge

9. Mabvi anosvika pachipfuva

10. Chigayo

Exercises yemudumbu mhasuru, musana uye lumbar

Ichi chimwe chiitiko chinoshanda kwazvo pamhasuru dzemudumbu. Munguva yekuita kwavo iwe unosimbisawo mhasuru dzemusana uye chiuno, inova yakanaka kudzivirira marwadzo mumuzongoza uye kubatsira kuvandudza mamiriro.

Zvese nezve kurovedza muviri, SUPERMAN

1. Superman

2. Superman akareruka

3. Superman nemaoko akarambana

4. Kushambira

5. Kuvhima imbwa

Zvezvipo zvekunyora hombe ndinokutendai kune YouTube chiteshi: Rarama Wakakodzera Musikana, FitnessType, mfit.

Mavhidhiyo ane maekisesaizi emhasuru yemudumbu muRussia

Kana iwe uchida kurovedza pane yakapedzwa vhidhiyo yekurovedza kwematumbu emudumbu, isu tinokupa iwe 5 inoshanda kwazvo vhidhiyo yedumbu rakapfava mumutauro weRussia kubva kune vanonyanya kufarirwa varairidzi paYouTube.