A nyore kuekisesaiza pamba

muviri Beautiful - hope mumwe munhu, zvisinei kuti murume kana mukadzi, zera uye munzanga. Zvisinei, kuti mudye zvakanaka, asi achiri shanyira kugara yokurovedza muviri kure nomumwe nomumwe wedu tine nguva. Unofunga sei kubvisa sagging tsandanyama, kuti vauye muviri, uye kunyange kusamufadza? Uye pano pane chirongwa kumba vanga vaneta kuti atore kushoma nguva. Zviri chinodiwa kuita mazuva ose, asi kana uri munhu kubatikana, unogona kupira mazuva anopfuura mashomanana pavhiki panguva iyi nyore, asi zvakakodzera chaizvo kuti muviri kuita.

Uyewo kucherechedza kuti kudzidziswa chirongwa kumba presupposes kuvapo chinjikira bhaa uye vaviri dumbbells. The yokupedzisira inogona kutengwa pachitoro, zvakanaka, sezvinoita chinjikira bhaa anogona kuiswa chubhu muna rimwe namasuwo. Saka, kana vose midziyo wagadzirirwa uye chinonyanya kukosha - uri kuti zvirire zvemitambo uye utano - isu kutanga!

1. Rutoto pamusoro dumbbells dzimwe nzvimbo mbiri - akamira yakananga uye tilted madhigirii 90. Hazvina kufanira kuti vanhuwo musha kuekisesaiza ane haibatanidzi pachiitwa ichi, asi matiroko rudo yokurovedza muviri wake. Zvinobatsira anodziya, uyewo zvinoita kuti kudzorerwa mamiriro. Weight dumbbell sarudza ichi, yamuchakwanisa kuva akasununguka kushanda.
2. Tsandanyama ari makumbo uye magaro zvinogona nyore kurovedza uchishandisa kurwisa. Vakadzi - ichi zvingagadziriswa wakakwana nokuda sagging ari kupfuura matambudziko nzvimbo, uye kuti varume - chiitwa kuvandudza sangano Kufambisa.
3. Zvakafanira kuti vamwe nguva kubata muviri yavo rinoparadza. Vanogona kuva divi akaita zvinhu "kurutivi", asymmetrical, uye zvichingodaro. The chikuru ndechokuti panguva yechiitwa unonzwa sei kusununguka tsandanyama ari shure.
4. Iva nechokwadi kuti chirongwa pamba kudzidzisa kunosanganisira kungosunda kupota. Misiyano rino, kune havangaverengwi: maoko maviri rimwe, kure kwepuranga rakachinjika, bhora kubva mamiriro "kurutivi" kusundira-nemakumbo uye zvichingodaro.
5. All zvinobudirira kudzidzisa zvirongwa zvinosanganisira chiitwa inonzi "havi." Kana kuita deadlift huru bhaa, usati wagadzirira asi, unogona kuedza kufungidzira ishamwari kwayo Romanian. Shandisa dumbbells, kuti mawere namakumbo maviri, uye ipapo batidza nomumwe wavo. Chiitwa ichi kuchaguma murayiro musana wako, dzinotarisira vose kufamba uye zvinobatsira kuti pave nemapoka tsandanyama zvinenge zvose mumuviri.
6. Musakanganwa kubata pamusoro pamatanda, saka kuti rokumusoro chikamu muviri akaramba anoyevedza. Chokwadi, ichi nani varume, uye nokuda mumwe nomumwe mumiririri akasimba zvepabonde zvakakosha kuti zvirugu mazhinji. Zvisinei, vasikana uyewo haakuvadzi kakati kubata pamusoro pamatanda. Kana "yakarembera" nzvimbo Zvakaoma kuita jerk, unogona kubata, nekuzorora tsoka dzake pasi, achiisa yairova pamusoro iripo pakakwirira.
7. The mukunopera kudzidziswa achava squats. Uchibatsirwa wavo, vakaumba tsandanyama ari magaro, dzakatendereka, mhuru. Uye kana panguva mumwe squat kukweva mudumbu, mamwe masendimita ari muchiuno nokukurumidza kukusiya.

Purogiramu vanga vaneta kumba unogona kuita woga, inobva basa purogiramu. Zvinokurudzirwa kuti uite kurovedza zvose izvi masikati kana manheru zuva nezuva.