Anoratidza kuti yokurovedza muviri kuti vasikana, kubva uremu kuzorora

Life kutamba hadzi nhamba utsinye chinosekesa: tichikurumidza chine mafuta pabonde simba kazhinji anoramba vakaneta. Girls havadi rinorema muviri, uye shoko "tsandanyama" anonzi rume. Hazvina maturo. Tsandanyama chengeta ganda zvakanaka chimiro, uye kana vanorasikirwa zvavo chaivo kwakaderera muviri kukura.

Muchiitwa nokuti yokurovedza muviri kuvasikana - munda kuita zvikanganiso zvakawanda. Zvinangwa yakataurwa muchimiro chido gondo mbongoro uye kubvisa dumbu, kutungamirira kuti vakadzi vanobwembura uye makumbo womupepanhau zvazvakabatsira.

Kusika anokwezva nomuviri unofanira kuteerera zvose tsandanyama:

• Basa kuburikidza Delta (fudzi) pachiuno mu dzavaigara akatarisa slimmer.
• Dzidzisai zvose tsandanyama yose makumbo kupa akarurama denderedzwa magaro uye kuchinja Shin.
• Zvinosimbisa musana kuti zvakakodzera mamiriro uye vapinze trapezius tsandanyama, iyo inoratidza gym mukadzi zvavo vasikana.
• Itai muchiitwa chipfuva, asi pasina chehunyaunyau - zvakakwana achapesana kupota kana kuita zvitatu nemhando bhenji wokudhinda pabhenji neavhareji kurema, kana Chikurukuru kuremekedzwa kwevakadzi anongonzi ipfupi.

Venhau, iro anonzi mugumo pachayo nemukadzi Kurovedza muviri uye kudya kunovaka muviri - Kurambwa mafuta, zvinozipa. Muchiitwa nokuti yokurovedza muviri kuvasikana zvinosanganisira anoita abdominal tsandanyama. Vaiita hapana kupfuura mazuva maviri pavhiki.

Zviitwa chaimo yokurovedza muviri - avo kuti zvinoenderana nenheyo:

1. Haugoni kuita rimwe Workout ose zuva.
2. Zviri pakuraramisa tsandanyama zororo kwemaawa 48, nekuti tsandanyama boka rimwe kwakashanda 1-2 pavhiki.
3. 5-6 nguva vanofanira kuva zvakanaka uye fractional kudya pazuva, kusanganisira mushure yokurovedza muviri kudya chiedza mapuroteni - zai, mukaka.

Muchiitwa nokuti yokurovedza muviri kuti vasikana vanogona kuvakwa maererano nzira mbiri nokudzidziswa:

• Kurovedza maviri Zvirongwa pavhiki nokuda muviri wose.
• vanga vaneta matatu pavhiki nokuda siyana nemapoka tsandanyama.

Muchiitiko chokutanga, chiitwa Kit ingasanganisira:

1. Squats pamwechete chidhindo pambiru (pakutanga) muna matatu anoita 10-12 repetitions nokuti pamberi rorudyi netsandanyama.
2. Lunges vane dumbbells kana ndokutsika mu zvakafanana kuti magaro.
3. Bench namakumbo mutoro kune squats kuvaka "roundness" iri yepazasi chikamu muviri.
4. Pushups nokuti pectoral tsandanyama kubva pasi uye triceps - kudzokera pabhenji.
5. Dzakapeterera pamwe dumbbells kuti biceps uye maberekero Hand muruoko papfudzi.
6. Horizontal vaise chikwata kuti wehunyambiri mamiriro uye chinogumbura kuumba musana.

Izvi mhando muviri kuchakubatsira kudhonza muviri kurasikirwa mafuta uye kuvandudza utano. Kana pakuzadzisa nenhamba inopa mamwe kwetsandanyama uye wemaoresa befu, zviitwa kuti yokurovedza muviri kuti vasikana vanogona kurongwa maererano rinotsemuka - 3-4 vanga vaneta pavhiki nokuda mapoka mhasuro zvakasiyana:

1. Vadzidzise musana uye chipfuva. Bench agere necheparutivi pulldown muviri kuti muchipfuva kurovedza "Butterfly," "romumwe", vachisimudza dumbbells apo akarara pasi kuchaita kuti vapinze zvakakodzera netsandanyama.
2. Dzidzisai pamapendekete uye maoko. Press pakati dumbbells vagere, harungashandurwi kusunda kupota, inotunga kupota pamusoro triceps kana yokururamisa maoko shure pamwe dumbbells, maberekero maoko dumbbells muruoko - ichi ndiyo nevakawanda muviri kuti kukura vaikudzwa nemakumbo deltas.
3. Coaching gumbo deadlifts ane barbell lunges pamwe dumbbells, ugare-ups ari Simulator.

Kana mazita zviitwa ari yokurovedza muviri zviri kuvhiringidza zvakakodzera kuenda murairidzi uye kugamuchira chirongwa munhu zvichienderana nokuti mitatu yokutanga kurovedza.