Beautiful repasi abs - zviri nyore!

Lower wokudhinda - kupfuura matambudziko chikamu chedu kufarira padumbu. Uye kwete chete vakadzi asiwo nevanhu. To une zororo wokudhinda, unofanira kuita yakarongwa kurovedza kuchengeta zvakarurama kudya uye kuita cardio vanga vaneta kubatsira kubvisa mafuta ari yepazasi chewaini, kana uine mumwe.

Nokuti vazhinji mubvunzo unomuka sezvo kupomba rezasi wokudhinda, ichi hachisi hombe. Basic muviri nokuti rezasi kwechaunga :

Exercise № 1. Vata pasi, simudza makumbo uye mukotamise namabvi avo kuti necheparutivi rworwendo 90. Mumaoko vanogona kutora chiduku bhora kana dumbbell kusvika makirogiramu maviri. Zvishoma wakarerekera maoko enyu panguva emaoko uye kuteura dumbbell kuti chipfuva. Tya tsandanyama repasi venhau, dhonzai maoko enyu mberi pamberi pake, mashizha munovhiya pasi napo, kure sezvinobvira, panguva iyoyowo ruramisa makumbo, taizogara chete wechipiri. Muviri zvakakodzera kuita 15-20 nguva zvichienderana kugwinya 3 seti chaiko. Kuva nechokwadi kutevera chokupika magadzirirwo, kuti loin inofanira zvakasimba aimanikidzwa pasi, zvichava kubvisa mutoro pamusoro nomuzongoza.

Exercise nhamba 2. Nhema pasi pasi, makumbo kururamisa, maoko pana kumativi enyu. Simudza makumbo uchinonoka sezvaunokwanisa. Bata chinzvimbo ichi kuti masekondi mashoma, uye zvino unogona zvishoma nezvishoma kudzikisa gumbo, asi isingatsiki pasi. Omesa pachiitwa ichi kunogona kukurudzira muviri panguva imwe chete makumbo. The muviri kunge kanenge 15 nguva 3 pazvinhu.

Exercise nhamba 3. Classic nokuvhiringidza, dzinobatsira kupomba rezasi abs uye obliques. Unorara pasi, tikarega shure aimanikidzwa pasi, rerekai makumbo ako, kuti iumbe necheparutivi rworwendo 90, maoko shure musoro wake. Kuswatura makumbo, simudza dzimba, kufadza anosimudza kubva pasi chipasa. Uyewo, kuekisesaiza ichi chinogona kuitwa neimwe nzira. Avete pasi nemakumbo ako iumbe necheparutivi kuti 90%, maoko shure musoro wake. Rave ruramisa makumbo ako uye kumonyanisa pakatarisana kugokora kune hwakakungwa gumbo. Izvi zvichabatsira kuti kupomba ari lateral abdominal netsandanyama. Unofanira kuita zviitwa dzinenge 30 nguva 3 pazvinhu.

Exercise nhamba 4. Kuti ichi zvinobudirira muviri uchada rakachinjika racho rakati. Hang pamaoko igadzikwe papfudzi-upamhi kunze. Zvishoma nezvishoma akatanga kumutsa yakarurama gumbo kusvikira vanoumba necheparutivi rworwendo 90. Zvakakosha chaizvo kumutsa yakarurama makumbo, saka iwe kupa zvakawanda mutoro pamusoro rapazasi abs, yokudziyira kuti chinzvimbo masekonzi mashoma uye zvishoma nezvishoma kudzikisa makumbo ako pasi. Zviri chinodiwa kuita chiitwa kanenge 10 nguva, asi zvingava kuoma untrained vanhu, saka kutungamirirwa avo ezvinhu utano.

Exercise nhamba 5. muviri Izvi hazvisi chete akakodzera rezasi kwechaunga asi mapoka ose abdominal tsandanyama uye tsandanyama pechipfuva, maoko uye magaro, uye kunyange kunobatsira kupisa mafuta. Initial chinzvimbo sezvakunoitwa kungosunda kupota. Brushes vari pasi pamafudzi mapfundo, tsoka mafudzi upamhi kunze, tarisa chiuno, hazvina zvakakodzera kuti musimudze uye pasi. The muviri anofanira ngaatarire mutsetse. Pasina kuchinja pokutangira chinzvimbo, sungisa makumbo rave kuti chipfuva, kumbomira kwekanguva. Kuekisesaiza zvakaoma inokwana kuita 8 nguva 3 pazvinhu.

Achidzivirira wokudhinda - chinhu kunzwisisa uye dzakareba muitiro, saka munofanira kugadzirira kuti chokwadi chokuti achakutora nguva yakawanda nesimba. Kuwedzera muviri, unofanirawo kutevera zvakarurama zvokudya, regai kudya 2 maawa vasati uye pashure Workout. Kubvisa kubva zvaunodya bhekari zvigadzirwa, mafuta zvokudya uye zvihwitsi, udye zvishoma carbohydrate sezvinobvira. Zvinokoshawo wokuita cardio vanga vaneta kuti kupisa dumbu mafuta. Inobudirira zvikuru muviri anoonekwa kuti kumhanya. Nepo kumhanya anopisa hwakawanda macalorie, uye achakubatsira kusika zvakakodzera ruyamuro.