Exercise "cheya" rusvingo: chii tsandanyama kushanda?

Muchiitwa kusimbisa tsandanyama ari magaro nemakumbo zvizhinji. Asi "cheya" - chimwe chezvinhu zvakafanana. Uye kwete pasina chikonzero. Chokwadi, rinobatsirawo vaya vari pfupi nguva achida kuwana chakanaka nhamba. Asi ayo chikuru anobatsirwei kuti zvinogona kuitwa pamba, hakudi michina zvemitambo. Chinhu bedzi kunodiwa kuti chinokosha mugumisiro - kuzvidzora sangano.

Chii chinoita pachiitwa "cheya"?

Yakawandisa mu pazvidya, cellulite uye yokufutisa - zvikonzero huru kuti atungamirire kana vachiita pachiitwa ichi. Asi anoita munhu wose azive kuti zvimwe embodiments of "cheya" tendera kupomba mapoka mhasuro zvakasiyana? Uye, mukuwedzera, yekudyidzana kuvandudza utano hwako:

• normalize ropa kutenderera;
• kuderedza edema;
• kuvandudza mamiriro;
• dziviriro herniated;
• kusimbisa vestibular midziyo;
• simbisa mwoyo tsandanyama.

Kubva apa pfungwa zviri pachena kuti muviri ichi hachisi chete "pombi" makumbo, asi kubatsira kubvisa varicose mutsinga, nokudzosa mamiriro, kuderedza kana marwadzo kana matambudziko pamwechete nomuzongoza, uyewo "zvinoyangarara itsvo." Chiitwa ichi runobatsira avo kakawanda dzungu unopinza musoro pamusoro.

zvinhu muviri

"Chitsiko" kunosanganisira tsandanyama ari shure uye makumbo.

• Vachamukira wall musana wake, tsoka pamwe, uye pane chinhambwe masendimita 30 kubva parusvingo.
• Kuvimba shure pamadziro, "Vagarisei pasi" riri yokufungidzira chair.
• Dhonza maoko enyu pa kumativi ako. Papfudzi-upamhi oga muise tsoka dzenyu.
• Chiuno mabvi kuchengeta zvakanaka yorusvingo.
• Arambe kuti chinzvimbo kubva maminitsi 1-3.

mikana maekisesaizi

Squatting pamusoro "cheya" pumped pechidya tsandanyama, mhuru tsandanyama.

• Simukai kurusvingo uye chakatsindirwa wake fudzi mashizha uye tikarega shure.
• Dhonza maoko enyu pa kumativi ako.
• "Hwatata" riri zvekufungidzira cheya, musana wake pamadziro kwete dzivaidza.
• Chengeta mabvi ako panguva yakarurama akachinjikana.
• Squat kubvira 10 kusvika ka20 3 pazvinhu.

Exercise "cheya" nokuti tsoka

The mutoro zvinenge zvose tsandanyama ose makumbo.

• Vachamukira wall musana wake, muise tsoka dzenyu fudzi upamhi kunze.
• Dhonza rworudyi pamberi pake. Munogonawo - ruoko vanobwembura panguva kugokora uye aimanikidzwa muchipfuva chake.
• Kuvimba shure pamadziro, "Vagarisei pasi" riri yokufungidzira chair.
• Mabvi uye muhudyu kuchengeta zvakanaka yorusvingo.
• Ramba munzvimbo 1 kusvika 3 maminitsi.

Kubva kekutanga kuita maekisesaizi "cheya" zvakaoma. Chikurukuru - Usaita nayo. Tinofanira kutanga duku, "gara pasi" riri yokufungidzira cheya uye kumirira masekonzi mashoma. Zvishoma nezvishoma kuwedzera nguva. Zvadaro unogona kuita basa iri mharidzo dzakawanda.

"Chetsoka" ne akamutsa makumbo

The mutoro kureva gumbo tsandanyama, hudyu uye magaro.

• Suduruka kurusvingo, fudzi upamhi oga kuisa tsoka dzenyu.
• For beginners - zvombo pamwe pamuviri, pamadziro. Unogona omesa zvishoma nezvishoma - maoko akawedzera pamberi pake kana vanobwembura panguva emaoko uye aimanikidzwa muchipfuva chake.
• Kuvimba shure pamadziro, "Vagarisei pasi" riri yokufungidzira chair.
• Mabvi uye muhudyu kuchengeta zvakanaka yorusvingo.
• Kuva tikwanise kusimudza rutsoka mumwe kumusoro mberi. Mumwe gumbo kudzokorora zvimwechete.

Exercise pamwe dumbbells

Exercise "cheya" aine dumbbell basa rinosanganisira soleus, quadriceps, kuwedzera mutoro pamusoro tsandanyama zviri shure uye muhudyu.

• Vachamukira wall musana wake, muise tsoka dzenyu fudzi upamhi kunze.
• Kuvimba shure pamadziro, "Vagarisei pasi" riri yokufungidzira chair.
• Maoko dumbbells kudhonza mberi.
• Mabvi uye muhudyu rakaitirwa necheparutivi rworwendo 90.
• Ramba munzvimbo 1 kusvika 3 maminitsi.

Kurovedza muviri pamwe dumbbells, iwe zvishoma nezvishoma zvinogona kuomesa - kuita Kugara kupota, gumbo zvinomutsa, kuwedzera nguva uye uwandu mharidzo.

"Chetsoka" parusvingo

The chinhu kudzidza kwedu - maekisesaizi "cheya" porusvingo. Izvo tsandanyama vari kushanda panguva yechiitwa?

• Calf.
• The gluteus Maximus.
• Soleus.
• The quadriceps tsandanyama kuti hudyu (quadriceps).
• Back tsandanyama (flexors).
• Marunda.

Zvinotarisirwa pamusoro Implementation ari chiitwa

Saka kushandisa "cheya" sezvo kuita zvakanaka uye vawane kunonyanyisa vanobatsirwa nayo? The huru chinetso - kuchengetedza muviri ari yakarurama chinzvimbo. Chiitwa "cheya" Zvakaoma nokuti kuti nani zvakaoma kudzora. Munguva aurayiwe vanogara kupota kana gumbo anosimudza - kutonetsa. Saka pakutanga zvakafanira kuti kuriteerera, kuchengeta musana wako sandarara. Kana makumbo vakatsunga panguva necheparutivi rworwendo 90, achiri Danho kuichengeta masekondi mashoma. Dzokera nzvimbo yaro yepakutanga mangoti makakatanwa Runonzwika netsandanyama.

Panguva vanogara kupota nechokwadi chokuti mabvi enyu regai kutambanudza kudarika kumuromo kwematanda zvigunwe. Izvi zvinogona kukuvadza kuti ibvi. Maoko dzinofanira kuva ngaatarire uye akarega. Hands kubatsira pachavo pane kunaka. Kana muviri "cheya" nemazvo mabasa, simba Makakatanwa Runonzwika makumbo. The muchiuno uye musana marwadzo vasipo.

Pakutanga, nyore chaizvo kurovedza, asi zvinokwanisika zvakarurama kuita kwete vose. Chikurukuru - obuda rwokugadzira. The kiyi kubudirira munoenzanisa gumbo tsandanyama - Zvakakodzera muviri "chair."

Reviews uye Results

Dzakawanda dzinotaura zvinoratidza kuti yakadaro nyore pakutanga tingaona muviri zvakaoma kuita. Zvikurukuru squats. Asi zvakakodzera! unoshamisa mugumisiro - makumbo vakakwana pumped, mwedzi mumwe oneka kuchinja. Kwete chete makumbo kuva slimmer, asi anoenda zvikuru uremu. For anokurumidza kunobva simba kubvisa mafuta uye furawa zvigadzirwa - uye muna 2 months anozvikudza tetepa makumbo uye nhamba.

Muna review, vakawanda kunyora pamusoro budiriro yavo. Kana akaneta mararamiro (ndakagara basa) rakanyatsojeka zvakaoma kupinda chimiro. No nguva yokuti yokurovedza muviri, uye pamba kupa kukirasi maminitsi anopfuura 20 hazvibviri. Hekuno "cheya" nokusunungura. The daily maekisesaizi uye nguva yakawanda runodiwa.

Asati kirasi 5 maminitsi sevanokosha "anodziya" - zvakafanana, kusvetuka. Zvikasadaro mabvi pashure maekisesaizi "pisa." Kwapera mwedzi, tsoka dzake uye, Chikurukuru, hudyu chaizvo stroyneyut. Haarambi nemakore dambudziko - "nzeve" riri muhudyu. Hard, asi kuguma anoruramisa nzira.

Sezvo mumwedzi kare kuti zvabuda?

Kana uchida kubvisa mafuta kumativi mudumbu uye pfupi, chiitwa "cheya" hakuna kukwana. kushushikana Physical dzinofanira kupiwa maminitsi 30-40, kuwedzera 3-4 kurovedza - panguva wokudhinda uye cardio. Mumwe Workout kuita maekisesaizi "cheya", uye vamwe - kuti Alternate. Somuenzaniso, rimwe zuva kuti pfungwa tsandanyama ari maoko uye chipfuva, uye mumwe - the abdominal netsandanyama. Saka, kuti "pumped" tsandanyama, matambudziko kurovedza achava yepamusoro zvikuru.

For anokurumidza nemigumisiro vanofanira kunze zvokudya mukuru-mafuta zvokudya. Fractional kakawanda zvokudya uye akabatana muviri yekudyidzana mhanyisa slimming uye Activate muviri. Izvi acharasikirwa kwete chete uremu, kuvandudza mamiriro utano zvavo, asi kuti vabudirire zvikuru nokukurumidza chikuru chinangwa "cheya" kurovedza - makumbo mutete.