Exercise "crease" pamusoro wokudhinda uye ndichisveerera: waivako unyanzvi. Kurovedza nokuda abdominal tsandanyama

Tarirai zvakanaka - chinangwa hakusi chete vakadzi asiwo vanhu. Kurovedza muviri kune vasikana nevakomana vakasiyana mumwe, nokuti zvinangwa zvakasiyana - mumwe munhu achida uremu, apo vamwe vawane uremu. Asi muviri "Tuck" anogona uye anofanira kuita aroorane. Its zvachose ukoshi semhosva nokudenga.

Exercise "Tuck": Lead unyanzvi

Kudzidziswa uku chinhu - nzira huru tsandanyama kukura. Zvakarurama maekisesaizi "crease" pamusoro wokudhinda uye ndichisveerera. Algorithm nokuurayiwa kunobva achida. Pashure zvose zviitwa abdominal vari pfungwa yokurasikirwa uremu.

Zvakakosha kutevera kutevedzana:

1. Nhema pasi. Press zvakasimba shure pamusoro pake. Hands gondo shure musoro wake. Vanofanira kuva akarurama, uyewo makumbo. Iva nechokwadi kuti kumbundira muchiuno pasi.
2. Tora mweya.
3. On the exhale, simudza vose makumbo yakananga uye muviri. Edza kuramba chanza chenyu akabata zvigunwe zvangu.
4. Bata mashoma masekondi panzvimbo ino.
5. Zvinyoronyoro kutora mweya iri ichibviswa chinzvimbo. Asi regai kudzika kusvikira pakuguma makumbo uye maoko, kumashure zvinofanira wakatenderera, uye tigoshingairira vachingotya makakatanwa.
6. Dzokorora kanoverengeka.

"Tuck" ndichisveerera

Chiitwa ichi rinoitwa kwete chete nokuda kukura abdominal tsandanyama. Zviri wedzerai mberi paradzanisa. Saka, basa "Tuck" ndichisveerera vakashandisa gymnasts, yogis uye vamwe vanhu vanotenda.

Chinangwa chake - ndiko kuva marunda. Zvisinei, kuwedzera basa rake zvakawanda tsandanyama ari shure uye magaro.

The kwokutanga nzvimbo: agere pasi. Makumbo kumwezve mberi. Mabvi kutarisa. Tsoka dziri chakatsindirwa pamwechete. Straight musana uye akarega mapendekete vachirembedza.

Matanho pachiitwa:

• Chekutanga unofanira kutwasanudza musana wako. Kubva pokutangira chinzvimbo, edza napo kuti ruoko pamusoro musoro. Panguva chipfuva uye chiuno vanobwembura zvishoma mberi. Zvinyoronyoro mumaoko ake, vachisimudza. Edza kutungamirira chitsitsinho mberi uye tailbone kumusoro.
• Zvishoma nezvishoma Vanokunga, asi chero zvakadaro usaenda zvachose. Wira pamusoro zvokuti dumbu akarara pamusoro yehudyu apo hapana kudzika pachipfuva. Flex hudyu. Uise dumbu iine rakadzika pfungwa. Bata mashoma masekondi panzvimbo ino. Regai muviri vajaire. Maoko dzinofanira pasi pamabvi ake. Asi regai kunotadzisawo navo uye vanoedza kudhonza pachako pasi.

Chokwadi, mumwe nomumwe zvino anoda kusvika zamu mabvi ake, yakamuputira maoko kumativi tsoka kundomukwazisa pachako uri kukunda diki. Uye, sezvo iwe kunge wafungidzira, ichi hachisi kukodzera kuita. Nekuti kuti akaita mamwe muviri - pamusoro rounding ari shure. Uyewo kubatsira, asi panguva iyoyo tiri kutarisana kubaya seri yehudyu Stretch.

Nokuti "matanga" yakatenuka kunoitwa kudhonza ari nomuzongoza, pane rounding. Chinangwa - kuisa chipfuva shure mumabvi, kwete kwavari. Kureva, unofanira kutambanudza mberi. Nokufamba kwenguva, mumwe nomumwe ari kuwana. Pane kuti wosekwa vamwe ehove unogona kuisa pasi chipfuva kusvikira haugoni kuruma pachake nokuda guru toe.

Edza unofanira exhale iwe akaenda kuminyuka. The kunonyanyisa Nhamba repetitions - 10. Mumakore exhale zvuva, kuti pane masimba mberi, uye zvishoma nezvishoma kubva chinzvimbo.

Tinofanira kuedza kuita zvimwe mhando "muzvirugu" mune imwe Workout.

mikana maekisesaizi

Zvichienderana padanho kudzidzisa, munhu achiita basa mikana iripo kwaari. Kune mhando dzakawanda yakaoma "matanga":

• Simba. Izvi mhando kwazvo rematsutso tsandanyama. Tora pokutangira chinzvimbo. Gondo musoro. Simudzai maoko enyu, uye ipapo kupfeka muhudyu make. Zvino kuita zvishoma nezvishoma Nemikwidza, uchisiya dumbu Makumbo. Chokutanga, kuti zvishomanana materu. Zvishoma nezvishoma kudzamisa uye kumuka pabasa rayo yepakutanga. Ita vanenge makumi matatu nguva kuti anodziya tsandanyama.
• Contact. The chepakutanga zvinzvimbo: muviri, snug pamusoro muhudyu. Makumbo hwakakungwa panguva imwecheteyo. Hands akabatirira netsoka. Zvino zvishoma nezvishoma ruramisa makumbo. Ita ichi zvishoma nezvishoma kuitira kuti unogona vajaire kwenzvimbo itsva. Izvi "peta" haasi chaizvo munomimina netsandanyama.
• Masokisi kure. Exercise "Crease" uye kuziva zviri nani kutanga pfungwa iyi. Sezvo masokisi ake, akatambanudza kure, pane zvishoma mutoro pamusoro popliteal fossa. Ndokusaka pfungwa iri nyore beginners.

• Masokisi mberi. Saizvozvowo, musimboti uyu zvikuru kuoma. Sezvo zvino zvaisanganisira popliteal fossa. Vanotiudza pamusoro kuti nangananga marwadzo. Musiyano mukuru kubva yapfuura shanduro Muchiitwa - zvigunwe zvinofanira kutaurirwa imi.
• With uremu. Pano tinoda rubatsiro mumwe munhu. pfungwa iyi yokuti tichava kusvika nokubatsira nomumwe.
• With rutsigiro. Advanced kuita vaya vane muviri zvakanaka netsoka dzake. Pasi chitsitsinho wakaiswa gymnastic mabhuroko kana rollers. A mudiwa zvinyoronyoro achisunda iwe shure. Ipfungwa ichi aizorega tatamuka zvikuru mabvi.

zvakafanana zvikanganiso

Kuita zviitwa, vanhu dzimwe nguva regai cherechedzai zvibereko. Izvi imhaka kukodzera midziyo unongotaura. Rakajairika zvikanganiso ndiwo:

• Vakamanikidza kupinda pamutsipa pamapendekete;
• kuruka "vhiri";
• Mabvi akatendeuka outwards;
• kutadza kufema;
• Kunyanyisa akasimbisa mamiriro;
• sizvo placement dzemumakumbo;
• makumbo hwakakungwa pamabvi.

All zvinhu izvi zvinofanira kuongororwa sezvo mashoko akadaro uye kuvakwa mugumisiro. The zvakawanda zvikanganiso akabvumira, kashoma inoshanda Workout.

Kurovedza nokuda abdominal tsandanyama

chikamu ose womunhu muviri anogona kuva zvakawanda zvokusarudza. Uye kurovedza nokuti abdominal tsandanyama ndivo akasiyana-siyana. Rakajairika mikana zvaipiwa varayiridzi mu gyms, ndeinotevera:

• Nokuvhiringidza.
• Kukwidza hunde.
• Achitsaudzira pamusoro pabhenji.
• Planck.
• Diagonal waigona makumbo.

Not pakunzwa abdominal muviri

Ita nguva dzose Achitsaudzira nokuti kupomba vakaneta tsandanyama. Naizvozvo, dzimwe nguva zvakakodzera kuti sanganisa zvimwe zvinonakidza muviri.

Kurovedza nokuti abdominal tsandanyama:

• muviri Anovhura nemizariro, ikafamba pamusoro bhora.
• Roller womupepanhau Simulator.
• "Side muzariro" pamusoro platen.
• "Tuck," nomuviri kutenderera.
• "Yokudzidza ngaasungirire." Kuvimba bhora kana chinotenderera.

How kuvandudza chinobudirira chiitwa

chidobi zvakakodzera - kiyi inobudirira mugumisiro. Kana iri muviri nevasikana kana vakomana. Zvose zvinoenderana chokupika michina. Ari yokurovedza muviri unogona kuita mashoko ari murairidzi kana kuita zvakarurama. Uye nebasa pamba, uchasvika kubatsira munhu kwakajairika vhidhiyo kamera. Urigadze kure uye kutanga kuita zviitwa. Zvadaro dzokorora vhidhiyo kana iwe wakaita zvose zvakarurama?

Tips kuvandudza kunyatsoshanda basa:

• Kufema. Zvakarurama kuongorora exhalations dzavo.
• Rovedza hwomutambarakede nguo neshangu. Hapana haafaniri kungatadzisa masangano enyu.
• Usamhanye. Regai Kurovedza achatora refu, uye hauna nguva kuita zvimwe kurovedza, asi avo vanoita nguva, uchava Qualitative.
• Vakazvimiririra kuongorora mutoro pamusoro netsandanyama. Vanonzwa kupi uye pasi chii sangano ezvirevanguva kana kuti tsandanyama.