How kubvisa mafuta kubva lyashek nokukurumidza uye pasina kutambura?

Nokuti vaya vanofarira mubvunzo sei kubvisa mafuta kubva lyashek, nguva refu varipo vamwe nyore uye inobudirira nzira kuzadzisa zvinodiwa mugumisiro pasina nesimba uye kutambura.

Beautiful mufananidzo zvinoreva kusavapo mafuta kana risingamboshandisi nhamba wavo. Kuti vazive vapenyu uremu lyashek, unofanira kuita maekisesaizi akawanda.

Tinofanira kutanga kuwana dumbbells. Asi sezvo isu - musikana, uye mari yokuwedzera tiri kufara kuti kupedzerwa mumwe shangu, tinotora hombodo polutoralitrovye uye kuzvizadzisa nemvura.

Exercise № 1

Akatambanudza dzenyu patsoka fudzi upamhi voga uye squat pasi. Panzvimbo ino, mabvi ako uye tsoka zvinofanira achitarisa wakatarisana mirayiridzo, uye chiuno zvinokosha kuramba kare. Dumbbell nzvimbo pakati pemakumbo ake. Zvino tora kubva pamusoro, privstante uye akaisa shure. Dzokorora basa ichi anofanira kuva 15 nguva. Uise dumbbell (kwatiri - nehombodo) pasi uye kuita muviri ichi chimwe 10 nguva.

Uyu ndomumwe inonyatsobudirira muviri vaya kutsvaka nzira kubvisa mafuta kubva lyashek. Zvisinei, unofanira kushandisa dzakasiyana tsandanyama, saka kugadzirisa.

Exercise № 2

Unofanira kutora maoko ose pamusoro "dumbbell" uye muise tsoka dzenyu fudzi upamhi kunze. Bend rimwe gumbo nebandauko kuti iumbe necheparutivi pamusoro mapfumbamwe madhigirii nharaunda uye tsoka rakatarisa mberi. Muchiitiko chino, iva nechokwadi kuti kutevera kuita chamupidigori dzose nguva kugara twasu. Kufadza vanotsaura chechipiri gumbo kurutivi, saka unofunga kuti mutoro uri kuruboshwe romukati divi yehudyu. Muka kune pokutangira chinzvimbo. Chiitwa ichi zvinofanira kudzokororwa ka12, ipapo kushandura gumbo basa uye kunyange ka12. Cherechedza kuti kuburikidza pachiitwa ichi kwakashanda asi uye isu tose tinoda abdominal tsandanyama, izvo chaizvo zvinokosha.

Exercise № 3

Usati kuita zvinotevera chiitwa, uvate pasi shure kwako, tora kuregawo. Zvino flips rimwe divi uye mberi. Dhonza gumbo rimwe mberi uye vanobwembura pamusoro pebvi wechipiri, uye ipapo akariisa pasi. Hand pamwe dumbbell kunodiwa kupfeka nebandauko gumbo iwe dzigadzire, uye kurinhonga kuva yakakwirira sezvinoita kubvumira ndichisveerera. Dzokorora pachiitwa ichi 10 nguva imwe neimwe gumbo. Kuwedzera mutoro akafadza. Chiitwa ichi anokuudza sei kubvisa mafuta kubva lyashek mashoma.

Exercise № 4

The mamiriro inoramba chete - norutivi rwako. Pano zvakafanira chete kumutsa kwenguva gumbo sezvo nguva zhinji sezvaungagona. Pashure paizvozvo, makumbo vanofanira kuchinja. Zvinokurudzirwa kuita basa kanenge ka15 kurutivi rumwe norumwe.

Kana uchifarira mubvunzo sei kubvisa mafuta kubva mhuru, zvakakodzera sezvo rimwe muviri kunogona kuitwa kakawanda - kumuka kubva pasi kusvika pakagadzirwa nematanda. Muchiitiko chino, unogona kutora mutoro remaoko enyu (edu oga dumbbells).

Nokudaro, hatina akapa kwamuri nzira shoma kuti sei kubvisa mafuta kubva lyashek. Parallel kunofanira mudzokorore zvaunodya uye vorega zvinhu zvakabikwa, pasoda mvura uye mukuru-mafuta zvokudya. Tinokuropafadzai simba uye simba kuti vabudirire zvinodiwa mugumisiro!