How kuderedza uremu mumaoko nevasikana: chiitwa

Dambudziko Inonyanya pakati vasikana - sei kuderedza uremu mumaoko enyu. Men kazhinji vasina matambudziko nzvimbo iyi, asi zvisikwa kusimba kuisa yakawanda nesimba kuti awane zvaaida mugumisiro, nokuti ganda maoko enyu simba, dzakatetepa uye kazhinji ichimuremera, uye imwe kurema haadi kuenda.

Nei maoko enyu regai uremu?

Nokuti vanhu vakawanda, muviri mamiriro, pfungwa uremu uye elasticity ganda zvive nezvimwe zviratidzo vaisa, saka vamwe vari kuita kunonyanyisa kuedza, nepo zvimwe zvinhu zviitike woga. Zvinoitika kuti imwe kurema hunoita ipapo, uye maoko tarisa mafuta uye flabby. Maoko evakadzi anongoremberera Murongerwo rakanyatsojeka zvakaoma kupa pakugadzirwa zvakarurama chimiro, asi ichi hachisi chikonzero mwoyo. Kana isu kutaura nyaya comprehensively uye rinopikisa - mugumisiro anozviramba refu!

Basic mitemo uye vanorumbidza

Rule nhamba 1 uye kunokosha chaizvo! dzose uye Integrated yokusvika kuna dambudziko chete anogona kubatsira kuchiparadza. Saka zvidzidzo vanofanira kuva nguva mana mashanu pavhiki. Muchiitiko chino, zviri zvinokosha kuti mumwe wavo pamwe cardio (kumhanya, kusvetuka tambo, maekisesaizi kana kutamba kutsanya music).

Rule nhamba 2 ndiye kukosha kuti mutemo unoti Workout kwemaminitsi 10-15 uye pakupera yezvirongwa ndichisveerera tsandanyama nemarunda (kutambanuka).

Rule nhamba 3: kuramba richiona nezvezvabuda yakarurama nzvimbo nomuzongoza (kuva ngaatarire), nzvimbo pamafudzi (havana kukwira uchikwira musoro) uye musoro - rirege kuwira mapfudzi, kana akaremberera pasi. Crown ichi- kudhonza kukwira muzongoza akabatana.

Rule nhamba 5: zvose kufamba - kana pasina uremu, vakaitwa kunonoka mutinhimira mumasekonzi 2-4 paminiti famba. Kutamira kana kurutivi maoko vakaita kuti fema uye pasi kana peta - pamusoro exhale.

Uye nhamba 5 - nguva kuwedzera mutoro, kunyanya kana Muchiitwa vari nyore.

Vamwe vasikana kuderedza uremu mumaoko zvimwe zvakaoma, saka vanofanira kushandisa imwe uremu kuwedzera kukuru dzokuteerera uye ya seti.

Exercises vane zviyero

Sei nokukurumidza uremu mumaoko vasikana? Chokwadi, ane mamwe kuomesa. Sarudza dumbbells achirema 2-3 makirogiramu, guru - chete avo vanoda kuwedzera tsandanyama saizi. Kana usina kumbobvira yaita pamwe kurema, apo pakutanga unogona kushandisa polutorakilogrammovye.

• Akagara kana akamira wakaiswa musana, maoko enyu pasi pamwe nechepasi uye zvishoma nezvishoma kusimudza ngaatarire uye mberi kusvika papfudzi mutsetse. Panyaya iyi apo nokusimudza bhurasho akatarisa, uye kana kutura - pasi. 15 kusvika 25 nguva mune imwe zvinofambidzana.
• Tilting kuti mutumbi panguva 45 dhigirii pakona pasi (wakarerekera mabvi ako zvishoma nani), tora zvikuru yakananga maoko shure, kugadzira, nokuderedza chipande, uye mukotamise ruoko rwakabata bhurasho ane dumbbell padivi hama kuti mutumbi. Zvakakosha kuti tive nechokwadi kuti ufanane kugokora haina kuchinja nzvimbo yayo - chengeta nguva dzose vanomutswa yepamusoro uye unoshanda chete peta. Ita 20-25 nguva.
• maoko Direct kumutsa kuburikidza mativi zvikuru uye akadonhedza. 15 nguva apo vakabata maoko ake mudenga, uye zvakafanana pomuchindwe pasi.
• Avete pabhenji kana pasi, sanganisa ruoko, isingatsiki pasi, uye mukotamise kuti chipfuva, nokuchengeta emaoko enyu mumutsara. Dzokorora 15 kusvika ka25.

Asi chii kurovedza kuita kuti wakawondereiko kudai mazuva ose maoko kana pasina dumbbells?

Exercises pasina zviyero

Kana Arsenal havana dumbbells, sei kuderedza uremu kutsanya maoko kumba? Get kubatsira muviri simba anoratidza uremu hwako, izvo zvichaita kutsungirira basa sezvakanga zvakanaka.

• Kusundira kupota nedzimwe zvakakwana - kumwe nyore uye inobudirira. kana chete iwe funga kuti kamwe kutsanangurwa vomusikana pamafudzi chinhu, haufaniri kurara navanopinda kubata, nani bhurasho kuisa pedyo mutumbi (kunzwa kubatwa maoko muviri), uye mukotamise emaoko ako shure. Panzvimbo ino, munhu zvakanyatsonaka aishanda triceps, pecs nepfudzi Delta. Kana usingagoni kuita kusunda kupota pamwe ngaatarire makumbo - unogona kuisa mabvi ako pasi. Kuita kakawanda kudaro, saka kuti yokupedzisira yakanga iri kunonyanyisa simba pamusoro kumucheto zvinobvira.
• Inogona akasvina kubva cheya kana tafura, vachiva naye kwaari uye achituma maoko mberi minwe. Vaikunga makumbo, vanobwembura uye ruramisa maoko enyu zvakare, achishandisa nechisimba (asi kwete makumbo).
• Vazhinji Madhindindi wongororo kubva pavakadzi sei kuderedza uremu mumaoko enyu pamusoro zviitwa pamusoro Callanetics ezvinhu: ruramisa maoko ako kurutivi uye kufadza epfungwa. Ita maduku-amplitude ndatsamwa kumusoro uye pasi, (range 20-25 cm) neshure, nokuchengeta maoko ake zvakasimba kutosvorana. Edza kuita Kurohwa dzinenge 100 kwakadaro (50 mumwe musimboti) haina ashaye maoko.
• Kubva nezvenzvimbo squatting kusvetuka shure kupinda pose anosungira uye kusvetuka kuti pokutangira chinzvimbo. Kana iwe vanoyera anopfuura 70 makirogiramu, zvakanaka kwete kusvetuka, uye otshagivat kuti haana kuenda kunyanya kurema pamusoro pezvisungo zvenguvo muviri. 15 kusvika 25 nguva.

Kunofambira mberi mutoro - mumwe inonyatsobudirira

Inonyanya zvikuru inobudirira nzira vakadzi kuderedza uremu mumaoko avo pasina zvikuru paine kupikisana kwakadaro - Ichokwadi, mapuranga vanonyepera. Mambokadzi ose kunofambira mberi zvepamusoro, vanopfuura 20 zvokusarudza. Muchiitiko chino, akanaka bhonasi sezvo akasungirirwa nechiuno, magaro uye wokudhinda ude tevera vanga vaneta. The huru mugariro - yakarurama nzvimbo nomuzongoza, zvinofanira kuwedzerwa pasina sagging, zviri chinodiwa kuti kutungamirira emaoko shure. Uye edza kuramba miniti mumwechete, zvishoma nezvishoma kuwedzera nguva anosvika matatu.

Munhu wose anoziva "zambuko" ndiyewo chaizvo zvakanaka pamafudzi nebhanhire. Edza kuramba nzvimbo dzinenge 3 anogadza mumasekonzi 30.

Imwe nzira huru kuderedza uremu sezvo musikana ari maoko uye mapfudzi - chete kudhonza ruoko kusvikira kugokora mubatirire mutsetse pasina vachikotama kana vachidonhedzera kwemaminitsi 3-5, mumwe okuwedzera miniti chete zvishoma vanoshandura bandauko vadyi mberi kana shure. Pane nzira - maoko pamberi, asi iwe unogona muruoko. Zvinokurudzirwa kushandisa zvose zvakasiyana-siyana kuti uwane kudzidza duku netsandanyama.

Munotatamura nokuti papfudzi bhanhire

Chii unofanira yakarasika uremu mumaoko nokukurumidza? Chokwadi, kuita rakadzika tatamuka pamusoro tsandanyama fibers nemarunda. Nei zvichikosha ichi? Munzvimbo pamafudzi muvanhu vari masumbu node nodes uye nhengo dzinobudisa kwava kukonzera kuchenesa mumuviri uye muviri, uye naizvozvo, yakarurama mudzimu yose muviri. Kana tsandanyama vari compressed uye vari chisingaperi hypertonia - node nodes vari pinched uye haagoni kushanda zvakanaka, Unokanganisa pasi water drainage ose node kubva munyama, uye pane kuzvimba, ropa stasis, uye pakupedzisira kuenda gang. Apo zvinokachidza - ipapo uye kufuta. Nokuda kwechikonzero ichi, usarera dzose ndichisveerera ruoko tsandanyama.

• Kubatanidza musana munwe zvechizarira, noruoko nomumwe aine kugokora uye mumwe pasi. Kana iwe usingagoni kubatana maoko - unogona kushandisa jira kana bhandi kubatsira.
• Concatenate chiningoningo kiya shure yakarurama maoko vakazembera mberi kudzura maoko ake pamusoro pachavo pasi.
• Dhonza ruoko yaibatana zvechizarira kumberi uye vakagumisa shure kunzwa makakatanwa pakati pamafudzi mashizha.
• Isa rwenyu rworudyi pafudzi rworuboshwe uye kugokora kusunda pachako ukaramba fudzi mutsetse zvaivapowo pasi.
• Dhonza ngaatarire maoko mudenga, vakabata maoko ake uye kushingaira kudhonza parutivi mutumbi uye maoko, wakawondereiko kudai zvishoma kudivi.

The kukosha zvokudya utano

Sei vasikana kuderedza uremu mumaoko avo pasina kudya zvinovaka muviri? Hongu nzira. mumwe chete anoratidza zvinodiwa mugumisiro hakugoni kuitwa nokudya Pancakes uye kunwa Coke. Zvokudya inofanira iine yepamusoro chikamu mafuta kuti zvinoshingaira nebasa ura, uye mari yakakwana zvinodiwa mapuroteni kuti tsandanyama chaitika. Makabhohaidhiretsi nekusiyana, edza kuderedza - uye ipapo kurema uchava havadi, nekuti, sezvamunoziva, noruoko kwarinoenda wokupedzisira. Pasi kusvuta, doro uye preservatives! Inobatanidza zvokudya zvine yakakwirira yakawanda shuga, munyu uye gluten.

Zvimwe nzira yokubatsira

Nokuti sagging ganda vanoda zvimwe mugumisiro: anogona kushandiswa chafariz mugumisiro Achiputira, masaja dambudziko nzvimbo uye mumakenduru pamwe Anti-cellulite mugumisiro. Uyewo, kana uine mukana kushandisa dziva - zviri nani kushandisa nayo, nokuti swimming ndiyo yakanaka kwete chete nokuda matauriro maoko, asi nokuda muviri wose.

Sezvaunogona kuona, vasikana uremu mumaoko sezvingabvira, zvakakosha, kuti zvishoma nesimba, mwoyo murefu uye kutsunga. Akapfeka rokwe pamwe mutete anosungira, muchaona - zviri zvakakodzera, handizvo here?