How kupomba mbongoro, pasina kusiya musha wako?

Beauty, kuva kwakavharwa nenyama uye toned magaro nguva dzose atambudzwe munhurume. Uye chii nezvevaya vanonzi hunhu haana kukurukurwa voluminous magaro? The aida mugumisiro inogona nyore kubudirira chete Kugara uchishanyira vanhu yokurovedza muviri, apo achitungamirirwa pachedu anodzidzisa, unogona nyore kupomba mbongoro.

Uye sei avo nokuda mamwe mamiriro ezvinhu havagoni kuenda yokurovedza muviri Somuenzaniso, kana munhu zvokuita kana munhu akadzikama yokurovedza muviri ari kunze kweguta? Nokuti vanhu vakadaro zvakagadzira purogiramu ichabatsira kupomba mbongoro kumba.

Kana mari achibvumira, unogona kutenga chaiyo Simulator. Sezvo vaine Maumbirwe magaro ndiyo yakanaka. Nokuti vaya vasina mukana wakadaro, zvakaoma kurovedza iyo nguva kudzidzira kuchabatsira kupomba mbongoro, kuita raundi uye dzinonyengedza.

Usati kutanga chero muviri kunofanira zvishoma anodziya tsandanyama. Kuti aite izvi, unofanira kuita zvishoma flapping tsoka, kusvetukira pasi, mhanyai kumativi mumba. Warm-up vanofanira asisiri kupfuura maminitsi mashanu. Pashure pacho unogona kutanga tenzi, chikuru kunzwisisa.

Exercise 1

Shongai pasi bonde uye nhema chiso kumusoro. Sungisa pamabvi kuti muviri, maoko concatenated ari "zvechizarira" nokuisa pasi magaro. Vasingadyi yokumusoro shure pasi, kuti musimudze mupristi sezvo zvichiita, chiuno. Maoko pasi. Feet zvakasimba aimanikidzwa pasi, makumbo zvinofanana. Simba kukurira kuoma pamagaro uye yokumusoro achitandadza mumasekonzi 10. Dzokera zvishoma nezvishoma kuti kutanga chinzvimbo. 4 X 10 nguva. Kufema kunyange.

Exercise 2

Gwadama. Vanosendamira mberi, akatora kumikidzo twasu maoko. Zvakabaya ibvi uye uchaimutsa, kuedza kuchengeta achirurama angled. Chengeta rutsoka perpendicular kunzvimbo dzakaderera gumbo. Kuita wokutanga 10 nguva imwe (kurudyi) rutsoka, wozoshandura gumbo. Just kuita nemhando vatatu. Kukwidza gumbo, vanofanira kuedza kudhonza chitsitsinho kumusoro. The shure hakurevi wira. Kupomba mbongoro, uye kwete dzimwe nhengo dzomuviri, hazvifaniri ezasi chiuno.

Exercise 3

Fast zvakakwana kupomba mbongoro kumba zvinokwanisika, kana iwe ukaita squats. To pachiitwa ichi akabatsira gluteus Maximus, vanofanira kuita zvinoenderana nechokwadi nuances. Panguva vanogara kupota tsoka kubva pasi, misodzi, squat inofanira kuva pasi, kuedza kubata magaro dzebonde. By kwacho zvinokosha kuziva yakadaro yakadzika squat zvasvika panguva iyo tsoka chinzvimbo. zvazvingava Izvi zvakasiyana zviri vanhu siyana. It zvinoenderana bumbiro muviri - upamhi chiuno, etc. gumbo urefu, uremu,

Housing panguva yechiitwa chengeta twasu pasina tilting nayo mberi, zvimwe basa kuchangoita tsandanyama pakati pazvidya.

Kuita squats vanofanira kutsanya, uye kuti vanokwira vabvemo - zvishoma nezvishoma, munomimina netsandanyama. Kuita basa iri 15 X 3 kusvika.

Dhongi kupomba mhanyisa, unogona kushandisa mamwe kushushikana. Tapota ziva kuti anokwira gomo kana masitepisi, zvakare, kuti buttock tsandanyama tighter, nezvadzo nguva vanga vaneta rwuchiwanzwa, uye chimiro hunowedzera pachena uye yakajeka.