How kuvaka kurutivi venhau

Strong abdominal tsandanyama - haisi chete rubatso yakanaka nechipi, asi kuvimbisa kuti muviri nhengo, chiuno nomuzongoza zviri zvakanaka "maoko" corset simba, kuburikidza yavakanga abate zvakarurama chinzvimbo. Saka, nhau kunobvumirwa rectus, oblique uye transverse. Kana uchida kuti asanetswa dumbu, tariro chete kushandisa zvakanaka. Inofanira nokungwarira kuongororwa uye kudya kunovaka. Tinofanira kuyeuka kuti abdominal tsandanyama vagara zvakanaka chimiro, vanofanira kudzidziswa nguva, sezvo chimiro akarasika nokukurumidza chaizvo.

Tinopa kusarudza kutarisa elaboration nomunhu tsandanyama zvizere. Yanhasi gamba - a lateral venhau, rinotenda kusimbisa vanotevera pazasi.

Very wakanaka uye nyore muenzaniso ndiye diagonal curl they. Kutanga zvakafanira nhema kumusana kwenyu, rerekai mabvi ako uye tsoka aimanikidzwa pasi. The rworudyi chinofanira seri musoro kuruboshwe - pasi; yemichindwe pasi. Panguva iyoyowo simudza rworudyi ruoko uye rworuboshwe ibvi, izvo tinotungamirirwa kurutivi mumwe. Zvadaro kudzokera pokutangira nzvimbo uye kuita muviri parutivi nhau kunyange gumi nguva. Sezvo zvinoitwa nemumwe divi, kutanga elaboration mamwe.

How kuvaka kurutivi nhau yacho muhofisi? Chokwadi, kunyange anodawo mamiriro anogona kutora nguva yavo muviri. Kuti aite izvi, akaisa chigaro pamusoro parutivi tafura rworuboshwe. Gara kumucheto, makumbo dziri chinhambwe kubva mumwe kuti iumbe necheparutivi pamusoro mapfumbamwe inegumi. The shure chinofanira zvakakwana twasu. Maximally wedzera muviri kurutivi rworuboshwe, rworudyi vanga kurutivi tafura rworuboshwe, uye kuruboshwe - shure musoro wake. Makumbo uye magaro achiri. Chiitwa inofanira kuva kagumi kumativi ose, kuitwa wakaiswa panopera nguva kuti masekonzi mashoma.

Pane zvakawanda mabhuku, anokuudza sei kupomba kurutivi venhau. Tikaramba kushandisa, achisarudza inonyatsobudirira uye akarongeka vavo. Unofanira kutora inotevera expander. Makumbo zvinofanira kuiswa pamusoro expander kusvika noupamhi pamafudzi uye ruramisa mashoko musana napo. Kumigumo midziyo Tora uye tofambira yenyu muviri uremu pamabvi zvishoma hwakakungwa rworuboshwe gumbo. mberi uye rworudyi-ruoko akasimudza kumusoro. Dzokerai kutanga chinzvimbo uye kushandura makumbo. Saka, chinjana tsoka uye kuita gumi repetitions.

How kuvaka kurutivi venhau kushandisa fitball, kuburikidza iro mutoro kunosimudzirwa? Gara uri bhora, mabvi wakarerekera. Zvishoma nezvishoma, ayambukire mberi kusvikira rezasi musana haangarevi nhema pamusoro fitball. Isa ruoko rwako rworuboshwe shure musoro wako, kusununguka magaro ako uye simudza chiuno, saka haina sag. Belly retracted. Simudza yokumusoro muviri uye vanodzorera rworuboshwe mune negwara. Tora pokutangira chinzvimbo uye saizvozvo gumi nguva, ipapo kuchinja mirayiridzo.

To muviri kunobatsira, unofanira kuziva mitemo sei kutanga venhau divi. Panzvimbo yokutanga inofanira kuteerera mabasa magadzirirwo. Nhau inofanira kugara nerongo. Nepo achidzikisa kudiwa kubatanidza abdominal netsandanyama. Chechipiri, zvinhu zvinokosha iri kuridzwa kufema. The kunonyanyisa pfungwa navanofemereka. Chechitatu, kugwinya hakufaniri kukurumidza. zviitwa All anoitwa nemaune uye panguva anononoka kumhanya. Chechina: musakanganwa zororo pakati pazvinhu. Nokuti ichi chichava zvakakwana mumasekonzi makumi matanhatu. Yeuka kuti abdominal muviri kunoitwa nechinangwa kunosimbiswa pane kuroora kubvisa mafuta. vavengi varo huru ndiyo Zvokudya zvakakodzera uye cardio, kuvapo izvo zvinokosha kuyeuka uye kwete nehanya nadzo.

Sezvaunogona kuona, zvose mitemo vari nyore chaizvo. Chinhu chikuru - chido kutanga wenguva maekisesaizi, nemhaka iyo vachadzoka dzose, kwete chete mumuviri chimiro, asiwo kunetsa. How kupomba kurutivi venhau, imi munoziva.