How kuvaka venhau 8 maminitsi? Tips uye mazano

Sei kupomba venhau 8 maminitsi? Zvinoita? With dzose Workout nezuva uye yakarurama sangano yokurovedza zvabuda kucharatidzwa pasina kukundikana! How kuronga kurovedza? Tips uye mazano anopa nyaya ino.

Tinofanira kutanga nounyanzvi, anotaurwa kuronga "Kubasa" zvavo munhu kuti rinopatsanurwa pakati seti dzaiva shoma.

nokudzidziswa zvivako

zuva One

How kuvaka venhau 8 maminitsi? Nhema vanotarisana pasi. Pashure paizvozvo, mira pamusoro kururamisa maoko, nokuchengeta tsoka dzenyu pasi pamusoro zvigunwe zvenyu. Hands chengeta pasi pamafudzi rwakashodoka. The hunde ndiyo yakarurama mutsetse kuti magaro nemakumbo. Taz rukasafashukira kukwirira, asi "nekuzadzisa" pasi hazvifaniri kuva. Kumira ake imwe kana maminitsi maviri. Over nguva, apo tsandanyama kuwana simba, kuwedzera nguva pachiitwa.

Kudzidziswa kwakadaro kushanda pamusoro nhengo dzose nhau: rezasi, pakati uye yokumusoro. Pashure matatu-wechipiri zororo - kudzokorora. Just kuita 4 pazvinhu.

zuva maviri

Kuti aite basa, izvo zvinoita kuti kugadzirisa dambudziko, sei kupomba venhau 8 maminitsi, zvichaita tora nhovo, izvo zvinogona kutsiva kwakajairika tauro guru, uye rusvingo zvipfigiso, dzimba vakabudirira kutsiva kurutivi cabinet, pasofa, kana Somuenzaniso, imwe mira bhatiri.

Kuparadzira nhoo unorara nounyoro pasi, asunga wetsoka parusvingo zvipfigiso kana divi fenicha. Maoko enyu shure musoro wako, emaoko ako paupamhi kunze. Kuita zvishoma nezvishoma nokusimudza mutumbi, kutenderera muviri kutanga kurudyi uye ipapo, pashure achidzokera SP, zvakakodzera kusimudza hunde ane dzoro kuruboshwe.

Kwakadaro "Achitsaudzira" kushanda zvakanaka kudivi abdominal tsandanyama, uye tsandanyama iri repamusoro uye pakati dumbu.

Kuita basa 5 nzira kuti kuita zvikamu zviduku (30-60 seconds). Mune imwe nzira yaifanira kweinenge gumi kusvika gumi repetitions. Zvishoma nezvishoma, nhamba repetitions vaiumba kusvika ka50. Saka, isu uku nhau 8 maminitsi: kuno nehafu kuti maminitsi maviri chete zvinofambidzana.

zuva matatu

In nhasi kushanda tsandanyama repasi wokudhinda. Kuti aite basa uchada yakavimbika bhenji vachida pamwe pakapfava nokuti tsoka pamusoro. Munguva basa iri yokurovedza muviri, unogona kutsiva nazvo chaiwo Simulator, vakashongera kupomba kwechaunga musoro wake pasi.

Vata pamusoro pabhenji, makumbo ake muropa kumusoro. Kuita anononoka anosimudza mutumbi, apo akashandura muviri kutanga kurudyi, chinotevera vosimba - kuruboshwe. Kuita kanenge gumi kusvika gumi repetitions.
Kuti vabudirire aida mugumisiro nokukurumidza kutevera Zvokudya zvakakodzera: Idya kazhinji (kusvika 8 times) migove duku. Musadya pashure maawa 19 uye kushomeka kudyiwa sugary uye mafuta zvokudya. Kupinda zvaunodya yakachena miriwo, unsweetened muchero. Inwa wakachena dzisiri carbonated mvura, asi musi zvinwiwa nani kukanganwa zvose.

Kupomba nhau 8 maminitsi zvichibvira kana kuita kurovedza izvi nguva dzose, rakatumbuka pamusoro mazuva kudzidzisa gadziriro uye nokuomerera zvakakodzera chikafu hurongwa.