Muchiitwa nokuti dzakaderera chikamu venhau

Vanhu vazhinji vari uchitsvaga muchiitwa nokuda yepazasi chikamu venhau uye vanoedza sungisa nayo. Uye hazvisi hazvo vanhu yokufutisa, chaizvo rakaonda vanotenda kuti vane zvikanganiso munzvimbo iyi kuti zvinofanira kugadziriswa. Rezasi chikamu chisviniro zvakaoma chaizvo kushanda kunze, nokuti zvisikwa kwagara kuwanda Zhirkov uye simba pano. Uyezve, uchaona kuita zviitwa zvenyu dzakaderera mudumbu unofanira Dzinochinjawo dzavo dzose zvokudya, kubvisa zvose mafuta, furawa, chinonhuwira uye aisvuta, uyewo kuita cardio muviri.

Kazhinji, yose yakaderera abs chinhu chezvinonhuwira yakananga abdominal tsandanyama. Chikonzero ichi zvakafanira kuita zviitwa kuti rezasi chikamu venhau uye ose tsandanyama dzayo. Nzira Implementation zvakakodzera kurinda, nekuti zvakaipa yokutaura kurovedza hwakazara kunotevera, kunyanya lumbar nomuzongoza.

Sei kurovedza venhau? Avete shure kwako, vanodzivisa vakafugama nechemuchiuno, kufadza dzosa mudumbu nekusunga yenyu glutes. Saka iwe kupfigira rezasi chikamu venhau, pasina kushandisa hudyu flexors. Rega pakarepo kutsvaka kuita repetitions dzakawanda, chinhu chikuru hachisi uwandu asi quality, tora nguva yako, zvose achauya nenguva. Kana, panguva famba chewaini, haufaniri kunzwa kutekenyedzwa yokunotsva tsandanyama ari mudumbu, ipapo muri kuita zviitwa kuti nechepazasi abdominal zvakaipa. Kana makumbo vaneta kwazvo, ipapo iwe batsira pachako kushanda nokuda hudyu flexor, kwete zvikuru zvakarurama kuita zviitwa kuti rezasi chikamu venhau. Munotatamura kunobatsira kudzorera simba.

Nhamba huru seti vane repetitions 20 kusvika ka30 vachapa migumisiro yakanakisisa, asi yeuka kuti zvinhu zvose zvinofanira kupiwa pamusoro kwenguva, kutanga imwe nzira, zvishoma nezvishoma kuwedzera nhamba kuti shanu. Permanent yematambudziko muviri zvinokosha, sezvo wako abdominal tsandanyama vajaire mutoro.

Zvino, pakupedzisira, anoratidza kuti rezasi chikamu venhau:

1. Vis pamusoro pamatanda kuchisimudza tsoka. Simudzai makumbo zvishoma nezvishoma kumusoro sezvo mukuru sezvinobvira, nokudaro flexing pamabvi. Panguva yakakwirira nemabvi ako anofanira kuva ari chityu kuti masekondi mashoma, bata munzvimbo ino, yozononokera kudzikisa makumbo ako pasi. Unogona kumutsa anombotwasanudza makumbo, asi zviri rakaoma zvikuru. In musimboti ichi, minwe yako ikabata kwepuranga rakachinjika.
2. Movement mudenderedzwa makumbo. Nhema pamusoro musana wako, makumbo nzwara pamwe, uye mukotamise panguva pamakona pasi kurudyi. Hands pasi, maoko pasi magaro, tikarega shure zvakasimba pasi. Ruramisa makumbo enyu mberi uye zvichikwira ari 45 dhigirii pakona kubva pasi, uye pakarepo, pasina kumbomira, tikarega pasi pavo, vakafugama uye kudhonza nemabvi ake kuti chipfuva chake. Iva nechokwadi kuti tsoka vaigara nevabereki uye isingatsiki pasi. Dzokororai chete chinhu negwara. Exercise somunhu "bhasikoro", chete makumbo anowisirwa pamwechete. Tanga repetitions gumi neimwe divi, pamwe nguva kuwedzera nhamba yavo.
3. Makumbo voga. Zvishoma akakotamira pamabvi vakaunganidza namakumbo kusimudza, akaisa maoko ake kuna mativi, michindwe pasi. Mashizha nemichindwe vanofanira zvakasimba aimanikidzwa pasi. Kudzikisa gumbo kuruboshwe uye kurudyi, vachichengeta mashizha uye maoko pasi. Kana pachiitwa ichi zvinoita iwe nyore unogona omesa nayo, vachibatirira bhora pakati makumbo kana muzvitsitsinho akapfeka chinokosha weighting.
4. Chimwe zvinobudirira muviri kuti unobvumira kugadzirisa dambudziko sei kubvisa rezasi chikamu mudumbu, vose refu-anozivikanwa "chigero". Avete pasi, zvakasimba tichiita wako rezasi kudzokera pasi uye kutanga panguva kurera uye makumbo ezasi mune wehunyambiri ndege, uye ipapo kuyambuka makumbo ako uye kuti mumwe pamusoro mumwe ari chinjikira. Makumbo repasi vari chichiburutswa pasi, kuoma uye tibudirire muviri. Rambai ziso muchiuno!

Nokutevedzera mitemo iyi, uchakwanisa pamusoro nguva kushamisira muchisviniro chako simba.