Muchiitwa nokuti pazvidya uye magaro: maminitsi 20 pazuva kuti tirambe muviri zvakakwana chimiro

Hapana chakavanzika rezasi hafu muviri idambudziko nzvimbo vakawanda vakadzi ano. How kuwana shapely chimiro, kana uri kukuremera "pasi", izvo haana kuponesa kunyange chiduku muchiuno? Batsirai kupedza dambudziko zvinobudirira muviri kuti pazvidya uye magaro. maminitsi 20 - ndiwo kunonyanyisa urefu nguva unofanira yaungapedzera kurovedza.

Nyore nzira kupomba makumbo uye magaro

Kana usingade yakawanda yokunyatsoongorora unhu uye nuances kuita zvekumwe muviri, tinogona kudzora kutenga peya chiedza dumbbells, uye kusvika zvatinosiita zimbabwe squats uye lunges.

Kuti vawane optimum zvabuda, vachafanira kudzokorora ose chinhu maviri nguva uye kuita denderedzwa rose zvakare, asi kwete nemaoko chinhu, uye zviyero, izvo kuomesa kwazvo kwenyu mureza muviri nokuda pazvidya uye magaro. maminitsi 20 ingaita awa rose, asi pashure mwedzi kudzidziswa uchaona nemaziso avo zvinoshamisa kuchinja muviri wako.

Standard denderedzwa chinosanganisira:

• 20 kwakajairika squats;
• 20 squats plies ;
• 20 squat "cheya" (jooga eremendi);
• Classic 40 Kurwisa (20 mberi uye 20 shure);
• 20, ari lateral kumusumudza.

Kana uchifunga kuti iwe nokukurumidza kuneta, tora duku kumbomira pakati repetitions.

How kudzidzisa vakakurumbira

Kana wagadzirira kuita chero kurovedza nokuda pazvidya uye magaro maminitsi 20 pazuva, edza kuita chirongwa kurovedza yavo kwakavakirwa vanokodzera here-anozivikanwa vaimbi, actresses uye yokutevedzera. Chero zvinhu zvinogona pamwe nemumwe munzira dzakasiyana-siyana, Chikurukuru - usakanganwa kuti basa pamberi zvakakodzera kuita ushamwari-kumusoro, uye pashure - kubhadhara kwemaminitsi mashoma ndichisveerera.

Professional vanodzidzisa vakakurumbira kupa zvinotevera mukuru-kunyatsoshanda muviri:

• Kusvetuka parutivi. Twasu, tsoka pamwe, maoko vakabata pamberi muchipfuva. Vanosendamira mberi, vakafugama mabvi uye ariswededze kubva paguva wakasiya gumbo uye kusvetuka kurudyi. On achiwana muviri wose uremu awire netsoka rworudyi. Pasina kumbomira, ipapo kusvetukira negwara risiri. maminitsi mashoma zvakakwana kuriritira pachiitwa ichi nokuda pazvidya uye magaro; 20 miniti Workout cardio zvinhu kumhanya.
• Squats pamwe zviyero. Mira makumbo paupamhi voga, mubatirire rinorema dumbbell kana barbell. Pasina achideredza mapfudzi, inowira chaiwo squat zvokuti hudyu akaumba newokuti pasi. Bata chinzvimbo ichi, ipapo anombotwasanudza. Dzokorora 20-25 nguva.
• Zambuko rimwe gumbo. The yakanakisisa mazita muchiitwa nokuda pazvidya uye magaro kunokonzeresa zvinosanganisira Misiyano "zambuko". Kuti aite nadzurudzo iyi, nhema kumusana kwako, Vanokunga mabvi ako, muzorore tsoka dzenyu pasi utambanudzire maoko ako ari mativi. Simudzai yenyu anombotwasanudza gumbo zvakanaka, ipapo yehudyu kusvikira muviri wose kwave dzikwanise yakarurama mutsetse panguva kureba ibvi kuruboshwe. Lower yehudyu, isingatsiki pasi uye kudzokorora 20-25 nguva, ipapo kuita muviri pamwe rutsoka kuruboshwe.

mhedziso

maminitsi 20 muviri nokuda pazvidya uye magaro - ndiyo kunonyanyisa nguva kunodiwa kuunza dambudziko nzvimbo zvakazara kuti. Vanoomerera musimboti nenguva yaakaronga kuti apote uye kushandura chirongwa kudzidziswa ose 10-12 mazuva, saka kuti tsandanyama havana nguva ajairire chete mutoro. Mushure mwedzi ezuva, kwete chete iwe, asi vanhu vose kunzwisisa hunoshamisa migumisiro zvaunoedza.