Musoro wepamusoro: sarudzo yezvidzidzo, mazano uye mhinduro

Vakadzi vazhinji vanobatana nemafungiro asina kunaka kuti kune mukoma wakanaka ine mhepo yakadzika yepamusoro inodiwa . Zvisinei, zvinonzwisisika kuti, kubvisa wrinkles uye tubercles mudumbu rezasi, yakadzidziswa yakakwirira yepamusoro inoshandiswa, mishonga iyo inoomesa mimba yose kamwechete uye inoita kuti ive yakanyarara. Kuunza masvikiro aya muzwi, zvakakwana kuita zvidzidzo zvinotarisirwa kushanda kunze kwemisumbu mizhinji yebark, somuenzaniso, bhar uye kushandura mu "bhasikoro" nzvimbo. Zvisinei, kune dzidzo yakakosha, yakanyanya kusimbisa nzvimbo isingaoneki dambudziko-iyi ndiyo nzira iyo iwe unogona kudana nayo miviri yepamusoro yepepanhau. Dzidzo dzakakurumbira dzinopiwa pasi apa.

Shingai-dhonzai nekutengesa

• Ita mbiri dzezvipfeko zvechimiro chinowanzosvika pane pasi zvichienderana nehupamhi hwemafudzi ari oga.
• Bata mahombekombe uye utore nzvimbo yeklassic push-ups.
• Itai kuti mutsime uende pasi uye uite zvinowanzosimudzira-up, uchiri kubata maoko ako pamusoro pezvinyunyuta.
• Kudzokera kunzvimbo yekutanga, simudza ruoko rworudyi neprojekectile kusvika kumazinga edu.
• Tora kwemaminitsi mashomanana, zvakare tora nzvimbo yekutanga uye dzokorora kufamba kune rumwe rutivi rworuboshwe.

Sezvo makamuri ekumusoro ari nyore kuti ashande nematarenda, edza kuwana mahombekombe ehutano hwakakwana. Kune vanotanga, imwe kirogiramu inokwana. Kana iwe uchigara uchishanda, edza kutanga ne-kilogram imwe dumbbell. Kusimudza maoko ako kumutumbi, iva nechokwadi chokuti torsi haigumburwi: shandisa michina yepamusoro uye chengetedza nzvimbo yakasimba yakasimba.

Kukohwa - squat - press

• Tora zvigadzirwa zvembiru uye usunungure maoko ako kumativi edu. Zvichindwe zvinofanira kutarisa mberi.
• Chengetedza mapepa achidzikama, benderera zvikwata zvako uye uunze dumbbells pedyo nekukwanisika kumapfudzi. Pakarepo mushure meizvi, torai muhudyu mushure mokunyura muchikoro chechikwata. Hips inofanirwa kuve yakafanana kufanana pasi.
• Simira mukukura zvakakwana uye tambanudza maoko ako nematekwekete kumusoro kwepamusoro wako.
• Dzokera kunzvimbo yekutanga uye dzokorora chikamu.

Skewed, kumusoro, pasi-pasi mumakwikwi uye chinonyanya kunetseka chikadzi - mahudyu - zvakanyatsodzidzwa mune iri nyore asi rakanyatsoshanda pamwe chete. Mukuwedzera pakubvisa mafuta akawanda mumuviri pane zvikamu zvinowoneka zvikuru zvemuviri, unodzidzisa biceps yako, uchipa maoko ako imwe nzvimbo yakanakisisa.

Crossover inorwisa

• Tora zvigadzirwa zvemafuti uye uzvichengetedze pamusoro pehupamhi hwemapfudzi, zvichibvumira maoko kuti asungirire pachena pachitsi uye achiisa zvanza kumativi kumashure kunze.
• Ita rutsoka rworudyi rutsoka mberi uye kune rumwe rutivi kuitira kuti rutsoka rworudyi rwuri pamberi pekuruboshwe (sezvinonzi in curtsy). Ita pasi goro kusvikira ibvi rakarurama rakanamatira pane imwe nzvimbo yeanenge makumi mapfumbamwe.
• Tora kwenguva shomanana munzvimbo ino, tora nzvimbo yepakutanga uye dzokorora chiito kune rumwe rutivi.

Kana chinangwa chako chiri chepamusoro-soro , kudzidzira kwevasikana zvichibva pazviitiko zvekare zvekare uye mapapu zvichakubatsira iwe kudzidzisa mishonga yakarurama. Kusiyana nemakumbo akasiyana-siyana uye tsika dzokugadzirisa yemakumbo, zvinhu zvinokonzerwa nekusagadzikana kwemisungo yehudyu zvinobvumira kuita zvakakwana muviri wose, kwete kungoita mimba uye waistline.

Kutsiva nemhepo inotenderera

• Tora chikwata chechikepe uye uende pane imwe netsoka (iwe unogona kushandisa makumbo maviri kuti urambe wakasimba).
• Chengetedza migumo yekudzingisa mune rumwe rutivi rwechigarire pakureba kwepafudzi. Bhenha mumucheto wakaderera uye kuderedza torsi yako kusvikira yava yakafanana nechepasi. Makumbo anofanirwa kunge akadzikiswa zvishoma, kumashure kumashure - mune zvakasikwa, zvakasununguka.
• Shandisai scapula uye mudonhedzerere kumhepo kumusoro. Gara munzvimbo iyi, uye osunungura dambudziko uye dzokera kunzvimbo yekutanga.

Denga rinokurudzira ibhidhiyo inonzi projectile, inenge yakafanana netambo. Inogona kuva imwe chete kana kaviri. Izvo zvinokonzerwa kaviri zvinopa kuwedzerwa mutoro pamisungo, saka kazhinji zvinowanzoshanda kushanda nepamusoro yepamusoro nayo.

Squat nekukwira

• Mira zvakasimba, tsoka dzepamapfudzi-kuparadzana nepakati, maoko pamakumbo. Tora mbiri yevumbumbus.
• Tora zviuno zvako, pfugama namabvi ako uye kuderedza midzi yako sepashoma sezvinobvira muzvakagadzirwa, tsika dzevanhu.
• Ita zvidhori pasi, uye fungai kumashure "kunorara pasi" nzvimbo, seyomuitiro unowanzosimudzira.
• Zvino dzoka zvakare mu squat. Simira mukukura zvakakwana uye svetuka zvakare.

Sezvaunogona kufungidzira, chinangwa chemuitiro uyu haisi chete chikamu chepamusoro chezvinyorwa, asiwo hutsika hwemashoko e-cortex, mahudyu, mabheti uye chifuva. Mhando zhinji inobatsira inobva ku cardio load element - double jumping. Inopa huwandu hwekutsva kwekuwedzera kwekoriki, kuunza kurota kwako kuhupenyu - kuwana chimiro chakakwana.

Takashandurwa kugara-up ne dumbbells

• Tora mabhokwe maviri maviri kumusoro kwepafudzi refudzi. Maoko anofanira kugara akajeka zvakakwana. Munguva yebasa rose unowedzera kushungurudza mutsara.
• Mira panzvimbo yekutanga nekuisa rutsoka rwako rworuboshwe pamberi pekodzero. Usaisa tsoka dzako pane imwe mutsara - kureba pakati pavo kunofanira kunge kuchiita hupamhi hwemafudzi.
• Tora zviuno zvako uye ufugame mabvi ako kuti udzikise ruzivo rwako muchigamba chakajairika, asi nemakumbo ako ari oga. Gara kwemaminitsi mashomanana panzvimbo iyi, zvino shandisa mabhesi ekudzoka kuti udzoke kunzvimbo yekutanga. Ita sarudzo yakazara yekudzokorora mune pose inoratidzirwa, uye isa gumbo rorudyi pamberi pekuruboshwe uye udzoke zvakatemwa.

Dumbbells inowedzera kushorwa uye kuoma, saka fungisisa zvakajeka pamusoro pehukuru hwehangu. Usanetseka pamusoro pekuti ikokudzidzira kwemashoko ekumusoro kunosanganisira zvachose simba rekudzidziswa kwetsoka; Ichokwadi kuti, kuita zvikwata, kupikisa uye kurwisa, zvakakosha kushandisa zvakanyanyisa mitsipa yebark, iyo kazhinji isingatombovhiringidzi panguva yemitambo yepakutanga mumutambo. Shandisa mukana wakasiyana-siyana kuti usimbise chirwere uye kubvisa "baggy" nekuda kwekuita zvekuita.

Frog mubhasi

• Nzvimbo yekutanga ndiyo kumira kwenhema, zvose zvekusimudza. Iko inofanira kunge yakananga yakananga, kubva pamapfudzi uye kupera nemakumbo.
• Ita rutsoka rworudyi mberi nekuisa parutivi rworuoko rworudyi (kana kuti pedo nepamunogona napo). Edza kusabvisa chiuno chako - havafaniri kumira kana kumuka.
• Dzorera rutsoka kune chinzvimbo chayo chepakutanga uye dzokorora chikamu kuruboshwe.

Sezvo inzvimbo yepamusoro yepamusoro inotarisa kuda kwekunze kwenzvimbo yakaoma-nzvimbo-mudumbu, usakanganwa maitiro aya ari pamusoro apa. Zvinokwanisika kuti ivo vachakubatsira iwe kuti uwane chiroto chiroto.

Ongororo

Zvinotoshamisa ndezvekuti: maitiro ekumusoro yepamusoro anonyatsobudirira, asinganzwisisiki mune teknolojia uye haadi kuvepo kwezvinhu zvakananga zvemichina kana kuti matikiti emwaka kune gym. Uye panguva imwecheteyo, vari kushamisika zvisingadikanwi: vasikana vanosarudza kufamba-shanduka nemaitiro akasiyana uye "mabhasikoro" panzvimbo pekuisa pfungwa pamisungo yepamusoro yepamusoro. Munguva iyi, nguva dzose pamitambo uye kuora kurasikirwa maforamu inokurudzira kuti iwe unosanganisira zvidzidzo zviviri kana zvitatu mumakumbo ekumusoro mumabasa ako ezuva nezuva, uye mumwedzi unoona chiitiko chinowanikwa.