Nyaya sei kuti wakagwinya uye kwakavharwa nenyama

Vakadzi vazhinji rota rakaisvonaka mufananidzo uye kufunga sei kuti wakagwinya uye kwakavharwa nenyama. dambudziko iri yakawedzera pashure kusununguka kana mazororo refu. Kuti awane hope, pane dzakawanda dzakasiyana: teas uremu, zvokudya, etc. Kupfuura mimwe uye panguva imwe chete, imwe nzira utano sei kuita kwakavharwa nenyama dumbu - dzose kuurayiwa zvakanaka vachiwirirana maekisesaizi. Kubva munhu vanoda kutsungirira uye kushivirira chete, ipapo mugumisiro wakasungwa kuva.

Kuumba yakanaka muchiuno uye kunopindirana uremu kunogona kuita kusvetuka tambo, basketball, Kurovedza kutamba kana zvimwe kuzvishandisa basa kwemaminitsi 45. Pavhiki inofanira kuva 3-4 kudzidzira kwakadaro.

Funga sei kuti wakagwinya uye kwakavharwa nenyama achibatsirwa zvinobudirira chokupika mamwe marudzi muviri.

Exercise №1. "The Rise makumbo ari kurudyi akachinjikana." Initial nzvimbo: nhema pasi, maoko shure musoro wake kutanga, chengeta tsoka pamwe chete. Simudza rutsoka kuti mweya panguva rworudyi akachinjikana (mabvi havafaniri Vanokunga), uye sezvo imi exhale muvakweve pasi, asi regai kubata pasi. Mhanyai 20 Nzira.

Exercise №2. "The monyorora nechemuchiuno." Kutanga chinzvimbo: nhema pasi, maoko ake shure musoro wake, makumbo hwakakungwa pamabvi. The muviri: panguva femero kusimudza tsoka dzako pasi, Achitsaudzira muchiuno, muise tsoka dzake kurutivi rworuboshwe. On the exhale, kudzokera pokutangira chinzvimbo, vadzokorora mhiri. Ita mativi 20-30 mharidzo.

Exercise №3. "Corner." First unofanira nhema pasi, maoko akaisa pedyo muhudyu. Makumbo chinofanira ngaatarire uye nguva dzose pamwe chete. On the exhale, vanofanira richakwiridzwa uye maoko unoratidzwa mberi. Chengeta musana wako sandara uye yenyu abs zvakasimba. Kuchengeteka mamiriro iyi 2 kwemaminitsi.

Exercise №4. The kwokutanga nzvimbo: avete pasi, akaisa maoko ake kumativi muhudyu make. Kuurayiwa: exhale zvishoma kusimudza yokumusoro mutumbi kuna pamafudzi mashizha, maoko unoratidzwa mberi. Isa kwemaminitsi 2-3. Apo kuchaitika nguva ino, unofanira pasi pasi uye kuzorora.

Exercise №5. "Pilates". Kubva avete chinzvimbo pasi nemaoko shure misoro yavo vanofanira kurera makumbo nemabvi hwakakungwa panguva madhigirii 90. Shin anofanira akaererana pemvura. Uyezve, rave nokusimudza mapendekete ako kure pasi, kusvika nokuti kugokora kusvikira pakatarisana ibvi. Mhanya 20 kusvika 25 repetitions. Kudzidziswa uku anotibvumira kwete chete kuti vabudirire wakagwinya, asi ari kufunga muchiuno nzvimbo.

Next achava zvishoma pamusoro sei kuti wakagwinya uye kwakavharwa nenyama nokushandiswa michina mitambo, izvo zvichaita Siyanisai kudzidziswa uye vave inobudirira.

Exercise №6. "Tambanudza dumbbells ari pamateru." Initial nzvimbo: kuti mutumbi kurerekera madhigirii 45, maoko dumbbells (mabvi pamwero) kufonyora nechemuchiuno. Kuurayiwa: exhale edza kuita emaoko ako shure kwake, yokumusoro ruoko chinofanira akaererana muviri, uye Zviidzo vari pedo pazasi mudumbu. Dzokera pokutangira nzvimbo nomweya.

Exercise №7. "Squats vane dumbbells pamusoro musoro wako." Kutanga chinzvimbo: tsoka anoiswa pa chinhambwe mafudzi upamhi, maoko (pamwe zviyero) akamutsa pamusoro musoro wake. On the fema inofanira kuva zvakanaka kuita haasaruri squats kuti zvakarurama pakona pamabvi uye muhudyu akaererana uriri chinzvimbo. Rezasi shure zvishoma vanobwembura. With inofemwa kudzoka pokutangira chinzvimbo. Mhanya 15 kusvika 30 mharidzo.

Exercise №8. "Sezvo fitball." Nokuti kurovedza kutora kusimbisa akarara pasi (kusunda kupota), chete makumbo mumabvi zvinofanira akaiswa pamusoro bhora. Usazviomesera musana ngaatarire. Implementation: tikaisa fitball, utambanudzire mabvi ako kuna muchipfuva chako, kudzvinya kwako abdominal tsandanyama. Pashure paizvozvo, dzokera kwokutanga nzvimbo. Ita 10 Rentals.

Gadzira wakagwinya muna 6 mavhiki, zvaunogona nokuita siyana chaizvo yakatarwa kurovedza kubva akakurumbira gym murayiridzi - Dzhillian Maykls.

Zviri pachena kuti nhasi pane rakafara kusarudza nzira kuti sei kuti wakagwinya uye kwakavharwa nenyama. All vanoshuva chete kusarudza munhu kufarira, nyatsoverenga zvose nemirayiridzo uye hurongwa kurovedzwa.