Vanobudirira muviri uremu dumbu pamba

Haiwa, asi dumbu idambudziko nzvimbo vanhu vakawanda kudaro. Uye saka unoda kupfeka pfupi nyaya, kuchiratidza zvakakwana sandara venhau ... Asi ndine kuedza kuwana chishamiso chakadaro. Unogona Chokwadi, pinda yokurovedza muviri, uye musha zviitwa asi hapana zvishoma zvakabatsirawo slimming mudumbu.

Chokutanga, unofanira kurangarira zvinotevera: chikuru chinhu - ndiko kutsungirira uye kakawanda. Kana iwe uchiita vaviri kakawanda pavhiki, hapana chichabudirira. Pachaunga anogona uye anofanira kuzunungusa ose zuva, zviri nani kwete chete, asi vaviri kakawanda. Zvakafanana rinokosha rakarurama Muchiitwa. Zviri nani kuita zvishoma, asi zvakarurama, makuru, asi zvakadaro. Kamwe ichocho dzichasvika kurerukira, kuwedzera uwandu seti uye reps, uye saka nguva dzose haisi kugumira ipapo.

Saka, nokuti dumbu slimming kurovedza. Kumba, achiita zvose kufamba, edza kutevera nheyo Pilates - kugara kuzochera mudumbu, kwete kuiparadza usarega tsandanyama kuzorora. Uye havatani nzvimbo chero zvazvingava regai Vanokunga kudzika shure - nayo ichasimbiswa aimanikidzwa pasi. Training vanofanira kutanga nemashoko chinyakare kardiorazminki. Inogona kutamba, vachisvetuka tambo chiedza, kana pasina, vachimhanya munzvimbo, kana anenge 15 maminitsi vachishandisa kutenderera hoop. Zvadaro mberi inokosha muviri. Tinoita imwe pamakumbo, zvishoma zororo, uye kudzokorora zvose pamusoro zvakare. Nzira dzakadaro zvinofanira kuitwa zvitatu (zvimwe mana kana kupfuura). Kurovedzwa sunga (zvakafanana cardio Somuenzaniso, kwemaminitsi 10 hoop), uye mureza.

All slimming maekisesaizi dumbu (mumba) anogona kugoverwa muzvikwata zvitatu: nokumutsa yokumusoro muviri, rezasi simukai mugove wekutanga uye chechipiri mubatanidzwa.

Tinotanga munhu chaiwo monyorora: avete pasi, yakananga chitima tsandanyama. Nhema kumusana wenyu waitsimbirira yenyu yakaderera shure, makumbo hwakakungwa pamabvi, maoko shure musoro wako, emaoko hadzina nematongerwo pasirin'i. Kubvarura musoro uye papfudzi rako mashizha, pasina kutamburira mutsipa wako, shure pabasa rayo yepakutanga. Mubvunzo kufema kuri kugadziriswa sezvinotevera: Zvinokurudzirwa kufema vari yokuzorora, navanofemereka nokuda voltage. Vamwe varayiridzi vari zano kuita zvakapesana. Saka chii nani kuti munhu wose kuti kusarudza zvikuru yokuita chisarudzo. Kuekisesaiza ndiko kanenge ka15.

Vanonzi fungidzira monyorora: kutanga chinzvimbo ndiro, asi ikozvino, vachisimudza pamafudzi ake uye musoro, simudza zvakawanda uye chiuno. On the exhale, yakaderera. Nhamba iyoyo pedyo.

Vadzidzise oblique abdominal tsandanyama: yokutanga nzvimbo netsoka seri rutsoka rworudyi runodzingira pamusoro ibvi rimwe kuruboshwe uye kusimudza fudzi, isu vanokwezvwa kugokora ruoko rwake rworuboshwe wenyu ibvi zvakarurama. Ita 15 nguva, makumbo angu vanokwezvwa uye vane kodzero kugokora kuti ibvi kuruboshwe.

Nokusimudza muviri: kubva pakutanga nzvimbo kurera muviri vanokweverwa mumabvi. On the exhale kusiyiwa. Ichi chiitwa uremu dumbu pamba inogona upgraded pamadiro. Maoko zvinogona akapeta pamusoro chipfuva kana unoratidzwa mberi - izvi vaya vasingagoni simuka, achikanda navo pamusoro musoro wake. Makumbo anogona iminame pamabvi uye anombotwasanudza uye aimanikidzwa pasi. Yeuka nomumugwagwa kwaitora nguva iwe kumutsa uye ezasi, zvikuru sei. Kunyura pasi anofanira zvishoma nezvishoma, mumwe vertebra uyewo, kunzwa rutsigiro.

gumbo waigona: bato iri rinogona kuva siyana uye zvakaoma. Nyore kuita - kusimudza yakarurama gumbo kuti zvakarurama pakona kubva supine nzvimbo. The loin rikazvisundira pasi! A musiyano wezvinyorwa maekisesaizi ichi - vhiri kana vanomutswa, vakafugama zvose makumbo panguva, kana peya chigero, apo makumbo akarurama uye nokuparara akavapindurawo. A yakawanda yakaoma, asi zviri zvikuru inoshanda nzira - kusimudza kwete chete tsoka asiwo chiuno, masokisi kubata pasi seri musoro wako. Hands panguva angava shure musoro wake, wakatambanudzwa pamwe pamuviri kana kuwedzerwa pamusoro musoro.

Uye pakupedzisira, kupfuura kunonakidza: muviri kuderedza uremu dumbu kumba, zvinosanganisira mubatanidzwa mharidzo dzakasiyana. The wokutanga - kubva pokutangira nzvimbo (avete pasi, maoko shure musoro, makumbo hwakakungwa, yakaderera shure rikazvisundira) panguva kusimudza maoko nemakumbo, kuti, achizvuzvurudza mabvi kusvikira musoro. Musaedza kunotadzisawo mutsipa wako, basa rose riri kuitwa wokudhinda tsandanyama. A kusiyana yechiitwa - kubva pokutangira nzvimbo rokumutsa anombotwasanudza gumbo kuti zvakarurama maonero, uye ipapo kudzikisa navo pasi napo, uye chengeta ndikaridya pasina achipfugama yenyu. Zvino (kwete uchisiya makumbo!), Simudza musoro wako uye mapfudzi, maoko vatiitire pamwe pamuviri uye anoita kwavari ndatsamwa maduku uye pasi, pasina kumbomira kusvikira kufema. nokufamba kwakadaro kuti maoko ka100.

Nokuti siyana, unogona kuita uye slimming mudumbu kurovedza vakamira. It tilts kwakasiyana-siyana, mberi uye shure, uyewo vanonzi "matsime". Inonyatsobudirira vavo: chete Vanokunga mabvi ako, rworudyi vanomutswa pamusoro pomusoro wake, kuruboshwe hwakakungwa panguva kugokora. Kusendama kuruboshwe, kudhonza kurutivi rworudyi, rworuboshwewo chete zvishoma anobata kurutivi rworudyi. Uye itai chitubu-vakaremerwa - duku amplitude zvishoma uye kutura zvakare kuti dzisanyanya padivi chete 50. Chokwadi, vazhinji nani, asi achauya zvishoma nezvishoma, pamwe kurovedza. Kana pasina simba rokutsungirira kurwadziwa murutivi rwake, ruramisa maoko angu uye akasendamira mumwe nzira.

Munotatamura nokuti abdominal tsandanyama - ari chaiwo katsi, bhiriji nemitenusirwa kurudyi nokuruboshwe. Kanganwa hazvibviri chero zvazvingava, nokuti kunoderedza marwadzo pashure muviri, uyewo kuita tsandanyama zvikuru Usazviomesera. Vakawanda muviri kuti slimming dumbu kumba kuchaunza kukurumidza uye kuti munhu zvazviri, chete vanofanira kubata uye kwete vachikanda purogiramu.