Zvakanyanya Kunaka Panguva Yepamuviri kudzidziswa kana kuti uku netsandanyama.

Wakuita, nzira imwe kana mumwe, tiri tose nomubvunzo wokuti "sei kuti uku tsandanyama?". Zvisinei, kwete tose kuziva mhinduro yomubvunzo uyu. Zvechokwadi, I kumbobuda kwamuri nechokwadi kuti mhinduro inozivikanwa mashomanana - ari nyanzvi pane mukusimbisa muviri uye nomazvo vanachiremba, physiologists vechokwadi. Uye kana wokutanga kusangana pamwe nyaya pachake uye pachavo ruzivo kuziva "zvakanaka uye chii chiri - zvakaipa," kwete achiziva panguva imwe chete nei paine uye kwete zvimwe, wokupedzisira mhinduro yomubvunzo uyu wefodya pamwe maawa akawanda nemakirasi pamusoro yakaitwa uye physiology.

Achitendeukira vamwe, isu akawana mhinduro yomubvunzo wokuti, "sei kuti uku tsandanyama?" Uye akagadzirira kugoverana nemi zvino.

Saka, inobva kukura tsandanyama rinenge riri "kudzidzisa". Zvinonzi vaurayiwa nemazvo, mumwe nguva uye kuchinyanya kunogona kuunza iwe zvinodiwa mugumisiro - yakanaka uye inflated muviri.

Hatidi kupinda zvakananga, sezvo nevamwe uye zvinokosha kwatiri kunyanya kuri mumashoko ose tsandanyama, zvisinei nzvimbo yavo. Chikonzero ichi, hauzovawani pano mhinduro dzemibvunzo yakaita: "sei kuti uku magaro" uye akafanana.

Zvisinei, pano uchawana mirayiridzo yakajeka sei kuita kuti unofanira uye regai musoro.

We vanotsika pamusoro danho rokutanga "sei kuti uku netsandanyama." Chinhu chokutanga kuti kuita - kurasa pamazano richikunda pakati vazhinji vatambi kana tsandanyama zvikuru - zvinoreva zvakawanda. Paunoramba kurovedza, nani pamusana.

Kanopfuura kamwe ndaona, zvose ruoko mutsimba vakomana vari uremu kusvika 75 makirogiramu yakahwina guru uye beefy vakomana vane 90 uye kunyange mhedziso-ki, uye kukura tsandanyama zvavo zvakasiyana yekudyidzana. Zvisinei, zvakazoitika haana chete kuratidza uye kuratidza "simba venhema" hukuru.

Kuratidza falsity yenyu yechipiri mashoko, ndinogona kupa muenzaniso sei vechidiki vari kuuya kekutanga muna gyms uye kuita panheyo 'kutora zvakawanda uye refu kukwikwidzana, "kuroorana kwemakore uye vasingagoni kuwedzera kupfuura 2-3 makirogiramu kuti tsandanyama. Uye kusiyana navo, achiziva nomutambi anopinda yokurovedza muviri hakusi anopfuura 3 pavhiki uye ane nemigumisiro yakanaka, kuwana 10 kilos ose dzakaonda kwetsandanyama.

Saka, nokuparadzwa ngano pamusoro.

Ndiyo nguva kupa zano rakananga sei uku netsandanyama.

• Kuita zvitatu kudzidzisa purogiramu pavhiki.
• Kuparadzira kurovedza pamusoro mapoka tsandanyama zvakasiyana kuburikidza kuabatanidza saka: shure, biceps, triceps, chipfuva uye makumbo.
• Exercise pamusoro tsandanyama abdominals zvinofanira kuitwa panopera nomumwe Workout.
• Duration kudzidziswa - 1 awa.
• Kuita zviitwa zvose zviri pachena zvinogoneka pasina kubiridzira.
• Inwa mvura pakurovedza chete muzviitiko uye zviduku zvakawanda.
• muviri mumwe akanga amakavaitira kurema nawo unogona kuita 10 nguva, apo vachiita 12, asi mukuedza neyokushandisa kaviri akaita zvakarurama uye leisurely.
• Exercises anoteererwa zvishoma nezvishoma, nokudzora simba rwokufamba zvose pamusoro, kwete kurega kuenda maoko akasununguka kuwa.
• On mumwe muviri unofanira kuita nemhando vatatu.
• Rimwe boka tsandanyama kunofanira yakasiyana muviri zvitatu akaita nezuva rimwe chete.
• Putsai pakati seti - 1minute.
• The zororo pakati akasiyana muviri - maminitsi 3.
• Panguva yokumbozorora, famba kana kutaura nguva dzose (regai vapfure pasi kufema uye vaigadzirise).
• Vanoda kurovedza vane dumbbells panzvimbo imwe barbell muviri, kana pane dzimwe. Kuita chiitwa pamwe dumbbells, maoko ako pachako uye chikwata neruoko munhu asina "Uchatora" mukuru mutoro pane vamwe. Uyezve, panguva yechiitwa pamwe dumbbells anoshandisa okuwedzera mapoka tsandanyama kuti kudzora nzvimbo uye ruoko chinzvimbo. Nyaya iyi ichakubatsira kukudziridza simba uye akaomarara tsandanyama gadziriro yacho pamapfudzi nebhanhire.
• Panguva yechiitwa, vamire pamberi girazi kuitira kuti unogona kuona zvakanga zvakarurama kana kwete, muri kuzviitira.
• Uye Chikurukuru - kudya zvakanaka uye akawanda, uyewo musakanganwa pamusoro kunyatsozorora (hope unoda maawa masere kana kupfuura, saka kuti nguva muviri wokugadzirisa inotevera Workout).

Saka isu akapa mhinduro sei kuvaka tsandanyama uye akatanga kuti zvinokosha zvinhu uye nemirau, zvaidiwa izvo kuchaita kuti uve "kupfuura".

Uyezve, pfungwa imwe tava vakabvuma mubvunzo "Sei uku imwe dumbbell?".