6 kurovedza muviri kutsanangura dumbu kumba

Zvemukati

• Exercises kutsanangura dumbu kumba
• 1. Dumbu muna V
• 3. Kuyambuka dumbu
• 4. Dumbu nehudyu kukwirira pabhora
• 5. Bhodhi ine bhora
• 6. Bhodhi ine zvitsigiro zviviri
• Chii chekudya
• Matipi ekutsanangudza yako abs

Kutsanangura mudumbu zvakakosha kuita maekisesaizi, sekumhanya, uye izvo zvinosimbisa dumbu, kuwedzera pakuva nechikafu chakazara nefibre uye mapuroteni, uchinwa inokwana 1.5 L yemvura. Uye zvakare, kudzivirira kunetseka, kuita kukwiza padumbu uye kutora mamiriro akakodzera kwakakoshawo kuti dumbu rako rigare rakasimba.

Kazhinji, dumbu rakatsanangurwa rinoonekwa kana mafuta akaunganidzwa mudumbu achibviswa uye mhasuru dzichi toneswa uye kuitira kuchengetedza mhedzisiro, zvakakosha kuti urambe uchiita chiitiko chemuviri nguva dzese uye uchitevera chirongwa chekudya zvinoenderana nehutungamiriri hwehutungamiriri.

Exercises kutsanangura dumbu kumba

Kugona kutsanangura dumbu, kurovedza muviri kunosimbisa CORE kunofanirwa kuitwa, kuitira kuti dumbu rinyatso kuoneka, uye nekuwedzera kudzikisa huwandu hwemafuta mudunhu iro nekuti mhasuru dzemudumbu idiki diki mhasuru boka uye iri zvinongorondedzerwa mudumbu rimwe risina mafuta. Zvimwe zviitwa zvinogona kuitiswa kutsanangura dumbu kumba ndere:

1. Dumbu muna V

Mune rino dumbu, munhu anofanira kurara pasi kumusana kwavo, kusimudza makumbo avo akatwasuka kana semi-akachinjika uye yavo torso, vachichengeta maoko avo kumberi. Chiitwa ichi chinoitwa mune isometry, ndiko kuti, munhu wacho anofanira kuramba ari munzvimbo imwechete kwemasekondi gumi nemashanu kusvika makumi matatu kana zvinoenderana nezvakataurwa nemurairidzi, achichengeta dumbu rakabatwa panguva dzese.

3. Kuyambuka dumbu

Kuti uite izvi kugara-pasi, inozivikanwawo sedumbu kugara-kumusoro, munhu anofanira kuzviisa sekunge achaita kugara zvakajairika, kuisa maoko ake kuseri kwemutsipa, kusimudza mapendekete ake pasi, chengetedza dumbu chibvumirano uye kuita kufamba kwegokora rerudyi kuti ubate ibvi rekuruboshwe, uchichinjisa mafambiro negokora reruboshwe kuenda kubvi rerudyi. Izvo zvakakosha kuti dumbu rinoramba rakabvumidzwa panguva yese yechiitwa.

4. Dumbu nehudyu kukwirira pabhora

Dumbu nekukwira muhudyu pabhora zvakare chiito chikuru, zvakafanira kuti izvi zvirare pasi, kumeso kumusoro, kuisa tsoka dzetsoka mupilates bhaira nekusimudza chiuno, zvichiita kufamba uku zvishoma nezvishoma maererano kurudziro yemudzidzisi.

5. Bhodhi ine bhora

Muchiitiko ichi, unofanirwa kuisa tsoka dzako pabhora uye nekutsigira maoko ako pasi, sekunge uchaita bhodhi. Ipapo, bendamisa mabvi ako, uchidhonza bhora kuenda kumberi, usingafambise maoko ako. Chiitwa ichi chinonakidza kutsanangura dumbu nekuti rinoda mhasuru dzemudumbu kuti dzisimbiswe kwazvo kuitira kuti muviri ugadzikane panzvimbo uye kufamba kwacho kuitwe nemazvo.

6. Bhodhi ine zvitsigiro zviviri

Kuti uite chiitwa ichi, zvakakosha kuti mhasuru dzemudumbu dzishandiswe kuitira kuti ugone kuva nepakati. Pakutanga, munhu wacho anofanira kugara panzvimbo yeplanga uye obva abvisa ruoko nemakumbo zvakapesana kubva pasi, ndiko kuti, simudza ruoko rwerudyi negumbo reruboshwe, semuenzaniso, riine zvitsigiro zviviri chete. Zvinokurudzirwa kuti ugare munzvimbo iyi kwenguva yakareba sezvaunogona kana zvinoenderana nezvakakurudzirwa nemudzidzisi.

Chii chekudya

Chikafu chakakosha kuchengetedza hutano uye kubatsira kutsanangura dumbu, uye zvakakosha kuti zvinoratidzwa neanodya kuitira kuti chirongwa chezvehutano chigadziriswe zvinoenderana nehunhu hwemunhu nezvinangwa zvake. Zvinokurudzirwa kuti kudya kwakadzikama uye kwakasiyana kunoitwa uye kunobatsira kupisa mafuta nekumhanyisa metabolism, uchiratidza izvi:

• Idya zvishoma kana zvishanu kudya pazuva, kwete kushandisa anopfuura maawa matatu usina kudya;
• Inwa inokwana 1.5 L yemvura, green tea kana artichoke;
• Idya muriwo kana micheromukudya kwese kwezuva;
• Idya yakakwira fiber kudya, kudya muflakisi, oats uye chikafu chizere;
• Kudya antioxidant chikafu zvakaita semadomasi, maranjisi kana nzungu dzeBrazil;
• Idya chikafu chinomhanyisa metabolism se ginger kana sinamoni, semuenzaniso;
• Idya mapuroteni nekudya kwese, semazai, mukaka, nyama nehove;
• Dzivisa kudyiwa kwemafuta, shuga kana chikafu chakagadzirwa, dzakadai seanotsemura, echando kana zvekudya zvemumagaba.

Izvi zvekudya zvinobatsira kudzikisira mukana wekuchengetwa kwemvura uye zvinobatsira mukushanda chaiko kwematumbo, kudzikisira kuzvimbirwa uye kuzvimba uye kunotungamira kudumbu rine toni.

Uye zvakare, kuti dumbu rive muchimiro nekukurumidza, kuwana mhasuru, mapuroteni anowedzerwa anogona kutorwa, zvisinei hazvo inofanirwa kukurudzirwa nenyanzvi, sezvo zvichidikanwa kutarisa zvinodiwa neprotein uye hunhu hwemunhu, kana zvichibvira ratidza zvakakodzera zvikuru. Ziva zvimwe zvinowedzera kuti uwane mhasuru.

Matipi ekutsanangudza yako abs

Mamwe matipi akakosha ekutsanangura dumbu ndeyekutevera hypocaloric chikafu chinotungamirwa neanodya, mukuwedzera kune kudzidzira maekisesaizi, sekumhanya, kuwedzera mari yekorori nekusimudzira kupisa kwemuviri wedumbu. Asi kuti uve ne "six pack" dumbu zvakakosha kuita kurovedza dumbu nenzira dzakasiyana, kakati wandei pasvondo uye zvakare kudya chikafu chakazara mumapuroteni nekuti izvi zvinofarira mhasuru hypertrophy.

Uye zvakare, hunyanzvi hwekarati zvakare yakasarudzika sarudzo kune avo vanoda kutsanangura dumbu, kuumba muviri uye kuwedzera kutsungirira uye simba remuviri. Dzidza zvakawanda nezve iyo martial arts.

Kugamuchira chimiro chakanaka kwakakoshawo kurasikirwa nedumbu nekuti, apo musana, chiuno nemapendekete zvakanyatsoenderana, mhasuru dzemudumbu dzinokwanisa zvirinani kuchengetedza mitezo yakamisikidzwa uye isina anteriorized, sezvazvinoitika kana paine husina kumira zvakanaka.