Belly-inosimbisa budiriro: Iyo hurongwa

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Ichi chirongwa chepakati / chepamusoro ab chevanhu vanga vachiita basa remudumbu kwemwedzi 3-6 yapfuura. Kana iwe uri wekutanga, enda ku "Vatangi: Maitiro Ekuita Nyore Mukuita Uku," peji 2, kuti utange. Kana iwe wanga uchiita basa remudumbu kweinopfuura mwedzi mitanhatu, tevera iyo Yakaomarara sarudzo: pakupera kwekufamba kwese.

mirayiridzo yekudzidzira Uku kurovedzwa kwemazuva mana-pasvondo kunosanganisira zviitwa zvitanhatu zvakakamurwa kuita mapoka maviri. Ita boka 1 pamazuva 1 ne3, uye boka 2 pamazuva 2 ne4, uine chokwadi chekutora zuva rekuzorora pakati pekushanda nesimba. Ita 2-3 seti e10-15 reps yeimwe yeaya matatu mafambiro, uchizorora 1 miniti pakati pemaseti. Kana iwe uchigona kupedzisa anopfuura gumi nemashanu reps, wedzera kuramba kwako; kana iwe usingakwanise kana kuita gumi reps, deredza huwandu hwekupokana.

dziisa Gara uchitanga maekisesaizi esimba nemaminetsi mashanu ekudzika-kusimba aerobic chiitiko. Wobva waita torso kutenderera uye mufananidzo 8s nebhora remushonga. (Kubata bhora pamberi pako nemaoko maviri, fambisa bhora muchimiro-8 pateni, uchidzikisa bhora uchienda muchiuno chekurudyi, wobva wakwira kuruboshwe kuruboshwe, wobva wezasi kuruboshwe kuruboshwe, wobva wakwira kubendekete rerudyi. Dzokorora 4-6 nguva.)

cool-down Pedzisa kurovedza muviri nekutambanudza kumberi kweturu yako ine bhiriji positi: Rara wakatarisana nemabvi akakotama uye tsoka dzakatsetseka pasi, ndokusimudza chiuno kusvika muviri waumba tambo yakatwasuka kubva pamafudzi kusvika pamabvi; bata 20-30 seconds, wozodzikira uye wosunungura, uye zvinyoronyoro dhonza mabvi pachipfuva.

kufambira mberi Paunenge iwe uchinge wapedza matatu seti yekufamba kwega kwega, ita ese matanhatu maekisesaizi muhurongwa yakanyorwa pasina kuzorora; izvi zvakaenzana ne1 dunhu. Dzokorora kwe 2-3 matunhu ose.

aerobic Rx Kuti uderedze ab flab, ita anokwana maminetsi makumi matatu ekurovedza muviri 3-5 mazuva pasvondo. Kuti unyatso kuveza yako yepakati, sarudza zviitwa zvinosimbisa yako abs, senge mbiri-chiito elliptical kudzidziswa, Spinning, kumhanya, kusvetuka tambo, kickboxing kana kutamba tenisi.

VATANGI: maitiro ekureruka kupinda mune ino Workout

Usati waita basa rakaremerwa pamapeji aya, vanotanga vachada kuvaka hwaro hwakasimba hwesimba. Edza anotevera matanho, ayo anofanira kutora 3-4 mavhiki:

nhanho 1: Push-ups Ita 10-15 kusundira-kumusoro mune yakashandurwa (pamabvi) kana izere (kuenzanisa pazvigunwe zvako) kusundira-kumusoro chinzvimbo. Sezvaunodzikisa, shandisa abs yako kuchengetedza torso yakatwasuka uye kudzivirira "dumbu rinoputika." Dzidzira kusvikira iwe wagona kuita gumi reps uchishandisa fomu yakakwana.

nhanho 2: Plank pose Pinda munzvimbo yakagadziridzwa yekusundira kumusoro, nemaoko nemaoko zvakadzika pasi, magokora ari mumutsara nemapfudzi, wozotambanudza makumbo kumashure kwako, kuenzanisa pazvigunwe, abs kudhonzerwa mukati, kugadzira mutsara wakatwasuka kubva kumusoro kusvika kune zvitsitsinho; vavarira kubata chinzvimbo kwemasekonzi 30-60. Dzidzira izvi pose mazuva mashanu kusvika matanhatu pasvondo, kusvikira iwe uchikwanisa kuzvichengeta kwemasekondi makumi matanhatu.

danho 3: Basic crunches Nhema kumeso, mabvi akakotama, tsoka dzinenge 1 tsoka kubva muchiuno. Isa maoko kumashure kwemusoro, zvigunwe zvisina kuvharwa. Chibvumirano abs, kusimudza musoro, mutsipa uye mafudzi mashizha seyuniti imwe muzvikamu zviviri. Imbomira, dzika muzvikamu zviviri uye dzokorora. Ita crunches mazuva matatu pasvondo, kutanga ne 2 seti e10 reps imwe neimwe uye zvishoma nezvishoma uchishanda kusvika kumaseti matatu e15 reps.

nhanho 4: Ita "Iyo Chirongwa" nekushomeka kushoma kana kusapokana. Tevedzera chirongwa chenguva dzose chekurovedza muviri kuruboshwe uine kushomeka kushoma pane zvinokurudzirwa. . Zvakare, shandisa iyo iri Nyore sarudzo: yakanyorwa panoperera chinyorwa chega chega. Tarisa pakuchengetedza chimiro chakanaka. Paunenge iwe uchikwanisa kuita zvinofamba zvakakwana, wagadzirira kutanga chirongwa chakazara.

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