Elastic kurovedza kuita makumbo

Zvemukati

• Maitiro ekuwedzera chidya uye gluteal mhasuru mashoma
• Exercise for zvidya
• Exercise zvemukati megumbo
• Kudzidzira Mhuru

Kuwedzera tsandanyama uremu hwemakumbo uye kubwinya, kuachengeta akaiswa toni uye akatsanangurwa, iyo yakasununguka inogona kushandiswa, sezvo iri isina kureruka, inoshanda kwazvo, iri nyore kutakura uye inoshanda kuchengetedza.

Iyi yekudzidzira michina, iyo inogona kushandiswa pamba kana kunzvimbo yekurovedza muviri, inobvumira kuitiswa kwemaexercise ayo anobatsira kutenderedza zvidya nemaglute kuwedzera simba uye, kurwa neaccidity, mafuta uye cellulite yedunhu iro.

Kudzidziswa kwakaomarara hakungobatsira chete kuti minhenga iyi iome, zvinobatsirawo kuti garo rako rirambe rakamisidzana uye nemaoko nedumbu rakasimba, nekuti simba rinoshandiswa pakudhonza rinoda kuti uve nemuviri wese panguva imwe chete ..

Maitiro ekuwedzera chidya uye gluteal mhasuru mashoma

Kuti uwane izvi kuwedzera, zvakakosha kuti:

• Ita maekisesaizi nemhando yepamusoro kune chidya nemhuru, kanokwana katatu pavhiki kwemaminitsi makumi matatu;
• Chengetedza kudya kweprotein kwakakwira, kudya nyama, hove, zai, mukaka, chizi uye yogati zuva nezuva. Tsvaga nezve zvimwe zvekudya pa: Zvikafu zvine mapuroteni.

Uye zvakare, iwe unogona kurovedza muviri pane yekurovedza muviri uye kuve nekuwedzera kwezvidya uye glutes, unogona kushandisa chaiyo michina yemazasi emakumbo, senge extensor, flexor kana gumbo kudhinda, semuenzaniso.

Exercise for zvidya

Iyo yakasungirirwa singi inobatsira kushanda kumberi kwechidya. Saka, iwe unofanirwa:

1. Tsoka dzakaparadzana, kuisa gumbo rimwe kumashure uye rimwe kumberi, kutsigira gumbo rekumashure chete pamuromo wetsoka;
2. Isai kumucheto kumwe kwekusimba kusvika kutsoka iri kumashure uye chimwe chikamu chesimbi chinofanira kunge chiri pabendekete regumbo rakatarisana;
3. Bhenda mabvi ekumashure akananga pasi, chidya chegumbo repamberi chiri kufanana nepasi uye mabvi achienderana nechitsitsinho;
4. Kwira kumusoro ibvi uye torso, kusunda chigunwe chegumbo rekuseri kwakanangana nepasi.

Kana iwe ukatanga iko kurovedza negumbo rako rerudyi kumberi uye rako reruboshwe kumashure, mushure mekupedza kudzokorora, iwe unofanirwa kushandura makumbo uye uite zvakafanana.

Exercise zvemukati megumbo

Kuti ushandise mukati mezvidya zvako, unogona kuita kurovedza muviri nekusunga chikamu chimwechete chesimbi kubhawa kana padanda, uye chimwe chikamu chesimbi chinofanira kusungirirwa kutsoka parutivi rwebhari. Kuti uite chiitwa ichi, ingoyambuka gumbo rakasununguka pamberi pegumbo rekutsigira.

Panguva yekuurayiwa zvakakosha kuti nguva dzose uchengetedze yakatambanuka uye kumashure kwakatwasuka. Uye zvakare, tsoka ine iyo yakasununguka haifanirwe kumbobata pasi, nekuti izvo zvakakosha kuti ubate dumbu.

Kudzidzira Mhuru

Mhuru, inozivikanwawo semapatya, inzvimbo yegumbo iyo, painotsanangurwa, inoita kuti gumbo riwedzere kunaka, sezvo richiwedzera kunzwika nekutsanangurwa. Saka, iwe unofanirwa:

1. Isa musana wako pasi, simudza makumbo mudenga, uchiatatamura zvizere;
2. Isa iyo yakasununguka pamusoro petsoka dzako, uchidhonza nemaoko ako;
3. Nongedza zvigunwe zvako kumusoro;
4. Nongedza zvigunwe zvako padenga.

Pamusoro pekudzidzira uku, kazhinji, ese marudzi e squats, anobatsira kuita kuti gumbo riwedzere uye riwedzere, mukuwedzera pakubatsira kutsanangura garo. Dzidza maitiro ekuzviita mu: 6 squat kurovedza kwe glutes.

Svika pakuziva mamwe maekisesaizi kuisa gumbo gobvu mu: Maekisesaizi kuita kuti makumbo awande.