Dzokorora rimwe kana maviri mamwe mauto. Zvimwe kana katatu pavhiki, kuwedzera kushandisa cardio. Uye yeuka: mukurwisana ne cellulite, nguva dzose ndicho chinhu chinoita kuti kubudirire. Saka usazeza! Ita hana inoshandisa zvemuviri mudumbu.
Iwe uchada: chiremera chemuviri we4-5.5 kg, bhenji (kana danho-platform) uye tauro.
"Kutumbuka Plank"
Tsvina-yakagadzirisa, utsi hwemaoko hunoita. Simuka, makumbo pamusoro pehupamhi bwepasi. Gara pasi uye uise maoko ako pasi pasi pamberi pako. Nekumhanya, fambisa makumbo shure uye enda kumiganhu yebhari, uye svetera kuruboshwe, kurudyi, uye zvakare kusvika pakati. Nekumhanya, fambisa rutsoka rworudyi kuruoko rworudyi, dzokera kunzvimbo yebhari uye dzokorora kufamba kubva kuruboshwe rworuboshwe. Zvadaro, kutambanudza rutsoka rwako rworuboshwe, nekumhanya kwechikwata zvose zvamira mberi, simuka udzoke. Ita zvinodzokorora gumi.
Inokwira pabhenji nemuviri-kusimudza
Uturu hwemakumbo, madoko nemaoko anobata. Tora mutambi wemuviri, uye, uchigadzika pamberi pako, umire wakatarisana nebhokisi kana danho-platform, pamagumo aro. Simudza bhudziro kumucheto wechifukidzo - maoko acho akajeka, mabhurusi acho akareba mapepa ari oga, zvinyorwa zviri kutarisa pasi. Paunenge uchitakura bhandi mubasa iri, ita danho nerutsoka rwako rworuboshwe pachikuva uye utore bhedu rakarurama mberi kumakona emapuranga. Deredza gumbo rako rokurudyi, gara pasi, simuka, utore rutsoka rwako rworudyi kunze. Dzokera kunzvimbo yekumba kuti upedze kuedza zvakare. Mushure mekupedzisa kudzokorora 8, ita basa racho mune imwe nzira (kumucheto wezasi webheni) kuti upedze nzira.
Curl ne bodibar
Uturu hwezamu uye basa rekudhinda. Tora muiti wemuviri uye ureke pamusana wako, pabhenji kana pasi. Chengetedza muviri wako pedyo nechifuva chako, michindwe zvishoma zvishoma kupfuura mapepa ako uye achitaura mberi. Ita bhizinesi rekibhokisi nebhodi rebhodhi, uye tora. Gara munzvimbo yekupedzisira ye 1 nhamba, zvino ita kuti muviri uende kurudyi, kuruboshwe, dzokera kumativi-muviri wako wepamusoro unofanira kufamba semumwe. Dzokera kunzvimbo yekutanga uye dzokorora. Ita zvinodzokorora gumi nembiri.
Zvikwata kune rimwe gumbo
Tsvina yemakumbo nemabhanhire inoshanda. Tora bodybard muruoko rworudyi ugoitora kuitira kuti iite zvakafanana nechomukati. Mira pedyo nehanho kana bhenji uye uwedzere uremu, uchidonhera kuruoko rworudyi kusvikira ruoko rwabata bhenji kana zvakadzika sezvaunogona, simira udzoke. Mushure mekuita kudzokorora, shandura muviri bard kune rumwe rutivi uye utange kuratidza nerutsoka rworuboshwe.
Zvikamu zviviri-phase push-ups
Mishonga yebhokisi, musimba-stabilizers, triceps inoshanda. Gamuchirai nzvimbo yekusimudza-kups nekusimbiswa nemaoko (mabhurusi chaiwo pasi pemapfudzi) nezvigunwe kana mabvi. Enda pasi kusvika pasi - zvikwata pedyo nemuviri, uye shandisa. Ikozvino isa zvanza zvako zvinenge masendimita mashanu uye zvino enda pasi, pasi ino, ikozvino, uchitaura zvidzitiro zvako kumativi. Wring out, dzorera maoko ako kune nzvimbo yavo yepakutanga uye dzokorora. Ita w-12 kushandura-ups, kuchinja nzvimbo yemaoko pane kudzokorora kamwechete.
Kuramba nokurema, nepamabvi akasimudza
Uturu hwemaoko nemakumbo zvinoshanda. Simudza chikara chako pamusoro pemusoro wako, maoko ako akarembera-kuparadzana, maoko ako akatarisana newe. Chimburuka, uchikwevera bhedu rakarurama mberi kumakona emapanga, ndokuburukira muhafu yepakati kuruboshwe rworuboshwe. Pakukwira kwotevera, simudza bhoto rweruboshwe - izvi zvichava 1 kudzokorora. Kuchengeta nzvimbo yemaoko, ita maawa 10-12.