Maererano nevakadzi, panguva yekurasikirwa kwemazivi, kutanga mazamu ose anowira (mafuta ane mafuta anoumba chikonzero chemuzamu, anonyangarika nemamwe mafuta) uye mabako - kamwe akanaka, "anooma" pamwe nedumbu uye mahudyu. Dzimwe nguva, paakakanda pane mafuta, pasi rakanaka pakarepo rinowana kuti kune mufaro wakakwana, ndingadai ndichida kuwedzera mazai anoita sokuti haana kuonda, uye anoita kuti mapepa ave akawandisa. Mune zviitiko izvi, zvimwe zvikafu hazvigoni kugoverwa, iwe unoda makirasi muimba yekurovedza. Kuita gymnastics, setambo yezvidzidzo - izvi ndizvo zvinodiwa nemukadzi wese.
Ruramisa maitiro
Vaya vanoda kuvandudza chimiro chinofanirwa kubhadhara kune chokwadi chokuti hapana maviri emapoka ezvidzidzo zvinogona kutungamirira pakuderedza kana, kana zvakadaro, kuwedzera kwemabhuku. Kufanana kwakadaro kunogona kuita kuti muviri uve wakanyanyisa kana zvishoma. Zvose zvakavanzika mumisungo: kana zvichengetedzwa mu tonus, dzichazokwevedzwa sejira rekugadzirisa, uye, kana ikaputika, nzvimbo dzine dambudziko dzichakomberedza. Muchiitiko chekutanga, kudzidzira kunofanira kuitwa kunze kwekutakura kana nehoteri shoma (2-3 kg). Muchipiri - ichaputika nemashoko chaiwo ezwi. Vakadzi vanovaka musero zvakaoma zvakakwana, zvose zvinokonzerwa nehomoniki: hutsika hwe testosterone hahubvumiri kuti musimba wevanhu huwedzere huwandu hwakafanana nevarume. Saka, madzimai anoshanda kushanda ne-dumbbells, nhengo yemuviri inorema zvinopfuura 5 kg, inokura kwekuwedzera kuoma.
Mukuwedzera, kuti uwedzere huwandu, iwe unofanirwa kutevera kudya kwakakosha, "kudya" mishonga pamwe neprotheni: mushure mokurovedza muviri, idya chidimbu chechifu chekuku, kate kottage chese kana kunwa pestine cocktail. Uye imwezve kufungidzira: kuwedzera ivhu, maitiro anowanikwa pasi apa anofanira kuitwa zvishoma nezvishoma. Asi pasinei nokuti iwe unoda kukwevera chimiro kana kuipa ivhu, kurovedza kunofanira kuva nguva dzose: unofanirwa kudzidzira kanenge katatu pavhiki.
- Preheat the muscles. Usati watanga maitiro, ikokurovedza kwemaminitsi mashanu kusvika pane chero cardio kana kuti kumhanyira, svetuka kusvikira watanga kupika.
- Tambanudza pamagumo emusangano. Izvi zvinobatsira kuchengetedza musikana kusununguka nekukurumidza kupona kwavo.
- Sarudza kana iwe uchida kuwedzera mavhesi. Kana mishonga yacho ichiputika, kuora muviri zvakare kuchava kwakaoma.
- Funga nezvazvo. Unodzidzira zvakanaka, pasina jerks, pane mbiri mbiri.
Zvikanda ne fitball
Kudzidzira muviri kunotsigira mitsipa yemagaro muzwi. IP - imire pamadziro, tsoka pahupamhi hwemafudzi. Isai makumbo enyu mberi uye fambisa fitball yako kumadziro nemusana wako, sekunge iwe uri kutarisana nebhola. Isa maoko ako kumashure kwako. Pakafuridzirwa, pfugama mabvi, kudonha kusvikira mahudyu ari akafanana kusvika pasi; usabvisa zvitsitsinho zvako. Pasi pako haufaniri kugara pasi, sezvo iwe unogona kukuvadza mabvi akabatana. Pakuzorora, simbisai mapako uye dzokera kuI IP. Mushure mutsva wemusero we gluteus uye mushure we quadriceps uri kushanda.
Zvikwata zvine bhu-muviri
IP - tora mutumbi-bar nekazara grip, uiise shure kwechiso chako ugoisa pamafudzi ako. Bvisa marara. Misoro inobata zvidimbu zvakaparadzana, mabvi zvishoma. Muchikamu chezasi, kusasikirwa kwechisikirwo kunoramba kuripo. Enda pasi, uchitora matanho ako kumashure. Chenjerera kuti mabvi ako haafaniri kupfuurira mberi kwezvenwe. Kunyoresa maziso emakumbo, simuka. Ngwarira: kunyanya bhari-muviri inorema, inowedzera misumbu. Ikoko kunzvimbo yepamusoro yenhengo ye gluteus uye musungo we quadriceps. Munguva yebasa racho, iva nechokwadi chokuti zvitsitsinho zvako hazvibvi pasi.
Zvikwata zvine gumbo rimwe rutsigiro
IP - yakamira, muviri-bar uri pamafudzi, the elbows rinotarisa pasi. Musana wacho wakarurama, mapepa epafudzi akavharidzirwa, mhizha inoshandiswa. Misoro yakafukidzana kureba zvakaparadzana. Netsoka yako yerudyi tora danho shure uye uise pamuromo wako. Mutoro wemiviri unoenda kuruboshwe rworuboshwe. Bhudza mabvi ako uye uende pasi, uchikwevera mapirasi kumashure kusvikira chidya chegumbo roruboshwe chichienderana nechomukati. Zvishoma nezvishoma dzokera kwandiri. Ita squat 10-12, uye shandura gumbo rako. Ichi chiitiko chichabatsira kuderera zvishoma. Kubwinya, quadriceps uye kushandiswa kwemabasa. Ngwarira: kana iwe uchitamba, musana unoramba wakarurama, kwete wakakomberedza. Kuita muviri kunokubvumira kuderedza kuwanda kwezvigaro, asi kana iwe ukaisa kuyerwa, maziso anokwidza, asi zvakasiyana, achawedzera zvishoma. -.
Kusimudza chiuno, kurara pane fitball
IP - yakarara pane fitball nechitinha chako, maoko pasi. Rutsoka rwakatambanudzwa rutsoka runomira pamusoro pezvigunwe, zvichibatsira kuchengeta chikamu. Rutsoka rworudyi rwakakotama pamabvi, chitsitsinho chinotaridzwa padenga, zvigunwe zvinokweverwa kwauri. Bvisa chidya kubva pa fitball uye uchisimudze, uchisimudzira chitsitsinho. Dzokera kuI IP kunze kwekuzorodza misumbu. Itai kuti mudzokezve 10-12 uye shandura tsoka dzenyu.
Push-ups pane dais
IP - mira pamabvi ako, isa maoko ako zvishoma zvishoma kupfuura mapepa ako. Iyo yakarurama inogara pane imwe nhanho-pamba (pamba iyo inogona kushandiswa nebhuku rakaoma), zvigunwe zvinotarisa mukati. Chengetedza muviri kubva kumusoro kusvikira pamabvi achiita mutsara wakarurama asinganamate. Pakafuridzirwa, peta bvudzi rako uye kuderedza muviri pasi. Mhodzi dzinoparadzaniswa (kana dzidzoka shure, mutoro hauzove uri pectoral muscle, asi pamatatu). Ita 10-15 kushandura-ups uye tendeuka kuti uite maitiro, uchizorora pane danho neruoko rwako rworuboshwe. Pectoral muscle inoshanda.
Deadlift
IP - tora mutumbi-bar neakarurama grip uye uite pasi pamberi pako. Misoro inobata zvidimbu zvakaparadzana, mabvi zvishoma. Ita kuti muviri uende mberi, uchengetedze kusachena kwepanyama munzvimbo yechiuno kusvika muviri ufanane nechomukati. Inzwa maronda emusana wehudyu. Dzokera kwandiri I. P. Cherechedza kuti mutsipa nemusoro zvinenge zviri kuenderera mberi kwemuviri: kana uchinge wanyengedza, maziso haafaniri kutungamirirwa mberi (kuitira kuti iwe unogona kukuvadza vertabhee yemudzimai), asi pasi. Izvo zvinokudzwa nemisumbu uye mushure mushure zvinoshanda. Edza kusvika kumusoro mu IP Makushka, uye mberi kumagumo ekupedzisira.
Dhirosa zvitsvene
Kudzidzira muviri kunobatsira kukunda zvakanakisisa mabhechi. IP - rakarara padivi rake; Muviri nemakumbo zvinogadzira ngero ye 90 degrees. Mutsipa wakaderera wakakotama, gumbo rekumusoro rakanatswa, richizorora pazvenwe. Chitsitsinho chiri kutarisa kumusoro. Simudza gumbo rakakoshesa pamusoro pepasi uye gara munzvimbo ino kwemashure mashomanana. Kuomesa basa racho, kutora chitsitsinho, pasina kubata pasi, mashoma mashoma. Ita 20-25zve kudzokorora uye shandura gumbo rako. Uturu hwekunze kwemahudyu huri kushanda. Usazununguka kumativi ako, iva nechokwadi chokuti musana wako wakarurama, uye mutsara unowedzera.
Simuka pamasokisi
Chain caviar haisi yakanaka nguva dzose. Kuti uwedzere ivo, unogona kuita zvekuita mashomanana - kukwira masokisi, uye nokuda kwekuita zvakanakisisa kuzviita pamusika. IP-stand pamusasa pedyo neusvingo kunamatira ruoko rumwe. Isa ruoko rwako rwechipiri pabhanhire rako. Kurema kwomuviri kunoshandiswa kuruboshwe rworudyi, bend bhero. Pakuzorora, simuka kune zvigunwe. Panofuridzirwa, buruka. Ita basa racho ka40, zvino shandura tsoka yako uye dzokorora kubuda kwetsoka rwako rworuboshwe. Ita zvinhu zvinenge zvitatu pamusangano. Mhuru dzenzombe dzinoshanda. Ichi chiito musina mhaka hachikwanisi kuitwa nevanhu vane mhuru yakawanda.
Kusvitsa mutengesi kuenda kuchipfuva
IP - peta up expander muhafu, tora zvigunwe nemaoko maviri, uye mira namakumbo ako pakati. Pakuzorora, bvisa zvigaro kumativi uye udzose mabhurushe kusvika kumazinga e-solar plexus. Zvadaro, paunoputika, dzoka zvakanaka pa IP.Nokurumidza tanga kudhonza maoko ako kumapfupa ako zvakare. Usasimudza mapepa. Ita 10-15 kudzokorora. Pakutanga, taura nemuchengetedza nemashizha mashizha kana mutoro we 2.5 kg. Kana iwe uchida kuwedzera mapepa ako, shandisa expander nekuwedzera kugadzikana. Mutsipa wakabatana unoshanda. Hwende resimbi mukati mekushanda hakufaniri kukotama.
Kusimudza gumbo, kurara pane fitball
IP - burukira pasi pamabvi ako. Gamuchirai fitball neruoko rwenyu rworuboshwe uye muvete pairi. Rutsoka rworudyi runofanira kuiswa parutivi kuitira kuti ruve rutsva rwakarurama nemuviri. Uchibvisa chiuno chako, bvisa rutsoka rwako rworudyi kubva pasi. Usasimudza kumusoro, kureba pakati pezvigunwe uye pasi zvinofanira kuva 15-20 cm.
Kusimudza gumbo nemuviri-bar
IP-lyagte pamat, pane kuruboshwe. Rutsoka rworuboshwe runovata pasi pasi; Zvakarurama, zvakakotama pamabvi, zvinomira pasi, zvichibatsira kuchengetedza. Isa chigumo chimwe chemuviri wepakati pakati petsoka yorutsoka rworuboshwe, uye ubatisise rumwe rutivi noruoko rworudyi kuitira kuti bumbi remuviri rirege kuputika. Simudza rutsoka rwako rworuboshwe kumusoro, unzwe manzwiro ehudyu. Dzorera kukwira 10-15 dzimwe nguva, ipapo tendeuka uchitevera basa racho nerutsoka rwako rworudyi. Uturu hwemukati pamusoro pehudyu huri kushanda. Sock zvigunwe zvegumbo rinoshanda, usasunungura musuru.
Kuwedzerwa kwemaoko
I.P.-lyagte kumusoro. Tora mutumbi wemuviri wakananga, wakamanikana. Tambanudza maoko ako pamusoro pebhokisi. Ita mukati mamuviri, sunga chiuno chiuno zvakasimba kurwisana nhanho-platform. Inhale, isa maoko ako mushure memusoro wako. Ngwarira: usaita mafambiro, kana zvisinei iwe unogona kukuvadza kubatana kwepafudzi. Pakuzorora, dzokera kuI IP.Zvokutanga, zviri nani kutora bhandi yemuviri kana dumbbells nokuda kweizvi. Pectoral muscle inoshanda. Ngwarira kunzwisiswa muzvibatanidzwa zvepafudzi, kudzivisa kufamba kamwe kamwe.