Mushure mekudzidza izvi iwe ucharasikirwa uremu! Basa Rokutsvaira Kwemafuta # 1

" Ndinoda sei hip duku uye mbongoro yakasimba. Uyewo bvisa mafuta aya kubva mudumbu uye simbisa maoko ako ... Sei handigoni kubvisa cellulite? ". Inzwi rinozivikanwa? Tinowanzofunga nezvekuchinja zvikamu zvakasiyana zvechimiro, asi pakupedzisira tinowana mutsara pasi pehupamhi hwemafuta akawanda kana zero migumisiro? Allwomen anoziva zvaunoda! Mafuta akawandisa anopisa kudzidzisa "MHURI 8 yepamuviri wepabonde" ichachinja chaizvo chimiro chako zvachose. Ngatitangei? :)

Chikanganiso chakaipa kuti vanhu vakawanda vanoda kushaya uremu vanoteerera kune imwe chikamu chemuviri. Semuenzaniso, usada mudumbu "unoda kukurumidzira kuputira mutsara," somugumisiro tinowana cubes dzine simba dzakafukidzwa namafuta akanaka. Nyaya yechipiri: Ndakasarudza kupomha mbongoro, asi pane zvinetso ne cellulite. Ndakatarisa mitsipa yakajeka kune imwe nyika yakasimba nutlets, uye cellulite yakasara kana, yakaipisisa, kutambanudza mavara akaonekwa. "Ndakanga ndakanganisa kupi? Sei ndisingaregi kuora? Mitambo haisi yangu! :( "Sezvaunoita, kana chinangwa chacho ndechokuderedza uremu, zvino unoda mafuta-kupisa maitiro kunze kweavo, zvakanaka, iwe haungatori chimiro chakanyanyisa.Itore sechisimba uye mberi kushanda pamuviri unonyengera!

Dzidzo dzakanakisisa dzekurasikirwa kumba

1. Börp - Burpee

Basa rakanyanyisa uye rinoshanda kune muviri wose. Zvinoshanda:

• Dhinda
• Kudzoka
• Triceps
• Edza
• Chest
• Caviar
• Buttocks
• Mashaya
• Muviri wose

Midziyo yepamusoro:

1. Position squat nekusimbiswa kwakanaka. Sarudza nzvimbo yakanyanyisa.
2. Isu tinodonha shure kuti tive mu-push-up.
3. Tinoenda kunze imwe nguva.
4. Isu tiri kuita chikwata sechigunwe - mabvi pasi pebhokisi.
5. Isu tinokwira kumusoro.
6. Tinodzokorora.

Zvose zviito chinhu chakaoma kunzwisisa. Ita uchienderera mberi, usingatauri pakati pekusimudzira-uye kusvetuka. Dzokorora 10-20 dzimwe nguva. Nzira iri nyore : skip push-ups. Pakarepo mushure mokunge musvetuka shure, muchikwevera makumbo enyu muchipfuva uye muchikwira. Kwete pasi pe15 nguva.

2. Kudzidzira Pike Push-UP Single Leg

Nzira huru yekushanda boka rekunyengera kwe deltoid. Usavhunduka iwe unoda kuzvisundira iwe. Edzai - ihwohwo ihwohwo ihwohwo ikozvino nyore. :)

Zvinoshanda:

• Deltoid muscle group
• Trapezium
• Kudzoka
• Buttocks

Midziyo yepamusoro:

1. Nzvimbo ye yoga "imbwa yakatarisa pasi".
2. Tinosimudza gumbo rimwe sepamusoro sezvinobvira.
3. Dzorera nemutsopa wako wakakurudzirwa ka10.
4. Tinoshandura gumbo uye tinowedzera imwe nguva gumi.

Nzira iri nyore : tinoita basa redu pasina gumbo rakasimudzwa, kana rimwe "takasimudza kunze-takaita shanduro nerutsoka kumashure-takamanikidzwa - takachinja gumbo". Kanomwe.

3. Kutumbuka muhafu ye squat ne kurira kwemaoko Clap Jacks

Basa rakanakisisa rinopisa mafuta pamuviri wose + cardio. Zvinoshanda:

• Tambanudza kubva pamunwe kuti ubate
• Kudzoka
• Dhinda
• Misoro
• Iyo mukati mukati mehudyu
• Muviri wose

Midziyo yepamusoro:

1. Tinobvuma T-chigaro. Maoko mumakona mune imwe mutsara, makumbo akawedzera zvishoma kupfuura mapepa, zvigadziko zvinowedzera mberi.
2. Isu tinogadzira pamba iyo pamberi pedu, tinoderedza kusvetuka kwetsoka pamwe chete, kupfugama zvishoma mumabvi.
3. Tinodzokera kune T-chigaro.

Tinova nechokwadi chokuti maoko ako anogara ari mumutsara mumwe chete - kwete pasi uye kwete pamusoro pemapfudzi. Isu tinokwidza makumi maviri nemazana maviri paanowanzofamba uye 20 dzimwe nguva mune imwe yakakurumidza.

4. Kutumbuka mukurwisa

Simba rakasimba pamuviri wose, mbongoro nemakumbo. Kubwinya kunofadza kunowanikwa! Zvinoshanda :

• Buttocks
• Mashaya
• Lower Press
• Kumucheto kumashure
• Muviri wose

Midziyo yepamusoro:

• Nzvimbo yechipfuva negumbo rakapetwa shure mumabvi.
• Tinoshandura makumbo edu munzvimbo yekutanga.

Iva nechokwadi chekuchengeta zvigunwe zvemugumbo wepamberi uye ibvi paakona ye 90 degrees. Mabvi haafaniri kuenda mberi kwecheck! Munguva yekudzika, gumbo rekumusoro rinopesana nezvigunwe. Mabvi haatauri pasi. Dzokorora 15-20 dzimwe nguva.

5. Squats ane maoko akasimudza

Chikoro chechikwata, chakaoma nemaoko akasimudzwa. Tichivonga kushanda uku, zvose kumashure nemaoko hazvina kutorwa. Kuwedzera mutoro pamabviko uye muchiuno.

Zvinoshanda:

• Mashaya
• Buttocks
• Passive: shure, mapepa, maoko, press

Midziyo yepamusoro:

1. Chimiro chemaoko, maoko kumusoro pane imwe mutsara nemusoro.
2. Tinodzika.
3. Tinodzokera kune uye. n.

Dzokorora makumi maviri nemashanu.

6. Makuru Makuru Makumbo

Kusanganiswa kwekuita basa ne static uye kushanda mutoro. Anoshanda zvakanaka pamusana nemakumbo ake. Zvinoshanda:

• Kudzoka
• Dhinda
• Buttocks
• Misoro
• Passive: deltoid muscle group

Midziyo yepamusoro:

1. Nzvimbo yebhari pamaoko akajeka.
2. Isu tinogadzirisa rutsoka rutsoka mberi kuitira kuti rutsoka ruve pedo nemichindwe.
3. Tinoshandura makumbo edu nekusvetuka. Rutsoka rworudyi runopikisana nekwesimba yakanaka.

Zvakakosha kuti tisafambise muviri uye mapepa anofambisa mberi paanenge achichinja makumbo. Chengeta mapepa ako pakuzorora, uye chete gumbo nemakumbo zvinoshanda. Dzokorora makumi matatu.

7. Inotenderera mubhairi kune rumwe rutivi

Kudzidzira muviri wekupedzisira kwekuvandudzwa kwemisungo yechiuno uye yezvinyorwa. Zvinoshanda:

• Loin
• Yakananga uye nechepachipiri
• Passive: Maoko

Midziyo yepamusoro:

1. Nzvimbo yebhari nekusimbiswa kune rumwe rutivi uye kuparadzanisa makumbo pahupamhi hwemafudzi.
2. Isu tinoita shanduko mubhokisi rezasi pane rumwe rutivi, tichikotamisa bvi kubhokisi.
3. Tinodzokera kunzvimbo yekutanga. 15 times.
4. Tinoshandura ruoko uye tinodzokorora makumi maviri nemashanu.

Iva nechokwadi chekuita basa iri muzvishongo zvemitambo, kana shangu dzisina shangu pane usina-kutora matanho ekugwinya. Kana kuti asina shangu pane linoleum. Mutsipa wekubatsira haufaniri kupera!

8. Famba sebhola

Kurovedza muviri kunoderedza kushungurudzika kubva mumusana. Kusiyana kwekambani-duku kusati kwadzoka kupera kwemafuta kupisa basa. Zvinoshanda:

• Relax the muscles of the back, neck
• Kurongedza kwakatambanudzwa

Midziyo yepamusoro:

1. Tinogara pasi pamucheto wegomba, tinokwevera makumbo edu kwatiri pachedu uye taputira shine dzedu nemaoko edu.
2. Mushure mokupoteredza, tinodzokera shure sebhola.
3. Tinozodzokera kunzvimbo yekutanga nejeri duku. Maoko haabvaruri gumbo rezasi.

Tinorayira tisati tashandise dambudziko rakaoma kuti tishandise basa rega rega zvakasiyana, kuitira kuti pasave neharuki mune ramangwana. Dzokorora kubhururuka kwezviito kubva kubva pakutanga kusvikira kune yechisere 2-4 dzimwe nguva. Kana iwe uri wekutanga, ita mabhiriji maviri uine zororo mumaminitsi matatu. Nhamba yekudzokorora inofanira kuzadzika! Kuti uremerwe uremu, ikovedza zuva nezuva kana rimwe zuva rimwe zuva. Bonus roast video ye 15 mashomanana for a stunning ass ! Iwe unoda mamwe maitiro aya? Nyora mumashoko acho!