Somugumisiro, kuwedzerwa kwekuneta kunoputira, uye kufarira mukudzidzira kuri kubuda kunze. Kune zvose izvi hazvina kuitika kwamuri, takagadzira dambudziko rinokurudzira metabolism, pamwe nekusimbisa zvinokurudzira makirasi. Tanga ne 5 masimba anokosha masimba. Paunenge wagadzirira, dzidza 3 inotevera, zvishoma nezvishoma uwedzere nhamba yekutarisana uye kutakura. Wedzerai cardio kudzidzisa, urongwa hwahwo hunowanikwawo pamutemo wekuwedzera kuwedzera mukukura. Kana ukabatanidza zvinhu izvi zvose, kubvumirana uye chido chekuenderera mberi nekuita zvakanaka kuchavimbiswa kwauri. Ngationei pamwe chete kuti tingashandisa sei maitiro ekubvisa mafuta kubva muchiuno.
Tinowedzera kukanganisa metabolism
Tanga ne 5-10 maminitsi ekuderera mukati memwoyo. Dzidzira katatu pavhiki, uchizorora zuva rimwe chete pakati pezvikoro.
Kudzokorora, nzira uye kutakura
Nhamba 1. Kana iwe uri wekutanga, ita masendimiti 1-2 ekudzokorora 10-15 kwezvidzidzo zvekutanga zvekutanga mumuganhu uyu. Mushure mekuita mabasa ose 4-5, wedzera mutoro ne 10%. Mushure memwedzi, unogona kuenda kumatanho 2. Apo mutoro unowirirana nechepakutanga, uwedzera 3 mamwe maitiro akaomeswa.
Nhamba 2. Kana ukashanda kwemwedzi inopfuura 3, tevera 2-3 masitadhi ezvinyorwa zvitanhatu zvezvidzidzo zvekutanga. Mushure mokunge uine humwe humwe hutano, wedzera kuwedzera kwe 10%. Mushure memwedzi, tenzi 3 mamwe maitiro. Pakuguma kwechikamu chemasimba, ita mapoka maviri ekudzokorora gumi kwebasa chero ripi zvaro mumutambo, semuenzaniso "bhasikoro". Hitching. Dhonzai mapoka makuru emasumbu, muchibata imwe neimwe kutambanudza masikati 15-30.
Basic exercise
Kusanganiswa kusina. Quadriceps, misungo yemashure uye kumashure kwehudyu. Isa bhenekini ye gymnastic pakati pezvigadziro zvemufananidzi kuitira kuti mugumo wayo uri pasi pechibvumirano. Simira nemusana wako kumusarabha (makumbo mapapiro akavharidza kunze pamakiromita 45 cm), uibate nepamusoro-soro yakakura. Paunenge uchibatisisa mapurisa zvakasimba, enda pasi kusvikira mahudyu ari akaenzana kusvika pasi. Zvishoma nezvishoma dzokera kunzvimbo yekutanga uye ita 1 kuswedera. Zvadaro fambisa tsoka pasi pebhari, uzviise zvakapetwa kupfuura mapepa uye udzike masokisi 45 °. Bendai mabvi enyu uye muite squat-plie, muchiedza kubata zvigaro zvebheni. Ruramisa uye dzokorora. Pakutanga kuyerwa: kusvika kusvika 12 kg.
Shambidza mafuta, shinga kutsungirira
Sarudza chero rudzi rwemhando yeaerobic. Inogona kunge ichimhanya kana kufamba, kutambanudza tambo, kutamba, kuitisa pa cardio. Uye usakanganwa nezvehudziya-up uye kushaya.
Elbow cable tsvimbo
Misungo yepakati chepakati, kumashure kwemafudzi, biceps uye basa rekudhinda. Isa bhiiyo rekufananidzira zvishoma kune kuruboshwe rwetambo yekambani inotakura kune imwe nzvimbo kubva kune imwe tsoka kubva kwayo. Isai chibatiso kumucheto wepasi. Tsamira pabhokisi nebhokisi rako rweruboshwe uye ugosiya ruoko. Tora mubati pamwe noruoko rwako rworudyi, chikwande chinotarisa mukati, mushure wakarurama, mutsara wacho wakanatswa. Kusungira muromo, tora chibatiso kusvika pasi pebhokisi, mapepa nemapuno hazvipfuuri. Gadzirisa zvishoma ruoko rwako, ita zvose zvinodzokorora. Shandura maoko ako uye tora imwe nzira. Pakutanga kuyerwa: 5-10 kg.
Lunge ne reverse cable traction
Iko kune quadriceps, maziso emakumbo, kumashure kwehudyu, mhuru uye kudhinda. Isa danho-nharaunda iri kure nemamita kubva pa cable cable traction simulator. Isai chibatiso kumucheto wepasi. Simira shure kwako kumatanho uye kutarisana nemufananidzi, nemaoko akajeka kubata chibata. Isa soro retsoka rorudyi pamucheto wakadzika wepuratifomu, shandisa mhizha uye bvisa majeka. Kuwira mumugwagwa kuitira kuti bhochi roruboshwe rive pamusoro pemakumbo, uye rakarurama-rakatarisa pasi, usakotama mapapiro ako. Ruramisa makumbo ako uye ita imwe nzira kutanga, imwe imwe gumbo. Pakutanga kuyerwa: 10-20 kg.
Push-up dumbbells
Uturu hwebhokisi, pamberi pemapfudzi, triceps uye basa rekudhinda. Enda pamabvi ako. Maoko anonamatira pane dumbbells inorema makirogiramu 4-5 iri kure zvishoma zvakakura kudarika mapepa. Ruramisa nyaya. Muviri unofanirwa kugadzira mutsara wakarurama kubva pamusoro kusvika pamabvi. Pasi, tambanudza mabote ako kumativi kuti uite mazinga. Ruramisa maoko ako, kudzokera kunzvimbo yekutanga. Dzokorora.
Kupa maoko ako
Biceps inoshanda, pamwe nechepamusoro kumashure. Mira wakarurama, isa tsoka dzako paupamhi hwemapfudzi, maoko nemabhombwe akasununguka zvakaderera pamwe nemuviri, matende anotarisana mberi. Kusungira zvidzitiro zvako, dhonza mabhudzi kumapfudzi ako. Wedzerai mapapiro enyu mukati uye chengetedzai, uye musanamatira mazamu enyu. Dzokera kunzvimbo yekutanga uye dzokorora. Zviremba: dumbbells ye 2-6 kg.
Complicated exercises
Simuka kubhenji
Quadriceps basa, pamwe chete nemisungo yezvigaro uye kumashure kwehudyu. Isa rutsoka rwako rworuboshwe pakati pebheni, iro rakarurama-rinosendamira pane zvigunwe. Dumbbells inomanikidzwa kuenda kumafudzi. Bvisa rutsoka rwako rworudyi uye ukwire pamusoro pebhenji, uchiendesa uremu hwemuviri kuruboshwe rwako. Ugove wakanamatira mabvi akakodzera uye uchisimudzire pachikwata chehudyu. Pasina kutama rutsoka rworuboshwe, dzokera kunzvimbo yekutanga. Ita imwe nzira kutanga neyomumwe, ipapo imwe yetsoka. Miviri yekutanga: dumbbells ye 1-4 kg.
Dzorerai kabheji kutsva pamberi penyu
Ita mushure mekuitwa kwechipiri. Misungo yebhokisi, anterior chikamu chemapfudzi uye mimba basa. Isai mutsara kumucheto wezasi we cable cable traction simulator. Simuka kune simulator nemusana wako 30 cm kubva kwaari, tsoka dzepfudzi zvakaparadzana. Bata mutsara wepamusoro wepakati nepakati, tambo inopfuura pakati pemakumbo.
Push-up on the ball fitness
Ita mushure mekudzidzira kwechishanu. Triceps, misumbu yepamusoro chebhokisi, mberi kwemafudzi uye basa remuviri. Nhema nemaoko ako akajeka pamusoro bhora, maoko pahupamhi hwemafudzi. Zvadaro dzokera shure zvishoma, makumbo zvakaparadzana. Ruramisa nyaya. Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchit Dzokera kunzvimbo yekutanga uye dzokorora. Kuti uwedzere mutoro, sendamira pamasokisi, kwete pamakumbo akazara.
6 Zvivande
Misungo - iyi furna, umo mafuta anopisa. Kuti kubudirire kuvaka musimba mashoma, kudzidziswa ndoga hakuna kukwana. Inofanirawo kuongorora kuenzanisa kwezvokudya uye kudya mapuroteni akawanda. Kudya zvakaderera kunokonzera kuti muviri uchinje kune "mari" yekushanda, zvichiguma, iyo metabolism inoderera. Idya kakawanda uye zvishoma nezvishoma, zvakanaka - kanomwe pazuva. Neyo mamiriro, iwe unogona kuchengetedza shuga yeropa uye usanyanya kudya. Idya muviri wako nezvokudya zvakasikwa zvakakwana uye usapedza kushandiswa kwezvinhu zvakanatswa (zvinotapira neupfu). Iwe unoda maawa masere ekurara pazuva. Rongedza nguva yako, fungisisa pane zviri kuitika uye usazviisa pangozi.